Foodie Friday: Vanilla Chia Pudding

Vanilla Chia Pudding - Copyright 2014 - Go Wellness - Michelle Loy, MPH, MS, RD, CSSD

If there's one sweet treat I remember enjoying as a child, it was pudding.  Vanilla was my favorite. Fast forward to 2014, and I can't even remember the last time I've had pudding...at least the instant kind that I ate as a child.  I've probably moved away from eating pudding for two reasons.  One...it just doesn't show up on my radar as something I want to eat too often.  Two...as a dietitian, I probably just know too much and I've realized that the instant-type of pudding is not the highest quality of foods in my dietitian book.  That and my little guy seems to have a sensitivity to dairy foods, too.  At the same time, I've been trying to figure out how I could make a dairy-free and more nourishing version of pudding for my kiddos to enjoy.  I've made a chocolate pudding using avocado as the base, which turned out well.  However, as a lover of trying new things, my search has continued for more ways to give this pudding thing a shot.  Enter chia seeds!  I'd been seeing and hearing about "chia pudding" for a while, but I didn't officially try it until recently.  Initially I experimented with a chocolate chia pudding to no avail. I still need to work on that recipe to get it right, but I finally discovered a vanilla chia pudding that has been taste-tested and approved by my entire fam!  See my littlest one's finger dipping into the pudding below? Yes, she couldn't wait for mommy to stop taking pictures to start digging in!

Vanilla chia pudding - Copyright 2014 - Go Wellness - Michelle Loy, MPH, MS, RD, CSSD

I love that this is so simple and tasty and that it can hit the spot should you have a craving for a creamy, sweet, and higher quality treat.  If you like tapioca pudding, you may really enjoy this as it has a texture similar to that of tapioca.  I've seen some versions that are blended after mixing, so that may give it a little creamier texture, if you prefer that. If you give this one a shot, please let me know what you think!  I love getting feedback.

Vanilla Chia Pudding

{Print this recipe}
Ingredients
1 1/4 c unsweetened almond milk
1/4 c chia seeds
1 Tbsp pure maple syrup
1 tsp pure vanilla extract
*small amount of fresh vanilla bean paste ~1/8 tsp (optional -- I purchase a bag of vanilla beans that I keep on hand for things like this.)

Directions
1.  Combine all ingredients into a glass container. (I use a large mason jar.)  Mix well.  Set in the fridge for at least 4 hours or overnight.  Stir well just before eating.  (The seeds can tend to clump together at the bottom over time.)  Enjoy!

Serves:  3
Nutritional information:
Calories:  121  Carbohydrates: 13 g   Fat:  7 g (3113 mg omega-3)  Protein:  11 g   Fiber:  7 g   Cholesterol: 0 mg   Sodium: 71 mg
Good source of:  vitamin D and riboflavin
Excellent source of:  vitamin E, vitamin B12, calcium, manganese

Health Food Imposter #13: Frozen Yogurt

Does frozen yogurt deserve its health halo?  - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #13:  Frozen Yogurt
Over the last few years, the rise of the FroYo has been occurring with the growing popularity of frozen yogurt shops and frozen yogurt products on grocery store shelves.  People seem to be flocking to frozen yogurt as a healthier alternative to ice cream, but unfortunately, in some cases, it may not be all that we believe it to be.

• While frozen yogurts are generally lower in fat and calories than their ice cream cousins, it doesn't mean they are "low calorie".  For example, I decided to compare Ben and Jerry's Cherry Garcia FroYo with their Cherry Garcia Ice Cream.  The ice cream has 240 calories and 13 grams of fat per 1/2 cup serving while the FroYo has 200 calories and 3 grams of fat per serving.  So yes, the frozen yogurt is lower in calories and fat.  However, it is not technically a "low-calorie" food since it does not contain less than 40 calories per serving required by federal labeling guidelines.  Add some less nutritious toppings, like cookies or candy, and you're tacking on a lot of extra low-quality calories and ingredients, too!  

• Frozen yogurt may generally be lower in fat than ice cream, but it is not necessarily lower in sugar.  In fact, using the Cherry Garcia example again, the frozen yogurt actually contains 1 more teaspoon of sugar than the ice cream, 27 grams vs 23 grams per half cup respectively.  While some of the sugar in frozen yogurt is naturally occurring from the yogurt itself, much of it is added in the form of sweeteners, like sugar, corn syrup, high fructose corn syrup, and dextrose.

• Another reason people turn to frozen yogurt is for the proposed probiotic health benefits.  Because frozen yogurt falls under a different product classification than regular yogurt, it does not have to meet the same standards in terms of the production and final product as regular yogurt.  Unfortunately, not all frozen yogurts contain live and active cultures, which means they do not confer the health benefits associated with probiotics.  In some cases, the yogurt is heat-treated during the production process thereby diminishing the benefits from the probiotics.  Frozen yogurts also may not contain the amount or variety of probiotic strains as some regular yogurts do, and this may affect the potential health benefits as well.  

• Frozen yogurts may still contain other questionable ingredients, such as artificial colors, flavors, or sweeteners, that many people are now trying to limit or avoid. For instance, some fruit-flavored frozen yogurts do not actually contain any real fruit in them.  So the health benefits of the real fruit are lacking in many of these frozen yogurt products.  

A better alternative?
Consider frozen yogurts a treat like ice cream.  Enjoy it occasionally, but it's best not to consider it a nourishing everyday meal or snack.  There are higher quality frozen yogurts available.  To make the best choices, read the Ingredient Lists and Nutrition Facts for products on grocery shelves and check out the nutrition information online for versions from yogurt shops.  Look for frozen yogurts with simpler ingredient lists that also include live active cultures.  When opting for FroYo from yogurt shops, stick with healthier toppings, like fresh fruit and nuts, rather than cookies or candy, and consider portion size, especially with self-serve spots.

If you enjoyed this article, please "like" it, "pin" it, and share it!  

Health Food Imposter #12: 100 calorie snacks

Are 100 calorie snacks health food imposters?  Copyrigh 2013 -- Michelle Loy, MPH, MS, RD, CSSD -- Go Wellness

Health Food Imposter #12:  100 calorie snacks

The 100 calorie snack products are tricky.  The fact that they are portion-controlled and only 100 calories each may make them appear more healthful, but this does not make them high quality, health supportive, and deeply nourishing food.

• Most of these 100 calorie snack products are made with processed flours, which have been stripped of valuable nutrients, including vitamins and hunger-satisfying fiber.  Most of them also contain a variety of sources of refined sugars, like corn syrup and dextrose, often contributing up to 2 teaspoons of added sugar per serving.  While these may satisfy a craving for something sweet, without the naturally occurring fiber or a high quality source of protein, these may leave some hungry again in no time.
• Unfortunately, the 100 calorie snack products may also be taking the place of more healthful foods, like vegetables, fruits, or nuts, that could be consumed instead.  This could make one less likely to consume enough essential nutrients, like vitamins, minerals, and fiber, and other health promoting phytochemicals.
• Many of these products also contain less healthful fats and oils, like trans fats from partially hydrogenated oils.  While these oils may enhance the shelf-life and flavor of a product, they will not  enhance your health.  Because the trans fat content is < 0.5 grams per serving, you will see 0 g trans fat listed on the Nutrition Facts Panel even though the product contains trans fat in the form of partially hydrogenated oils.  Always read the ingredient list.
• Some of these products do a little health washing by using "yogurt flavoring", but that does not mean they confer the same health benefits as regular yogurt with live and active cultures.  The yogurt flavorings are generally nothing more than sugars and fats dressed up with heat-treated yogurt powders that do not contain live and active probiotic cultures.
• Some of these products also contain moderate amounts of sodium that could pose a problem for sodium-sensitive individuals.  
• Finally, some of these products also contain artificial colors, flavors, and other questionable ingredients that many people are now looking to avoid for a variety of reasons.  Again, while these ingredients may make the product taste or look better, they don't necessarily add to your health or quality of life.  

What is a better alternative?
There are many naturally lower calorie snack options that incorporate whole, real foods, so plan these into your diet. Some simple examples include almonds, pistachios, fruit with cheese, vegetable sticks with hummus, or even a hard-boiled egg.  Not only are these foods more nourishing, but they'll also often be more satisfying than the 100 calorie snack products.

Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  Thanks for reading!

Trendy bytes: Anti-energy drinks

Are anti-energy drinks the new way to relax?

Could anti-energy be the new energy?  Numerous beverage companies seem to think so, and that's why we might be seeing more anti-energy drinks, or relaxation beverages, spilling onto the market.  From Slow Cow to Mary Jane's Relaxing Soda, these new beverages are intended to help you unwind, de-stress, and in the word of Frankie Goes to Hollywood, "Relax!"

What are anti-energy drinks?
Think of anti-energy drinks as sodas with active ingredients, such as melatonin, kava, valerian, and even THC, that are intended to help consumers mellow out.  Being the geeky RD that I am, I did test a few of these out, which is so daring given my dislike of liquid calories.  The ones I tried tasted similar to energy drinks.  They're lightly carbonated and are usually sweetened with added sugars, like "evaporated cane juice" or high fructose corn syrup.  The sugar-free or zero-calorie versions typically use alternative sweeteners, like sucralose (Splenda) and stevia.  To me, they only tasted okay.

Do they work and are they safe?
Because they're so new, there seems to be little to no scientific research on the safety or efficacy of anti-energy drinks.  So from a scientific standpoint, their proposed benefits do not appear to be supported by research nor are they refuted by research either. However, there is some evidence on the effectiveness of some of the active ingredients.  The effectiveness will depend on the type and amount of the active ingredient.  Here's a list of some of the most common active ingredients in relaxation beverages and a description of their potential effects.

• Melatonin:  Some research suggests that melatonin, a sleep-related hormone, may help people with insomnia fall asleep faster. However, it appears that the effect is small.       
• Valerian:  Research suggests that the herb valerian may slightly speed up the time that it takes to fall asleep as well as enhance the quality of sleep.  Unfortunately, the studies were not all well-designed.
• Kava:  Investigations into the herb kava propose that it may be helpful in the treatment of anxiety. However, more research is needed to confirm these results.  The safety of kava has been questioned given previous links to severe liver damage although typically from high doses and/or long-term use.
•  L-Theanine: Some research suggests that L-Theanine, an amino acid found in green tea, may have a relaxing effect on consumers. Again, more research is warranted for stronger and more conclusive evidence.

While some relaxation beverages may contain the recommended dosage of the active ingredient needed for the proposed benefits, many of them do not.  So whether or not these drinks will produce the desired effects is questionable.  My guinea pig husband and I both sampled a few of these drinks, and neither of us felt any more relaxed as a result.

In terms of safety, there are definitely some factors to consider. So far, short-term use of some "relaxing" ingredients seems to be well tolerated without harmful effects at prescribed doses.  However, prolonged use of these ingredients has not been well studied.  Also, combining these ingredients with other over-the-counter, prescription, or herbal sedatives or alcohol is not advised since their sedative effects may be intensified.  Due to safety concerns about excessive use, some relaxation beverages come with a recommended daily limit, which is usually no more than two drinks daily.  In addition, some of the drinks come with warnings advising against driving motor vehicles or operating machinery after consumption.  Concerns have also been raised about the use of these drinks by children, pregnant/nursing women, or those with health conditions, such as liver disease, anxiety, or depression.
 
What's the bottom line?
While the active ingredients in these drinks may have some legitimate effects on sleep and anxiety, there may not even be enough of them in the drinks to produce the desired effects.  On the other hand, there are also some reasonable safety concerns to consider.  If you really need to "slow your roll", I think that there are a lot of better ways to do it than by consuming an anti-energy drink.  Practice yoga.  Try deep-breathing.  Pray.  If a person really needs help relaxing or sleeping, then I'd suggest addressing the underlying causes of the problem first.  If the root cause of the problem is not being addressed, then the drink (given that it works) may only offer a band-aid solution, if anything at all.

Have you seen any of these drinks?  Do you think they'll catch on?

Photo credit: Francis Borgouin via Flickr

Trendy Bytes: Chia Seeds

Photo credit:  little blue hen (Flickr)

A staple food in the diets of the ancient Aztecs and Mayans, chia seeds are making a strong resurgence due to their favorable nutritional profile.  Just one tablespoon provides nearly 4 grams of fiber and 63 milligrams of calcium along with a variety of other valuable vitamins and minerals.  They're also an excellent botanical source of omega-3 fatty acids as well as manganese, an important component of an antioxidant enzyme in the body.  Unlike flaxseeds, chia seeds do not need to be ground in order to enhance digestion and optimize the health benefits.  While many health claims, such as promoting weight loss or enhancement of athletic performance, have been made about chia seeds, don't expect any miracles yet. Most of the research on these little seeds is still preliminary and has mostly been conducted in animals.

The tiny black seeds have a nutty flavor and can be sprinkled whole or ground into yogurt, smoothies, cereal, and salads.  One cool thing about chia seeds is that they form a gel when soaked in water making them a fun addition to beverages, like the chia fresca.  Because of their stability, they have also been added to baked goods and commercially-prepared foods, like energy bars.  In fact, they can even be used to replace eggs and oil in recipes for baked goods!

You may be wondering if chia seeds can also be used to sprout your very own chia pet, right?  Well apparently...Yes, you can!

Chia seeds into chia pets! Photo Credit: Richie Diesterheft (Flickr)

Have you tried chia seeds?  If so, how do you enjoy using them? 

Trendy Bytes: Kombucha Tea

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I was cruising through Whole Foods the other day and was bombarded by several vendors, including one for kombucha tea.  I've been wanting to blog about this trendy beverage for a while, and if this wasn't a sure sign that I needed to do it now, then I don't know what would be.  Listen to the vendor's spiel and you'd think this is a wonder drink for sure, treating ailments such as acne, HIV, cancer, heartburn, headaches, and more.  If you aren't even sure what the heck kombucha is, then you're in for a not-so-pretty sounding concoction.  

What is kombucha tea?

Kombucha tea is made by fermenting sweetened tea with a slimy, pancake-like mass of yeast and bacteria, which is often referred to as the "mushroom" or "mother" or SCOBY (symbiotic culture of bacteria and yeast).  It looks a bit like this.

Photo credit: zeeweez (Flickr)

After the bacteria feed on most of the sugar, you're left with an acidic tea that contains organic acids, like lactic acid, B vitamins, and typically up to 1.5% alcohol.  The alcohol content is why some vendors pulled these products from grocery store shelves last year amidst reports that some concoctions contained up to 3% alcohol, which is above the 0.5% limit for non-alcoholic beverages.  This even became such a problem that the company, Honest Tea, decided to give its kombucha line the boot.  As for the taste, I'd describe it as tangy and slightly sweet with a touch of vinegar and fizz. How's that for a description?  I have to say that it's not something that I'd likely ever crave.  

So, is kombucha good for you?      

If you talk to proponents or vendors, you'll think so.  It is believed that the probiotic activity of the tea promotes a healthy immune system by introducing friendly bacteria into the gut.  While this is a possibility based on some of the research about probiotics in dairy products, there is still little evidence about the same benefits from kombucha.  

After scouring the published research articles for more on the health benefits, I've found very little strong evidence that kombucha tea is really the wonder drink that it's made out to be. A few preliminary studies in animals suggest that kombucha tea may protect healthy cells and repair damaged cells of the liver and kidneys.  However, I'd need to see stronger, more reliable studies in humans before I'd suggest this as a therapeutic beverage.

While kombucha tea may serve as a source of several B vitamins, it's important to consider that there are a variety of other whole foods, such as legumes or whole grains, that are also excellent sources of not only these vitamins but many other nutrients as well.  

Could it be harmful?

Yes, it's possible.  The tea could become contaminated with mold and fungi due to the ideal growing conditions during fermentation, and some of these microorganisms may cause illness or allergic reactions.  This may be even more likely in people with suppressed immune systems or other health problems. That's why the American Cancer Society warns of these health risks for certain populations, such as those with cancer, HIV/AIDS, or pregnant and lactating women.  There have also been a few case reports of individuals  developing serious illnesses after consuming kombucha tea.  

If you're trying to avoid alcohol for any reason, then it may be wise to steer clear of this, too. Some brews could contain nearly as much alcohol as beer depending on how long they ferment.  However, there are some commercial versions that go through a process, such as pasteurization, to remove the alcohol.  

Before taking a sip, you may also want to ask yourself whether you want to eat your calories or drink them.  Some commercially prepared brews that I've checked out contain anywhere between 60-170 calories per bottle, mostly from carbohydrates including sugar.  Commercial brews may also be hard on the wallet since they may cost anywhere from $2-3 up to $5 a bottle.  Ouch! 

What's the bottom line?

Kombucha tea doesn't appear to be the miracle drink that it's promoted as.  In some cases, kombucha tea may be harmful to those with weakened immune systems or certain health conditions, like cancer, HIV/AIDS, or pregnant and lactating women.  If you're trying to avoid alcohol or to watch your weight, then you also may want to rethink this drink.  While there are some potentially harmful effects of kombucha tea, I also keep in mind that there are other things, such as prescription or over-the-counter medications, that have more prevalent short-term and long-term harmful effects, too.  So if you enjoy kombucha tea and have an otherwise nutritious diet, then it would be wise to consider your health status when choosing to consume the drink and find a trustworthy source for the tea. If fermenting your own brew, then it'd be wise to follow safe fermenting practices to avoid contamination with potentially harmful molds and fungi.  

Have you tried kombucha tea? What do you think of it?

Trendy Bytes: Coconut water

Photo credit: L*u*z*A (Flickr)

I had my first sip of coconut water several years ago on the beautiful Saona Island in the Dominican Republic. My friend and I were hanging out on the beach when we noticed a vendor selling fresh-from-the-coconut water. My friend couldn't believe I hadn't tried it before, so she persuaded me to give it a go. My hopes were high for the stuff, but unfortunately, I was let down because it did not taste that great to me. I've tried it on a few occasions since wondering if I had it all wrong, and I must admit that I'm still not a convert. Still, coconut water is now taking the world by storm! I swear that nearly every grocery store I walk into lately has a special display of coconut water. I even noticed a very subtle product placement on the Top Chef finale for a particular brand of coconut water, which sparked my interest in writing this blog post.

So, why all the hype? Coconut water is natural, and that is a big draw for people when it comes to food and beverages today. It also has a long history, and people value that now, too. In fact, it's been used as a rehydration solution (think Pedialyte or IV fluids) in some parts of the world for years. It also might not hurt that celebrities, like Madonna, are going cuckoo over coconut water, too. Do a quick Google search for coconut water, and you'll probably see some recurring themes on the claims that are made for it. So let's wade through some of these claims and see if they make the cut.

Is it the best hydration beverage? Yes, coconut water can hydrate, but for most people, plain water is still a great thirst quencher for a lot less moola! The average 8-11 ounce container of coconut water costs about $2-3. To put that into perspective, that's approximately $32/gallon! A gallon of organic milk is about $6 and a gallon of gas averages about $2.75 in the U.S. In addition, plain water is calorie-free while 8 ounces of coconut water contains 46 calories, most of them from naturally-occurring plant sugars. But beware because some coconut waters actually have sugar added to them. So if you're looking to steer clear of those drinkable calories, you may want to reconsider the coconut water. You'll also find a good amount of sodium in coconut water, 252 mg per cup to be exact. So, if you're watching your sodium intake, you may not want to guzzle this stuff.

Touted as "nature's sports drink", companies selling coconut water also flaunt the fact that it has a nutrient profile similar to that of commercial sport beverages, such as Gatorade. Coconut water and sports drinks contain similar amounts of carbohydrate, so it could serve as a fuel source during activity. Coconut water also contains key electrolytes, especially potassium and sodium, that are essential for optimal physical performance and hydration during and after exercise. However, evidence suggests that coconut water is not necessarily more effective at rehydration than commercial sports drinks. Although coconut water companies praise their products for containing "15 times the amount of potassium for most sports drinks" or "more potassium than a banana", potassium is not the likely culprit for problems, such as muscle cramping, during activity. Sodium or water are really your guys there. Plus, I prefer to recommend consuming a variety of vegetables and fruits for potassium because you'll get that and a host of other important nutrients, such as fiber. For some competitive athletes with significant sweat losses during activity, the sodium content of coconut water may even be inadequate. For most individuals participating in low to moderate intensity physical activity for less than 60 minutes, water is a perfectly suitable choice before, during, and after the activity.

Will it boost immunity? While a couple of studies have found antimicrobial and antifungal compounds in coconut water, I wouldn't rely on a daily dose of coconut water alone to avoid infectious or fungal illnesses for now.

Will it improve gastrointestinal health? You may be surprised to find that a cup of coconut water actually contains about 2.6 g of fiber, which could add to your daily fiber intake and promote GI health. However, unless you get your coconut water fresh from the coconut, you probably won't get the fiber benefit given that commercial coconut waters do not contain fiber -- at least from what I've found. On the other hand, some preliminary research, in rats mind you, suggests that coconut water may have protective effects on stomach ulcers.

Does it promote cardiovascular health? A couple of studies in rats found that supplementation with coconut water may have a cardioprotective effect by reducing total and LDL (bad) cholesterol and triglyceride levels while raising HDL (good) cholesterol levels. Keep in mind that these studies were performed on rats, and there's still much to explore in terms of the effects on humans. In another small, short-term study, individuals with high blood pressure who drank two 300 mL servings of coconut water daily experienced some significant improvements in blood pressure. For now, there are plenty of other very effective, well-researched natural remedies, such as regular physical activity, for promoting heart health.

What's the bottom line? Coconut water may not necessarily be as miraculous as the beverage companies that sell them would like you to believe. For most people, all-natural water remains a good hydration beverage for everyday activity as well as for physical activity. If you're going to do some moderate to vigorous exercise for more than an hour and prefer a natural source of sugar and electrolytes, then coconut water may work just as well as commercial sports drinks. There are obviously some possible health benefits associated with coconut water, but again, there are plenty of other foods that will also accomplish the same goals without the significant expense. If you enjoy coconut water, then it certainly is something that can be consumed as part of an overall nutritious diet.

Are you cuckoo for coconut water? What do you think of it?

Trendy Bytes: Sprouted Grains

 Photo credit: Veganbaking.net (Flickr)

Sprouted grains are going mainstream these days. These used to be something that only "health nuts" consumed, but now I'm seeing more people purchasing sprouted grains or products made with sprouted grains, such as sprouted wheat, barley, millet, or spelt.  Some are even taking it a step further and sprouting their own grains at home.  You go!  Sprouting is not really a new concept. Hello -- alfalfa sprouts or bean sprouts!  So why has sprouting become so chic?  It's all about nutrition, baby!  More people are turning to whole foods for enhanced wellness and nutrition.  Sprouting fans claim that sprouted grains contain more high quality protein, fiber, vitamins, and minerals, a better balance of amino acids, more bioavailable nutrients, enzymes that enhance digestibility, and a lower glycemic index.  And doesn't the word sprout just sound so fresh and nutritious?  But just how well do these sprouted grains stack up nutritionally against their unsprouted counterparts?   Let's shake out the facts to see how the sprouting enthusiasts' claims compare to the evidence.

You may be asking yourself, "What are sprouted grains?". So let's start there. Sprouted grains are made by rinsing and soaking whole grains, like wheat, millet, barley, or oats, at various intervals over the course of a few days until the grains germinate or sprout.  Fresh sprouted grains are often used in sandwiches, wraps, or salads, but they can also be dried and ground for use in breads, pastas, and similar products. 

Do sprouted grains reign supreme in nutrient composition? Let's imagine you're going to eat a serving of sprouted wheat (1/2 c) and unsprouted wheat berries (1/4 c).   You will find that sprouted wheat has a modest edge over unsprouted wheat with a slightly higher content of select minerals (eg, calcium) and vitamins (eg, vitamin C).  Sprouted wheat also contains less carbohydrate, fiber, and protein along with slightly less fat and select minerals (eg, iron) and vitamins (eg, some B vitamins).  Values for many of the other nutrients are actually pretty comparable between the two.  Researchers acknowledge that while there are some nutritional gains made during the sprouting of grains, they are minor.  Studies in animals have failed to find significant benefits with consumption of sprouted vs unsprouted grains.  So, you'll find little evidence supporting the benefits of human consumption of sprouted grains over unsprouted grains.

Is the amino acid composition enhanced?  During sprouting, it appears that the content of certain amino acids increases.  However, sprouted grains still remain low in some amino acids, and the improved amino acid composition does not make sprouted grains a complete source of protein, like meat, fish, poultry, eggs, or soybeans. 

Are the nutrients more bioavailable?  Sprouting does reduce the amount of certain antinutrients, such as tannins or phytic acid, that bind to nutrients, such as minerals, thereby reducing their bioavailability.  This is certainly one advantage of sprouted over unsprouted grains.  However, it doesn't mean that unsprouted grains aren't nutritious, and consuming a diet that incorporates a wide variety of foods, such as vegetables, fruits, whole grains, and high quality sources of protein, helps enhance overall intake of many nutrients. 

Does sprouting boost enzyme activity? Sprouting grains for a short time appears to increase enzymatic activity, which may improve digestibility of both the protein and carbohydrate.  However, that enzymatic activity would also decrease or cease with processing, cooking, storage time, and digestion.  

Do they have a lower glycemic index (GI)?  Some sprouted grain products do appear to have a lower glycemic index than unsprouted whole grain products.  This may be most useful to individuals with diabetes.  At the same time, many factors, such as meal composition, affect the GI of a food.  Also, it's best to consider the whole diet, rather than a single food, along with other factors, such as physical activity, when discussing ways to manage blood sugar levels.   

What's the bottom line?  While there are nutritional differences between sprouted and unsprouted grains, many appear to be minimal. These differences will likely depend on the type of grain, the quality of the grain, the length of germination, processing, and preparation method of the grain.  Basically, when it comes to nutrition, I think we might be splitting hairs when comparing sprouted to unsprouted grains.  Also, remember that whole grains and sprouted grains are both going to be more nutritious options than refined grains. While they may not be as miraculous as proponents claim, experimenting with sprouted grains can be a fun way to add variety to your diet. So go ahead, try it! 

Are you a sprouting enthusiast?  What are your favorite sprouted grains, legumes, or seeds?    

Trendy Bytes: Alcoholic Energy Drinks

  Photo credit: erix! (Flickr)

Jaeger Bombs and Cherry Bombs...I imagine you may have heard of these popular mixed drinks. They're a fusion of energy drinks and alcoholic beverages that have been all the rave with young party goers for years.  But have you heard of Four Loko and Joose?  These are a couple of the up and coming pre-mixed alcoholic energy drinks.  I only recently learned of them at the grocery store checkout when the checker and bagger were discussing their experiences with these caffeinated brews. Both admitted that the alcoholic energy drinks were quite "intoxicating" and could really "mess you up" in their words.  Hearing this was not breaking news to me. I knew people, especially young adults, often combine energy drinks with alcohol.  An estimated 54% of young energy drink users mix them with alcoholic beverages and a whopping 73% admit that they consume several energy drinks at a time with alcohol.  After learning about these drinks, I decided to take myself on a fact-finding mission to find out the truth about these caffeine-spiked cocktails.

Fact #1:  You might want to think of these drinks as beer on steroids. Serious.  Most of the caffeinated alcoholic beverages currently on the market weigh in at 6-12% alcohol. For comparison's sake, most beers average around 4-6% while wine averages about 12-15%.  Sounds fine except that the typical serving size for the caffeinated brews is about 24 ounces.  Depending on the alcohol content, that could be the equivalent of having 4 beers! 

Fact #2: These drinks are likely loaded with calories, mostly empty ones.  I say likely because nutrition information, such as calorie or sugar content, are not currently required according to alcohol labeling regulations.  However, I'm not surprised that one source indicates that one can of Four Loko contains up to 660 calories and 60 grams of sugar.  I can believe it given that energy drinks are a known source of significant amounts of added sugar while alcohol contributes 7 calories per gram. (For a frame of reference, fat provides 9 calories per gram while carbohydrate and protein provide 4 calories per gram.)

Fact #3: A typical serving may contain the caffeine equivalent of a Venti Starbucks Coffee, which is about 415 mg. As for my efforts to find out just how much caffeine these bad boys contain, we'll just say that I'm still waiting on an answer from the actual companies.  They often contain ingredients, such as caffeine, guarana (more caffeine), ginseng, and taurine, that are typically found in regular energy drinks.  So what affect does that amount of caffeine have on a drinker?  The jury is still out on that question, so  concern has been raised recently about the safety of consuming these additives, especially caffeine, with alcohol.

Fact #4:  Alcoholic energy drinks may leave one with more of a buzz than they bargained for.  These concoctions appeal to young party-goers who want to maintain the energy to party all night long and feel less drunk while doing so.  However, just because these drinkers feel less drunk does not mean they actually are less drunk.  Early research suggests that while those who combine alcohol with energy drinks believe they are less intoxicated than they are, they still exhibit deficiencies in performing certain physical and visual tasks. Also, caffeine appears to have no significant affect on blood alcohol concentration (BAC) for imbibers of caffeinated alcoholic beverages. Meaning that if a person drinks X number of drinks, their BAC will still increase accordingly.  Some worry that if  consumers of caffeinated cocktails perceive themselves as being less intoxicated than they actually are then they may be at greater risk of alcohol-related health problems, including alcohol poisoning.  In fact one study found that drinkers who sipped on a duo of alcohol and energy drinks were not only more intoxicated when leaving a bar, but they were also far more likely to intend on driving afterwards compared to those who consumed alcohol alone.  Scary!

Don't be surprised if you start hearing more about these commerically-prepared alcoholic energy beverages as the controversy appears to be picking up some steam since some government officials are looking for more regulation in this area.  What do you think?  Do we need more regulation? More education? Or are these drinks no worse than say a rum and Coke or an Irish coffee?

Trendy Bytes: Agave

Photo courtesy of Suzie T (flickr).

Agave nectar or agave syrup seems to be one of the latest celebrities in the world of sweeteners.  Agave syrup has a slightly thinner consistency than honey and is considerably sweeter than regular table sugar, and it has been touted as a more superior alternative to refined sugar or high fructose corn syrup (HFCS).  It's often acclaimed for being a more natural sweetener and for its low glycemic index.  On its rise to fame, agave nectar has gained many fans hopeful that this new alternative sweetener will help them accomplish things, such as improved nutrition and weight loss.  So, how does it stack up against the competition?

Agave syrup, that's just a naturally-occurring nectar that is simply extracted from the agave plant, like aloe from an aloe plant, right?  Not necessarily.  There are several different species of agave that can be used to produce agave syrup; however, regardless of where it comes from, the liquid extracted from the agave plant undergoes heat and/or enzyme treatment that breaks down larger carbohydrate molecules into simple sugars, fructose and glucose.  This process vaguely reminds me of the one used to make HFCS.  Natural? You be the judge. 

Agave syrup has a lower glycemic index than sugar, so it's better for me, right?  Not so fast!  The glycemic index (GI) of agave syrup ranges between 10-35, which is considerably lower than the comparative standard of 100 for pure glucose or white bread.  However, the GI has its flaws.  While most GI test portions included 1-2 Tbsp of agave syrup, most people using it would not just eat 1-2 Tbsp of pure agave syrup alone.  They often use it in or on other foods, and each food or beverage consumed with that meal affects the overall glycemic response. There are other factors, such as the presence of diabetes, that can affect glycemic response, too.  Consider this, some vegetables, legumes, and fruits have a higher GI than fructose, but does that mean they aren't nutritious?  While many diet books and programs proclaim the benefits of the low-GI diet for weight management, the evidence doesn't really support its use for this purpose.  On the other hand, some evidence suggests that using the GI may be helpful for those who have diabetes.  However, carbohydrate counting continues to be the most effective dietary strategy for managing blood sugar levels for those with diabetes.

Well, it's got to be better than high fructose corn syrup or table sugar, right?  As previously mentioned, agave syrup is actually composed of fructose and glucose.  In fact, HFCS is 55% fructose and 45% glucose, table sugar is 50% fructose and 50% glucose while agave syrup can range between 85 - 97% fructose and 3-15% glucose.  Yes, its fructose composition is even higher than HFCS. Gasp!  (That is actually what contributes to its low GI.)  Some studies suggest that high intakes of dietary fructose (>/=20% of total calorie intake or about 50-100 g/d; 1 Tbsp of agave could provide about 14-15 g of fructose) may contribute to elevated triglycerides and increased LDL-cholesterol in certain populations.  For individuals with fructose malabsorption, consumption of agave syrup may contribute to digestive disturbances, such as bloating and abdominal discomfort, due to its high fructose content.  While the actual agave plant may have a high antioxidant capacity, agave syrup appears to have lower antioxidant levels than raw cane sugar, dark and blackstrap molasses, maple syrup, and honey.  Also keep in mind that agave contains approximately 4 calories per gram or about 16 calories per teaspoon, which is comparable to both HFCS and table sugar.  Essentially, agave syrup is another form of sugar.  Because it is not naturally occurring in foods, it is considered an added sugar in the diet, and current guidelines recommend limiting the intake of added sugars.

On the bright side, agave syrup is sweeter than regular sugar (thank the higher fructose content), so users report needing to use less to sweeten their beverages and food.  That could help reduce overall added sugar and calorie intake.  It is also a vegan-friendly alternative to honey.

What's the bottom line?  Agave nectar is not necessarily more nutritious than table sugar, honey, or HFCS.  It's a form of added sugar, and it's best to curb our intake of added sugars to achieve our best health.  In more practical terms, my advice is to move toward 2 or fewer servings of added sugar, like agave nectar, daily while focusing on consuming enough of the more nutritious foods, such as vegetables, fruits, and legumes.

Foodie Friday: Hearty Berry and Cinnamon Quinoa with Toasted Walnuts

Photo courtesy of Michelle Loy. Copyright 2010. All rights reserved. 

I fell in love with quinoa (pronounced keen-wah) while I was in undergrad and had to make a quinoa pilaf for a food prep class.  It looked like birdseed, so I didn't know what to expect. However, I was pleasantly surprised by its slightly crunchy texture and hearty, nutty flavor.  This pseudocereal seed prevails as a powerhouse plant-based source of protein because it contains a healthful balance of all essential amino acids and is well-digested by the body.  Its protein profile makes it the perfect component in the vegetarian diet.  Quinoa is also an excellent plant source of iron, magnesium, folate, and managanese and a good source of fiber and copper.  Newer data also indicate that quinoa harbors a host of phytochemicals, including polyphenols, flavonoids, and phytosterols.  Because it's gluten-free, it also works well for those with celiac disease.

Quinoa's versatility has won me over.  It provides the perfect alternative for those who are a little bored with the brown rice or whole wheat couscous routine.  It works well in soups, salads, and for breakfast.  I also love the fact that you can actually cook it in a rice cooker. And like rice, it also freezes well, so you can cook ahead and store for future recipes.  So simple!  You can also find gluten-free noodles and other products made from quinoa that can sub for other gluten-containing foods.

If you're not sold on it yet because a dietitian's doing the sales pitch here, then trust my husband.  I introduced him to this a few years ago, and he finds it quite tasty!

Here's a delicious, warm, wholesome breakfast quinoa.  Try it, and let me know what you think.

Hearty Berry and Cinnamon Quinoa with Toasted Walnuts
{Print this recipe}
Ingredients:
1 cup quinoa, rinsed (I used red quinoa in the photo above.)
2 cups water
1/2 cup 1% milk (You could use soy or almond milk, too.)
2 cups fresh blackberries, rinsed (You could also use other berries, such as blueberries.)
1/2 teaspoon ground cinnamon
1/2 c chopped walnuts  (You could also use other nuts, such as pecans.)
4 teaspoons brown sugar or to taste (You could also use honey, agave, or maple syrup.)

Directions:
1.  Rinse and drain quinoa through a fine mesh strainer thoroughly before cooking.  (This removes any remaining bitter-flavored saponins.)  Combine the water and quinoa in a medium saucepan and bring to a boil.  Reduce heat to medium-low, cover, and simmer until all the water is absorbed, about 10-15 minutes.  (If you have a rice cooker, that will work perfectly, too!)
2.  While the quinoa is simmering, toast the walnuts in a dry skillet over medium-high heat stirring frequently for about 2 minutes.
3.  After the quinoa is cooked, stir in the milk, blackberries, cinnamon, walnuts, and brown sugar. 
4.  Enjoy!

Serves: 4

Nutritional Info:
Calories: 345     Carbohydate: 44 g     Fat: 14.5 g     Saturated fat: 1 g     Monounsaturated fat: 1.4 g     Protein: 11 g     Cholesterol: 1.5 mg     Fiber: 15 g     Sugar: 10 g     Sodium:  30 mg
High in:  omega-3 (linolenic) fatty acid, riboflavin, vitamin B12, magnesium, and zinc

Trendy Bytes: Fiber Invasion

Used with permission by the American Dietetic Association.

The food manufacturing industry has unloaded an arsenal of products boasting a high fiber content.  I'm sure you've seen them.  Not only can we get "double fiber" bread, but now we can also consume foods that aren't typical sources of fiber, such as yogurt, cottage cheese, and even water!  When these products first started invading the marketplace, my dietitian radar of skepticism was immediately raised.  Is this because I'm not a fan of fiber?  No, I definitely believe that fiber-rich foods offer a wealth of potential health benefits, including improved bowel regularity, blood glucose control, and cholesterol management.  Also, Americans are definitely not consuming enough fiber -- only about half of the 20-35 g/day that's recommended.  However, I'm more of a fan of foods brimming with naturally-occurring fiber over those that have been infused with isolated fibers, like inulin (from chicory root) or polydextrose. These are also known as functional fibers.

Here are 5 reasons why I favor naturally-occurring sources of fiber (eg, whole grains, legumes, bran, vegetables, fruits, nuts, and seeds) over foods spiked with functional fibers.

• Processing alters the plant's natural structure.  Some earlier research suggests that the more refined the plant food, the less effective it may be at promoting health.  For example, one study found that as wheat-based foods became more refined, the greater the insulin and blood sugar response.  So frequently consuming these more refined products may make managing a health condition like type 2 diabetes more challenging.  Another study found that subjects had more difficulty with bowel movements when consuming finely ground wheat bran in comparison to those consuming coarse wheat bran.  Essentially, the more refined the plant food (and these isolated fibers are refined components of foods), the less benefit we may actually get from the natural form of the food.  So focus more effort on consuming foods that are less refined.
• When we extract one component of a food (eg, fiber), we are missing out on a host of other valuable nutrients and phytochemicals that the original plant-based foods offer.  For example, we can obtain naturally-occurring sources of inulin from onions, bananas, leeks, asparagus, shallots, peaches, and garlic.  All of these contain a variety of valuable nutrients and phytochemicals.  Think of the possibilities!
• When we purchase a product based solely on the marketing claims on the label, our attention may be diverted from some of the less nourishing ingredients.  For example, I had a client who wanted me to evaluate the new granola bars she'd been consuming for an occasional snack.  The label on the box highlighted that they were only "90 calories" and contained "35% of the Daily Value for fiber" (mostly inulin from chicory root extract).  However, upon closer investigation of the ingredient list, we found that the product was riddled with several sources of added sugar, contained few high quality ingredients, and was not a significant source of many other key nutrients. So look beyond the clever marketing claims!
• These fiber-laced foods may be substituting other nutritious foods.  For instance, the high-fiber granola bars may replace a serving of vegetable or fruit that could be eaten as a snack instead.  Also, some people may lax up on their consumption of foods naturally high in fiber since they're getting fiber from the fortified foods.  Remember to consider what nutrients or phytochemicals we might be missing out on by doing this.
• Little research has been conducted on the health benefit of these functional fibers.  The evidence that is available seems to be very weak in terms of their impact on optimizing health.  I don't necessarily believe that these isolated fibers aren't capable of promoting health like their naturally-occurring counterparts; however, the evidence doesn't support their widespread infiltration into the food supply just yet.  In fact, one recent research study suggests that higher intakes of isolated inulin may lead to mild gastrointestinal discomfort in the form of bloating and gas.  So it may be wise to practice moderation with these foods, especially if you already have GI disturbances. 

What do you think of these fiber-spiked foods?

Trendy Bytes: Greek Yogurt

 Photo courtesy of Michelle Loy. Copyright 2010. All rights reserved.

So I finally succumbed to one of the latest trends in nutrition...Greek Yogurt.  I'd heard clients, students, and others rave about it; however, I really dragged my feet when it came to trying it out myself.  While I'm much less of a food neophobic than I used to be, I guess I held off because I am admittedly pretty picky when it comes to my yogurt.  I opted to begin with a familiar brand (must be that food neophobia kicking in), and I must say that I wasn't impressed.  I could not figure out why anyone would go for it, but after a little field research, I realized I had started with the wrong brand!  That made a world of difference.  After experimenting with several different brands, kinds, and flavors of Greek-style yogurt, I have finally settled on one favorite in particular -- Fage 2%.  Now, Greek-style yogurt has won me over.  

How does it measure up nutritionally?  Although Greek yogurt can have a seriously luxurious texture and taste, keep in mind that it is basically a type of strained yogurt.  The whey portion is removed leaving behind a thicker, less watery version of yogurt.  So it's not really as mysterious as many people seem to believe.  Because it's strained, it typically contains about twice the amount of protein of regular yogurt, so if you're looking to give your meal or snack a protein boost, this could possibly help with that depending on your personal nutrition needs.  But remember that most Americans are already consuming plenty of protein. You'll also get plenty of calcium and probiotics, too.  Most brands of plain Greek yogurt also tend to be slightly lower in sodium and naturally occurring sugar than regular plain yogurt.  Two things you might miss with Greek yogurt are Vitamins A and D.  Most regular yogurts are fortified with them, and I've found that some versions of Greek yogurt are not.  The good news is that there are other ways to get enough of these nutrients.  If you're watching your calorie or fat intake, you may want to opt for the 2% or 0% versions of Greek yogurt as the whole milk versions tend to be a lot heavier in calories and fat, especially saturated fat.  Otherwise the calorie and fat profiles of low-fat Greek yogurt and low-fat regular yogurt are fairly similar.  Finally, be aware that some of the flavored versions of Greek yogurt will contain added sugar, so I recommend going with the plain kind and combining it with your own mix-ins, such as whole, fresh fruit or nuts so that you're in the driver's seat with the added ingredients. 

How to enjoy it? Use it as you would other yogurt for a snack by adding in fruit, granola, or nuts for flavor and texture.  Mix it with cereal and fruit for breakfast instead of using milk. With the plain kind, you may want to add a little sweetness with honey or fruit preserves.  In the photo above, I added about 1 tsp of fruit preserves and fresh fruit. You can also use Greek yogurt as a substitute for sour cream or mayo in dips or on sandwiches.  Or enjoy it in a smoothie!

If you haven't tried it, give it a shot and let me know what you think.  If you have tried it, what do you think?

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