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chia seeds

Why You Can Ease Up On Superfoods

by Janet on April 19, 2010

mona-vie-product-picsThe race is on to be the next superfood.

I’ve frequently written about these boastful foods and beverages — whether it’s chia seeds, coconut water, kombucha, tropical berries like acai and gogi, or superjuices, such as MonaVie and Vemma.

As I’ve said before, these products may actually be good for you.  Many do contain an abundance of nutrients or they’re high in antioxidants. But I’m just not sure they deserve such glowing praise — or in many cases, the steep price tag.

Bottom line, I’m opposed to the magical thinking.

And I’m worried an over-reliance on superfoods could cause you to take your eye off the bigger picture and distract you from eating a wide array of nutrient-rich foods.  I’m also concerned about the “health halo” effect that I recently wrote about.  Maybe a giant muffin contains a sprinkling of flaxseed, but that doesn’t erase the amount of calories and fat inside this breakfast cake. [click to continue…]

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The Best of Nutrition Unplugged in 2009

by Janet on December 27, 2009

It’s been a year of fad-fighting.  The most popular articles on Nutrition Unplugged were related to diet myths and questionable new products.  Exposing misinformation was a major mission of my blog when I first started in February 2009.  I’ve received a lot of positive response — but I’ve also been challenged.  That’s not so surprising.  I’m OK with that.  It’s easy to defend your words when science is on your side.

As 2009 comes to a close, I thought I’d share the most popular myth-busting posts of the year, including the top post (in terms of readers and comments) on Donald Trump’s new dietary supplement business. 

The year-long recap is a good way for new readers to know what to expect when visiting Nutrition Unplugged — although I’m interested in much more than diet myths!  You’ll also find the latest food and dining trends, new nutrition research, products I endorse and sometimes recipes (especially Lebanese dishes).  For all of you regular visitors, thanks for your support this year and I hope you’ll keep coming back in 2010. 

Donald Trump:  You’re Fired as a Nutritionist

THE APPRENTICEThe Donald now wants to sell you dietary supplements and weight loss products.  Read about his multilevel marketing (MLM) company called The Trump Network.  It may make business sense for Trump to cash in on his name and people’s desire to take care of their health — but it doesn’t make any nutritional sense.  Check out the comments, where the debate really comes to life!

 Sensa Diet Smells Fishy to Me

sensa-shakerI’m not convinced a $59/month supply of sprinkles is the best approach to promote satiety.  I think it’s better to fill up on fresh fruits and vegetables instead of sprinkling these artificial ingredients on everything you eat with the hopes of losing weight.

 

The G-Free Diet Doesn’t Make the Grade

gdietElisabeth Hasselbeck’s gluten-free book was found to be full of inaccuracies and misleading information. The View star was even charged with plagiarism.  What disturbed me the most was that she presented herself as an expert.  Elisabeth has celiac herself, and she did help raise awareness of the disease –which is good so more people will be properly diagnosed.  But she made going gluten-free seem like a fad and a cure-all for so many problems.

 Sly Allure of the Super Juices

monavie_family_productsYou couldn’t escape hearing about these heavily marketed elixirs that are extracted from acai, goji, mangosteen and other exotic fruits.  I wrote about the trend several times throughout the year, including the Dirty Dealings of a Brazilian Berry.  I wish people would think all fruit was super.  

 

 The ‘Biggest Loser’ Trainer is Selling Some Losers

JillianMichaelsI wasn’t the only one upset over Jillian Michael’s decision to peddle diet pills.  So many readers were equally enraged over these extremely questionable — and potentially dangerous — dietary supplements.  What happened to her “no short-cuts” philosophy?

 

 

 FullBar Diet Has It Half Right

fullbarcaramel_250x250Satiety was big in 2009. Several weight loss products promised the ability to curb your appetite so you’ll eat less.  I support appetite control, but these candy bars aren’t the way to do it.

 

 

 Nutrition Myths at the Makeup Counter

perricone4Beauty foods were big news in 2009, but surprising the makeup counter is also peddling nutrition-related promises.  Read about my experiences at the makeup counter — the last place I thought I’d be getting nutrition advice.

 

 Ch-Ch-Chi Chia:  Gag Gift or Miracle Food? 

obama_chiaThe same seeds that gave us the Chia Pet are now the hottest superfood.  I think they’re fine to incorporate into your diet, but the claims are a bit overblown.  It’s hard to eat a large enough quantity of chia seeds to get significant levels of nutrients or omega-3s that are promised in the ads and online promotions.

 

 The ‘Half-Baked’ Cookie Diets

dr-siegal-cookieWhere did all the cookie diets come from?  I’m sorry, but I don’t think it’s a smart approach to eat cookies for two meals a day — even if it’s the latest Hollywood diet.

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The Top Overrated Food Trends of 2009

by Janet on December 24, 2009

As the year comes to close, I was thinking about the foods that made a lot of headlines but didn’t really live up to the hype.  The most overrated food trends of the year was the topic of my latest article in the Chicago Tribune. Click on the link to view the article online (which includes a slideshow of the five trends), or the article is reprinted below.  What would make your list?

5 most overrated health-food trends

Looking back on the year, some foods seemed to take the country by storm. You couldn’t miss the ads — your neighbor talked them up and you followed all the chatter online. Maybe you even bought a book devoted to these “miracle” foods. Yet, despite the flashy marketing claims and convincing Internet buzz, many of these products deliver far less than they promise. Either the science behind them is weak, nutritionists warn, or their steep price tag is simply not worth what you get in return.

We asked nutrition experts to tell us what foods they thought did not live up to the hype. Here are their votes for overrated food trends.

–Janet Helm, special to the Tribune

1. Super juicesvemmabottle

The claim: These elixirs, extracted from acai, goji berry, mangosteen and other exotic fruits, tout extraordinary antioxidant levels and claim to burn fat, cleanse toxins and fight the flu. Often fortified with extra nutrients and sold online or through distributors, the juices can be quite costly.

Why they’re overrated: You’re paying more for the marketing than the value of what’s inside the bottle, said dietitian Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. “It’s a pricey way to get your antioxidants,” she said. “You’d be better off with a glass of orange juice and simply add more color on your plate.” Even the antioxidant levels in many of these superjuices have been questioned. Some studies have revealed that the amounts are comparable to apple juice.

Bottom line: Buy a less expensive juice at the grocery store and eat whole fruit more often. Limit juice to one glass (8 ounces or less) a day.

2. Tropical oils

The claim: Coconut, palm and palm kernel oils are frequently used to replace trans fats in processed foods, and they’re now being positioned as the new “healthy” oils. Coconut oil is especially coming on strong, with books such as “The Coconut Oil Miracle” and Web sites claiming that the oil can decrease your heart disease risk, prevent cancer, boost your immune system and help you lose weight.

Why they’re overrated: While it’s true that some of the fatty acids in coconut oil are different from those found in animal products, there is no evidence to suggest coconut oil is better for you than other saturated fats, said Alice H. Lichtenstein, a nutrition researcher at Tufts University in Boston. Numerous studies have shown that coconut oil can raise LDL or bad cholesterol, she said. For years, it’s what researchers fed to animals to induce atherosclerosis. Despite the aggressive attempts to improve its tarnished image, coconut oil is still mostly saturated fat, and research does not support the battery of claims.

Bottom line: Do not run out and buy coconut oil, especially if you plan to use it in place of more beneficial oils that have been thoroughly studied, such as olive, canola and other vegetable oils.

3. Enhanced watersskinnywater

The claim: Supermarket shelves are filled with bottles of brightly colored waters that are spiked with vitamins, herbs, antioxidants and other ingredients with names like “defend,” “rescue” and “focus.” Some claim to stave off colds, boost alertness or relax you, while others attempt to lure you with promises of weight loss.

Why they’re overrated: Many of these waters are sneaky sources of extra calories and sugar, said dietitian Keri Glassman, who owns a nutrition consulting firm in New York City. Some waters contain 125 calories per bottle — which is equivalent to the calories in two pieces of fruit without the nutritional attributes of the fruit. The advertised benefits are often overblown, according to the Center for Science in the Public Interest, an advocacy group that sued Coca-Cola this year over the “deceptive and unsubstantiated claims” of its line of VitaminWater beverages.

Bottom line: Get your nutrients from foods or take a multivitamin and drink plain water. If you want flavor, add a slice of lemon to tap water or look for calorie-free flavor-infused waters.

4. Miracle seeds

The claim: Flax seeds are showing up in all sorts of foods — including bread, cereal, pasta, yogurt, salad dressing and soup. The latest seed on the scene is chia, which comes from the same plant that gives us Chia Pets. Both seeds are promoted as a top source of omega-3, the good fats linked to heart and brain health.

Why they’re overrated: While flax-fortified products may offer some benefits, flax seeds  are not a reliable source of omega-3 because the potency is much weaker compared with what you’ll find in fish, said Evelyn Tribole, a California-based dietitian and author of “The Ultimate Omega-3 Diet.” Only a small percentage of the omega-3 in plant sources gets converted into the most beneficial form once you eat it, she said. Chia seeds claim to be a new superfood, yet the amount of seeds you would likely eat is quite small — not sufficient to deliver meaningful amounts of nutrients or omega-3s.

Bottom line: Enjoy flax and chia seeds if you like the taste, but don’t let them distract you from eating more omega 3-rich fish or incorporating a variety of seeds, nuts, whole grains, fruits and vegetables into your diet.

5. Natural sugarsagave nectar

The claim: Scores of new foods and beverages boast about the lack of refined sugar, yet they contain “natural sweeteners” such as agave nectar or evaporated cane juice. The new darling of natural foods, agave nectar is sold as a syrup for home use and claims to be diabetic-friendly with anti-inflammatory and immune-boosting properties.

Why they’re overrated: There is no real difference. The body treats all of these sugars the same, said Liz Applegate, who teaches nutrition at the University of California at Davis. Even the wholesome sounding “fruit juice concentrate,” she said, is basically equivalent to table sugar. Agave nectar may come from the same cactus-like plant that gives us tequilia, but the refined sugar is similar to the oft-maligned high fructose corn syrup. The terminology of “evaporated cane juice” came under fire this year because the name falsely suggests the sweetener is juice. It’s dried sugar cane, just like table sugar.

Bottom line: Sugar is sugar. All forms are virtually the same and should be consumed in moderation

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New Frontiers in Functional Foods

by Janet on May 22, 2009

In a few weeks, the Institute of Food Technologists  Annual Meeting and Food Expo will showcase “The Best of Food Thinking 2009.”  This is where the major food and ingredient companies from around the globe will showcase the latest, greatest products — hoping to be the next big thing.  This month’s Food Technology journal has a preview of what will be unveiled at the meeting.   Here are a few highlights:sensara4

  • Beauty From Within.  Several companies will be touting ingredients for “beauty foods,” which appear to be coming on strong lately.  There’s even a session on the science of beauty foods, including the role of vitamins, essential amino acids and other nutraceuticals on skin health.
  • Fiber.  Looks like fiber will be a big deal on the exhibit floor — promoted for heart health, immunity and digestive health. It’s all about barley and oat beta-glucans, ancient grains, prebiotics, maltodextrin and gluco polysaccharides.
  • Joint Health. New “natural” remedies are on the way for arthritis and inflammatory diseases — ingredients that claim to stimulate cartilage tissue and ease joint pain.marigold3
  • Eye Health.  Could marigolds be the new super flower?  One company is touting a natural extract of marigold flowers that contain lutein and zeaxanthin — two carotenoids linked to eye health.  These are the same nutrients found in eggs (and there’s even an enriched egg that was co-developed by ophthalmologists).
  • Weight Management. With obesity a global health problem, numerous products are showcasing the ways they can be part of the solution.  Ingredients include CLA, which the company says can be used to make “marketable claims” about reducing body fat and increasing lean muscle.  Other ingredients are focused on satiety or appetite control, including Hi-Maize resistant starch and Slendesta potato extract.

chia-barOther major players appear to be probiotics and healthier fats, including companies touting various sources of DHA and EPA omega 3 fatty acids.  There’s even a high DHA omega-3 fortified brownie “positioned for the children’s nutrition market.”   Protein looks like it will be a hot nutrient on the exhibit floor, with whey-derived ingredients promoted for muscle strength and healthy skin.  The Chia Company will be there boasting about the wonders of this super seed — which is beginning to show up in a range of products.  But, you know how I feel about that…if you read my earlier post about chia seeds.

The article in Food Technology talks about a range of “forward thinking” new products that will be on display — probiotic ice cream, nutricosmetic licorice, heart-healthy chocolate chip muffins and satiety smoothies.  A conference like this is where it all starts.  So stay tuned — like it or not, these new fortified foods will be coming soon to a store near you.

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Ch-Ch-Ch-Chia! Gag Gift or Miracle Food?

by Janet on April 27, 2009

When you hear the word chia you may think of those laughable terra-cotta figurines that sprout green “hair” when watered.  The original Chia Pet was introduced in 1982 by Joseph Enterprises  – the same company that markets the infomercial classic “clap on, clap off”  Clapper.  The latest Chia is a controversial head of obama_chiaPresident Obama, which was pulled from Walgreen’s after the company found the item “objectionable.” 

Now chia seeds have been appointed the latest super food —  something I find a bit objectionable.

Sure, chia seeds are OK.  There’s nothing wrong with them, but they are not deserving of the “miracle” status and the excessive hype that’s been hard to escape on the Internet lately.

Chia seeds come from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in Mexico.  These nutty seeds were highly prized by the Aztecs in pre-Columbian times and are still widely used in Mexico and South America — often ground to create a meal called pinole for porridge or cakes, or soaked in water or juice to make a drink known as chia fresca.

One of chia’s biggest claims to fame is the omega-3 content, which is indeed higher than what you’ll find in flaxseed.  But it’s important to remember that both chia and flax contain omega-3 ALA (alpha-linolenic acid), which your body needs to convert to the more powerful DHA and EPA forms of omega-3 that are found in fish oils and algae extract. The amount that’s actually converted is quite low, and it’s not clear if ALA protects the heart and the brain like the omega-3 in fish.

Chia seeds are relatively high in a type of soluble fiber that’s quite viscous.  In fact, mix the seeds with water and it will form a gel.  That means the seeds are slowly digested, which may be beneficial to help manage blood sugar and control appetite.  But this doesn’t translate into a “miracle food for diabetics” or a “dieter’s dream.”

buy-chia-seeds3Go ahead and enjoy chia seeds if you like them, but don’t let them distract you from eating more fish — or focusing on eating a variety of  fruits, vegetables and whole grains.  It’s the overall combination of foods that really counts.  Chia seeds, like flaxseeds and other seeds (as well as nuts), can be a beneficial part of a healthy diet, but they’re not going to transform it.   The amounts people typically eat are quite small — not sufficient quantities to deliver the levels of nutrients touted in the online ads.

If you want to try chia seeds, some people like to sprinkle these black or white seeds on cereal, yogurt or salads and bake into breads, meat loaves or casseroles.  Many recipes with chia, including those found in the Miracle of Chia, involve soaking the chia seeds in water to form a gel.  But Wayne Coates, a retired professor at the University of Arizona and co-author of Chia: Rediscovering a Forgotten Crop of the Aztecs, says that’s not necessary.  He said it’s a myth that you need to soak the seeds to bring out the soluble fiber.  You also don’t need to grind chia seeds like flaxseeds.  Chia seeds do not have the same hard seed coat so you can skip this step.

Whatever you do, just don’t eat the sprouting “hair” from a Chia Pet.  These sprouted seeds have not been approved for consumption — only amusement.  My vote for the best ancient Aztec food is quinoa.

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