By now I’m sure you have heard that baby carrots are rinsed in chlorinated water before they are packaged and sent off to grocery stores where you then buy them and eat them and THEY WILL POISON YOU!!!
For the love of god, if you ever read anything on the internet that claims that some random food that you eat all the time will either kill you or cure you, it’s probably a lie. Not always, but most of the time it’s just a load of malarkey.
Baby carrots are, in fact, rinsed in chlorinated water. If that bothers you then you can soak them in tap water for a few minutes and rinse them off. But that probably wont help because there is chlorine in your tap water. Time to start freaking out? Please, no. Trace amount of chlorine in your water will not hurt you.
The most annoying part of the chlorinated carrots controversy (see what I did there? it’s called alliteration. boom.) is the assertion that the white coating that forms on carrots is chlorine. No, actually, its just dried carrot. I was lucky enough to grow up in a house with a father who loved to grow fruits and veggies so I know what home-grown carrots look like. When they get dry, they get white. Stick them in a bowl of water and the white goes away.
Still not convinced that your baby carrots aren’t killing you? Do yourself a favor and look around at all the other things you are eating. Chances are that your alternative to carrots isn’t much healthier. So relax and enjoy- its still a healthy snack.
Why do you eat organic foods? Or, do you eat organic foods at all? A few months ago an article was published that tried to compare the nutritional value of organic foods versus conventionally grown foods (a similar article was published in 2011). Let me spare you the suspense, they didn’t find much of a difference in the vitamin and nutrient content of produce; nor did they find a difference in the protein or fat content of organic and conventional milk. But is this why we eat organic foods? I thought we were supposed to eat organic foods in order to avoid eating pesticides and because it might be nicer to the earth, not because they had more vitamins.
Organic food is big business, and is growing. Between 1997 and 2010, U.S. sales of organic foods increased from $3.6 to $26.7 billion. A food is organic when it is grown without synthetic pesticides or fertilizers or routine antibiotics or growth hormones. Organic livestock are fed organic feed and have access to the outdoors, direct sunlight, fresh air and freedom of movement. Organic foods are also usually processed without irradiation or chemical food additives and not grown from genetically modified organisms (GMOs).
So we don’t find a nutritional difference between organic and conventional foods. What about pesticides? The study reported that pesticides were found in 7% of organic produce and 38% of conventional produce. Great! So here is at least one reason to eat organic foods: fewer pesticides.
One would assume that, with fewer pesticides, we would have more bacteria and pests. Aside from E coli, which carries a higher risk in organic foods, the research found no difference in bacterial contamination of organic versus conventional foods. (Here is another sourcethat confirms that the pesticides aren’t even killing what they are supposed to be killing.)
Actually, pesticide use appears to increase the risk of antibiotic-resistant bacteria by 33-35%. Although this might not matter much because the over-use of antibiotics in humans is the major cause of antibiotic resistant infections in humans.
It’s important to know that this research, which was a review of many other articles, had some flaws. The samples of certain foods could not be standardized. For example, sampling milk that was pasteurized versus raw or collected in winter versus summer can have a significant impact on the results – and this was not standardized. Or, for example, some studies tested whole apples while others removed the peel. What we need is a long-term study of health outcomes of populations consuming mostly organic versus conventionally produced food, which would be very expensive.
Looks to me like eating organic foods might still be more beneficial than conventionally produced foods. But if you can’t afford, or don’t have access to organic foods then don’t worry too much. It’s still much healthier to eat conventionally produced food that you prepare yourself than it is to eat processed foods. Here is a downloadable list of the top foods that you should try to buy organic and top foods with the lowest pesticide count (not as important to buy the organic versions).
Dr. Lustig’s Crusade – is he fighting a losing battle?
Apropos Nina’s recent review of sugar and sugarsubstitutes – a leader in the fight against table sugar and high-fructose corn syrup additives recently publised his first book. “Fat Chance” may seem like pop-science but trust me folks, the data is also published and widely available. Fructose is not metabolized like glucose. It takes a toll on the liver and increases the lipids in our bloodstream further predisposing to heart disease. Dr. Lustig, is a Professor of Pediatrics in the Division of Endocrinology at UCSF and the Director of the Weight Assessment for Teen and Child Health (WATCH) Program. If you’d like to learn more about his work, I highly recommend you watch his lecture which is available on YouTube. There are two versions: scientific (which I suggest for all) and less-scientific. This is not some boring video about nutrition. This thing has 3 million views! But if you really want the “skinny” (drum-beat) – just watch this short 60 minutes video from last year – although you will have to tolerate the Emmy®-award winning douche, Sanjay Gupta.
Did you hear that breast milk can’t cause cavities? False! Sort of. The truth about the cariogenicity of breast milk (ability of breast milk to cause cavities), is both extremely important and not easy to answer.
Research has shown that human breast milk is more cariogenic than cow milk, but not more than infant formula. So, technically, it can cause cavities. But these studies were done in a petri dish, not in a mouth that has things like saliva. Saliva, if you didn’t know, is full of lovely things like minerals that help fight cavities.
So why don’t they just study the effects of human milk in a babies actual mouth? Well, because it is nearly impossible to account for all the variables. You would need to account for anything else the baby might be eating or drinking, how often they are consuming, how often their teeth are being cleaned, fluoride exposure, what the quality of their teeth and saliva is (this is genetic), and what bacteria they might have in their mouths (more than one type can cause cavities, and some are worse than others). See where I’m going with this?
What we can look at are general trends. We can gather information from large populations and see if children who were breast-fed had more cavities. A study in 2007 showed that a child is not more likely to get cavities if they breast-fed. This doesn’t mean that breast milk wont cause cavities, it just means that breast-feeding isn’t linked with a higher level of cavities.
We do know that as soon as teeth first erupt in a baby’s mouth they can get cavities. This usually happens when they fall asleep with milk or juice in their mouth, which is why we call them ‘baby bottle cavities.” Sugar significantly increases the potential of natural milk to cause cavities . In other words, your baby doesn’t need chocolate milk, or strawberry milk, or soda, or sports drinks, or any drink that has added sugar. In fact, your kids don’t even need juice, which is just tasty sugar-water – the whole fruit is much healthier.
Because human breast milk is so beneficial to the baby and the mother, it is important to continue to breast-feed until the baby is 6-12 months, even if they already have teeth coming in. Until we have better information, which we might never have, we should err on the side of caution. It is best if infants don’t fall asleep while breastfeeding once their first teeth erupt. If they fall asleep during breast-feeding then try to wipe their teeth with a wet cloth. If your child must sleep with a bottle, then make sure it is only filled with plain water.
It is important to know that it’s not just what your baby is eating, but also how often they are eating and their hygiene habits. I will address these issues in future posts but, briefly:
start cleaning your babies teeth as soon as they erupt,
don’t let your child snack all day long and only give them healthy options, and
try to avoid passing on your bacteria to your children (don’t put their pacifier or spoon in your mouth and don’t feed them with you hand).
Synthetic sweeteners are all much sweeter than table sugar – sometimes 600 times sweeter, which means you shouldn’t need to use much. They are all either indigestible, and therefor have zero calories, or have less than 5 calories per serving, allowing them to be labeled by the USDA as calorie-free. Some people use these no-calorie sweeteners to satisfy cravings while trying to loose or maintain weight; others believe that all you are doing is causing your brain to crave more sweets, which could lead to weight-gain. There actually isn’t evidencesupporting either. I guess, for now, do what works for you – use at your own risk.
It seems that the prevalent concern with synthetic sugar substitutes is that they might cause cancer. Each type of sugar has its own history with carcinogenic controversy, but all of the ones listed here have since been shown to be safe. But people are still convinced that these sweeteners are going to kill them. Fine, don’t use it. Its not like eating it is going to make you healthier.
Splenda, a blend of sucralose, dextrose, and malodextrin, is 600 times sweeter than white sugar and very fine, which allows it to dissolve more easily. It has been found to be safe, and non-carcinogenic.
Sweet&Low is made from sodium cyclamate and/or saccharin, depending on which country you are buying it in. Saccharin is a by-product of coal tar. Gross, right? But, then again, Vaseline is a by-product of petroleum (hence the non-brand name, petroleum jelly). And it still wont cause cancer.
Equal is made of aspartame (it can also be packaged as NutraSweet). This might be the mostcontroversial of all synthetic sweeteners because it is found in most diet sodas and because research continues to support both its safety and its potential to cause cancer. A research article that claims to shows a link between diet soda and increased risk of leukemia, non-Hodgkin’s lymphoma, and a few other rare blood-related cancers, was set to print only a few weeks ago in the American Journal of Clinical Nutrition. Hours before printing, reviewers decided that the evidence was too weak to be conclusive. It is important for more research to be done, but there might never be a clear answer. For now its probably best to limit your consumption.
diet Coke and a smile
Because this topic is so controversial, the amount of information we could include was limited. If you have any additional information that you would like us to include, please let us know. We will do our best to update this topic as more research is done on the safety of synthetic sugars.
White sugar substitutes, for the most part, are as lacking in nutrients as plain white sugar. Stevia, xylitol, dates and raw honey might have some promising effects, but it doesn’t mean you should start eating it all the time. Even sugar substitutes should be used in moderation.
Xylitol is a natural sugar that was first used as a substitute for diabetics because it doesn’t affect insulin levels. It has 40% fewer calories than sugar and has no aftertaste. It may potentially treat osteoporosis and oral Candida (yeast) infection, but more research is needed. Chewing xylitol gum may help prevent ear infections. Studies have shown that substituting xylitol for sugar can decrease dental decay from 30-60%, and when it is chewed as gum it can help reduce dental plaque. This is because xylitol is a five-carbon sugar and bacteria prefer to feed on six-carbon sugars. Also, xylitol makes your saliva alkaline (less acidic), which helps to remineralize your teeth.
Stevia, a natural plant extract, has been used for decades in other countries but was banned in the US for many years due to political controversy (a study found it to be mutagenic in rat livers but the methodology of this study was highly criticized and subsequent studies have shown an absence of harmful effects). It is, potentially, 300 times sweeter than sugar, but can have a bitter aftertaste caused by its non-glucose component.
mug shot of honey
Honey and agave, sadly, are not much healthier for you than any other refined sugar. They have slightly more calories than white sugar but are sweeter so, effectively, will fatten you up at the same rate. Honey might contain some health benefits, but only if you are eating the raw kind, and even this is up for debate. Honey is, actually, such a huge topic that I plan on discussing it later in its own post.
Agave is sometimes recommended to diabetics because it has a lower glycemic index than honey (it releases sugar into the blood more slowly); but it is made almost entirely of fructose, which increases the risk of diabetes. It is also a vegan alternative for honey.
God, I love maple syrup. Maybe its because it reminds me of pancakes and waffles. Maybe its because it reminds me of my kindergarden days back in Canada when we would visit maple-syrup trees and watch burly lumberjacks tapping the trees. Whatever. Nostalgia aside, the maple syrup you buy in stores is just the most delicious version of sugar. Its not healthy. Even if you mix it with lemon juice and cayenne pepper and call it a ‘cleanse’ (eww, people, what is wrong with you?!?!). Natural maple-syrup does contain some antioxidants, manganese and zinc- all good things- but you still want to use it in moderation.
As we already learned brown rice has significant levels of arsenic and it is important to limit consumption but not necessary to completely avoid it. Brown rice syrup has a good amount of manganese and some vitamins, like niacin and B6, but it isn’t an efficient source of nutrients.
Date sugaris made from dried dates, chopped into small pieces, then ground. Dates can also be eaten whole, or be used by soaking whole dates in warm water until they get soft and then blending them into a shake (amazing, trust me). Dates are high in fiber, vitamins, minerals and antioxidants. While they still contain a lot of natural sugars, which adds calories and carbohydrates, they are my sugar of choice.
In English: Stevia, xylitol, and date sugar probably top the list of best natural sugar alternatives. But you should still use them in moderation. My favorite is xylitol, but that shouldn’t surprise you, since I’m a dentist.
Whatever form it comes in, sugar is nutritionally useless… but, man do we love it. Its just calories and it helps make food taste good so we eat more of it. Prior to the last couple of centuries, this was a good thing. Food was scarce and we humans needed to eat as much as possible to hold us till the next meal. Now? I mean, you just don’t need it. But a little won’t kill you (unless you have diabetes and then, sorry, it might). So, every once in a while, treat-yo-self, then put the cupcake down and slowly back away from the table.
Sugar is extracted from either sugar cane or sugar beet as a thin syrup; the liquid is evaporated and then the molasses is removed. What is left are crystals of raw sugar. This can be bleached by sulphur dioxide or treated with carbonation to make it white sugar.
Brown sugar is just white sugar with 3.5-10% molasses added back. Just because something is a brown version of an unhealthy food doesn’t make it better for you. It has almost the same calories as white sugar, isn’t any sweeter, and is insignificantly more nutritionally beneficial. It does, however, add a slight caramel flavor and darker color, which is why it is often used for baking.
Molasses contains a small amount of B12 a decent variety of minerals such as (in decreasing order) manganese, magnesium, potassium, iron, copper, selenium, and calcium. But don’t fool yourself into thinking its health; there are more efficient forms of these minerals that don’t come with the same calorie load.
In the next few posts we will learn about different sugar substitutes, both natural and synthetic. Because this subject is so huge, consider this week your primer. We will continue to explore this subject in greater detail in the future.
After posting about arsenic in rice, my friend Ari asked about the risk of acrylamide in potatoes and coffee. To be honest, I had never heard of it (shocking, I know). But I decided to put it at the top of my list because Hanukah is coming up and I fully intend on eating as many potato latkes as possible.
The controversy all started in 2002 when a group of Swedes accidentally found acrylamide in potatoes. In response, the Food and Agriculture Organization of the UN (FAO) and World Health Organization (WHO) released a report. Specifically, scientists were concerned that potato chips, french fries, breakfast cereal, crackers/toast, and coffee were adding too much acrylamide to our diet and putting us at risk of developing cancer. They were concerned because, in laboratory studies, acrylamide caused cancer in animals, but at levels much higher than those seen in foods. Continue reading →
Full disclosure: I hate coconut water. I hate any beverage that is mildly sour. My husband and mother love to mix a few drops of juice into a bottle of water to, ‘add a little flavor’ and I find it vile. I still remember the day in the fifth grade when I reached into my lunch bag and found that my mom had snuck a few drops of orange juice into my bottle of water. It, literally, ruined my day. When she picked my up that afternoon I yelled, I cried, “how could you do this to me!?!” My poor mother, she received the majority (let’s be real, all) of my adolescent melodrama.
Unsweetened coconut water, if you have not tried it, tastes like mildly sour water. It is the clear-ish water in the center of a coconut; this different from coconut milk, which is made from its flesh. Fans and manufacturers claim that it is more efficient at rehydrating you than water and less sugary than sports drinks. A 2002 article in the Journal of Physiological Anthropology and Applied Human Science compared the effects of rehydrating with coconut water vs plain water and carbohydrate-electrolyte beverages (aka sports drinks). They found no difference in serum sodium and chlorine, serum osmolality, and net fluid balance. They did find that coconut water was significantly sweeter, caused less nausea, fullness and no stomach upset and was easier to consume in larger quantities compared with plain water and sports drinks. Although it should be noted that a different article, which also found no difference in the rehydration ability of these beverages, found that coconut water caused more bloating than water.
In English? Coconut water is good for you, but it isn’t going to replenish your electrolytes any more efficiently than plain water; do not rely on it as a nutritional supplement. Just like any beverage, too much is actually bad for you because it will imbalance your body’s electrolytes (everything in moderation). And if you’re still not sure what you should be drinking then remember: plain water is free.
Consumer Reports recently published a comprehensive article that finds potentially toxic levels of arsenic in rice. They are trying to push the EPA to set limits for how much arsenic can be found in rice and to set guidelines for how much arsenic a person can consume before it reaches toxic levels. I always remind myself that the EPA, while it is supposed to protect the consumer, also answers to the producers; so whatever limits they set are probably a little higher than I would feel comfortable with. As for the producers? I don’t trust them at all.
My overall recommendation, if you want to skip the rest of this, is this: limit adult consumption of rice to about half a cup of cooked rice a few days a week, limit children’s consumption of rice to less than that, and limit infant consumption of rice cereal to one serving several times a week. The recommendations that follow are from the Consumer Reports article and a list of rice products and the arsenic levels found in them can be found in the first link listed in resource (it’s the consumer reports link).
Keep in mind that I have no idea how much rice-product your infant normally eats, or how much rice you are used to eating at home. If it is going to overly burden you to find other healthy foods to eat, then just reduce your intake a little. The truth is that you can’t avoid every toxin and we don’t know that the foods you choose to substitute rice with aren’t also contaminated with something.
Sprouted Health 