Fiber and whole grain products have gained popularity and are popping up on grocery shelves in record numbers. It is important to understand the meaning of labels such as "high fiber," "made with whole grain" and "whole wheat." Studies have found whole grains and high fiber diets help with weight management and reduce risk of heart disease, diabetes and some cancers. The Dietary Guidelines recommend at least 3 servings of whole grains daily to meet nutritional needs; however, more than 80% of Americans consume less than one serving daily.
Even in spite of clever marketing, it is important to be able to decipher whole grains from refined grains. By definition, whole grains are made from the entire grain including the bran, germ and endosperm. Whole grains provide fiber, vitamins, minerals, antioxidants and phytonutrients that refined grains lack. "Whole grain" does not necessarily mean high fiber and vice versa. Breads may have added processed fiber from peas or other foods which do not contain antioxidants and phytonutrients found in whole grains. The fiber content of different grains varies based on the proportions of bran, germ and endosperm naturally occurring in the grain and also the amount of added sugar. For example, brown rice is 3.5% fiber while barley contains 15% fiber because it contains more of the bran portion. Grains such as crackers and cereals that contain added sugars will have to eliminate natural fiber to make room for the sugar content.
The best advice is to read labels carefully. Do not assume products that state "made with whole grain," "wheat" or "unbleached wheat flour" are whole grain. Look for 100% whole grain on the package or whole wheat flour listed as the first ingredient. If there are two grain ingredients and only the second ingredient listed is whole grain, the product can contain as little as 1% or as much as 49% whole grain. Many products have a mix of grains; however, "multigrain" does not necessarily mean all the grains are whole grains. For example, "multigrain" bread could contain 70% refined flour and only 30% whole grains.
To make the identification of whole grains easier, the Whole Grain Council encourages consumers to look for the Whole Grain Stamp on packages. The stamp comes in two varieties; a 100% Whole Grain Stamp assures foods contain a full serving or more of whole grains and that all the grain is whole grain while the basic Whole Grain Stamp can appear on products with at least half a serving of whole grains per serving. In order to meet nutritional guidelines, pick three foods with the 100% stamp or six foods with any whole grain stamp.
Overall it is best to look for products that are whole grain and high fiber. Both fiber and whole grains have documented health benefits and should be included in a well-balanced diet. Aim for breads that contain 3g of fiber per slice and cereals that contain 5g or more per serving. Choose grain products with minimal sugar and always look for the Whole Grain Stamp.
Wednesday, January 26, 2011
Wednesday, January 19, 2011
Friday, January 14, 2011
PETE Toxic?
Look for this symbol on your plastic containers and bottles......Food and water are often packaged into polyethylene terephthalate or PET containers. This is especially the case for convenient serving sizes of sodas and waters. PET contains a thermoplastic polymer resin. This is part of the polyester family. PET bottles can be clear or opaque. PET is typically made using a trans-esterification reaction between ethylene glycol (yes, that green stuff they put in radiators) and dimethyl terephthalate. The ethylene glycol is the byproduct of polymerization. Resonated PET is strong, but unmodified PET's melting point is often below the boiling point.
Modified PET is more stable and can be heated to 180 degrees Celsius for 30 minutes without melting. This PET will maintain glass temperature (the level where its molecules have more mobility) at about 75 Celsius (about 167 degrees Fahrenheit). This is when placticizers or other molecules used in the polymerization can leach indiscriminately into the liquid or food in the container.
However, this is a sliding scale and minute leaching will begin at significantly lower temperatures. Research confirms that heat leaching is higher when PET is exposed to direct sunlight. Temperatures above room temperature or even at room temperature for an extended period will cause significant leaching of toxins from PET. Up to 19 different migrating chemicals have been observed from amber PET bottles.
A number of acids, plasticizers, and acetaldehyde have been found to leach in PET research. Furthermore, foods microwaved in PET containers release cyclic oligomers. Other cyclic molecules such as benzene have proven to cause tumors. Cyclic oligomers from PET bottles may also leach from sun exposure.
PET has undergone significant toxicology research. In vivo and epidemiological studies have indicated that toxicity due to PET leaching is below levels thought to pose an immediate threat to the health of most of the population.
Indeed, the body has tremendous abilities to adapt to and detox plasticizers and other chemicals. However, we must also consider their possible affects upon those whose immune systems are
Small amounts of PET when kept chilled might not pose an immediate toxicity concern. Continuous exposure, on the other hand, especially when sodas are exposed to sunlight or PET containers are microwaved, could cause a host of possible disorders over time. Little research has been done to measure this possibility. In other words, we have yet to understand the long term risks of PET. That makes us continue to be the guinea pigs of the synthetic chemical industry.
Thursday, January 13, 2011
Water
Best Bottled Water?
I was alarmed to read that bottled water contains many of the contaminants found in tap water – and some brands actually appear to be tap water. How can I find good quality bottled water?
The latest study of bottled water came from the Environmental Working Group (EWG), a Washington-based nonprofit organization that investigates pollutants and their impact on public health. The EWG report isn't the first or the most comprehensive on the subject of bottled water. In 1999, the National Resources Defense Council, a New York-based environmental advocacy group, tested more than 1,000 bottles of 103 brands of bottled water and found that about one-third violated state standards or microbial impurity guidelines. The following year, a Consumer Reports investigation concluded that eight of 10 five-gallon polycarbonate jugs tested contained residues of bisphenol A, an endocrine disrupter.
The EWG report, issued in October 2008, documented a surprising array of chemical contaminants in every bottled water brand analyzed. The contaminants included toxic byproducts of chlorination in the store brands of several large retail chains, at levels the same as those routinely found in tap water. The EWG said that it considered the results to "represent a snapshot of the market during the window of time" in which the samples were purchased. Cancer-causing contaminants in bottled water tested "substantially exceeded the voluntary standards established by the bottled water industry," the EWG reported. The lab tests were conducted at the University of Iowa Hygienic Laboratory on 10 brands of bottled water purchased at retail outlets in nine states and the District of Columbia. The contaminants included disinfection byproducts, common urban wastewater pollutants such as caffeine and pharmaceuticals; heavy metals and minerals including arsenic and radioactive isotopes; fertilizer residue (nitrate and ammonia); and a broad range of others, tentatively identified industrial chemicals used as solvents, plasticizers, viscosity decreasing agents, and propellants. If you're concerned about the quality of your drinking water, your first step should be to have your tap water tested for contaminants. Get an independent lab to do this, not a company that sells water purifiers. Testing for a range of common contaminants can run more than $100, but the investment is worthwhile. If the test shows that your water quality isn't up to par, I suggest that you do what I have done - buy a water purification system that uses a distiller. While expensive, it will save money over bottled water in the long run. Be sure to do your homework - these systems vary greatly in quality, efficiency and price. Two systems that I use personally are the D-3 distiller from Glacier Water Treatment Systems, and the Purefecta System from Pall Corp. I also like cheaper carbon block/KDF systems. The latest study of bottled water gives us no more cause for confidence in these products than earlier ones did. If I knew for sure which brands provide water as pure as we would like it to be, I would name names. Unfortunately, all the information we have on that subject is in the form of manufacturer claims. Andrew Weil, M.D.
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