Kombucha, Kimchi and More

by Ivan | May 1, 2020 | Nutrition, Patient News

Nutrition Health Spotlight: Kombucha, Kimchi and More

Researchers continue to examine the trillions of bacterial species residing in our gut microbiome to better understand their potential to help maintain health and prevent disease. Some of the most studied are probiotics, microorganisms found in yogurt and other fermented items. Probiotic foods are much in demand as a tasty, trendy way to improve “good” bacteria and enhance digestive health…but can they? We’ll find out in this Nutrition Health Spotlight.

The landscape is a confusing one, spawning a multimillion-dollar industry of probiotic-rich foods and supplements and a growing fascination with fermentation. But keep these facts in mind: No health claims for probiotics have yet been approved by the Food and Drug Administration, and, overall, data is still emerging regarding the potential health benefits of fermented foods. We checked in with Robert Hutkins, Ph.D., professor of food science at the University of Nebraska, who literally wrote the book on the topic with the second edition of Microbiology and Technology of Fermented Foods.

Q: What sparked the newfound popularity of centuries-old fermented foods?

A: When I wrote the first edition of the textbook in the early 2000s, fermentation was considered an old science with not much new to be learned. But a perfect storm occurred in the last 10 years, with rising interest in nutrition and health; artisanal, organic and ethnic foods; and bold, unique flavors. All are found in fermented foods. In addition, advances in genome sciences provided researchers with tools to study relevant microbes and microbial communities in nearly every category.

Q: How are fermented foods made?

A: The traditional way is to rely on the microbes already present in that food, as in sauerkraut or kimchi. The other way is to use a starter culture, a concentrated collection of microbes designed to provide consistent flavor and quality, which is how yogurt, cheeses and yeast breads are made. Ultimately, the microbes feed on the starch and sugars in the food to produce lactic acid or ethanol, which have natural antimicrobial activities to protect from spoilage microbes. Nearly every civilization has at least one fermented food as part of its heritage, such as Japanese natto, Hawaiian poi and the Indian yogurt drink lassi.

Q: Why are fermented foods considered healthier?

A: Many fermented foods are rich in live microorganisms, and yogurt, kefir and other products often contain added probiotic microbes known to support a healthy microbiome. But despite a great deal of information that appears to point toward including fermented foods as part of a good diet, we need more clinical human studies to show specifically how they can improve health.

Q: Do all fermented foods contain probiotics?

A: Although overlap exists, fermented foods don’t always contain probiotics. Only specific live microbes that have been identified as having potential health benefits can be considered probiotics, and there are dozens in foods yet to be studied. Another important distinction is that while fermented foods are always made with microorganisms, when processed by baking, smoking or pasteurization, those live microbes are killed. For example, live cultures are present in sourdough bread, but they don’t survive the baking process; likewise for products that are processed, like canned sauerkraut. Also note there are foods that may seem fermented but are not, such as California olives and most pickles, which are simply put into a brine.

Q: I’d like to try adding some fermented foods to my diet. What would you recommend?

A: You’re likely already familiar with yogurt or plant milks that contain live strains of bacteria. Other fermented foods include kefir (a tangy dairy drink), kimchi (a spicy Korean dish of cabbage, radish and scallions), miso (a Japanese fermented soybean paste used in soups and sauces), kombucha (a sweet tea beverage fermented with a symbiotic colony of bacteria and yeast), and cheddar and most other hard cheeses. Many contain healthy omega-3 fatty acids and B vitamins as well as live microbes.

Note: If you are immune compromised, check with our office first about eating unpasteurized fermented foods, like raw milk cheese or dry fermented sausage.

The post Kombucha, Kimchi and More: Nutrition Spotlight appeared first on Specialdocs Consultants.

The post Kombucha, Kimchi and More appeared first on Specialdocs Consultants.

Are Plant Based Burgers Really Healthier?

by Ivan | Mar 1, 2020 | Nutrition, Patient News

Examining Plant Based Burgers as Meat Alternatives

They’re 2019’s most sizzling success story, found everywhere from grocery freezer to fast food counter. Impossible Foods and Beyond Meat have brought plant based burgers from fringe to mainstream with remarkable rapidity. So quickly, in fact, that despite their ubiquity, questions abound regarding the burgers’ benefits. What exactly are they made of? Are they flavorful? How do they compare nutritionally with a turkey patty or an all-beef quarter pounder? Are they meant for a healthy planet and a healthy body?

Both feature a lengthy list of ingredients that may seem far from natural, but both plant based burgers were formulated to recreate the meaty, juicy mouthfeel of a hamburger. That being said, hundreds of meat alternative taste tests and rave reviews have demonstrated that expectations have indeed, been exceeded.

Ironically, many vegans haven’t embraced these plant-based burgers precisely because their taste, smell and texture evokes a beefy authenticity they’ve long eschewed.

What Goes Into Plant Based Burgers?

Impossible Burger is made primarily of soy protein concentrate, coconut and sunflower oil, binders, vitamins, minerals and the key ingredient – soy leghemoglobin, or “heme” – which makes the burger “bleed” and brown like meat. Beyond Burger, recently reconfigured to promise an even meatier flavor and chew, features an elaborate combination of plant proteins including pea and mung bean; fats for cooking sizzle, such as coconut oil and cocoa butter; minerals like calcium and iron; potato starch to bind; and beet juice extract for a beef-like red color in their plant based burgers.

Just the (nutritional) Facts!

Nutritional info for plant based burgers, paints a somewhat mixed picture. The good news is, the burgers contain approximately 20 grams of protein (equivalent to ground beef); a healthy mix of vitamins and minerals, including B vitamin, zinc and iron; and no cholesterol.

Interestingly, the plant based burgers may not be the best choice for people following a heart-healthy diet, as they are higher in saturated fat than turkey burgers and contain substantially more sodium than lean beef burgers. Moreover, you might consider creating your own vegetarian burger with beans, whole grains, herbs, seeds and nuts as a healthier option.

“These burgers offer good amounts of antioxidants and certain vitamins and minerals, but they aren’t quite the same as a whole-foods veggie burger made from beans,” explains Registered Dietitian Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics. “In order to mimic meat well, they use a blend of ingredients that includes saturated fat, similar to a beef burger, but from coconut oil.”

So, what’s the verdict?

“They’re interesting, delicious products that can fit into a balanced diet, and have benefits in the form of supporting the environment and saving the lives of animals,” she says.

To sum up, supporting the environment and saving the lives of Animals is, in fact, the real fuel driving these companies, both of which are on a mission to reduce meat consumption and ensure a sustainable global food supply by giving people what they enjoy most – big, juicy (plant based) burgers.

The post Are Plant Based Burgers Really Healthier? appeared first on Specialdocs Consultants.

Keto Diet: Right for You?

by Ivan | Aug 1, 2019 | Nutrition, Patient News

Considering Keto: Is It the Right Diet for You?

The truth is that a silver bullet for weight loss likely does not exist, but Americans’ perpetual search continues unabated. Low-carb diets such as Paleo, Whole30, and most prominently, Ketogenics, or “keto” may be the latest contenders, yet Academy of Nutrition and Dietetics spokesperson Ginger Hultin, RD, reveals she’s never seen a more popular – or more misunderstood – trend, the Keto Diet…..

Keto’s guidelines dramatically change typical eating patterns, with an emphasis on high fats (accounting for 80% of daily calories); moderate proteins (10 to 20% of daily calories); restricted carbs (5 to 10% of daily calories – ideally 20 to 30 grams a day, or the equivalent of a medium apple); and elimination of all grains, starchy vegetables and high-carb fruits. This means a diet replete with meats, butter, seeds, avocado and oily fish, but little or no bread, potatoes, corn, beans, legumes, milk, beer, sugar or fruits like bananas and pears.

The concept, according to Hultin, is that getting most of your calories from fat forces the body to enter ketosis and burn stored fats. Here’s how: In the absence of circulating blood sugar, which comes from carbohydrates, the body starts breaking down stored fat into molecules called ketones via a process called ketosis. Once ketosis is reached, usually within three to four days of eating less than 20 to 50 grams of carbohydrates daily, ketones are used to generate energy in the body until carbohydrates are eaten again.

Earlier research showed ketosis has benefits for blood sugar control among people with diabetes, and its efficacy has been proven in controlling seizures in some patients with epilepsy. Most people are attracted to keto based on the promise of shedding pounds quickly, which is when the diet’s drawbacks become glaringly evident.

“When followed consistently for the short term, the keto diet can lead to rapid weight loss,” says Hultin. “However, when people stop following it, as is inevitable on a highly restrictive diet, the weight is just as quickly regained, plus more.”

Side effects of a keto diet range from constipation due to lack of fiber to a potential negative impact on liver and kidney function, and limiting vitamin- and mineral-rich fruits, vegetables and grains is a concern for sustaining heart health. Hultin believes keto’s limited choices can also be socially isolating to dieters.

“The keto diet may be a quick fix but is not a sustainable solution,” she says.

There is no debate around the life-changing aspects of the keto diet for young patients with epilepsy, but experts agree that the long-term effects on others warrant further research before recommendations can be made. For those still interested in trying keto, a focus on healthier fats is essential, rather than options such as bacon and cheese. Additionally, be sure to test and monitor your blood cholesterol levels, as studies show many keto dieters experience an unwanted increase in these numbers.

Other trendy diets may fare no better in terms of sustainability. Whole30 takes a deliberately short-term approach with a 30-day plan that eliminates all sugar, alcohol, grains, legumes and dairy and focuses on moderate amounts of meat, seafood and eggs; plenty of vegetables; some fruit; and natural fats. Most people return to their previous eating habits after the monthlong experiment, according to Mayo Clinic. A paleo diet focuses on foods that were hunted and gathered during the Paleolithic era, and typically includes lean meats, fruits, vegetables and nuts, but eliminates whole grains, legumes and dairy products, making it challenging to adopt long-term.

The ideal diet? One that places the greatest emphasis on nature’s bounty of fruits and vegetables; encourages whole foods, whole grains, healthy oils, moderate amounts of protein, and does not eliminate entire categories of food.

“Find a diet that’s flexible enough to let you feel good about your relationship with food … and enjoy your life!” advises Hultin.

Did You Know?

Because fasting can put a person into ketosis, intermittent fasting can also be considered a type of ketogenic diet.

The post Keto Diet: Right for You? appeared first on Specialdocs Consultants.

Whole Grain Superfood

by Ivan | Jan 11, 2019 | Nutrition, Patient News

Going with the (Whole) Grain

Whole Grains may be the culinary trendsetters of the 21st century, but the ancient wonders of the grain world have remain unchanged for the last several hundred years. From chia to kamut, sorghum to spelt, like many whole grains, they are significant sources of protein, fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium.

You may already be familiar with quinoa, which became one of the first ancient grains to trend in U.S. kitchens earlier in the decade. You’ll find more below, each a story to tell and a taste to be discovered:

Amaranth,* native to Peru and a major food crop of the ancient Incas, has a peppery taste and a versatile cooking profile – bake it with bananas, use it to coat chicken or fish or toss with vegetables for a fresh salad.

Farro goes back 10,000 years to the time of the Fertile Crescent, and is thought to have sustained the Roman army. Key to Mediterranean diets, this grain is higher in dietary fiber than quinoa and brown rice and lower in calories. Its dense, chewy texture works well in soups, risottos and is thought by some aficionados to make the best pasta.

Freekeh, frequently found in Middle Eastern and North African cuisine, has roots in ancient Egypt. A form of wheat known for its chewy texture and nutty flavor, it’s often sold cracked into smaller, quicker cooking pieces. Use in pilafs and salads, or cook into a delicious porridge.

Kamut, also known as Pharaoh grain in a nod to its discovery in ancient Egyptian tombs, is rich and buttery-tasting, ideal in breads, pancakes and salads, or in a breakfast bowl with avocado and other whole grains, such as quinoa.

Millet,* a staple of the long-lived Himalayan Hunzas, is likely to be more familiar to Americans as a birdseed ingredient, but this grain has a delicious, nutty like flavor. Cook as a hot cereal, steam and use in salads or bake in breads and cookies.

Quinoa,* cultivated by the Inca in the Andes, has become even more popular on the American table in recent years. Dozens of varieties exist, from mild-flavored white and yellow to earthier tasting red and black. Prepare as a breakfast cereal, substitute it for rice and pasta, add to soups and salads, or pop and eat like popcorn.

Sorghum,* from Asia and West Africa, is a source of protein, and can be substituted for wheat in baked goods, eaten like popcorn or cooked into porridge.

Teff,* from Ethiopia and Eritrea, is a smaller-sized, quick-cooking grain high in iron and calcium, with a sweet molasses-like flavor that can be cooked into a polenta or ground into flour to make gluten-free breads and baked goods.

*Gluten-free
Sources: Harvard Health & Whole Grains Council

The post Whole Grain Superfood appeared first on Specialdocs Consultants.

Decoding Diets

by Specialdocs Consultants, LLC | Sep 25, 2018 | Nutrition, Patient News

Finding the Path to Better Health Through Your Diet

In the quest for a healthier lifestyle, even inveterate beef eaters may be considering a more vegetable-centric diet. If you’re on a journey to vegetarianism or simply curious about the side roads surrounding it, follow our road map to nutritious eating and decoding diets with the expert direction of Jen Bruning, RDN, Academy of Nutrition and Dietetics.

What Kind of Eater are You?

Flexitarian is a term recently coined to describe those who eat a mostly vegetarian diet with occasional forays into meat. “Flexitarian is probably the most relatable, allowing people to take a stepwise approach to less meat,” says Bruning. “Instead of building a meal around beef, it becomes a side dish, ingredient, or is eliminated altogether.” The flexibility is key to real life applications. “If you’re at a barbecue you can enjoy without guilt.”

Dietary notes: No real challenges in terms of meeting dietary needs – follow the traditional healthy ‘plate’ but place more emphasis on vegetables, and substitute beans and legumes for meat when possible.

Pescatarian refers to those who abstain from eating all meat and animal flesh with the exception of fish. It’s becoming increasingly popular as a healthier way to eat or as a stepping stone to a fully vegetarian diet. “This can be a very balanced way of eating,” confirms Bruning, “as fish are rich in protein and Omega-3 fatty acids.” Some pescatarian diets include eggs and dairy.

Dietary notes: Avoid fish that contain higher amounts of mercury e.g. marlin, orange roughy, swordfish. Instead, opt for cod, tilapia, trout, canned light tuna, whitefish, salmon and sardines, among other choices.

Lacto-Ovo-Vegetarian is the more traditional vegetarian diet, eliminating beef, pork, poultry, fish, shellfish or animal flesh of any kind, but including eggs and dairy. It can be a nutritionally complete way of eating. Good sources of protein include legumes (lentils, beans, peas), soy-foods (tofu, tempeh, edamame), seitan, meat alternatives (veggie burgers, plant-based crumbles), milk, nuts, seeds, and grains (farro, millet, quinoa). Incorporate foods high in iron: dark leafy greens, beans, tofu, tempeh, black strap molasses, quinoa and tahini. Calcium requirements can be met with leafy green vegetables, tofu, and calcium-fortified products.

Dietary notes: Add vitamin C-rich food, such as tomatoes, bell peppers or citrus fruit, to increase iron absorption, such as beans in tomato sauce.

Vegans do not eat meat of any kind, or eggs, dairy products, honey or processed foods containing these or other animal-derived ingredients.

Dietary notes: To ensure adequate nutrition, incorporate the following foods or take a vitamin:

• Vitamin B12 – fortified foods
• Vitamin D – fortified orange juice or mushrooms treated with UV light
• Iron – dark leafy greens and Vitamin C-rich foods to help with absorption
• Calcium – kale and turnip greens
• Omega-3 fatty acids – flax seed, chia, walnuts
• Iodine – iodized salt or sea vegetables

Avoid the Raw Vegan/Raw Food diet, which is based on a nutritionally incorrect premise that cooking foods above 118 degrees F is harmful to the body.

The post Decoding Diets appeared first on Specialdocs Consultants.

Plant-Based Diet

by Specialdocs Consultants, LLC | Jan 9, 2018 | Nutrition, Patient News

Plant the Seeds of Healthy Eating

Plant-based diet proponents are growing at a rapid clip in the US, buoyed by ongoing reports that following the regimen faithfully can result in a multitude of health benefits, ranging from increased energy and elevated mood to lower risks of diabetes, high blood pressure and heart disease. The abundance of antioxidants in whole plant foods may also help prevent or slow certain cancers. In addition, plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources.

“Plant-based nutrition is superior when it comes to most diseases.”
– Dr. Kim Williams, former president of the American College of Cardiology

Multiple studies point to the preponderance of refined, processed foods, loaded with added sugars and salts that comprise the standard American diet, and the link to disease. Choosing whole foods instead of refined grains and sugary fruit juices is key, and the Physicians Committee for Responsible Medicine illustrates the concept with these four ‘new’ food groups on the nutritional plate:

• Fruits are rich in fiber, vitamin C, and betacarotene. Also include fruits high in vitamin C, such as citrus fruits, melons, and strawberries. Choose whole fruit over fruit juices, which don’t contain much fiber.
• Vegetables provide vitamin C, betacarotene, riboflavin, iron, calcium, fiber, and other nutrients. Good sources are dark green leafy vegetables such as broccoli, collards, kale, mustard and
  turnip greens, endive, or bok choy. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene.
• Whole Grains contain fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc. Choose bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish.
• Legumes are good sources of fiber, protein, iron, calcium, zinc and B vitamins. These include beans, peas, lentils, chickpeas, baked and refried beans, soymilk, tempeh, and tofu.

How to adopt a plant-based diet

• Focus on filling your plate with a variety of colorful fruits, vegetables, whole grains and legumes, rather than on serving sizes or calorie counting.
• Try eating at least half your calories in legumes, whole grains, and starchy vegetables that will keep you full.
• Start with a familiar favorite recipe and change it to a plant-based one, such as chili with beans only or veggie or portobello burgers.
• Sources: Plantrician Project, Nutritionstudies.org

The post Plant-Based Diet appeared first on Specialdocs Consultants.