Are Nitrates Healthful?
July 31, 2014

A study in the American Journal of Clinical Nutrition from Michigan State University reviewed the DASH diet (Dietary Approaches to Stop Hypertension), and found the consumption of nitrates for those following the diet was up to 550 times that of the World Health Organization's Acceptable Daily Intake (ADI). Nitrates and nitrites are compounds containing nitrogen and oxygen. The difference is that nitrate contains three oxygens, and nitrite contains two. The body readily converts nitrate into nitrite through the action of naturally occurring bacteria in the saliva.

The DASH diet, known for its dramatic blood pressure lowering effects, promotes the consumption of a variety of fruits and vegetables, whole grains, fish, poultry, nuts, and low-fat dairy products. The DASH diet also limits intake of saturated fats, cholesterol, sweets and sugar-containing beverages. The diet is rich in magnesium, potassium and calcium, as well as protein, fiber, and... apparently nitrates. Could the Michigan State University's findings shed a new, positive light on nitrates?

Nitrates are natural constituents of plants and are the main source of nitrogen needed for growth. More than 85 percent of a person's daily intake comes from nitrates in common vegetables included in a healthy diet. I.e. green, leafy, or root vegetables, such as lettuce, spinach, beets, cabbage and carrots.

Why add nitrates? Nitrites are added to meat to delay rancidity, stabilize flavor, and establish the characteristic pink color of cured meat. Specifically, sodium nitrite helps prevent the growth of Clostridium botulinum, which can cause botulism in humans. Sodium nitrate is also used as an ingredient in fertilizers, pyrotechnics, as a food preservative, and as a solid rocket propellant, as well as in glass and pottery enamels, and has been mined extensively for those purposes. Sodium nitrate is also used as a color fixative in cured meat and poultry products. Some examples of nitrate containing meats are bologna, hot dogs, and bacon; at most, approximately five percent of our daily nitrate intake comes from cured meats.

Nitrates can do harm...and maybe some good?

During the cooking process, nitrites combine with amines naturally present in meat to form N-nitroso compounds. The formation of these compounds is also suspected to occur in the human stomach. N-nitroso compounds are known carcinogens associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain. Nitrites can also react with hemoglobin, the oxygen transporter in our blood, forming a structure that can no longer bind oxygen. The blood's decreased capacity to transport oxygen results in a reduction of oxygen reaching the body's tissues. If high enough levels of nitrites are consumed, cyanosis, rapid heart rate, weakness and loss of consciousness can occur due to lack of oxygen reaching critical cells. The harmful effects are thought to result from consuming "added nitrates" in cured meats, and contaminated water. The effects of naturally occurring nitrates in fruits and vegetables have not been extensively studied, but the recent evaluation of the DASH diet reveals the possibility of positive health benefits.

Keep in mind that the source of nitrates and nitrites, whether from its addition to cure meats or its natural occurrence in fruits and vegetables, is most likely what determines its impact on health. As we have discovered about fats, not all nitrates and nitrites are created equal. A diet rich in a variety of colorful fruits and vegetables is ideal, and look for cured meats processed without nitrates, especially during summer grilling season!

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

The Protein Boost
July 30, 2014

According to the latest "Culinary Trend Tracking Series" report from "Packaged Facts" titled "Proteins - Classic, Alternative and Exotic Sources" - there's continued growth in protein rich foods and beverages.

Protein has already been a well-established element of the western diet, and now it seems the current growth is a focus on proteins' role in a better quality of life, from weight management to maintaining strength and muscle tone.

According to the report, consumers want more protein, even though they may be unsure how to get it. In fact, data showed that 62% of US adults make a point of consuming plenty of protein yet the NPD Group found in April that 71% are unable to identify the recommended daily amount of protein.

So how and where will companies be tapping into this increasing demand for protein? The report notes the following:

� High-protein drinkable and manly yogurts! Drinkable yogurt and kefir and yogurt marketed to men are taking a bigger share of the U.S. yogurt market. Packaged Facts expects that market may hit $9.3 billion by 2017.

� There's also Almonds and nut butters: Almonds give a natural protein boost and combines with high-protein snack bars they are raising the bar. .

� And what about meat? Packaged Facts found that 41% of consumers seek out foods from animals raised humanely while 28% seek out vegetarian sources of protein. Alternatives to meat are gaining ground. For example, beans, grains, nuts and then there's Hampton Creek who are working on a plant-based replacement to eggs. Wild Boar and salami are also protein sources on the rise because of associations with sustainability and humanely-raised livestock.

Rick Zambrano, Food Editor of Packaged Facts Culinary Trend Tracking Series, told us: "Protein is the ultimate take on functional food and beverages. Also, because of heightened consumer interest in protein and its health benefits, combining high-protein formulation with other functional foods, like high-protein (probiotic) yogurt, kefir and yogurt-based drinks, for digestive well-being, is a winning dual strategy."

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

Beneficial Bacteria: Probiotics 101
July 28, 2014

Looking to improve overall health and digestion? You many want to turn to probiotics for a boost. Here is your quick shopping 101.

What are Probiotics? Probiotics are living organisms, commonly live "good" bacteria or yeast that when consumed may help the immune system and help regulate digestion.

How to Buy: Found in refrigerated dairy products section and include products such as yogurts, kefirs, some cottage cheese, other fermented beverages such as kombucha and more. Kefir is a liquid beverage; yogurt has thick, creamy consistency of pudding, kombucha is a naturally effervescent beverage and flavors vary. Probiotics are also available as nutritional supplements.

Refrigerated sauerkraut and pickles are also rich in beneficial bacteria (when unpasteurized).

What to look for on the Label: Look for "Live Active Culture," on the product seal that guarantees at least 108 viable (live) lactic acid bacteria per gram in refrigerated products and 107 for frozen. Check for the expiration date; the older the product the less live cultures. Most brands will name the bacterium and health benefit. Buy right before leaving the supermarket and store in cool area of car.

Choices: Check for bacteria names such as: Bifidobacterium or Bifidobacterium lactis HN019, and Lactobacillus.

How to Use: Enjoy probiotics foods and beverages as a meal or snack.

How to Store: Refrigerate at 40�F.

Smarter and Healthier Shopping: Add your own fruits or veggies to yogurt for nutritional punch and better value to plain varieties.

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

Eggs: Cage-free, natural, organic - What's the difference?
July 24, 2014

Eggs are great any time of the day; for breakfast, lunch, or dinner or even a quick snack, eggs provide a ton of nutrition for a low cost and they don't take long to prepare. According to a recent survey conducted by Austin, Texas-based Vital Farms, a national egg producer, most consumers don't know what many of the egg package labels relating to how the chickens were raised, actually mean. Vital Farms found that about 50 percent of consumers seek out free-range, cage-free and organic eggs. But, when asked to explain what those terms mean, the visions and ideas they had are actually much closer to the conditions experienced by pasture-raised chickens.

For all of us buying specialty eggs (and paying the price premium) we better know what we are and are not paying for. Here are some of the different ways eggs are marketed in the US.

Cage-free: Over 90% of hens are raised in cages that are between 48 and 68 square inches. Birds that are cage-free or free-roaming are not caged; however, they likely were still raised within the confines of a small building and generally do not have access to the outdoors. So this is a distinction without much of a difference.

Certified humane: For a farm to make this claim, it must meet specific criteria: The hens may not be caged; their feed must be vegetarian and contain no antibiotics; and the birds need to live in a natural environment that allows for behaviors like preening and scratching.

Fertile: These are eggs that, when incubated, will develop into chicks. They are no more nutritious than other eggs and are usually priced higher than others. Usually fertile eggs are cage free and come from hen houses where roosters roam as well; some consumers believe this is a more natural habitat.

Grass-fed: There is no USDA-approved definition of this term when it comes to hens. Farms touting grass-fed or pasture-raised egg laying hens claim their hens are as close to being "wild" as possible. Grass-fed hens are usually allowed to roam freely and so they eat a variety of things found in their natural habitat: grass, bugs, and whatever animals they might catch and kill. All of these (individually and together) contain adequate protein (including vegetation). Because this term is not USDA regulated, if you are interested in purchasing grass-fed eggs it may be best to get to know your farmer and their farming practices.

Hormone free: The use of hormones in poultry has been banned since the 1960s. So by law, all eggs are hormone-free. If a carton offers this claim alone, it's a waste of money if it costs more.

Natural: This is another meaningless term. According to regulations from the U.S. Department of Agriculture and the Food and Drug Administration, no additives or colors can ever be added to eggs.

USDA-certified organic: This means that the hens have eaten only organic feed and grain grown without fungicides, herbicides, commercial fertilizers, and pesticides and that their diet hasn't contained any animal or poultry by-products. The hens also have not been given any antibiotics or growth hormones, and they've been allowed access to the outdoor.

So what are the best eggs for your nutrition buck? Look for pastured eggs or those that have access to the outdoors (although this is no guarantee); also get to know your local farmers and find out how their chickens are raised - this is your best bet for the best nutrition and for supporting your local economy and community.

According to Mother Earth News, one (of many) study demonstrated that free-range or pasture-raised chicken eggs have four to six times more vitamin D (one of the only natural sources), three times more vitamin E, two-thirds more vitamin A, one third less cholesterol, and seven times more beta carotene. They also have two times more omega-3 essential fatty acids, and some would say a better taste. Buying eggs from a local farmer also ensures their freshness, you know they were produced only days before versus supermarket eggs that could be at least a week old.

In any case, eggs are a great all day long and all year round!

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

Is the Alcohol industry getting too sweet?
July 23, 2014

We've noticed a growing trend hitting the shelves recently and it's one we're not too fond of - excessively sweet alcoholic drinks... excessively sweet and with an excessive alcohol content. It seems the market, more than ever is bursting with fruity, sweet, alcoholic drinks to appeal to the young at heart, and some skewed towards the female, consumer. In a recent article in Adage the point is made that in the alcohol industry - millennials in particular are huge fans of the sweet, fruity drink, so brands are going hard with an array of new options.

Take for example, Buzzballs. The Buzzball comes in round, plastic, freezable cans in flavors such as "Strawberry Rum Job" and "Forbidden Apple." Designed for summers by the beach or pool they look more like a fun fruit juice than alcohol.

And speaking juices, the "Happy Juice Express" looks particularly like it's trying to appeal to a young crowd and guess what, in this 24-ounce bottle there is 12% alcohol-by-volume, which is about three times the punch of your average light beer!

Also strong on the alcohol is Redd's Wicked Apple, a spin off from MillerCoors and following up their recent Redd's Apple Ale launch with Redd's Wicked Apple, and at 8% alcohol-by-volume packs more punch than regular Redd's (5%).

Now, there's nothing wrong with a great summer cocktail or a refreshing fruit flavored drink, but our problem with these is that they're marketing young. Most of the designs for these drinks look more like a kid's fruit juice, young and fun, than a drink for adults. When the alcohol content is so high, shouldn't more care be taken when it comes to marketing?

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

Chickpeas are Chock Full of Antioxidants: What you need to know
July 22, 2014

Chickpeas or Garbanzo Beans are a legume many of us are familiar with, in fact they are the most widely consumed legume in the world, but do you know the many nutritional benefits they have?

Originating in the Middle East, chickpeas have a firm texture with a flavor somewhere between chestnuts and walnuts. Like most beans, they are rich in fiber; both soluble fiber, which helps to eliminate cholesterol from the body, and insoluble which acts like a "broom" in the intestinal tract (more on insoluble fiber later). They are a rich source of folate, vitamin E, potassium, iron, manganese, tryptophan, copper, zinc and calcium. As a high-potassium, low-sodium food they may help reduce blood pressure.

Chickpeas are the basis for hummus, the bean spread spiked with garlic and olive oil, great for a healthy satisfying snack. They're an imperfect round, and beige in color, and give a nut-like flavor and firm texture. More on health...

Full of fiber!
Recent studies have demonstrated that the fiber in chickpeas can be metabolized by bacteria in the colon to produce short chain fatty acids (SCFAs). SCFAs provide fuel to the cells that line your intestinal wall, helping to lower your risk of colon problems, including possibly lowering your risk of colon cancer. The soluble fiber in garbanzo beans also helps with blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides. Two cups provide nearly 25 grams of fiber! Introducing new fiber rich foods to your diet can cause gas and bloating, so start off slow!

Curb your appetite: a recent study reported more satisfaction with foods when garbanzo beans were included; less calories and processed foods were also consumed.

Full of antioxidants!
Researchers have recently found that many of the antioxidants present in garbanzo beans are especially concentrated in the outer seed coat that gives the beans their distinctive color. Darker-colored "desi-type" garbanzo beans appear to have greater concentrations of antioxidants than the cream-colored garbanzos, the "kabuli-type" that are regularly found at salad bars and in canned products. Antioxidants are found in both types as well as many minerals and other health promoting nutrients mentioned above. If you have previously stayed away from darker-colored or irregularly-shaped garbanzo beans, now's the time to try them!

Garbanzo beans can be purchased dried or canned and sometimes fresh. Always rinse canned beans before using and dried beans should be soaked for at least 4 hours before cooking. Read package specific labeling for further details. There are also chickpea snacks on the market, that will leave you feeling full and satisfied - check labels for allergens, etc.

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

Is Tilapia the Chicken of the Sea?
July 18, 2014

According to a recent report by the World Resources Institute (lead author Richard Waite), that looked at the performance and sustainability of the world's aquaculture industry, fish production must grow by 133 percent until 2050 to meet projected worldwide demand. Tilapia is thought to play a major role in the growth of fish consumption in the future.

Here's what you need to know about tilapia:

It's a biblical food! Believed by Christians to have "fed the five thousand", the humble tilapia is only second to carp as the world's most cultivated fish, and it is fast overtaking the bangus, or milkfish, to become the most popular commercially bred fish in the many countries, providing an inexpensive source of protein.

Tilapia is a fast-growing tropical species, native to Africa, but produced in more than 100 nations, surpassing any other farmed fish, and is the fourth most-consumed seafood in the US after shrimp, tuna and salmon. The US tilapia market is dominated by imports, with less than five percent produced domestically.

According to Monterey Bay Aquarium Seafood Watch, over 95 percent of tilapia consumed in the US in 2013 came from overseas, and 73 percent of those imports came from China. One reason is that the fish thrives in a subtropical climate, making it a difficult fish to farm in most of the US. Pay attention to country of origin. Today, Seafood Watch gives farmed tilapia from China a "Good Alternative" rating, due to improved enforcement of food legislation. Although some do question the presence of banned or illegal chemicals such as antibiotics, hormones, etc. used in Chinese tilapia production. Seafood Watch says tilapia raised in Ecuador, the U.S. or Canada is the "Best Choice". Always ask before you buy!

Fishery experts have dubbed the tilapia as the "aquatic chicken" because of low-maintenance cultivation, and most importantly its widespread acceptance as a sustainable food. Its tolerance to different environmental conditions and high resistance towards diseases and parasitic infections has made it the mainstay of many small-scale fish farmers. Other benefits include excellent growth rates on a low-protein diet, ready breeding in captivity and ease of handling.

Dr. Floyd Chilton, professor of physiology and pharmacology at Wake Forest University comments that, tilapia has as much omega-3 as other popular seafood (although is not as high as salmon or mackerel), including lobster, mahi-mahi and yellowfin tuna. Tilapia is also very low in fat. A 4-ounce serving of tilapia has about 1 gram of saturated fat, 29 grams of protein and around 200 mg of omega-3.

As with any item, inquire about origin and farming methods before you buy!

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

Shoppers least concerned about Gluten, most concerned about GMOs
July 17, 2014

Some brands have been making headlines lately for proactive steps in removing or reducing ingredients where shoppers exhibit increasing concern. (See our Brand Honor Roll on the homepage of Supermarketguru.com for specific actions we applaud.) Some examples, Panera has vowed to remove artificial colors, flavors, sweeteners and preservatives from its food by 2016, and Kraft has taken steps to remove artificial colors from their iconic Macaroni & Cheese and remove additives from Kraft Singles. These are bold moves and indicative of the growing clean food movement. However, how concerned are shoppers really? And are these bold moves be more a reaction to lobbyists and highly publicized bloggers? Are consumers' concerns equal?

SupermarketGuru conducted a nationwide survey to find out which ingredient shoppers feel is currently most needed to be addressed by the food industry. (Note: the question did not ask opinions on whether or not these ingredients need be removed.)

The number one answer (21%) was GMOs, suggesting that shoppers feel this highly debated issue is in need of resolution. However, there are those passionate about labeling GMOs as well as those passionate about the benefits of GMOs and reducing fear of this technology.

The GMO confusion is far from over, and what this survey does not measure is the debate's emotionality index. In order to truly measure how consumers feel about GMOs we need to understand to what degree they can separate the science based facts from their emotions about the topic.

Coming in second, 17% of shoppers would like to see antibiotics addressed. Again, there are two sides to this debate, those who think antibiotics in livestock are hazardous to our health and those that feel antibiotics make our food supply safer and healthier.

In third and fourth place, both at 12%, shoppers are interested in seeing action taken with regards to Sugar and Hight Fructose Corn Syrup. Lately sugar has been a hot topic in the media, with health advocates pleading with shoppers and the food industry to reduce intake. However, there are still many shoppers who want that choice left up to them and not the government.

Sodium, Artificial colors, and Trans Fat each received six percent of the votes, and five percent said BPA was their top concern. Under these items came Allergens (4%), Artificial Flavors (4%), and Calories (3%), Saturated Fat (2.5%).

Coming in last place was Gluten (2%), which may seem surprising because of the recent growth of the Gluten-Free industry. Perhaps, shoppers may feel that need has been effectively served, and now other ingredients should take priority.

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

Vegetarian or Vegan
July 15, 2014

Healthy eating is always top of mind and swimsuit season is in full swing. One healthy eating strategy (or for other reasons) is forgoing meat and meat products and eating vegetarian or vegan. According to research from Vegetarian Times, slightly fewer than twenty-three million people (about 10 percent of US adults) say they largely follow a vegetarian-inclined diet. So what does it mean to be vegetarian or vegan and is it healthy?

Vegetarianism was first mentioned by Pythagoras, around 500 BCE, the Greek philosopher and mathematician who promoted benevolence among all species, including humans. Followers of Buddhism and Hinduism are also advocates of vegetarianism.

Veganism is a few steps further than vegetarianism (some vegetarians eat dairy products, eggs and sometimes fish), and although the term was coined in 1944, the concept of eliminating all animal products (including things like honey) can be traced back to ancient Indian and eastern Mediterranean cultures.

Is a vegan diet nutritious? Yes, following a vegan diet can be very nutritious but definitely takes a lot of careful planning and preparation. Vegan diets include whole grains, vegetables, fruits, and beans, and are rich in fiber and nutrients.

Vegans get their protein from the combination of legumes including, beans, tofu, and peanuts, and grains like rice, quinoa, corn, whole wheat breads and pastas; as well as nuts and seeds, like almonds, flax, cashews, sunflower seeds, brazil nuts and more. While vegetarians allow dairy products and sometimes eggs. Many of the foods listed above are also rich in heart healthy fats.

How do vegans get calcium? Leafy greens like broccoli, kale, collard greens, as well as tofu, sesame seeds, almonds, fortified juices and soymilk contain a significant amount of calcium. Vegetarians include calcium rich dairy products, and according to the American Heart Association, studies show that vegetarians absorb and retain more calcium from foods than non-vegetarians.

What about iron? Chickpeas, spinach and other leafy greens, pinto beans, blackstrap molasses, and soy products contain iron (which is best paired with vitamin C rich foods for optimal absorption). Fortified foods, supplements or even nutritional yeast, provide vegans with B12, a nutrient to be aware of on a meat free diet.

And what about the essential omega oils we get from fish and other marine sources? Vegans and vegetarians will opt for flax, chia seeds, or even hemp to get their fill of healthy omega-3s.

Overall, a vegan or vegetarian diet can be very nutritious, but as mentioned can take a lot of planning. Another interesting fact about vegetarian diets that the American Heart Association points out is that many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease, high blood pressure, diabetes, and some forms of cancer. That being said, vegetarian and certainly vegan diets are not for everyone.

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print

Hot Dogs For Every Occasion: what you need to know
July 12, 2014

Hot dogs have faced some scrutiny over the years. The contents are sometimes questionable, whether it's the meat itself or the added ingredients. But hot dogs are en vogue, part of the latest food craze making an appearance in gourmet kitchens and specialty food trucks, and July is National hot dog month! Summer is the time for grilling and hot dogs are usually on the menu, here's what you need to know.

Think what's inside is a mystery? Well, the meat they are made with isn't that mysterious. According to the FDA, hot dogs can be made of pork, chicken, beef, turkey or a combo thereof, all of which must be explicitly listed on the label. Only mechanically separated chicken, turkey or pork (meaning meat extracted from the bone by a machine) are permitted; the FDA no longer allows mechanically separated beef. Additionally, any byproducts (organ meats) must be named in the ingredients. Keep in mind that kosher and halal hot dogs are made with 100 percent beef. There are also various organic options that use only specific parts of an animal - read labels, there is a hot dog for every taste and preference!

They don't have to be unhealthy. It's true that some hot dogs contain nitrates or nitrites, along with other chemical preservatives. Why are they used? For instance, sodium nitrite helps prevent the growth of Clostridium botulinum, which can cause botulism in humans. Sodium nitrate is sometimes used as a color fixative in cured meat and poultry products (bologna, hot dogs, bacon). They get a bad name due to their potential link to cancer, heart disease and other ailments. The EPA concluded in 2007 that there is "conflicting evidence" whether exposure to nitrates leads to cancer in adults and children. There are hot dog options on the shelves labeled as "nitrate free" - but always read ingredients. Nitrates are also found in vegetables like celery, leading some hot dog brands to include celery juice in their recipes as a natural preservative.

Hot dogs are an "ancient food!" The frankfurter was developed sometime around 1484 or 1487 in the German city of Frankfurt. Although, other places, like Vienna, Austria, claim that the hot dog is their invention. When did the hot dog come to the US? The man most responsible for popularizing the hot dog in the US was Nathan Handwerker, a Jewish immigrant from Poland. In 1915 he worked at a hot dog stand at Coney Island, he saved his profits and a few years later, Nathan's Famous was born.

They are very versatile. Hot dogs don't usually have a strong taste, so just about anything you add will complement them. Whether you want to top it with even more meat and cheese, or with any of your favorite greens, the hot dog can stand up to it all. Whether grilled, or boiled, you can also integrate them into pastas, eggs, rice, sandwiches, tacos, stir fries and more.

America loves hotdogs. It is estimated that on average, Americans eat 20 billion hot dogs a year, according to the National Hot Dog and Sausage Council!

Visit Website

Posted by Ken at 12:00 AM - Link to this entry  |  Share this entry  |  Print