Dietetics Blog

By: Camden Merrell

Are carbs the enemy?

It is commonly shared on social media that eating carbohydrates too close to bedtime will make your sleep worse, cause you to gain weight, and wake up tired. Well, just because something is shared widely does not mean that it is true. So, what is the truth? Does eating before bed, especially foods rich in carbohydrates, really affect the quality of your sleep, your weight, or how refreshed you feel when you wake up? Let’s dive into the evidence and separate fact from fiction.

Does eating carbs affect your sleep?

Surprisingly, yes! Eating carbohydrates like bread, rice, pasta, and desserts does affect your sleep, but not in the way you might think. Before we discuss the details, there are two kinds of sleep that you alternate between during your nighttime rest, REM and non-REM sleep. What’s important is that REM is deep, restful sleep, and non-REM sleep is more shallow sleep. We want as much deep, restful REM sleep as we can get in a night, and luckily, eating more carbohydrates has been shown to prolong REM sleep (St-Onge et al. 2016; Vlahoyiannis et al, 2021).

Does the type of carbs matter?

Carbohydrates come in many forms, like fruits, vegetables, bread, pasta, whole grains, and rice. However, these are not all created equally. Consuming whole grains, fruits, and vegetables is shown in the most current research to be more beneficial to your sleep than carbohydrates like sugar, noodles, and white bread (Zhao and Hailong, 2024). 

Bottom line

Even though no one food will fix all your sleep problems, ensuring that you eat a varied diet with plenty of carbohydrates can help you sleep more deeply. More research is still needed on the subject, but with the current knowledge, eating enough carbohydrates is a recommendation. 

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

Reviewed by Addie Nunnally, UGA Dietetic Intern

References

St-Onge, Marie-Pierre, et al. Effects of Diet on Sleep Quality. Advances in Nutrition. 2016, 7(5):938-49.

Vlahoyiannis A, et al. A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep. Nutrients. 2021, 13(4):1283.

Zhao, Yan, and Hailong Guo. The Relationship between Carbohydrate Intake and Sleep Patterns. Frontiers in Nutrition, 2024, 11:1491999.

By: Tori May

Fad or here to stay?

“Raw" or unpasteurized milk has resurfaced in popularity since the time before pasteurization when it was the only type of milk available. Now, pasteurized milk is the only type you will find at commercial grocery stores. Many social media influencers today claim that raw milk is healthier than pasteurized milk. So, which is better? Both pasteurized milk and raw milk have benefits, including being high in calcium and protein. However, there are safety concerns surrounding raw milk.

What is the difference between raw milk and pasteurized milk?

Raw milk is milk that comes straight from the cow without any processing. Some of the natural qualities of raw milk include that it is high in nutrients and not too acidic or too basic. However, these qualities are what make raw milk appealing to harmful germs. If consumed, the germs can cause food poisoning and could lead to illness and even death (Zhang et al. 2022). Some claim that raw milk has some extra benefits, including lowering the risk of asthma and allergies. However, research studies have shown that raw milk does not provide these extra benefits (Brick et al. 2019).

Pasteurized milk goes through a strict process of heating to kill harmful germs while keeping its nutrients (Zhang et al. 2022). You can think of pasteurized milk as “purified milk” because this process kills the germs found in raw milk. In short, the heating makes the milk safer to drink. 

Germ outbreaks in dairy

You might be wondering how common germ outbreaks are in raw milk. Research shows that just in the last 18 years, there have been at least 32 germ outbreaks. Experts in this area agree that public warnings about infection risks from raw milk must continue for public safety (Sebastianski et al. 2022).

Bottom line

Research studies have shown a risk of harmful infections from raw milk and no extra health benefits compared to pasteurized milk. So, the risks do not seem to outweigh the rewards of drinking raw milk. Pasteurized milk is the better – and safer – of the two. 

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

Reviewed by Sierra Woodruff, UGA Dietetic Intern

References

Brick, T., Hettinga, K., Kirchner, B., Pfaffl, M. W., & Ege, M. J. (2020). The Beneficial Effect of Farm Milk Consumption on Asthma, Allergies, and Infections: From Meta-Analysis of Evidence to Clinical Trial. The journal of allergy and clinical immunology. In practice, 8(3), 878–889.e3. 

Sebastianski, M., Bridger, N. A., Featherstone, R. M., & Robinson, J. L. (2022). Disease outbreaks linked to pasteurized and unpasteurized dairy products in Canada and the United States: a systematic review. Canadian journal of public health = Revue canadienne de sante publique, 113(4), 569–578. 

Zhang, J., Wang, J., Jin, J., Li, X., Zhang, H., Shi, X., & Zhao, C. (2022). Prevalence, antibiotic resistance, and enterotoxin genes of Staphylococcus aureus isolated from milk and dairy products worldwide: A systematic review and meta-analysis. Food research international (Ottawa, Ont.), 162(Pt A), 111969.

By: Josie Lee

Benefits of carbohydrates

Carbohydrates, or “carbs,” are a nutrient our body uses for energy. Our bodies store carbs so we can use them for energy for exercise (Henselmans et al 2022). If we do not eat enough carbs and use up our energy stores and do not replace them, our bodies may not have enough energy (Henselmans et al 2022). This can make our muscles feel weak and tired during exercise (Henselmans et al 2022). We also need carbs for our brains to work correctly (Gillespie et al 2023). This is because, like our muscles, our brains also use carbs for energy (Gillespie et al 2023). This is just a glimpse into all the benefits of carbs to our bodies!

Low carb diets

Low-carb diets, like the ketogenic or “keto” diet, have become very popular. These “low carb” diets encourage people to eat less carbs and eat more fat or protein instead (Seidelmann et al 2018). People sometimes choose to eat low-carb diets because carbs typically make up about half of the calories we eat in a day (Choi 2022). So, people think that if they cut carbs out from their diet, they will cut out extra calories and lose weight. 

However, researchers still do not know the effects of a low-carb diet and whether it is “better” for you in the long run. Some research shows that finding a “happy medium” in how many carbs you eat each day can help you live longer than eating too little or too many carbs. (Seidelmann et al 2018). However, other research shows that following a low-carb diet may be helpful to those who are overweight or obese, and generally help with weight loss (Choi 2022; Akbari et al 2024). But remember -- losing weight too quickly can negatively affect your health in other ways. 

There is no simple answer to whether low-carb diets are friend or foe for the average person. Every person has a different lifestyle, health needs, and eating habits that affects what foods will be best for them.

Bottom line

Carbs provide our bodies with benefits, such as energy for daily tasks. However, some evidence suggests that cutting carbs may help with weight loss. Overall, if you want to try a low-carb diet, consider the research to help you decide whether it is right for you.  

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

Reviewed by Sierra Woodruff, UGA Dietetic Intern

References

Akbari M, Vali M, Rezei S, et al. Comparison of weight loss effects among overweight/obese adults: A network meta-analysis of mediterranean, low carbohydrate, and low-fat diets. 2024. Clin Nutr ESPEN. 64:7-15.

Choi JH, Cho YJ, Kim HJ, et al. Effect of Carbohydrate-Restricted Diets and Intermittent Fasting on Obesity, Type 2 Diabetes Mellitus, and Hypertension Management: Consensus Statement of the Korean Society for the Study of Obesity, Korean Diabetes Association, and Korean Society of Hypertension. 2022. Diabetes Metab J. 46(3):355–376.

Gillespie KM, White MJ, Kemps E, et al. The Impact of Free and Added Sugars on Cognitive Function: A Systematic Review and Meta-Analysis. 2023. Nutrients. 16(1):75.

Henselmans M, Bjornsen T, Hedderman R, et al. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. 2022. Nutrients. 14(4):856.

Seidelmann SB, Claggett B, Cheng S, et al. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. 2018. Lancet Public Health. 3(9): e419-e428.

By: Carly Lansberg 

Water has always been the go-to drink for staying hydrated. But have you noticed all the hydration products in stores? There are so many! Here’s a surprising fact: water isn’t the best way to hydrate. It’s super important for staying healthy, but athletes might need something even better.

Why hydration is crucial to athletes

Staying hydrated is super important for athletes. It helps them do their best, avoid getting hurt, and recover after training or games. Water is great because it helps keep your body cool. But for athletes, water isn’t always enough. When you exercise, you sweat and lose fluids. If you don’t drink the right stuff to replace those fluids, you could get dehydrated (Ayotte and Corcoran 2018).

The role of electrolytes in hydration

When you sweat, your body loses more than just water. It also loses important things called electrolytes, these are sodium, potassium, magnesium, and calcium. These help your muscles work, send signals through your nerves, and keep your body’s fluids balanced. If you don’t replace electrolytes, you might get muscle cramps, feel tired, or even become dehydrated (Orrù et al. 2018). Drinking only water during long workouts can make things worse. It can lower your sodium levels too much, which is called hyponatremia. This can make you feel sick or confused (Buck et. al. 2025). That’s why athletes who sweat a lot or exercise for a long time need more than just water to stay hydrated.

Sports drinks: a better alternative?                                                                            

For athletes completing hard or long workouts, sports drinks can be better than water. These drinks replace the fluids and electrolytes you lose when you sweat. They also have carbohydrates, which give your body quick energy to keep you going and help you recover (Orrù et al., 2018). Studies show that sports drinks can help athletes perform longer and better. That’s why many athletes use them during tough competitions (Orrù et al., 2018).

Bottom line

Next time you exercise, don’t forget to stay hydrated! What you drink depends on what you’re doing. For short, easy workouts, water is enough. But for longer or harder activities, a sports drink can keep you hydrated and give you energy. Knowing what your body needs will help you avoid dehydration. Be smart and keep your body fueled with the right hydration!

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

Reviewed by Lauren Suiter, UGA Dietetic Intern

References

Ayotte D and Corcoran M. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. 2018. Journal of the International Society of Sports Nutrition, 15(27):1-10. 

Buck E, McAllister R, Schroeder J. Exercise-Associated Hyponatremia. In: StatPearls.Treasure Island FL: StatPearls Publishing. 2025. Internet: https://www.ncbi.nlm.nih.gov/books/NBK572128/ (accessed 22 January 2025).

Orrù S, Imperlini E, Nigro E, Alfieri A, et. al. Role of Functional Beverages on Sport Performance and Recovery. 2018. Nutrients, 10(10):1430-1470. 

By: Sarah Knowles

Competitive athletes are always looking for new ways to improve in competition. Some take special powders and pills that are said to increase performance. However, the solution to better athletic performance and recovery may be simpler than most think. Tart cherry juice has seen a rise in popularity in recent years due to its health benefits. It is most known for its impact on sleep due to the melatonin content (Sabou et al., 2021). However, tart cherry juice may also be crucial for better performance by helping aid in recovery. 

How does tart cherry juice support exercise recovery?

Would you believe me if I told you that tart cherries, a delicious fruit, will help your muscles recover following your next athletic feat? Studies show that tart cherry juice following exercise can positively impact the recovery of muscles. This is due to the content of antioxidants, such as phenolic compounds, in tart cherries (Sabou et al., 2021). Athletes with high activity levels exhibit high levels of oxidative stress. Tart cherry juice works to reduce oxidative stress due to its antioxidant profile (Vitale et al., 2017). Tart cherries have anti-inflammatory properties (Sabou et al., 2021), which are a key factor in the healing of muscles. These properties of tart cherries may lead to faster recovery in athletes, further increasing performance.

Timing is key!

So, how can this dietary addition help the average athlete? Some studies have found that tart cherry juice provides no improvements in recovery, while others suggest recovery improvements are seen in multiple different forms of exercise (Sabou et al., 2017). To see the full benefits, the timing of intake is key. Tart cherry juice should be consumed in the days before and the days after an exercise event for the best results (McHugh 2022). Consuming at least 250-300 mL of tart cherry juice per day is advised for results (Tanabe et al., 2021). A common reason that results may not be seen is due to only consuming tart cherry juice after an athletic event. Consumption solely following an athletic event may not yield results (McHugh 2022). Following the timing recommendations will give athletes a cherry on top of their training with better recovery! 

Bottom line

If you want to supplement with tart cherry juice, there is the potential that it will help with recovery when it is taken in an adequate dosage before and after an athletic event. However, there is a lack of research supporting the idea that this dietary addition improves performance (National Institutes of Health 2025). Instead, using tart cherry juice to help with recovery can help to better the quality of exercise, further improving performance efforts. Reaching for a glass of tart cherry juice in the morning may be a great way for active individuals to promote increased recovery and health. 

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

Reviewed by Lauren Suiter, UGA Dietetic Intern

References

McHugh M. “Precovery” versus recovery: understanding the role of cherry juice in exercise recovery. 2022. Scand J Med Sci Sport 32(6):940-950.

National Institutes of Health. Dietary Supplements for Exercise and Athletic Performance. 2021. Internet: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/ (accessed 20 January 2025). 

Sabou V, O’Leary M, Liu Y, Brown P, Murch B, Bowtell J. Review of analytical methods and reporting of the polyphenol content of tart cherry supplements in human supplementation studies investigating health and exercise performance effects: recommendations for good practice. 2021. Front Nutr 8:652094.

Tanabe Y, Fujii N, Suzuki K. Dietary supplementation for attenuating exercise-induced muscle damage and delayed-onset muscle soreness in humans. 2021. Nutrients 14(1):70.

Vitale K, Hueglin S, Broad E. Tart cherry juice in athletes: a literature review and commentary. 2017. Current Sports Medicine Reports 16(4):230-239.

By: Brandon Keliher

What is 75 Hard?

75 Hard is a viral fitness trend started in 2019. The 75-day challenge is meant to push people to their limits and improve their physical fitness, emotional toughness, and mentality. The rules of the challenge are as follows: The participant must follow a diet. This could be any diet they choose; however, they must stick to that diet without a single “cheat” meal or drop of alcohol. A participant must also exercise twice daily for 45 minutes, with one of those workouts being outside. Next, participants must drink a gallon of water every day. Participants must also read 10 pages of a nonfiction book daily. Finally, participants must take progress pictures daily. The participant must follow all these rules for 75 days straight, but the trick is that the participant must start over from day one if all five rules are not followed.

Psychological impact

This challenge can have severe effects on mental health. Having to drink a gallon of water per day and stick to a very strict diet with no cheat meals for 75 days could lead to disordered eating patterns. “Eating disorders are behavioral conditions characterized by severe and persistent disturbance in eating behaviors and associated worrisome thoughts and emotions” (Guarda 2023). Eating disorders can affect physical and mental health and are considered a serious health illness or condition (Mayo Clinic 2023). The strict rules of this challenge can have extreme effects on certain people mentally. 

Following an intense challenge like 75 Hard could be related to or could lead to the eating disorder known as anorexia nervosa. People with anorexia nervosa severely avoid or restrict food intake due to a poor self-image or an intense fear of gaining weight. Comparable signs and symptoms between participants of 75 Hard and anorexia nervosa are highly restrictive eating and excessive exercise (The National Institute of Mental Health 2024). 

Bottom line

Just because something is trendy does not always mean it is safe and effective. Beware of fitness or weight loss trends, especially if you’ve struggled with eating disorders in the past. Think about how those trendy weight loss challenges could affect your mental health.

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

Reviewed by Kaylee Gallatin, UGA Dietetic Intern

References

Guarda A. (2023). What are eating disorders? American Psychiatric Association. Internet: https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders (accessed 21 January 2025).

Mayo Clinic. Eating disorders. 28 March 2023. Internet: https://www.mayoclinic.org/diseases-conditions/eating-disorders/symptoms-causes/syc-20353603 (accessed 21 January 2025).

The National Institutes of Mental Health (NIH). Eating Disorders: What You Need to Know. 2024. Internet: https://www.nimh.nih.gov/health/publications/eating-disorders (accessed 21 January 2025).

By: Avery Karp

Magnesium supplements have become very popular on social media because influencers say they help with sleep, but do they really work?

What is magnesium?

Magnesium is a mineral with many functions, such as controlling blood sugar levels, regulating blood pressure, producing energy, and transporting other minerals within the body (NIH 2025). This mineral is found in foods like green leafy vegetables, legumes, nuts, seeds, and whole grains (NIH 2025). Magnesium can also be taken as a dietary supplement, which influencers on social media have recently promoted to help improve sleep.

Will it really help you sleep?

Studies have suggested that increased magnesium status may improve sleep quality and length, but more research with larger sample sizes needs to be conducted (Arab et al. 2022). Although results have looked promising, data may not represent the population. Other studies have suggested that the type of magnesium supplement may impact the effect on sleep (Hausenblas et al. 2024). Magnesium L-threonate is a specific form of magnesium that had positive outcomes in a study showing improved sleep quality and daytime functioning without any major side effects (Hausenblas et al. 2024).

Bottom line

While there may be positive outcomes from recent studies, there is not enough evidence to decide whether or not supplementing dietary magnesium will help improve sleep (Mah and Pitre 2021). More research needs to be conducted before the relationship between magnesium supplementation and sleep improvement can be determined. Adding in one dietary supplement alone will not drastically improve someone’s sleep, but eating a diverse diet and practicing good sleep hygiene will aid in an overall improvement in sleep. 

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

Reviewed by Joan Song, UGA Dietetic Intern

References

Arab A, Rafie N, Amani R, and Shirani F. The role of magnesium in sleep health: A systematic review of available literature. 2022. Biological Trace Element Research 201:121-128.

Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, and Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. 2024. Sleep Med X 8:100121.

Mah J and Pitre T. Oral magnesium supplementation for insomnia in older adults: A systematic review & meta-analysis. 2021. BMC Complement Med Ther 21:125.

U.S. Department of Health and Human Services. (2025). Office of dietary supplements: Magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (accessed 20 January 2025).

By: Jayla Justice

Every day, new weight loss plans, fad diets, and “quick fixes” to weight loss flood the media. Weight loss is often oversimplified by suggesting our bodies should be in a calorie deficit. This is the idea that eating fewer calories than you burn will result in the weight loss you want. What does it mean when you cut calories and the scale does not budge, or worse, it goes up?  

What is a calorie deficit?  

When our bodies are in a caloric deficit for too long, they slow their metabolism to conserve energy (Johannsen et al. 2016). This is our body’s way of protecting itself. As metabolism slows, our bodies start to decrease the rate at which they burn energy, potentially leading to a slowed rate of weight loss and even weight regain (Huang et al. 2024). According to a study on weight maintenance after dietary weight loss by Flore et al. (2022), only 25% of patients maintain their weight loss following a low-calorie diet. 

What factors are affecting my weight loss?

When in a calorie deficit, we may be less motivated to exercise and spontaneously move throughout the day due to lower energy intake. While this is also a way for our bodies to conserve energy, it may also affect weight loss efforts. Finding ways to make exercise enjoyable, whether a walk with a friend, playing a sport outside, or trying something new, will make exercise feel more like a treat than a chore! Research shows that even though exercise does not always result in weight loss, it is the best way to maintain weight loss (Foright et al. 2018). Resistance training can increase strength and muscle mass, which burns more energy at rest to help your metabolism. Other factors that can complicate an individual’s weight loss include sleep habits, meal timing, hormone imbalance, nutritional factors, and medications (Debas et al. 2024).  

Bottom line  

Although weight loss may not be as simple as cutting calories, it can be made easier by following a healthy dietary pattern and focusing on a long-term, sustained weight loss strategy (Debas et al. 2024; Academy of Nutrition and Dietetics 2022). Eating more nutrient-dense foods, incorporating physical activity, and self-monitoring of your goals and mood are a few examples of strategies to help with your desires for weight loss (Greaves et al. 2017). Sustainable weight loss requires consistent effort. Do not be discouraged if the number on the scale fluctuates day-to-day! 

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

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References  

Academy of Nutrition and Dietetics. 4 ways low-calorie diets can sabotage your health. 2022. Internet:https://www.eatright.org/health/wellness/weight-and-body-positivity/4-ways-low-calorie-diets-can-sabotage-your-health(accessed 22 January 2025).  

Flore G, Preti A, Carta MG, et al. Weight maintenance after dietary weight loss: Systematic review and meta-analysis on the effectiveness of behavioural intensive intervention. 2022. Nutrients 14(6):1259. 

Foright RM, Presby DM, Sherk VD, et al. Is regular exercise an effective strategy for weight loss maintenance? 2018. Physiol Behav 1(188):86-93. 

Greaves C, Poltawski L, Garside R, Briscoe S. Understanding the challenge of weight loss maintenance: A systematic review and synthesis of qualitative research on weight loss maintenance. 2017. Health Psychology Review 11(2):145–163.  

Huang J, Li Y, Chen M, et al. Comparing caloric restriction regimens for effective wieght management in adults: A systematic review and network meta-analysis. 2024. Int J Behav Nutr Phys Act 21(1):108. 

Johannsen DL, Knuth ND, Huizenga R, Rood JC, Ravussin E, Hall KD. Metabolic slowing with massive weight loss despite preservation of fat-free mass. 2016. J Clin Endocrinol Metab 97(7):2489-2496. 

By: Kourtney Hinton

Intermittent fasting (IF) is not a new concept but has recently gained popularity as an easy weight loss strategy. While there are many variations of intermittent fasting, they all center on the idea of restricting the eating window, the time one has to eat during a day (Mattson et al. 2017). This fasting period could be anywhere from 20-14 hours at the same time each day or certain days throughout the week. 

The upside of intermittent fasting

Intermittent fasting is likely popular because it takes a different approach than other diets. IF focuses on when you eat rather than what you eat (Lowe et al. 2020). This means there is no tracking of calories or nutrients, making it feel less restrictive and a feasible option for people who aren’t open to changing the foods they eat. By restricting the eating window, IF typically restricts food intake and results in weight loss (Lowe et al. 2020). The benefits may go beyond the diet’s simplicity, with studies suggesting improved metabolic health through reduced insulin resistance (Mattson et al. 2017). Insulin is a hormone that helps move sugar out of the bloodstream and into cells. Insulin resistance occurs when prolonged high blood sugar levels cause insulin overproduction, which causes cells to stop responding to the hormone. This means insulin cannot move sugar out of the blood, and the blood sugar level will continue to rise. Besides weight loss, IF may improve focus and energy by stabilizing blood sugar levels during fasting and preventing “crashes” when blood sugar rapidly drops after a spike (Mattson et al. 2017). While promising research is being conducted around the validity of IF, most research is on animals or over short periods. More long-term evidence in humans is needed to truly know the validity of these benefits on human metabolic health or if the results are an indirect effect of weight loss. 

The downside of intermittent fasting

While IF does work for some, not everyone will have the same satisfactory results. Many factors go into a person's metabolism and weight, including age, gender, activity level, and medical history, making it impossible for the results of IF to be universal (Mattson et al. 2017). Prolonged restriction can worsen cravings and may result in binge eating (Lowe et al. 2020). While adjusting to fasting periods, irritability and fatigue may also be common, along with a loss of lean muscle mass (Lowe et al. 2020). Some groups should avoid IF altogether, including pregnant and breastfeeding women and young children, to prevent nutritional deficiencies. Those with a history of eating disorders should most likely avoid all restrictive diets, as extreme and obsessive fasting can be very dangerous.

Bottom line

While intermittent fasting may work for some groups, a single diet will never offer every person the same results. While it is a simple way to lose weight and possibly improve metabolic health for some, it also comes with risks for specific groups and nutritional deficiencies. When in doubt, turn to the Dietary Guidelines for Americans (2020) and prioritize balance, variety, and moderation to ensure the essential nutrients to thrive.

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

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

Lowe D. A., Wu N., Rohdin-Bibby L., et al. Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity. 2020. JAMA Internal Medicine 180(11).

Mattson M. P., Longo V. D., Harvie M. Impact of intermittent fasting on health and disease processes. 2017. Ageing Research Reviews (39):46–58.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 2020. 9th Edition.

By: Caleb Hildreth      

Routine cholesterol checks have long been important in managing and evaluating your risk for cardiovascular disease. Cholesterol is measured in the blood by the ratio of low-density lipids (LDL) to high-density lipids (HDL). In the 1960s, when evidence pointed toward a correlation between cholesterol in the blood and risk of cardiovascular disease, health experts from the American Heart Association issued warnings about the consumption of eggs. There was concern that the cholesterol coming from the eggs would increase the cholesterol levels in blood and lead to an increased risk of cardiovascular disease. Eggs were abrubtly banished from the menu during this time.

Advances in cholesterol research

In the 1990s, the story about eggs started to shift. New research showed that the amount of cholesterol someone consumes does not change the amount of cholesterol in their blood. Therefore, eating dietary cholesterol from eggs may not increase the risk for cardiovascular disase (Fernandez and Murillo 2022). So, what does this mean for eggs? Back on the menu?

The reputation for eggs made a complete turnaround in 2015 when the Advisory Committee Report for the Dietary Guidelines for Americans stated they were dropping the recommendation for dietary cholesterol, which was originally set for 300mg/day. The current 2020-2025 Dietary Guidelines continue to promte consumption of eggs as part of a nutritious eating pattern (United States Department of Agriculture, 2020).   

Nutritional value of eggs

Eggs are considered a great source of many essential nutrients. Vitamins A, D, E, and K are fat soluble vitamins within the egg yolk (Rehault-Godberg et al. 2019). Eggs also contain minerals including phosphorus, calcium, potassium, and iron (Rehault-Godberg et al. 2019).

The one nutrient in eggs that would cause in increase in cholesterol is saturated fat. It has been shown that saturated fatty acids eaten from food causes in increase in cholesterol in the blood, and consequently, an increased risk for cardiovascular disease. In other words, it is not the cholesterol in the egg that would cause an increase in someone’s blood cholesterol levels, but the saturated fat in the eggs.

Don’t sound the alarm for eggs to return to their bad reputation though! Eating eggs in moderation is key. You can absorb all the essential nutrients they offer, and not increase your risk of cardiovascular disease. 

Bottom line

Eggs can be a part of the menu in moderation. They contain a variety of essential nutrients that are beneficial to the body, and eating them in moderation will help to keep your intake of saturated fat low. Consumption of saturated fat, not cholesterol, causes an increase in blood cholesterol. By limiting your intake of saturated fat, you lower your risk of increasing your blood cholesterol levels and your overall risk of cardiovascular disease.

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

Reviewed by Alyssa Johnson, UGA Dietetic Intern

References

Fernandez ML and Murillo AG. Is there a correlation between dietary and blood cholesterol? Evidence from epidemiological data and clinical interventions. 2022. Nutrients 14(10): 2168. 

McNamara DJ, Kolb R, Parker TS, et al. Heterogeneity of cholesterol homeostasis in man. Response to changes in dietary fat quality and cholesterol quantity. 1987. J Clin Invest 79(6): 1729-1739. 

Rehault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. 2019. Nutrients 11(3): 684.

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

By: Abby Haukapp

Introduction

Protein is one of three macronutrients that are needed to support regular bodily functions. This macronutrient contains amino acids that play a role in building muscle, maintaining bone mass, repairing tissues, transporting cells in the body, and so much more (Antonio et al. 2024). If we do not consume enough protein, our bodies experience negative side effects; however, is there also a downside to consuming too much protein? 

While some influencers on social media claim that a single target, e.g., 150g, of protein should be met per day in order to meet health and fitness goals, credentialed nutrition professionals are wary of this type of broad nutritional advice. The Dietary Guidelines for Americans (United States Department of Agriculture, 2020) list the recommended dietary allowance (RDA) for protein as .80-1.0 g/kg/day. So, an otherwise healthy person who weighs 175 pounds (~80 kg) would need somewhere in the range of 64-80g of protein each day to meet the RDA. The Dietary Guidelines for Americans highlight nutrient needs of the general population; however, the ideal amount of protein a person should consume is dependent upon multiple variables, such as age and activity level.

How are protein needs determined? 

Physically active versus sedentary individuals generally have higher protein needs (1.4-2.0 g/kg/day) in order to match the metabolic demands of their activity (Antonio et al. 2024). Those aiming to build lean muscle mass and strength may need to increase their protein intake even more (2.3-3.1 g/kg/day) (Deutz and Wolfe 2012). To maintain health and decrease the risk of muscle loss with advancing age, older individuals should consume slightly more protein than the RDA (1.0-1.2 g/kg/day) regardless of activity level (Antonio et al. 2024). Depending on an individual’s medical history, protein needs can be higher or lower than the RDA and should therefore be determined by their healthcare provider.

Does the type of protein we consume matter? 

Protein is found in both plant and animal sources, which differ in amino acid content, and the type of protein source can affect its digestion and absorption. For protein to correctly perform its job in the body, it must be a "complete" source, meaning that it contains all 9 essential amino acids. Animal sourced proteins are complete proteins along with some plant sources, like soy, that have the essential amino acids to act as a complete protein (Lim et al. 2021). However, other plant sources, like chickpeas, are “incomplete” proteins that only contain some of the essential amino acids. With careful planning, two or more incomplete plant sources with different amino acid profiles can be combined within the same 24 hours to provide the body with all 9 essential amino acids (Lim et al. 2021). As an example, consuming a meal with sunflower seeds and chickpeas will form a complete protein, because together, the sunflower seeds and chickpeas contain all essential amino acids.

Bottom line

There is no question that protein is important for maintaining health. If you come across a generalized goal on social media for protein intake (like 150 g/day) that seems unrealistic or unsustainable, it probably is. There are many factors that play into an individual’s protein needs. For most people, adhering to the recommendations for protein intake that are outlined in the Dietary Guidelines for Americans  is a great place to start (United States Department of Agriculture, 2020). 

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

Reviewed by Claire Hawkins, UGA Dietetic Intern

References

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

Antonio J, Evans C, Ferrando AA, et al. Common questions and misconceptions about protein supplementation: what does the scientific evidence really show? 2024. J Int Soc Sports Nutr 21(1): 2341903. 

Deutz N, Wolfe R. Is there a maximal anabolic response to protein with a meal? 2012. Clin Nutr 32(2):309-313. 

Lim M, Pan B, Toh D, et al. Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. 2021. Nutrients 13(2): 661.

By: Estelle Haugen

Did you know?

A simple brisk walk after a meal can seriously improve your health in different areas. Many people believe that walking isn’t considered a “workout,” but it may just be the key to unlocking sustainable health goals. 

Crucial benefits

To start, walking after a meal can help lower the spikes of your glucose (aka blood sugar) levels, meaning you will have much more steady energy levels throughout your day (Bellini et al. 2022). Walking after a meal can regulate your energy levels and avoid the “food coma” crash that you may experience after eating a meal especially with carbohydrate content. 

Another benefit of taking a short walk is lowering your risk for cardiometabolic disease (Frampton et al. 2021), including heart attack, stroke, diabetes, and hypertension. Metabolic diseases are diseases that impact your ability to metabolize, or break down, the food that you’re consuming. Walking directly after the meal has been shown to be more effective than waiting hours later (Engeroff et al. 2023).

Bottom line

Next time you want to go relax on the couch after finishing your meal, consider a brisk ten-minute walk with your friends and family before laying down. Your body and metabolic health will thank you!

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

Reviewed by Tianli Wang, UGA Dietetic Intern

References

Bellini A, Nicolò A, Bazzucchi I, Sacchetti M. The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics. 2022. Nutrients. 14(5):1080. 

Engeroff T, Groneberg D, Wilke J. “After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. 2023. Sports medicine. 53(4):849-869. 

Frampton J, Cobbold B, Nozdrin M, Oo H, Wilson H, Murphy K, Frost G, Chambers E. The Effect of a Single Bout of Continuous Aerobic Exercise on Glucose, Insulin and Glucagon Concentrations Compared to Resting Conditions in Healthy Adults: A Systematic Review, Meta-Analysis and Meta-Regression. 2021. Sports medicine. 51(9):1949-1966. 

By: Juliet Guthrie

Growing up, we heard that a daily glass of wine was good for you. Some even went as far as to change the common saying to “a glass of wine a day keeps the doctor away.” Recently, research has shown that this might not be the case. So, which is it? 

Wine has been considered beneficial for centuries and has been praised for its antioxidant properties (Castaldo et al. 2019). It has even been used medicinally in ancient history (Jouanna 2012). However, recent studies have discovered that alcohol could increase the risk of developing certain cancers. While the details remain unclear, current studies suggest different hypotheses to explain the relationship between alcohol and cancer. 

How does alcohol cause cancer?

Alcohol, like all food and drink, is broken down to provide energy (WCRF 2008). Unlike most food and drink, however, alcohol can have toxic effects on the body once broken down. The compound that seems to be most problematic is acetaldehyde, which disrupts the processes of making and fixing DNA in our cells (WCRF 2018).

Alcohol can produce harmful molecules that cause a series of destructive chemical reactions in the body or allow toxic substances to dissolve and enter our bodies— substances that would otherwise pass through, leaving us unharmed (WCRF 2018).

So … what’s the risk?

Multiple research studies were completed to determine if there is strong evidence that a relationship between alcohol consumption and cancer risk exists. The results convincingly linked alcohol consumption to a greater risk of being diagnosed with cancers of the mouth, throat, liver, colorectum, and breast. They also showed a probable relationship between drinking alcohol and the development of stomach cancers (WCRF 2018). 

But how much alcohol increases the risk of developing these cancers?

The risk changes with each type of cancer. One drink per day raises the risk of developing breast cancer by 4% (Zhou et al 2022a). In colorectal cancer, one drink per day increases the risk by 6% and continues to grow as alcohol consumption increases (Zhou et al 2022b). In contrast, the risk of developing liver cancer becomes significant when someone consumes 3 or more drinks per day (American Cancer Society 2025).

Bottom line

There is increasing evidence that even one alcoholic beverage per day increases the risk of developing certain cancers. Although the full impact of alcohol on the body remains unknown, current research suggests that alcohol hinders some of the body’s systems from working properly. What does this mean for the average person? The American Cancer Society recommends decreasing alcohol consumption to lower the risk of developing cancer (American Cancer Society 2025). 

Let’s make our way back to wine. Wine does have antioxidants– they come from the grapes wine was made from (Castaldo et al 2019). But the risks associated with the alcohol content in a glass of wine outweigh its health benefits… get your antioxidant fix from fresh grapes instead!

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

Reviewed by Claire Hawkins, UGA Dietetic Intern

References

American Cancer Society. Cancer facts and figures. Atlanta, GA: American Cancer Society, 2020.

Castaldo L., Narváez A., Izzo L., et al. Red Wine Consumption and Cardiovascular Health. 2019. MOL, 24(19), 3626. 

Chassouant L., Celant A., Delpino C., et al. Archaeobotanical and chemical investigations on wine amphorae from San Felice Circeo (Italy) shed light on grape beverages at the Roman time. 2022. PloS, 17(6), 1-10. 

World Cancer Research Fund, American Institute for Cancer Research. Alcoholic drinks and the risk of cancer. ln: World Cancer Research Fund International, ed. Continuous update project expert report 2018. 2018:7-83

Zhou X., Wang L., Xiao J., et al. Alcohol consumption, DNA methylation and colorectal cancer risk: Results from pooled cohort studies and Mendelian randomization analysis. 2022a. Int J Cancer, 151(1), 83–94. 

Zhou X., Yu L., Wang L., Xiao J., et al. Alcohol consumption, blood DNA methylation and breast cancer: a Mendelian randomisation study. 2022b. Eur Respir J, 37(7), 701–712.

By: Libby Derry 

Fast and furious 

Fasting is defined as abstaining from food or calorie-containing drinks for an extended period. People might choose to fast for religious, ethical, or health purposes. Throughout the fasting process, the first 4 hours are the body’s time to burn the energy consumed and store excess energy/calories. Hours 4-16 involve a breakdown process, meaning larger molecules are transformed into smaller ones. Hours 16-24 are when stored energy significantly decreases in the liver, muscle, and brain. There have been many recent social media posts claiming that fasting is a safe and effective detoxification method for the body; however, there are a few reasons why these claims are misleading.

Detox your detox

What does the term detox mean? Detoxification is the process of removing toxic chemicals from the body. There is little evidence that heavy metals, chemicals, and byproducts of oxidative stress are removed from the body through fasting. While intermittent fasting has shown some health benefits in individuals with type II diabetes (Albosta and Bakke, 2021), it does not mean that the general public should follow this diet. This is because our bodies have a natural way of detoxifying through the liver, kidneys, and other metabolic systems. Moreover, a study by Wang and Wu (2022) states that trends such as “cleanses” or “detoxes” can also contribute to unhealthy relationships with food. 

Bottom line

Detox diets are not associated with long-term weight loss or detoxification of the body, and they could lead to nutritional macro- and micro-nutrient deficiencies (Klein and Kiat, 2015). Therefore, these diets are generally ill-advised. A one-size-fits-all mindset when it comes to diet and health is easy to adopt; however, in this case, fasting should not be a pathway to any detoxification of the body. So, next time you’re thinking of “detoxing” with a short- or long-term fast, remember that your body already has the tools to do that! 

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

Reviewed by Claire Hawkins, UGA Dietetic Intern

References

Albosta, M., and Bakke J., Intermittent fasting: Is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clinical diabetes and endocrinology, 2021, 7(1):3.

Klein, A., and Kiat. H., Detox diets for toxin elimination and weight management: A critical review of the evidence. Journal of human nutrition and dietetics, 2015, 28(6):675–686.

Wang, Y., and Wu R., The effect of fasting on human metabolism and psychological Health. Disease markers, 2022, 5:2022:5653739..

By: Virginia DeLuca

Loaded teas are colorful drinks that have become popular among young people in the U.S. They're often marketed as low-calorie beverages that can boost energy, improve focus, and support overall health. These drinks usually contain caffeine, stimulants, vitamins, minerals, tea, and plant extracts, making them look like a healthier alternative to traditional energy drinks (Loaded Tea Co., 2025). People enjoy them because they taste good, look fun, and seem like a better choice than other energy drinks.

Are loaded teas regulated?

However, loaded teas are classified as dietary supplements, which means they are not regulated by the U.S. Food and Drug Administration (FDA). Unlike medicines or food products, supplement companies don’t have to prove their drinks are safe or correctly labeled before selling them. This means the ingredients listed on the label might not always match what’s in the drink, which can raise concerns about their safety and potential side effects (U.S. Food and Drug Administration, 2022).

Are loaded teas harmful?

Like traditional energy drinks, loaded teas often contain stimulants such as caffeine, guarana, ginseng, and taurine. These ingredients can give a temporary boost in energy and alertness. But drinking too much can lead to side effects like a fast heartbeat, shakiness, stomach problems, headaches, or trouble sleeping. Some people might also feel more anxious or jittery after drinking them (Franks et al., 2012; Temple et al., 2021).

While many of the ingredients in loaded teas are safe in small amounts, drinking too much can be harmful, especially for teenagers (Temple et al., 2021). Experts recommend that adults should not consume more than 400 mg of caffeine per day, with no more than 200 mg at once. However, since the FDA and European Food Safety Authority (EFSA) have not set an official safe limit for caffeine in children or teens, young people should be especially careful and may want to avoid these drinks altogether (Browne et al., 2023).

Bottom line

Since loaded teas are so popular on social media and targeted at young people, it's important to be critical of their health claims. Understanding the risks of these unregulated drinks can help people make better decisions about what they drink. Awareness of how they affect the body can help young people enjoy them in moderation while keeping their long-term health in mind.

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

Reviewed by Jared Love, UGA Dietetic Intern

Browne J, Chang C, Bell L, Wahlqvist M. Risk assessment of caffeine consumption from non-alcoholic beverages in the Australian population. Nutrients. 2023;15(22):4857.

Franks AM, Schmidt JM, McCain KR, Fraer M. Comparison of the effects of energy drink consumption on endothelial function in young healthy adults: A randomized, controlled, crossover pilot study. J Clin Pharmacol. 2012;52(6):865-872.

Loaded Tea Co. What is a loaded tea? 2025. Internet: https://loadedteaco.com/pages/what-is-a-loaded-tea (accessed January 15, 2025)

Temple JL, Ziegler AM, Epstein LH. Influence of daily consumption of a high-caffeine energy drink on electrocardiographic and blood pressure parameters in adolescents. Exp Clin Psychopharmacol. 2021;29(1):25-34.

U.S. Food and Drug Administration FDA 101: Dietary supplements. U.S. Food and Drug Administration. 2022. Internet: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements (accessed January 10, 2025)

By: Abriana Byrd

Athletes demand their bodies and minds to perform intense tasks during training and competition, which stresses the body. They need food for energy, but also vitamins and minerals which are often forgotten. One key nutrient female athletes need is iron. Up to 60% of female athletes have low iron levels, mostly because of monthly menstruation (Pengelly et al. 2024). For female athletes, it’s not just about the larger nutrients; the little nutrients matter too.

Why is iron a big deal?

Iron is an important mineral that helps red blood cells carry oxygen. It is a piece of hemoglobin (in blood) and myoglobin (in muscle). Iron also helps make energy from food. Without enough iron, muscles do not get enough oxygen which hurts their function. This causes athletes to become tired and have low performance. Intense exercise can cause mild inflammation and slow down iron absorption. Iron deficiency (ID) happens when the iron loss is more than the amount of iron in the body. This can cause iron deficiency anemia (Šmid et al. 2024). 

Female athletes typically need more iron!

Active menstruating women are more likely to develop ID (Šmid et al. 2024). ID lowers the ability to complete intense workouts, oxygen use, and muscle strength (Larrosa et al. 2024). Impact from sport can damage red blood cells in the feet and lead to a loss of iron (National Institutes of Health 2024). Research shows that taking iron supplements can improve exercise performance in female athletes. It can increase oxygen intake, lower heart rate, and make exercise feel easier (Šmid et al. 2014). Female athletes with high levels of ID can take iron supplements to increase energy and performance (Pengelly et al. 2024). 

Iron needs and supplement tips

Healthy menstruating women should aim to consume 18 mg iron daily, and they should not have more than 45 mg daily (National Institutes of Health 2024). Female athletes should focus on iron-rich foods and a balanced diet based on the Dietary Guidelines for Americans (United States Department of Agriculture 2020). Good sources of iron include red meat, poultry, fish, beans, lentils, and spinach. Iron from food and supplements are better absorbed when eaten with vitamin C, like citrus fruits. It is important to not eat foods high in calcium, fiber, and polyphenols when eating iron-rich foods. This will slow down iron absorption (Larrosa et al. 2024). If taking a supplement, be sure it is third-party tested by reputable organizations (e.g., NSF, UL, U.S. Pharmacopeia, or ConsumerLab.com) to make sure the product is safe and good quality. 

Bottom line 

Female athletes lose iron through menstruation and intense exercise. More activity means higher iron needs. Eating sources of iron and using supplements can improve health and performance of female athletes.  

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

Reviewed by Kaylee Gallatin, UGA Dietetic Intern

References

Larrosa M, Gil-Izquierdo A, González-Rodríguez LG, Alférez MJM, San Juan AF, Sánchez-Gómez Á, Calvo-Ayuso N, et al. Nutritional strategies for optimizing health, sports performance, and recovery for female athletes and other physically active women: a systematic review. 2024. Nutr Rev.12:nuae082. 

National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance. 2024. Internet:https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ (accessed 18 January 2025).

Pengelly M, Pumpa K, Pyne DB, Etxebarria N. Iron deficiency, supplementation, and sports performance in female athletes: a systematic review. 2024. J Sport Health Sci. 12:101009.

Šmid, AN, Golja P, Hadžić V. et al. Effects of oral iron supplementation on blood iron status in athletes: a systematic review, meta-analysis and meta-regression of randomized controlled trials. 2024. Sports Med 54, 1232–45. 

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

By: Mieke Brink 

Throughout history, we have seen shifts in what people deem good to eat. Today, diet trends on social media change faster than ever before. A recent diet trend is concern over inflammation and the safety of seed-based oils. To explore this trend further, we need to understand some basics. 

What are seed oils?

They are oils that are extracted from plants. These oils include canola, corn, sunflower, safflower, and grapeseed oil (American Heart Association, 2024). 

What is the concern surrounding these oils? 

The claim is that these oils break down into toxins when used in cooking and increase inflammation in the body (American Heart Association, 2024). 

Let’s discuss seed oils

There are different kinds of fat in different foods. Animal-based foods like red meat, dairy, and eggs have more saturated fat. Plant-based foods like olives, avocados, nuts, and seeds have more poly- and monounsaturated fat (Michigan State University, 2022). Replacing saturated fat with polyunsaturated fat is linked to better heart health outcomes (Hooper et al., 2020). Our body needs fat for normal functioning, as a source of energy, and to keep hormones balanced. The Dietary Guidelines for Americans explain that people tend to lead healthier lives when they eat lower levels of saturated fats, replacing them with unsaturated fats (2020). Another study showed that polyunsaturated fat could help prevent type 2 diabetes (Wu et al., 2017). 

Let’s discuss inflammation

Inflammation is the body’s response to injury, disease, and environmental factors. It is a natural part of the body’s healing process. When an area of our body is inflamed, more blood, nutrients, and infection-fighting cells are sent to help heal (Stone, 2014). Long-term inflammation can be damaging to our bodies and can be a symptom of a disease like type 2 diabetes, Alzheimer’s, or metabolic syndrome (Stone, 2014). People are concerned about whether consuming seed oils causes chronic inflammation in the body. 

Bottom line

We don’t have enough research to support the claim that seed oils cause chronic inflammation (University of Queensland, 2024). We do, however, know that consuming unsaturated fat as part of a healthy, varied diet can prevent heart disease, cholesterol, and type 2 diabetes. Seed oils are cheap, so they are used in many ultra-processed foods; this might be why many people associate them with an unhealthy diet. A diet of mostly ultra-processed food is not recommended because it contains lower levels of vitamins, minerals, and fiber and higher levels of salt, added sugar, and saturated fat. It’s much easier to focus on eating a diet rich in whole foods, like fruits, vegetables, whole grains, and lean protein than worrying about cooking your food in seed oils or drizzling some on your salads. 

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

Reviewed by Julia Bailey, UGA Dietetic Intern

References

American Heart Association. There’s no reason to avoid seed oils and plenty of reasons to eat them. August 20, 2024. Internet: https://www.heart.org/en/news/2024/08/20/theres-no-reason-to-avoid-seed-oils-and-plenty-of-reasons-to-eat-them (Accessed 19 January 2025). 

Hooper L, Martin N, Jimoh OF, et al. Reduction in saturated fat intake for cardiovascular disease. 2020. Cochrane Database of Systematic Reviews Issue 5;CD011737.

Michigan State University. Cooking oils – plant-based oils. 2022. Internet: https://www.canr.msu.edu/news/cooking-oils-plant-based-oils (Accessed 5 February 2025). 

Stone WL, Basit H, Zubair M, Burns B. Pathology, inflammation. In: StatPearls. Treasure Island, FL. StatPearls Publishing. 2024. Internet: https://www.ncbi.nlm.nih.gov/books/NBK534820/#:~:text=%5B1%5D%20Currently%2C%20inflammation%20is,in%20many%20chronic%20disease%20states. (Accessed 19 January 2025). 

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020. Internet:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf (Accessed 19 January 2025).

University of Queensland. If you’re worried about inflammation, stop stressing about seed oils and focus on the basics. 2024. Internet: https://medicine.uq.edu.au/article/2024/02/if-you%E2%80%99re-worried-about-inflammation-stop-stressing-about-seed-oils-and-focus-basics (Accessed 21 January 2025). 

Wu JHY, Marklund M, Imamura F, Tintle N, et al. Omega-6 fatty acid biomarkers and incident type 2 diabetes: Pooled analysis of individual-level data for 39,740 adults from 20 prospective cohort studies. 2017. Lancet Diabetes Endocrinol. 5(12):965-974. 

By: Payton Brewer

What are people saying about eggs?

"Eating too many eggs will clog your arteries," or "Eggs are loaded with cholesterol, so they must hurt your heart." Confusing, right? The media frequently changes its stance on eggs, leaving many unsure about their role in a healthy diet. Are eggs harmful or beneficial? Let's crack open the truth based on science.

For nearly 50 years, eggs had a bad reputation. In 1968, the American Heart Association (AHA) recommended eating no more than three egg yolks a week because they believed cholesterol in food could raise blood cholesterol and increase the risk of heart disease (McNamara 2015). This idea lasted until 2015 when the Dietary Guidelines for Americans (DGA) stopped setting cholesterol limits and focused on cutting down saturated fat instead (United States Department of Agriculture, 2020). Eggs were reintroduced as part of a healthy, nutrient-dense diet.

What does the science Say?

Research has debunked the idea that eggs are harmful to heart health. A meta-analysis found no link between consuming more than one egg daily and increased cardiovascular disease (CVD) risk. Surprisingly, higher egg intake was associated with a reduced risk of coronary artery disease (Sugano & Matsuoka 2021). Studies show that eggs do not have a big effect on most people's LDL cholesterol –"bad cholesterol"– and are not tied to death or heart-related incidents, such as strokes or heart attacks. Science suggests that cholesterol from our food has little effect on blood cholesterol levels compared to overall diet, genetics, and lifestyle (McNamara 2015).

Why are eggs so egg-cellent?

Eggs are an affordable food packed with vitamins, minerals, high-quality protein, and unsaturated fats, which may reduce CVD risk (Rong et al. 2013). They are rich in selenium, vitamin D, vitamin E, omega-3 fatty acids, and choline – which has roles in brain health and reducing heart swelling. Choline deficiency, present in 9 out of 10 U.S. adults, is linked to increased CVD risk due to its role in reducing inflammatory markers (McNamara 2015). The cholesterol in eggs can possibly increase HDL –“good cholesterol” – which protects against CVD (Rong et al. 2013).

Egg whites are known to be high protein, but egg yolks give greater satiety, helping you feel fuller for longer, making eggs valuable for weight management. They also contain antioxidants like lutein and zeaxanthin, which support eye health and may prevent vision problems as you get older (McNamara 2015).

Bottom line

Heart disease results from various factors, including family history, smoking, and overall lifestyle. No single food, including eggs, determines your heart health. Incorporating eggs provides vital nutrients, protein, and healthy fats.

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

Reviewed by Adelia Nunnally, UGA Dietetic Intern

References 

McNamara D. J. The Fifty-Year Rehabilitation of the Egg. 2015 Nutrients, 7(10), 8716–8722. 

Rong, Y., Chen, L., Zhu, T., Song, Y., Yu, M., Shan, Z., Sands, A., Hu, F. B., & Liu, L. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. 2013 BMJ (Clinical research ed.), 346, e8539. 

Sugano, M., & Matsuoka, R. Nutritional Viewpoints on Eggs and Cholesterol. 2021 Foods 10(3) 494 

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020. Internet: http://www.DietaryGuidelines.gov (accessed 13 January 2025).

By: Betsy Blanchard

What is the keto diet, and how does it work?

Diets seem to be all the rave nowadays, but the popular diets today, like the keto diet, are not what you think they may be! The ketogenic diet is a diet that has very little carbohydrates (fewer than 50g per day), a lot of fat, and a moderate amount of protein (Murphy et al. 2020). This combination of nutrients puts your body in a state of "ketosis," which ultimately forces your body to burn fat for fuel instead of carbs to fuel the brain (Murphy et al. 2020). 

Hidden dangers: Keto’s impact on your gut and health

Studies show that the keto diet can lead to gut changes that hurt digestion and immune health (Rew et al. 2022). This occurs from the reduction of Bifidobacterium, a type of bacteria that breaks down carbohydrates, which also decreases in numbers due to keto (Rewet al. 2022). These changes may hurt digestive health and increase the risk of conditions like obesity, diabetes, and possibly depression (Rew et al. 2022). Maintaining a strong and healthy gut protects your body against diseases and promotes function (Rew et al. 2022). 

Balancing scales: Is keto really the healthy choice?

Regarding healthy eating, it's important to know that big changes to your diet can have some downsides. For example, while a ketogenic diet might help with weight loss by cutting out carbs, it's not always the healthiest choice. Carbs from fruits, vegetables, and whole grains provide energy and support digestive health, so cutting out these foods means missing out on some key nutrients (Zhang et al. 2020). Plus, sticking with a restrictive diet can be hard to maintain. Most people end up regaining the weight they originally lost. It's best to focus on a balanced diet with various foods to ensure you get all the nutrients your body needs.

Keto’s potential perks: Who can benefit from it?

The ketogenic diet might not be the best choice for everyone, but it can offer some positive benefits in certain situations. It can benefit people with conditions like brain disorders and has been shown to help with cognitive symptoms like memory, fatigue, and alertness (Pavón et al. 2020). Keto works by using energy from fat to fuel the brain, which can protect and improve its function (Pavón et al. 2020). More research, however, is needed on the keto diet to understand its long-term effects on brain health (Pavón et al. 2020). So, while keto isn't a one-size-fits-all, it might be a helpful tool for those with specific health needs.

Bottom line

If you want to lose weight and stay healthy, focus on a balanced diet that includes all the food groups. The keto diet might work in the short term or for certain medical conditions, but it's not the best solution for most people in the long run. If you need help, reach out to a registered dietitian nutritionist for guidance.

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

Reviewed by Joan Song, UGA Dietetic Intern

References

Murphy NE, Carrigan CT, Margolis LM. High-fat ketogenic diets and physical performance: a systematic review. Advances in Nutrition. 2020. 12(1):223-233. 

Pavón S, Lázaro E, Martínez O, et al. Ketogenic diet and cognition in neurological diseases: a systematic review. Nutrition Reviews. 2020. 79(7):802–813. 

Rew, L, Harris, MD, Goldie J. The ketogenic diet: its impact on human gut microbiota and potential consequent health outcomes: a systematic literature review. Gastroenterology and Hepatology from Bed to Bench. 2022. 15(4):326–342.

Zhang XF, Wang XK, Tang YJ, et al. Association of whole grains intake and the risk of digestive tract cancer: a systematic review and meta-analysis. 2020. Nutr J 19(52):1-14.

By: Elizabeth Baran

Mushroom coffee?! If you’re anything like me, you’ve seen mushroom coffee ads all over your social media. You may be reading about it for the first time. Either way, let’s find out if it's worth the hype.

Mushroom coffee is made with medicinal mushrooms rather than the kind you’d throw in a stir-fry. Common varieties include chaga, lion’s mane, reishi, cordyceps, king trumpet, and turkey tail. The mushrooms are dried, processed, and blended into regular coffee grounds (Cleveland Clinic 2023). Mushroom coffee companies suggest that these medicinal mushrooms can improve mental and physical performance with enhanced focus, stress relief, better sleep, immune support, and reduced inflammation (Cleveland Clinic 2023). But does it really work? 

The research on medicinal mushrooms

Medicinal mushrooms have been used in Asian medicine for centuries for treating infections. (Łysakowska P et al. 2023). Their chemical makeup varies according to species, strain, farming conditions, and where in the world they’re from (Łysakowska P et al. 2023). Some promising findings have come from studies on medicinal mushrooms. (Łysakowska P et al. 2023). However, most studies have been on animals, so the same health benefits may not apply to humans. 

The lack of research on mushroom coffee

While there’s research on medicinal mushrooms, there’s no research on mushroom coffee. Mushroom coffee is usually made from multiple types of medicinal mushrooms. It is unknown whether any benefits come from one mushroom type or a mix of them working together (Wasser 2011). Also, we don’t know if the mushrooms retain the same health benefits after they have been rigorously processed and blended into a coffee drink. 

Mushroom coffee is marketed as a dietary supplement (Prasad 2015). The FDA does not test supplements before they are sold (FDA 2022). This means we cannot be sure if what is on the label is actually in the product. Even if the label is accurate, the serving size may not be enough to do any good. Because of potential inconsistencies in the manufacturing process, medicinal mushroom products, such as mushroom coffee, can differ significantly in composition and effectiveness (Wasser 2011). This adds to the uncertainty about the actual benefits of mushroom coffee. 

Bottom line

There are some benefits for certain varieties of medicinal mushrooms. However, not all have been adequately researched, nor have there been any studies on mushroom coffee. Since the FDA doesn’t check mushroom coffee for quality, you should be careful about believing the health claims companies make. Mushroom coffee is much pricier than regular coffee, and you might be better off incorporating whole mushrooms into your diet. However, if you’re determined to give it a try, it’s generally considered safe. 

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

Reviewed by Julia Bailey, UGA Dietetic Intern

References

Cleveland Clinic. Mushroom coffee: Is it healthier than your average cup of joe? 2023. Internet:https://health.clevelandclinic.org/mushroom-coffee-should-you-be-drinking-it (accessed 28 January 2025).

Food and Drug Administration. FDA 101: Dietary Supplements. 2022. Internet:https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements?utm_source=chatgpt.com (accessed 5 February 2025).

Łysakowska P, Sobota A, Wirkijowska A. Medicinal mushrooms: Their bioactive components, nutritional value and application in functional production—A review. 2023. Molecules 14;28(14):5393.

Prasad S, Rathore H, Sharma S, Yadav AS. Medicinal Mushrooms as a Source of Novel Functional Food. 2015. Int J Food Sci Nutr Diet. 04(5) 221-225.

Wasser S. Current findings, future trends, and unsolved problems in studies of medicinal mushrooms. 2011. Appl Microbiol Biotechnol Vol (89) 1323–1332.

By: Jade Johnson

The miracle of fenugreek 

Fenugreek is an herb originally from the Middle East that’s used as an ingredient and as a dietary supplement, supposedly to improve various conditions, from diabetes and menstrual cramps to increasing milk production (National Center for Complementary and Integrative Health 2020). From these supposed benefits, fenugreek has gained popularity in the nutrition and health fields (Faisal et al. 2024). However, it’s highly unlikely that one food or ingredient can cure such a variety of health conditions. So, what significance does fenugreek have on the conditions it is promoted to improve? Does fenugreek actually help with diabetes, menstrual cramps, and milk production? 

Can fenugreek treat diabetes? 

Managing diabetes involves managing blood sugar (glucose) levels, often through a combination of diet and prescription medication. Fenugreek is said to help lower blood sugar levels and benefit people with diabetes. A meta-analysis of ten research articles showed that, indeed, fenugreek supplementation significantly decreased blood sugar levels in individuals with diabetes or prediabetes. However, most of those studies were not of high quality, as seven indicated a risk of bias (Gong et al. 2016). More research is needed to conclude the efficacy of fenugreek in lowering blood sugar (National Center for Complementary and Integrative Health 2020).  

Is fenugreek the answer to menstrual cramps and milk production? 

Fenugreek is advertised to ease the pain during menstruation in females. A systematic review investigating dietary supplements to treat menstrual cramps, including fenugreek, found minimal evidence of the usefulness of fenugreek supplementation on menstrual pain (Pattanittum et al. 2016). It has also been reported that there is no significant evidence-based research on the effectiveness of fenugreek in increasing breast milk production in mothers (Academy of Nutrition and Dietetics 2008).  

Bottom line  

While fenugreek is promoted as a beneficial supplement for diabetes, menstrual cramps, and breast milk production, no firm conclusions from quality research support these claims. It is not a multi-use miracle supplement and should not be used in place of adequate nutrition treatments for specific conditions. In the future, high-quality research should be conducted to explore the potential beneficial effects of fenugreek.  

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

Reviewed by Mary Lazzaro, UGA Dietetic Intern 

References

Academy of Nutrition and Dietetics Evidence Analysis Library. Dietary Factors, Breast Milk and Infant Outcomes. 2008. Internet: https://www.andeal.org/topic.cfm?cat=4080&conclusion_statement_id=251045&highlight=fenugreek&home=1 (accessed 22 January 2025).  

Faisal Z, Irfan R, Akram N, Manzoor HMI, Aabdi MA, Anwar MJ, Khawar S, Saif A, Shah YA, Afzaal M, Desta DT. The multifaceted potential of fenugreek seeds: From health benefits to food and nanotechnology applications. 2024. Food Sci Nutr 12(4):2294-2310.  

Gong J, Fang K, Dong H, Wang D, Hu M, Lu F. Effect of fenugreek on hyperglycaemia and hyperlipidemia in diabetes and prediabetes: A meta-analysis. 2016. J Ethnopharmacol 194:260-268.  

National Center for Complementary and Integrative Health. Fenugreek. 2020. Internet: https://www.nccih.nih.gov/health/fenugreek (accessed 22 January 2025).  

Pattanittum P, Kunyanone N, Brown J, Sangkomkamhang US, Barnes J, Seyfoddin V, Marjoribanks J. Dietary supplements for dysmenorrhea. 2016. Cochrane Database Systematic Reviews Issue 3;CD002124. 

By: Mary Elizabeth Altman

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

What does organic mean?

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

How are organic foods labeled?

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

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

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

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

Are organic products more nutritious?

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

Bottom line

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

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

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

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

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

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

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

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

By: Tina Brauda

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

Dangers: taking medications with alcohol

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

Medications that interact with alcohol

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

Bottom Line

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

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

Reviewed by Eden Crain, UGA Dietetic Intern

References  

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

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

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

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

By: Anna Faye Dupree

What is fiber?

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

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

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

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

Bottom line

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

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

Reviewed by Julia Lance, UGA Dietetic Intern

References

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

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

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

By: Jackson Call

A questioned consensus

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

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

How does this apply to you?

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

Bottom line

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

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

Reviewed by Eden Crain, UGA dietetic intern.

References

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

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

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

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

By: Paloma Vega

Introduction

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

Why breakfast?

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

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

Bottom line

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

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

Reviewed By Sierra Woodruff, UGA Dietetic Intern

References

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

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

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

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

Why should we eat salmon regularly?

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

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

Opt for omega-3 fatty acids

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

Consider contaminants

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

FDA approval

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

Bottom line

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

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

Reviewed by Julia Lance, UGA Dietetic Intern

References

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

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

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

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

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

By: Callie Dellinger

What milk should I buy? 

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

Consider calcium content

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

Protein & vitamin D, yes, please!

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

Bottom line

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

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

Reviewed by Julia Lance, UGA Dietetic Intern

References

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

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

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

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

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

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

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

By: Skylar Smith

Where does the urge to juice stem from?

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

What does the science say?

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

What are other alternatives?

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

Bottom line

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

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

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

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

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

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

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

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

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

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

By: Emily Belinski

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

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

Problems with these kinds of “tools”

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

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

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

Bottom line

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

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

Reviewed by Megan Appelbaum, UGA Dietetic Intern

Resources

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

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

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

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

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

By: Stephanie Robbins

But first, coffee.

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

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

Let’s spill the beans

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

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

Bottom-line

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

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

Reviewed by Adelia “Addie” Nunnally, UGA Dietetic Intern

References

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

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

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

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

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

By: Samantha Pregel

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

What is gluten?

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

Who needs to avoid gluten and who does not?

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

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

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

Bottom line

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

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

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

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

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

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

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

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

By: Chloe Mullis

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

Is the nutrient content lost when produce is frozen?

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

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

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

Is frozen produce better than fresh?!

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

Bottom line

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

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

Reviewed By Claire Hawkins, UGA Dietetic Intern

References: 

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

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

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

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

By: Ellie Getchell

Is what you see on Instagram and TikTok confusing you?

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

What do studies show?

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

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

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

Bottom line

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

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

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

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

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

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

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

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

By: Amy Yepifantsev

Overview

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

Is there hope?

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

Negative side effects

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

The bottom line

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

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

Reviewed by Sierra Woodruff, UGA Dietetics Intern

References

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

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

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

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

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

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

What is Celiac Disease?

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

Why can’t just anyone eat gluten-free?

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

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

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

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

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

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

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

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

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

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

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

By: AnnaLisa Hutchinson

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

The Detox Hoax

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

Breaking Down the Nutrition of Wellness Juices

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

Wellness Juices and Weight Loss

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

The Real Squeeze

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

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

Reviewed By Quadarius Whitson, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Holly Cothern

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

Does Milk Cause Mucus?

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

Is Dairy Okay to Eat When You Have a Cold? 

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

The Bottom Line

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

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

Reviewed by Eden Crain, UGA Dietetic Intern

References

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

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

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

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

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

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

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

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

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

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

By: Abbi Haley

What is the "Carnivore Diet"?

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

Are there any benefits to this diet?

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

So, what is a better alternative?

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

Bottom line

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

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

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Hannah Jackson

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

What is WaterTok Anyway?

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

But it's Water, Right?

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

How Do I Know if I’m Dehydrated?

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

I HATE Water - What Now?

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

The Bottom Line

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

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

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

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

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

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

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

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

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

Are Red Meats Harmful When Consumed?

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

· Group 1: Carcinogenic to humans

· Group 2A: Probably carcinogenic to humans

· Group 2B: Possibly carcinogenic to humans

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

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

Choosing Lean Red Meats

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

What are the Health Benefits of Consuming Red Meats?

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

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

Bottom Line

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

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

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Lilli Garner

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

Comparison and its Issues

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

A Different View

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

Bottom Line

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

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

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

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

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

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

By: Leah Capomaccio

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

Myth: Frozen Produce is “less nutritious”

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

Find Fruits and Vegetables that Fit You!

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

Bottom Line

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

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

Reviewed by Julia Lance, UGA Dietetic Intern

References

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

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

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

By: Ella Bennett

The Facts

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

The Myths

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

The Bottom Line

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

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

Reviewed by Megan Applebaum, UGA Dietetic Intern

References

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

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

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

By: Rachel Gibbs

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

The Research

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

Effectiveness

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

What to Watch Out For

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

Bottom line

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

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

Reviewed by Skylar Mercer, UGA Dietetic Intern

References:

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

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

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

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

By: Aria Volpe

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

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

How Does it Affect Mood?

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

The Bottom Line

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

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

Reviewed by Tianli Wang, UGA Dietetic Intern

References

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

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

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

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

By: Noah Mewborn

What are artificial sweeteners?

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

Can artificial sweeteners be dangerous?

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

Are artificial sweeteners a healthy alternative for me?

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

Bottom Line

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

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

Reviewed by Claire Hawkins, UGA Dietetic Intern

References

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

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

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

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

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

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

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

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

By: Lindsey Reynolds

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

What is matcha?

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

Will it give you superpowers?

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

Are all matcha teas the same?

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

Bottom Line

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

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

Reviewed by Adelia Nunnally, UGA Dietetic Intern

References

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

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

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

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

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

By: Gracie O'Neal

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

What impacts athlete bone health?

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

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

Why is it important to prioritize bone health?

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

Bottom line

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

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

Reviewed by: Adelia Nunnally, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Tessa Weidner

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

What is Apple Cider Vinegar?

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

Presumed Benefits 

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

Is it Safe?

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

Bottom Line

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

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

Header photo by Towfiqu barbhuiya on Unsplash

Reviewed by Tianli Wang, UGA Dietetic Intern

References

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

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

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

By: Jessica Harris

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

Cow's Milk

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

Soy Milk

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

Almond milk

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

Oat milk

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

Bottom Line

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

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

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

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

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

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

By: Anna Nguyen

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

What is a fad diet anyway?

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

What is the issue with fad diets?

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

So, what diet actually works?

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

Bottom line

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

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

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

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

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

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

By: Danielle Wadley

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

Efficacy - Stress, Anxiety, & Sleep

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

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

Safety

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

Bottom Line

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

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

Reviewed by Tianli Wang, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Grant Thomson

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

What is casein protein?

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

A game changer?

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

Bottom line

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

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

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

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

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

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

By: Caitlin Peeler

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

So, what is a ‘prebiotic’?

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

So, is a ‘Prebiotic Soda’ Healthy?

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

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

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

Bottom Line

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

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

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Lillian Grant

Let's talk juice!

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

Why magnesium?

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

So... does this "mocktail" work?

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

Bottom line

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

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

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

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

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

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

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

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

By: Olivia McMickle

Time to Face the Truth

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

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

Tips and Tricks

Below are some tips to help you when purchasing supplements:

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

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

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

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

Bottom Line

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

Reviewed by Claire Hawkins, UGA Dietetic Intern      

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

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

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

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

By: Stephanie LaCava

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

The Development of Eating Disorders

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

Psychological Impacts and Treatments

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

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

Bottom Line

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

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

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

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

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

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

By: Lili Rokosz

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

Exercise in a Fasted State

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

Exercise in a Fed State

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

What Does This All Mean?

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

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

Reviewed by Adelia Nunnally, UGA Dietetic Intern

Resources

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

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

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

By: Libby Wunderlich 

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

Can we link carbohydrates to disease?

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

How much carbohydrate should I eat?

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

Bottom line

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

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

Reviewed by Sierra Woodruff, UGA Dietetic Intern

References

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

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

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

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

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

By: Yahaira Cuevas-Nunez

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

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

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

How Much Is Enough?             

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

Bottom Line

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

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

Reviewed by Eden Crain, UGA Dietetic Intern

References

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

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

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

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

By: Julia Bailey

What are detox diets?

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

In what ways do detox diets seem successful?

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

Bottom Line: What does the science say? 

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

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

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

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

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

By: Madeleine Zeiler, MPH

The role of excess body fat on chronic disease

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

Measures of health

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

Weight on health

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

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

Bottom line

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

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

Reviewed by Sierra Woodruff, UGA Dietetic Intern

References

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

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

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

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

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

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

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

By: Catherine Sigman

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

The Food and Drug Administration defines sugar claims as follows:

“Sugar free” or “zero sugar”

• Contain less than 0.5 grams of sugar per serving

“No added sugar” or “without added sugar” 

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

“Reduced sugar” or “less sugar” 

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

What actually counts as a sugar?

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

Where things Get Complicated:

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

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

Bottom Line

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

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

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

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

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

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

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

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

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

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

By: Maggie Hartman

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

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

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

What makes low-fat products different?

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

Bottom line

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

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

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Tristan Forbes

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

What are the risks?

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

How do I consume them safely?

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

Bottom Line

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

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

Reviewed by Joan Song, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Marco Giraldo

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

What is a vegan diet?

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

What are the health effects of vegan diets?

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

Are there any disadvantages to a vegan diet?

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

Bottom line

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

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

Reviewed by Joan Song, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Eli Whitaker

The History of Fasting

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

What is Intermittent Fasting?

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

Calorie Restriction Versus Intermittent Fasting

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

Bottom Line

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

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

Reviewed by Tianli Wang, UGA Dietetic Intern

References

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

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

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

By: Lindsey Sewell

Health Risks

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

Other Factors

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

The Good

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

Bottom Line

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

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

Reviewed by Joan Song, UGA Dietetic Intern

References

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

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

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

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

By: Katie Tomlinson

What is Apple Cider Vinegar?

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

Does Apple Cider vinegar actually burn fat?

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

Alternatives to promote healthy and sustainable fat loss!

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

Bottom Line

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

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

Reviewed by Joan Song, UGA Dietetic Intern

References

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

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

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

By: Sara McCarthy

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

Fruit Facts

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

Sweet Life

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

Bottom line

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

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

Reviewed by Claire Hawkins, Dietetic Intern

References

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

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

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

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