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Food Myths: What do YOU Need to Know? Holly Herrington, RD, LDN, CDE Center for Lifestyle Medicine Top Food and Health Trends of 2013 • Which Ones Have You Heard? Food Myth 1: Gluten Free is the Way to Be! • What IS Gluten? Dietary Protein found in rye, wheat, and barley. Why Avoid Gluten? • Celiac Disease – Autoimmune disorder – Affects 1 in 130 people – Inability to break down this protein – Diagnosed with blood draws and small bowel biopsy • Gluten intolerance, on the other hand, may be diagnosed when abdominal distress, and sometimes fatigue, regularly occurs after consuming gluten (and celiac disease has been ruled out.) SYMPTOMS • Diarrhea • Fatigue • Abdominal pain • Weight loss • Abdominal distention • Flatulence • Ostoepenia • Abnormal Liver Function • • • • Vomiting Iron Deficient Anemia Constipation Nausea Unless you have Celiac Disease or Gluten Intolerance, there is no reason to go Gluten Free • NOT lower calorie – Processed GF foods usually have higher calories – Will NOT promote weight loss • Not anti-inflammatory – Does not reduce arthritis, knee pain – Does not reduce blood pressure – Does not improve heart health Consequences of Going Gluten Free: •Less intake of essential vitamins and minerals •Constipation •Food deprivation Foods that are naturally Gluten Free? •Fruits, veggies, low fat dairy •Grains including oats, rice, quinoa •Beans and legumes •Nuts and seeds •Lean proteins Shelley Case, B.Sc., RD NUTRITION ISSUES IN GASTROENTEROLOGY, Food Myth 2: Organic is Optimal • Personal Choice • $$$ – Sustainable farming may support the health of the soil, supports local farmers, well being of livestock, tastes better, etc. • LESS pesticides, Not “NO pesticides” – over 20 chemicals are commonly used in the growing and processing of organic crops that are approved by the US Organic Standards. » Pesticides used are not synthetic • Organic food is not “healthier” than non-organic – No significant nutritional difference exists between conventional and organic crops and livestock. National Center for Food and Agriculture Where to Start? • Clean 15: the lowest amount of pesticide residue and “safest to buy conventionally” • Dirty Dozen: highest pesticide load and “safest to buy organic” Clean 15: Avocados Sweet corn Pineapples Cabbage Sweet peas (frozen) Onions Asparagus Mangoes Papayas Kiwi Eggplant Grapefruit Cantaloupe (domestic) Cauliflower Sweet potatoes Dirty Dozen: Apples Strawberries Grapes Celery Peaches Spinach Sweet bell peppers Nectarines Cucumbers Cherry tomatoes Snap peas Potatoes Myth 3: Juicing cleanses your body of built up toxins • NO reason you need to “cleanse or detox” • FACT: Your body detoxes itself! – Your Kidneys, liver and Spleen are always cleansing and detoxing your body. You are always producing metabolic waste. • Putting your body at nutritional risk – No protein, no fiber • Feel irritable, tired or fatigued • Not sustainable – Are you going to return to unhealthy eating? • No truth that you are retaining waste in your colon • NO evidence in science that juice is absorbed better than whole fruits and veggies • NO FIBER – When put through a juicer cell walls are crushed, therefore losing all fiber • EXPENSIVE – Can spend over $20 per day in fruits and veggies to make a small amount of juice • HIGH CALORIE 8 oz glass of juice: 3-4 oranges – (fruit juice) 6-8 tomatoes 1 whole pineapples 5 apples 1 bunch of carrots By extracting the maximum amount of nutrients from juicing, your body can absorb these nutrients better. This gives your digestive system a rest from working on fiber. juicing can reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion, and help you control your weight. Plant Based Diet • Cancer risk can be reduced when plant foods are emphasized in the diet • Based on research, fruits and vegetables have the potential to reduce the risk of many types of cancers including mouth, pharynx, larynx, esophagus, stomach, lung, pancreas, and prostate cancer – Contain vitamins, minerals, and phytochemicals 2.5 cups (5 servings) of fruits/ veggies each day • Fruit – 1 medium-sized piece of fruit • Vegetables – 1 cup of raw vegetables – ¼ cup of dried fruit – 4 ounces (1/2 cup) of 100% vegetable juice – 4 ounces (1/2 cup) of 100% fruit juice – ½ cup of canned or cooked vegetables – ½ cup of canned or fresh fruit Phytochemicals • Biologically active substances that can protect cells from being damaged • Give plant foods their color, odor, and flavor • The best way to get phytochemicals in your diet is to eat a variety of fruits, vegetables, whole grains, and legumes – Try to get at least 5 servings of fruits and vegetables per day Phytochemical(s) Plant Source Possible Benefits Carotenoids (such as betacarotene, lycopene, lutein, zeaxanthin) Red, orange, and green fruits and vegetables including broccoli, carrots, cooked tomatoes, leafy greens, sweet potatoes, winter squash, apricots, cantaloupe, oranges, and watermelon May inhibit cancer cell growth, work as antioxidants and improve immune response Flavenoids (such as anthocyanins and quercetin) Apples, citrus fruits, onions, soybeans and soy products, coffee and tea May inhibit inflammation and tumor growth; may aid immunity and boost production of detoxifying enzymes in the body Phytochemical(s) Plant Source Possible Benefits Inositol (phytic acid) Bran from corn, oats, rice, rye and wheat, nuts, soybeans and soy products May retard cell growth and work as an antioxidant Polyphenols (such as ellagic acid and resveratrol) Green tea, grapes, wine, berries, cirtus fruits, apples, whole grains and peanuts May prevent cancer formation, prevent inflammation and work as antioxidants Public Enemy No. 1 Sugar, like anything, can be harmful in EXCESS • Added Sugars Add to Your Risk of Developing Health Risks – Added sugar (20% diet) doubled risk of mortality from heart disease – Even if you are not overweight • Added sugar increase risk and contribute to: – Obesity • Increased risk of developing many cancers including breast, colon, rectum, endometrium, kidney, esophagus and pancreas* – – – – Type 2 Diabetes High Cholesterol NAFLD (fatty liver) High blood pressure JAMA January 2014 *ACS Guidelines on Nutrition and Physical Activity for Cancer Prevention 2011 Sugar is NOT the Enemy! American Heart Association Recommends: Women: 100 calories per day from added sugars (6 teaspoons or 24 g) Men: 150 calories per day from added sugars (9 teaspoons or 36 g) 1 g sugar = 4 calories 1 tsp = 4 g sugar or 16 calories 12 oz soda = 40g sugar or 160 calories • Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose). • Any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation – Sugar in your coffee – Cereal – Added sugars (or added sweeteners) can include natural sugars such as white sugar, brown sugar and honey How to Spot a Diet Myth New diet myths can crop up at any time; fads come and go. Step back, check out the evidence, and be a bit skeptical. • Look for red flags, such as promises that sound too good to be true or dramatic statements refuted by reputable health organizations. • Think critically. Consider the "facts" touted in diet myths. Are they from biased or preliminary research? – One study doesn't make a fact The messages need to be evidence-based, which means multiple studies conducted in large groups of people and reviewed by independent scientists. • Ask an expert. A registered dietitian or other health professional can help you tell nutritional fact from fiction. • Remember, there are no magic bullets. The true approach to good health includes an overall healthy eating pattern, enjoyed and followed over time Take Away Tips: There are no quick fixes, no short cuts! Eat a balanced diet with plenty of plant foods like vegetables, fruits, whole grains, and legumes Include lean protein sources like egg whites, fish, nuts and seeds Limit crappy sugars! juices, regular sodas, refined carbohydrates Resources • American Institute for Cancer Research – www.aicr.org • American Cancer Society – www.cancer.org • American Dietetic Association – www.eatright.org • United States Department of Agriculture – www.usda.gov • National Cancer Institute – www.cancer.org • MyPyramid.gov – www.mypyramid.gov • American Heart Association – www.heart.org • National Heart Lung and Blood Institute – http://www.nhlbi.nih.gov/ QUESTIONS? THANK YOU! Holly Herrington Center for Lifestyle Medicine 312-695-2300 [email protected]