Diet Soda causing Weight Gain? Science Says Otherwise

Posted October 19, 2017 by wpengine & filed under Diet Pepsi, Myths, Statements.

A STATEMENT FROM THE CALORIE CONTROL COUNCIL
About Claims that Diet Soda causes Weight Gain:

Low- and no-calorie foods and beverages are a proven tool in helping manage weight. Multiple studies (referenced below) have shown changes in behavior and diet, including regular intake of diet sodas, result in successful weight loss and maintenance of that loss.

“Many Americans face challenges in achieving a healthy lifestyle, which includes a healthy diet with appropriate calorie intake and physical activity. Reduced-calorie products are an important tool in helping consumers improve their diet and lose weight” says Robert Rankin, President of the Calorie Control Council.

Reviews of the evidence by numerous organizations including the Academy of Nutrition and Dietetics support the benefit of reduced-calorie products. The Academy of Nutrition and Dietetics position on the use of nutritive and nonnutritive sweeteners states, “Use of aspartame and aspartame-sweetened products as part of a comprehensive weight loss or maintenance program by individuals may be associated with greater weight loss and may assist individuals with weight maintenance over time.”

Study References

1. Bellisle F. Intense sweeteners, appetite for the sweet taste, and relationship to weight management. Curr Obes Rep, 2015; 4(1): 106-110.

2. Miller PE, Perez V. Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies. Am J Clin Nutr, 2014; 100(3): 765-777.

3. Peters JC, Wyatt HR, Foster GD, Pan Z, Wojtanowski AC, Vander Veur SS, et al. The effects of water and non-nutritive sweetened beverages on weight loss during a 12-week weight loss treatment program. Obesity, 2014; 22(6): 1415-1421.

4. Piernas C, Tate DF, Wang X, Popkin BM. Does diet-beverage intake affect dietary consumption patterns? Results from the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. Am J Clin Nutr, 2013; 97(3): 604-611.

5. Anderson GH, Foreyt J, Sigman-Grant M, Allison DB. The use of low-calorie sweeteners by adults: impact on weight management. J Nutr, 2012; 142(6): 1163s-1169s.

6. Bellisle F, Drewnowski A, Anderson GH, Westerterp-Plantega M, Martin CK. Sweetness, satiation, and satiety. J Nutr, 2012; 142(6): 1149s-1154s.

7. Drewnowski A, Mennella JA, Johnson SL, Bellisle F. Sweetness and food preference. J Nutr, 2012; 142(6): 1142s-1148s.

8. Fernstrom JD, Munger SD, Sclafani A, de Araujo IE, Roberts A, Molinary S. Mechanisms for sweetness. J Nutr, 2012; 142(6): 1134s-1141s.

9. Foreyt J, Kleinman R, Broen RJ, Lindstrom R. The use of low-calorie sweeteners by children: implications for weight management. J Nutr, 2012; 142(6): 1155s-1162s.

10. Maersk M, Belza A, Stødkilde-Jørgensen H, Ringgaard S, Chabanova E, Thomsen H, et al. Sucrose-sweetened beverages increase fat storage in the liver, muscle, and visceral fat depot: a 6-mo randomized intervention study. Am J Clin Nutr, 2012; 95(2): 283-289.

11. Mattes RD, Popkin BM. Nonnutritive sweetener consumption in humans: effects on appetite and food intake and their putative mechanisms. Am J Clin Nutr, 2009; 89(1): 1-14.

Is a Low Carb Diet for Everyone?

Posted October 11, 2017 by wpengine & filed under Allulose, Diabetes/Blood Sugar Management, Healthy Diet.

By: Jen Haugen, RDN, LD —

— Low Carb Diet Defined —

Low carb diets tend to be defined as diets low in “starchy and sugary” type foods. That may mean that those who follow a low carb diet are avoiding foods like breads, pastas, rice, tortillas, potatoes, corn, peas, even some fruits and some dairy foods. Sugary foods would also be avoided. The reasons some people choose to follow a low carbohydrate diet mostly have to do with weight loss. But, while carbohydrates may have a bad reputation of causing weight gain, it’s the portions and amounts of all types of food eaten each day that contribute to weight gain. When you hear about a low carb diet causing someone to lose weight, it’s important to keep in mind that it’s not the carbs causing the weight loss. It’s the decrease in total amount of food intake that is resulting in lower calorie intake. It’s the elimination or drastic reduction in one food group that allows someone to think that it’s the carbs.

How Many Carbs We Need

Rather than “low carb”, it’s better to think in terms of “right carb” diets. The big reason for this? Carbohydrates are the body’s main source of energy, so eliminating carbohydrates long term is not sustainable and not good for the body. Carbohydrates, when they go through the digestion process, are reduced into glucose which travels through the bloodstream energizing cells for body processes. Extra glucose is stored in the liver or the muscle, and can also be converted into fat if too much exists in the body.

The right carbohydrates are also important in preventing chronic disease and controlling weight, specifically whole grains and fruits and vegetables that are filled with fiber making us feel fuller while also optimizing our digestive health.

According to the Dietary Guidelines for Americans, it’s recommended that the right amount of carbohydrates to eat each day is between 45-65% of your total diet. For example, in a 1,600-calorie diet, the goal would be to eat between 720-1,040 calories per day from carbohydrates.

The Right Carbohydrates

Not all carbs are created equal, so what are the right carbohydrates to keep on the plate?

Whole Grains

When purchasing foods like breads, tortillas, pastas, and rice, look for products that are identified as whole grain. Whole grain bread (with at least 3 grams of fiber per slice), whole grain tortillas, whole grain pastas, and brown rice are all good sources of complex carbohydrates that are beneficial to the body. Aim for three sources of whole grains per day.

Fruits and Vegetables

Fresh, frozen, canned and even dried forms of fruits and vegetables can fit into a balanced diet. While fresh fruits and vegetables don’t have added sugar, look for canned fruit within 100% juice, frozen fruits and vegetables frozen with reduced amounts of added sugar and dried fruits with reduced amounts of added sugar.

Low-Fat Dairy

Dairy foods are a source of good carbohydrate, calcium, and protein (along with other essential nutrients), so it’s important to keep low-fat dairy products on the menu daily. You may find some added sugars in certain yogurts and flavored milks, but it’s not necessary to avoid these foods because of this. Just keep things in check by keeping total added sugars to less than 10% of total calories.

Beans

Beans and lentils (legumes) are excellent choices and can be easily added to meals in the form of a vegetable choice or even to stretch meat by mixing in place of some ground meats.

Limiting Sugary Sources

Avoiding sugar completely isn’t necessary, but it is important to limit added sugars to less than 10% of total calories. For example, in a 1,600-calorie diet, 160 calories could be from added sugars. An easy way to reduce sugars is to use low-calorie sweeteners in place of sugars whether you add it to a food right before eating, bake something sweet with a low-calorie sweetener, or add it to your favorite beverage.

An award-winning dietitian, Jen Haugen, RDN, LD, is a paid contributor on Allulose.org and the author of the new book, “The Mom’s Guide to a Nourishing Garden.” Jen blogs at JenHaugen.com where she inspires families to grow food together, cook together at the kitchen counter, and eat together around the family table. Her TEDx Talk, “How Moms Can Change the World”, features two simple ideas that can transform a family. Connect with her at www.jenhaugen.com or on Twitter @jenhaugen.

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Oven Glazed Chicken Wings

Posted September 14, 2017 by wpengine & filed under Basketball, Meat & Poultry, Recipes, Stevia.

Makes 3 Servings

Ingredients

3 tablespoons butter
1 tablespoon garlic, chopped
1/4 cup hot sauce
1/4 cup tomato paste
3 tablespoons SPLENDA® Naturals Sugar and Stevia Sweetener Blend
2 tablespoons soy sauce
1 tablespoon cider vinegar
1/4 teaspoon liquid smoke
1/4 teaspoon cayenne pepper
1 1/2 pounds chicken wings, cut into three pieces, discard tips

Directions

Preheat oven to 375°F

In a medium-sized saucepan, melt butter with garlic and simmer for 1 minute.

Add the rest of the ingredients (except chicken) and bring to a simmer then cool.

In a medium-sized mixing bowl, add the chicken wings and sauce, and stir to coat.

Spray a baking sheet with vegetable spray.

Place chicken wings on baking sheet in a single layer.

Bake for 30 minutes in preheated oven, or until juices run clear.

Nutritional Information

Calories 270
Total Fat 14 g
Cholesterol 70mg
Sodium 1490mg
Total Carbs 19g
Dietary Fiber 1g
Sugars 16g
Protein 18g

Recipe courtesy of Splenda.com.

The post Oven Glazed Chicken Wings appeared first on Steviabenefits.org.

What Does “Fat is Back” Really Mean?

Posted by wpengine & filed under Lifestyle Articles, Sucralose.

The headlines proclaim “Fat Is Back on U.S. Tables,” “Fat is Back: Vilified Nutrient Gets Reprieve” and “Fat Is Back and Diet Food Is Out!” So does that mean endless amounts of fried chicken, cream gravy and cheese fries are back on the menu? Whoa! Let’s take a closer look at the seeming flip-flop from “fat is bad” to “fat is good” and just what it means for the foods we eat.

A Look Back at Fat Advice

How did the low-fat frenzy get started? According to an article in the Journal of the History of Medicine and Allied Sciences, it all began with research in the 1940s that found an association between high-fat diets and high blood cholesterol levels, a risk factor for heart disease. By the 1960s low-fat eating was advised for not only lowering heart disease risk but also helping shed extra pounds. And in the 1980s low-fat diets became the standard in nutrition guidelines from leading health organizations. Folks were encouraged to limit fried foods, consume low and non-fat dairy, leaner cuts of meat and more fish and skinless chicken. To help provide consumers with options to meet the nutrition guidelines, the food industry developed an array of low-fat and fat-free products from cookies to chips to ice cream. Fat was trimmed off of meat cuts and fish was packed in water instead of oil. Consumption of nuts and fatty vegetables like avocados was not encouraged. Unfortunately, there was not clear evidence that the low-fat approach prevented heart disease or promoted weight loss. Remarkably, from 1970 to 2010 when low-fat was the accepted norm, the average American’s caloric intake actually went up by about 500 calories a day. People were eating more of everything, but a whopping 50 percent of those additional calories came from added fat. So it’s no surprise that overweight and obesity rates began to rise.

The Current Fat Science

So, what prompted this recent change of heart on the fat issue? New research over the past decade has questioned the wisdom of the low-fat diet and recommendations from public health and healthcare organizations have followed suit. The 2015 – 2020 Dietary Guidelines For Americans advise consuming less than 10 percent of daily calories from saturated fats, focusing on the type of fat rather than the total amount. They emphasize using unsaturated vegetable oils along with nuts and vegetables naturally high in monounsaturated fat like olives and avocado because they help lower blood cholesterol and are the major source of essential fatty acids and vitamin E in our diets. In addition, a July 2017 American Heart Association (AHA) Advisory had similar recommendations. AHA advised replacing saturated fat with polyunsaturated and monounsaturated fat but did not set a limit on total fat intake or suggest reducing intake.

Translating Advice to the Plate

So what does this all mean for the typical person trying to prepare or order healthy meals? Moderation is the key.

Replace foods with saturated fat like fatty cuts of meat and poultry skin, butter, cream and tropical oils with healthy fats like unsaturated oils (canola, corn, olive, peanut, safflower, soybean, and sunflower), nuts, olives and avocado.
Watch serving sizes. Keep in mind that a tablespoon of oil boasts 120 calories, a 1/4 cup of almonds 160 calories, and a half an avocado 120 calories.
Eat a variety of foods and use the USDA MyPlate as a guide, taking care not to overeat on any particular food or beverage to keep calories and weight under control and get all the nutrients your body needs.
Substitute a low-calorie sweetener like sucralose for sweetening beverages and foods to save calories. Eating a light yogurt vs. one sweetened with sugar saves 100 calories/6-oz. serving and drinking a 12-ounce can of diet soda instead of a regular one cuts out 150 calories. And unlike sugar, low-calorie sweeteners don’t raise blood sugar levels so they are a great choice for those with diabetes.

To put this advice into action, try these recipes that combine healthy fats with a low-calorie sweetener: Sweet & Sour Chicken, Rosemary Balsamic Roasted Vegetables, and No-Fuss Bread Pudding.

Neva Cochran, MS, RDN, LD is a registered dietitian nutritionist based in Dallas. She serves as a nutrition communications consultant to a variety of food and nutrition organizations, including the Calorie Control Council. She is passionate about promoting fact-based food and nutrition information to help people enjoy nutritious eating. Follow her on Twitter @NevaRDLD and check out her blog at www.NevaCochranRD.com.

The post What Does “Fat is Back” Really Mean? appeared first on Sucralose.

Focus on Fiber during Family Meals Month

Posted September 13, 2017 by wpengine & filed under Fiber, Lifestyle Articles.

By: Amber Pankonin MS, RD, CSP, LMNT —

With school back in session, it’s important to make sure that you and your children are getting enough fiber. September is also family meals month, so this is the perfect time to focus on adding more fiber to family mealtimes.

The Dietary Reference Intakes recommend that adult males consume at least 38 grams of fiber and adult women should consume at least 25 grams of fiber each day. The recommendations for children range anywhere from 19 grams to 31 grams based on life stage and gender. However, most adults and children do not consume the daily recommended amount of fiber. In fact, only 5 percent of Americans meet the recommendations with the average American only consuming about 17 grams of fiber a day. Consuming an adequate amount of fiber in your diet can help improve digestion, lower cholesterol, reduce constipation and keep you satisfied between meals. This is especially important for children as they grow and develop into young adults. Enough fiber in your child’s diet can help reduce constipation and keep them from getting too hungry in between meals. Throughout childhood and young adulthood, children begin to eat more meals and snacks away from home, which is why it’s important to make sure you’re focusing on offering nutritious foods at home.

Here are some helpful tips for adding more fiber to family mealtimes & snacks:

Plan a better breakfast with overnight oats.

We all know that mornings can be a hectic time to enjoy a family breakfast, which is why it’s a good idea to plan ahead. Overnight oats with cinnamon and apples are full of fiber and perfect for fall. One cup of oatmeal provides 4 grams of fiber and will keep your kids full and focused all day long.

Pull out the slow cooker.

Warm up with slow cooker chili this fall. Bean-based chili is loaded with fiber and only requires a few simple steps to make. One cup of red kidney beans provides 16.4 grams of fiber and are a good source of protein. Children can also be included in preparation by opening cans or washing beans.

Experiment with legumes & whole grain tortillas.

Lentils are legumes that can be served in a variety of different ways. Try serving lentils with quesadillas or tacos with whole grain tortillas. Lentils are loaded with fiber and protein which make them super satisfying. There are 7.8 grams of fiber in one-half cup of lentils. Depending on the size of the tortilla, the amount of fiber can range anywhere from 2-4 grams per serving. Leftover quesadillas can also make a great after school snack.

Stir things up with stir fry.

Stir fry vegetables served with brown rice is a delicious way to sneak more fiber in your diet. Broccoli, carrots, snow peas, bell peppers, and cabbage are great to use in stir fry because they’re affordable and contain a lot of fiber per serving. In fact, 1 cup of broccoli contains almost 3 grams of fiber. Using brown rice instead of white rice can also increase your fiber content. 1 cup of brown rice contains about 3.5 grams of fiber per serving.

Spread peanut butter on whole grain crackers.

If your child tolerates peanuts, peanut butter with whole grain crackers is a great snack. A serving of peanut butter contains almost 2 grams of fiber and a serving of whole grain crackers contain 2-3 grams of fiber per serving depending on the brand.

Amber Pankonin MS, RD, CSP, LMNT is a registered dietitian and licensed medical nutrition therapist based in Lincoln, NE. She works as a nutrition communications consultant, freelance writer, food photographer, and adjunct professor at the University of Nebraska- Lincoln. Amber shares her love for food and nutrition at Stirlist.com, an award-winning website, focusing on healthy, easy recipes for the busy cook. Amber serves on several boards including the Nebraska Academy of Nutrition and Dietetics and the Nutrition Entrepreneurs Dietetic Practice Group, and also co-founded a group to motivate female entrepreneurs in her town. You can follow her on Twitter @RDamber, Instagram, Pinterest, or connect with her on Facebook.

The post Focus on Fiber during Family Meals Month appeared first on Fiber Facts.

4 Smart Food Strategies for Back to School

Posted September 11, 2017 by wpengine & filed under Back to School, Lifestyle Articles, Sucralose.

By: Jill Weisenberger, MS, RDN, CDE, FAND —

With back to school in swing and more demands on your time, it’s easy to let food and nutrition fall from the priority list. This year, look at the routine that back to school brings an opportunity to add structure and planning to your family’s food choices. Here are 4 tips to better family nutrition throughout the day.

Start with a good breakfast.

Eating breakfast is associated with better nutritional quality. And children who eat breakfast regularly are less likely to have weight problems and more likely to have good academic performance and behavior in school.[i] Many people who skip breakfast cite time as their hurdle to a healthful breakfast, but with a little planning, you or your kids can prepare and eat breakfast in just a few minutes. Aim to consume foods from at least three food groups at breakfast such as toast, peanut butter and milk.

Stock up on quick-to-eat foods such as hot and cold cereals; lower sugar yogurts; reduced-fat cheese; eggs; whole grain breads and English muffins; and fresh, frozen and dried fruits.
Hard boil several eggs early in the week to have them on hand.
Cook a scrambled egg in the microwave to make an egg sandwich. Slip in some tomato and avocado slices for a flavor and nutrition boost.
Mix oats, milk or yogurt, fruit and nuts into a mason jar for tasty, nutritious overnight oats.
Grab a cup of yogurt, a piece of fruit and a couple handfuls of whole grain dry cereal.

Make lunches something to look forward to.

It’s really pretty simple to combine both nutrition and fun. When packing lunches, include a protein-rich food like tuna, turkey, black beans or cottage cheese as well as both fruits and vegetables. But be a little creative. Rotate lunch items, so it never gets boring, and periodically add something surprising.

Instead of sandwiches only on sliced bread, build your sandwiches on crackers, pita bread or tortillas. Consider using hearty leafy greens rather than bread or skip the sandwich altogether and layer everything in a bowl with a whole grain (like quinoa, rice or farro).
Add little extras like olives, toasted almonds, dried cranberries and fresh herbs to sandwiches and salads.
Keep beverages healthful and enjoyable. Offer milk, low-fat chocolate milk, sugar-free lemonade and sugar-free flavored water.
Tuck a cheery or encouraging note into your student’s lunch on test days – or any day.

Have healthful snacks ready.

Hungry kids are likely to grab the first easy thing they see, so make sure that’s something nutritious. If your household is like many in America, this is a good opportunity to focus on the foods we should be eating more of. Some good choices are cut vegetables with reduced-fat dip or hummus, reduced-fat cheese and cut fruit, yogurt and granola, dried fruit and nuts.

Commit to family dinners.

Along with back to school comes back to sports, scouts and a host of other activities. Don’t let hectic schedules rob your family of the enormous benefits of family dinners. Teens who regularly eat family meals have better nutrition, eat more fruits and vegetables, enjoy better connectedness at home, exhibit better mental health and are less likely to use drugs.[ii] Eating together is a terrific way to bond, discuss the problems and triumphs of the day, model good eating behaviors and share family values.

Involve kids in planning and preparing meals. Younger kids can set the table, bring the proper number of carrots or potatoes to the cook and offer suggestions for dinner menus or themes like Taco Tuesday. Older kids can do these things as well as help prepare and perhaps even shop for food.
On weekends or whenever you have a bit of free time, prep some foods for the week. Wash and chop vegetables, cook up a big batch of brown rice, or cook soups and stews to eat later in the week.
Keep favorite meals and menus on paper or on your computer. Add to them and reuse them to create your perfect meal plan.
When time is especially tight, combine prepared foods like a rotisserie chicken with easy sides like canned fruit and frozen vegetables.

There’s no doubt that back to school time is hectic and stressful. With a little planning and some family commitment, you can turn the structure of the school day into your framework for healthful eating.

References

[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737458/
[ii] http://eatrightfoundation.org/wp-content/uploads/2016/10/fnpa-report_2011.pdf

Jill Weisenberger, MS, RDN, CDE, FAND has worked as both a nutrition counselor and a diabetes educator in the hospital and research settings, and now in private practice in Newport News, VA. Jill is the author of Diabetes Weight Loss – Week by Week and two upcoming books, The Overworked Person’s Guide to Better Nutrition and 21 Things You Need to Know about Diabetes and Your Heart. She is a member of the Academy of Nutrition and Dietetics, the American Association of Diabetes Educators and the American Diabetes Association. Jill is a paid contributor to Sucralose.org. Follow Jill on Twitter @NutritionJill and find more at www.JillWeisenberger.com.

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