A-Z: Iron

Why is Iron Important?
Iron serves multiple functions in the body, but one of the most important is that in the form of hemoglobin within red blood cells. Hemoglobin is needed for oxygen to bind to the red blood cell and be carried to where it is needed within the body (1).

How do I consume iron?
There are two dietary forms of iron, heme and non-heme. Non-heme iron is found in plant sources while animal products contain both heme and non-heme iron. Non-heme iron is not absorbed as well as heme iron, but absorption can be increased by eating iron containing plant foods (spinach, beans, tofu and iron fortified foods) by eating them with Vitamin C containing foods (orange juice, tomatoes or strawberries for example. Red meat and liver are both good sources of heme iron (2).


Symptoms of Deficiency:

• Lethargy/tiredness
• Headaches
• Decreased appetite

If you believe you may have iron deficiency, please consult your primary healthcare provider.

References:
1. Iron. MedlinePlus. 2015.
2. Dietary Sources of Iron. University of Illinois McKinley Health Center. 2010.

A-Z: Hydrogenation

What is Hydrogenation (1)?
Hydrogenation is the process of adding hydrogen to a substance. In the food industry this is done to make fats more stable and avoid rancidity (or the off-flavor that comes from bad oil). There are different levels to which this can be done.

Partial Hydrogenation: Some but not all of the chemical bonds receive hydrogen resulting in an altered structure called trans, thus the name trans-fats. These fats have a longer shelf-life and improve the overall stability of packaged products.

Full Hydrogenation: All of the chemical bonds receive hydrogen resulting in a fully saturated structure. These products are more stable than the original oil form, but not as stable as their partially hydrogenated counterparts.

Hydrogenation and Health:
Partially hydrogenated fats, or trans fats have been linked to increased LDL cholesterol which increases risk of cardiovascular disease. A food may have 0g trans fat listed but under the ingredients have "Partially Hydrogenated Oil" listed, this indicates that the product contains <0.5g trans fat per serving (1).

Now as indicated in the Beta Carotene post, it is important to consume dietary fat. It's essential for the absorption of fat soluble vitamins A, D, E, K. Recommendations are to consume unsaturated fats and some saturated fats. 

References:
1. Talking About Trans Fat: What You Need to Know. FDA. 2015.

A-Z: Gluten

What is Gluten?
Gluten is a protein found in grains (wheat, barley and rye). Oats themselves do not contain gluten, but are commonly milled in facilities that mill wheat and thus are often contaminated. It is actually made from two smaller proteins gliadin and glutenin, the combination of these two provides the structure for yeast breads (1).

What's the beef with gluten?
Individuals with Celiac Disease have a reaction to gluten in the small intestine that causes inflammation and flattening of the absorptive cells. This means that nutrients aren't being absorbed properly but also leads to GI distress when consumed. Celiac Disease can only be diagnosed with a blood antibody blood test (2).

Definitions of importance (2):

Allergy: hypersensitivity cause by immune related reaction, can be life-threatening

Intolerance: abnormal response to a food or ingested substance (not immune related)

Sensitivity: larger categorical term that includes both allergies and intolerances

Why might those without Celiac "feel better" on a gluten free diet?

There are several possible reasons for this. A common reason is that a gluten free diet is more in line with MyPlate recommendations than the average American diet: meaning it is higher in fruits and vegetables and lower in refined grains and processed foods. Also, by consuming a gluten free diet, many convenience foods are eliminated as the sauces commonly contain gluten.

There are some anecdotal links between gluten intolerance and neurological conditions, however, the research on these associations is unclear (3).

Cooking and baking for those with Celiac Disease:

Wheat flour is incredibly universal in its application to baking. For this reason, baking gluten free items takes a bit more science (some companies have already taken the guess work out of this). Ingredients like tapioca starch, potato starch, brown rice flower, sorghum flour, xanthan gum and almond flour are combined to create a mixture that functionally resembles wheat flour (without gluten of course). For more on creating the right flour blend for baking see this link.

Verdict on gluten:

If you do not have a gluten allergy such as Celiac Disease, gluten is not bad for you. It is a protein found in grains and can be eaten as part of a balanced healthy diet.

General Food Allergies Informational Site:

Food Allergy Research and Education (FARE)

References:

1. Gluten Sensitivity. MedlinePlus. 2015.

2. Mahan KL, Swift KM. Medical Nutrition Therapy for Adverse Reactions to Food: Food Allergies and Intolerances. Krause's Food and Nutrition Care Process. 2012.

3. Hadjivassiliou M, Gibson A, Davies-Jones GAB, Lobo, AJ, Stephenson TJ, Milford-Ward A. Does cryptic gluten sensitivity play a part in neurological illness? Lancet. 1996;347(8998);369-371.

A-Z: Food Science

What is Food Science?
Food science is simply that, the science relating to food. Nutrition and food science are very closely related, as is culinary science. From when a food is harvested, transported, processed (cooked, cut, mixed, frozen, etc), packaged, transported to the store, and even consumer food preparation safety. Food science also includes creating new food products for consumers.

Massive cinnamon sticks on display by an ingredient vendor

Food Science Conference
IFT (Institute of Food Technologists) is the professional organization for food science. At their annual meeting there are educational sessions, research presentations, cooking demonstrations, and an expo featuring the latest innovations related to food products and processing.

A view of one portion of the IFT Expo floor.

This year the conference was in Chicago, IL and I was able to attend for one day. I attended a session on the impact of low-calorie sweeteners on gut bacteria, interacted with vendors at the expo, learned about the latest research from graduate students and other professionals, attended a cooking demonstration and the Illinois reception.

Pizza in the flavor of a Chicago style hot-dog

It was interesting to learn about the latest innovations in a neighbor field and brainstorm links to future research projects and collaborations.

Dark chocolate almond popcorn ball made in a cooking demonstration

A-Z: Electrolytes

Electrolytes

What are electrolytes?
Electrolytes are a group of minerals found in bodily fluids (blood, cells, mucus and more). Electrolytes are found as ions, or charged molecules. The most abundant bodily electrolytes are sodium (Na+), potassium (K+), and chloride (Cl-).

Why are electrolytes important?
Electrolytes play an important role in most cell functions including, muscle contraction, neuron signalling, and body acid/base (pH) balance (1). In the hot summer months, it is especially important to remain hydrated and consuming fruits and vegetables containing potassium and other electrolytes is a great way to stay hydrated.

Foods containing electrolytes?
Potassium (2):

• green leafy vegetables
• grapes
• blackberries
• carrots
• potatoes (with skin)
• citrus 

Sodium & Chloride:
Table salt contains both sodium (~40%) and chloride (~60%). Most Americans do not have difficulties consuming adequate amounts of each of these.

A word about sodium
Most Americans consume more sodium than the body needs 3,100mg/day compared to the 2,300mg/day or 1,500mg/day recommendations based on health status (3). Processed foods including ready-to-eat meals, frozen entrees, and deli meats tend to be higher in sodium. 

The main recommendations for electrolytes are to consume them from foods. If you are concerned with your electrolyte needs or your hydration status, please consult your primary healthcare provider.


References
1. Dugdale DC. Electrolytes. Medline Plus. 2013.
2. Potassium. Medline Plus. 2015
3. Sodium: How to tame your salt habit. Mayo Clinic. 2013.

A-Z: Diabetes

Diabetes

There is still much research being done on the progression and cause of diabetes, but this post is a general description of what is known with links for further reading.

Types of Diabetes:
First it is important to know that the sugar you consume is broken into its simplest form, of which the body prefers glucose. In order for body cells to be able to use this glucose for energy, insulin is needed. Insulin is made in the pancreas and then released into the bloodstream as needed (1). There are three types of diabetes:

1. Type I Diabetes

• The pancreas does not produce enough insulin for cells to be able to absorb glucose
• Injections of insulin are needed and blood glucose levels should be monitored frequently (2)

2. Type II Diabetes

• The pancreas can produce enough insulin, but the receptors don't communicate with glucose absorbing transporters 
• Previously referred to as "insulin resistance" or "adult onset diabetes", although children are now being diagnosed

3. Gestational Diabetes

• Diabetes can occur during pregnancy, this is why it is important to have proper prenatal care and consult your physician with any concerns

Importance of Carbohydrates:

An important part of diabetes management is understanding the importance of carbohydrates. It is common for those with diabetes to count carbohydrates in number of servings to ensure they are consuming consistently during the day (2). 


References:

1. Franz MJ. Medical nutrition Therapy for Diabetes Mellitus and Hypoglycemia of Nondiabetic Origin. Krause's Food and Nutrition Care Process. 2012.
2. Insulin Injections. Medline Plus. 2014.
3. Carbohydrate Counting. American Diabetes Assoc. 2015. 

A-Z: Caffeine

What is the buzz about caffeine?

Caffeine is a stimulant naturally present in certain foods including, coffee, tea, and chocolate. Stimulants impact the nervous system by exciting it, giving some people the feeling of alertness while others may have the jitters (1).

Caffeine

Cautions about caffeine!

Due to the stimulant nature of caffeine, large doses (more than 2-4 cups of coffee) can have negative health impacts for some individuals including:

• Dehydration
• Restlessness
• Rapid Heartbeat
• Headaches
• Dizziness

For most people, moderate amounts of caffeine up to 2 cups do not have negative effects. If you are concerned about your caffeine consumption or are pregnant, please consult your healthcare provider for personal recommendations.

References

1. Food and Drug Administration. Caffeine. MedlinePlus. 2015.

Independence Day PSA

As the 4th of July holiday approaches, I wanted to share a few quick food safety tips to help you enjoy your holiday to the fullest!

CLEAN: Wash surfaces (cutting boards, knives, counters etc) and hands with warm soapy water

SEPARATE: Keep raw meat separate from foods that won't be cooked (veggies, fruit, bread, chips etc.) this applies to dishes as well

COOK: Cook meats thoroughly and check temperatures to ensure they are cooked to the desired temperature

CHILL: 2-HOUR RULE! Cream pies, salads, sides and other deserts should find the refrigerator or cooler with ice after being out for no longer than two hours. This doesn't mean the party has to end, just tuck those perishables away!

Follow these four easy steps and your Independence Day holiday will be off to a great safe start!

For more food safety tips!

A-Z: Beta Carotene

What is beta-carotene? 

Beta-carotene is a carotenoid, or color containing (red, orange or yellow), fat-soluble compound. Beta-carotene is cleaved to form two molecules of retinal, a form of Vitamin A (1).

Vitamin A is important for cell function including DNA transcription which is essential for healthy growth and development especially in children and pregnant women. Vitamin A is also important for vision, which might be why you've heard carrots are good for your eye-sight (1).

Important to Know about beta-carotene:

Since Vitamin A is fat soluble, it requires fat for best absorption: only a small amount of fat is needed. So the next time you have a salad, be sure to include a little of your favorite salad dressing to help your body absorb the vitamins you're consuming.

Sources of beta-carotene:

• Red, orange, or yellow peppers
• Carrots 
• Pumpkin
• Sweet Potato

References:

1. Lindshield BL. Kansas State University HN 400 Flexbook. 489-496