Category Archives: labeling

Are Trans Fats Shrinking Your Brain?

I hear about this scenario a lot. Not just from families, from anyone who has a hectic, modern, over-scheduled life. You're out and about, after a soccer game, running errands, running late after a meeting, and you suddenly realize that you're hungry. So you decide to stop for a quick bite to eat. More often than not it's probably fast food. While we all know fast food isn't really good for you, we sometimes for get how often we're choosing to eat it. Or we think, “Well, I'm in a hurry so it's okay this one time.” Truthfully the fast food run is more frequent than most people realize. Especially if they're not taking the time to journal what and when they eat.

Trans-fats and brain health

Aside from the poor quality meat, high levels of fat and sodium, and high-calorie intake, it looks like there's even more reason to avoid that drive-through window. A recent study run by Dr. Gene L. Bowman, an assistant professor of neurology at the Layton Aging and Alzheimer's Disease Center at the Oregon Health & Science University, found that people with high levels of trans-fats in their blood had lower cognitive performance scores as well as lower brain volume. While the study was admittedly small and homogenous (100, elderly Caucasians living in Oregon), Dr. Bowman notes that the results of the testing were so clear that this particular pattern should not be ignored. Testing looked at nutrient levels in the body, cognitive function and included MRI studies. What does this mean? In plain English, there was a positive correlation between higher levels of trans-fats and lower brain function and smaller brain size. That's a scary thought.

Although trans fats have been removed from the Generally Recognized As Safe (GRAS) list they have not been banned for use in food products. Although at this point just about everyone knows that trans-fats are bad for our heart you'd think that would be enough to convince people to avoid them. Sadly, that is not the case as evidenced by how many products still contain trans fats. And with this new research it now it looks like trans fats are also bad for your brain. This provides even more reason to avoid them.

Avoiding trans fats

It's difficult to identify trans fats in fast food, and truthfully most people don't take the time to look it up on those posted-near-the-bathroom menu charts. The easiest suggestion is to assume that if it comes from a fast food restaurant and it's fried there is a high probability that it contains trans fats. It is important to note that although many fast food restaurants are proudly touting no trans-fats in their food.

For example, a large french fries from McDonald's is technically one serving (so is a small french fries by the way). That large fries contains 510 calories and 24 grams of fat. That's 37% of the daily value of fat calories for someone who eats a 2,000 calorie a day diet.

According to the McDonald's website, 220 of those calories are from fat, 3.5 grams are saturated fats, and there are 0 grams of trans fat.

This is a lie. We know this because of the ingredients list:

Potatoes, Vegetable Oil (Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [Wheat and Milk Derivatives]*), Dextrose, Sodium Acid Pyrophosphate (Maintain Color), Salt. *Natural beef flavor contains hydrolyzed wheat and hydrolyzed milk as starting ingredients.

That hydrogenated oil is a trans fat. So how is McDonald's allowed to claim 0 trans fats in this single serving of large french fries? This is due to a Federal ruling that allows them to claim no trans fats if there is less than .05 per serving. But remember the changing serving size. A small is one, a medium is one, and a large is one. That seems like pretty bad math to me. Because it's considered one serving they can say 0 grams of trans fats, but it all adds up pretty quickly.

Trans fats at the grocery store

Fast food is not, alas, the only place that one finds trans-fats. There are plenty of items on the grocery store shelf that contains them as well. Look for the words hydrogenated, partially-hydrogenated, olestra, and mono- and di-glycerides. These indicate the presence of trans fats in that food item. These trans fats are created; they are not from natural sources. There is a small amount of trans fats naturally occurring in beef, lamb, and dairy. But in the case of hydrogenated ingredients, it comes from forcing hydrogen into liquid fats to make them solid at room temperature.

So why are trans fats bad for you? For one they raise the level of LDL or “bad” cholesterol in your system. Unfortunately, they also lower the level of HDL or “good” cholesterol. Not a good combination. And as we've learned above, avoiding them is important not only for your heart but for your brain as well.

Avoiding fast food snacking

So what should you do when you are out and about and need a snack? There are several options available:

Have a protein bar available – I almost always have a healthy protein bar in my glove box or purse for an emergency snack. Look for bars that don't have a high sugar content and provide balanced proteins and fat.
Stop at a grocery store and buy an apple and some raw nuts. It's a delicious and healthy snack. Often it costs far less than that drive-through meal. The trick is not to get side-tracked in the grocery store and start to shop for other things. Treat it like a fast food run, you can always do your grocery shopping later.
Plan ahead. If you know you are going to be out and about you can plan ahead and bring food with you. Using a handy snack container, such as a Laptop Lunchbox, you can pack a healthy snack and skip the trans-fats.

World Food Day

by MiraFDA, gmo, labeling

genetically modified food

Today, October 16, is World Food Day. There are many issues that can be related to our food and it's relationship to our health. The biggest one at the moment is that of Genetically Modified Organisms (GMO).

For many years a controversy has raged about GMO. I will admit that I am not impartial on this issue and I stand firmly opposed to the idea of GMO foods. I do not believe we need them, I do not believe they are harmless to the environment, and I do not believe they are healthy for us.

However, leaving all of that aside, what I want to bring to your attention on World Food Day is that, for those of us living in the United States, we do not know if our food contains GMOs. The only way to avoid them is to purchase organic products for those items that are most likely to be contaminated. Currently the most likely contaminated foods are corn, canola, soy, cotton, alfalfa, papaya, sugar (both cane and beet sugars), and zucchini. Currently coming to market are GMO rice, and sweet peppers. There is also serious talk about a GMO fish and GMO apples. Purchasing organic varieties of these foods is currently the only way to avoid GMO products. But it extends beyond those products. Any animal that is fed corn or alfalfa, unless it is organically raised, is in all likelihood being feed GMO versions. That would include beef, chicken, and pork. Any products that come from GMO-fed animals is contaminated with GMO, such as milk and eggs. It can get very difficult to stay on top of what is being added to our food chain without our permission.

At the very least I believe we all have a right to know what is in our food. For companies to be required to disclose the presence of GMO in their products. At the present time there is no such requirement. Many other countries around the world prohibit or label GMO foods, and I feel that the US should do the same. There is currently a petition circulating to let the FDA know that people want this label. It's an important step toward preserving control over our food and our food choices. I've signed it and I hope you will consider doing the same http://justlabelit.org/takeaction.

What’s In Your Water?

by Miraadditives, ingredients, labeling, water

Water | Abhijit Tembhekar | Wikimedia Commons

Everyone seems to be drinking more water these days, that's a good thing. Unfortunately though many kids are drinking flavored water drinks that are presented as healthy. You know the ones I'm talking about. They come with names like Vitamin Water and Fruit2O. Let's not even start with the whole sports drink issue.

I was horrified when the pediatrician told my daughter that she needed to add more water to her diet, suggesting that she start drinking Propel. My daughter was thrilled and turned to me with a gleeful look on her face that faded when she saw my expression.

I am continually amazed at how manipulated we are by manufacturers. There is no other way to say this other than to just say it. Water is water period end of story. Why are they trying to fancy it up with all sorts of chemical additives for color and flavor, and why are they adding preservatives. Preservatives? What's in water than needs preserving?

Are many of us dehydrated? I believe the answer is yes. Do we need 8 glasses of water per day? That depends on what your bio-individual needs are. If you live in a climate that causes you to lose a lot of moisture or you exercise a lot or you don't eat high moisture foods and take in other liquids it all adds up. However I also believe that by the time we feel thirsty we are generally more dehydrated than we realize.

Dehydration is known to cause headaches, can lead to worsening asthma, hypertension and other health issues. Proper hydration is also key to helping the body eliminate toxins. That is why it's important to make sure that we are getting enough fluids to stay well hydrated. Breathing, digesting, sweating, and excreting all cause us to lose fluids.

If what we need is to stay well hydrated what we do not need is all of the extra chemicals that come with most packaged water drinks. Not only that if you look at the label you will see that they are misleading you by claiming to only have a certain number of calories. What you need to remember is to look at the label and see how many calories are in a serving and how many servings are in a bottle. One bottle of VitaminWater has 50 calories and 13g of sugar per serving. The label purports to contain 2.5 servings per bottle. Most people I know drink the whole bottle; that means 125 calories and over 32g of sugar per bottle. And those are empty calories. Providing no nutritional value and not filling you up at all.

Let me give you a hint, there are no calories in water. If you are looking for a little flavor in your water consider adding a slice of fresh fruit, a squeeze of citrus, a slice of cucumber, or a sprig of mint. These all add a lot of flavor without adding sugar, calories, “natural flavors”, or other chemicals. Just drink water. It's what your body needs.

Okra And Remembering To Read The Labels

by Miraadditives, habits, labeling, pickles, poison, vegetables

I have a confession to make. I don't much like okra. Maybe it's from growing up in the northeast where I was not really exposed to it much as a child. Whatever the reason I mostly find it unappealing. I have discovered that I can tolerate it steamed, I despise it cooked, boiled, or fried. However, it's not half bad when it's pickled. It's a pity that I don't like it more because it's low in calories, high in fiber, has a modest amount of protein, and provides vitamins A and C as well as iron and calcium.

Okra also has a mucilaginous quality that helps to escort cholesterol and bile acids out of the body. As an alkaline food it is also believed to help heal intestinal ulcers and be useful in the treatment of IBS.

When I was at the grocery store today I happened to spy a jar of pickled okra on the shelves. Since this is my least objectionable way to eat it I decided to try it again, scooped up a jar and finished my grocery shopping.

Unfortunately I ignored my own advice and I did not stop to read the label. After getting home I did read the label and it turns out these pickles contain polysorbate-80. I refuse to eat any ingredient that has a number (nature doesn't number food). According to my Consumer Dictionary of Food Additives polysorbate-80 is an emulsifier “associated with the contaminant 1,4 dioxane, known to cause cancer in animals.” It is also “widely used in baby lotions, cold creams, cream deodorants, antiperspirants, suntan lotions and path oils.”

I'm not sure why these pickles need to be emulsified but I certainly don't care to eat an ingredient also used in lotions and potions like cold cream. This serves as a personal reminder to ALWAYS read the label.

Needless to say I will be returning this to the store. I wonder what the counter clerk will say/think when I explain why I'm bringing it back.

photo courtesy of: Gerard Cohen | Wikimedia Commons

Horrible Commercial

by Miraadditives, health, labeling

The more this commercial comes on the more I don't like it. It's the one with the fish sticks where the little girl is talking negatively to her mother about the minced fish in her fish sticks.

I know that the little girl is cute and that the commercial is, at first glance, intended to be humorous. So what bothers me about it? Several things really. There's the attitude of the child, the shocked expression of the mother and the mother then soothingly capitulating to the child by offering her the brand being advertised. Finally the little girl chortling about how flaky her new fish fillet is.

I've been reading “Born to Buy” by Juliet Schor. In it she talks about the vast majority of food purchases being driven by children. How the manufacturers are deliberately pushing the idea of stupid parents, promoting the idea that the children need to be in charge, and spending enormous amounts of money on psychologically marketing to the children. This commercial embodies everything that the book is talking about.

As a Nutrition Educator I also look at the fact that this is a really unhealthy product. According to information I found online (since I can't bring myself to buy a box just to have the ingredients and nutrition facts) one serving has 250 calories with a fat content of 15 grams and a very high sodium content of 350 mg plus sugar — who eats sugar with fish? The ingredients list has pollack, enriched flour breading mixed with hydrogenated oils, TBHQ, MSG and other chemical ingredients. If you want to feed your child fish buy fresh cold water fish for them; it's far healthier and will provide more essential fatty acids to help their development. If they insist on breaded fish you can bread it yourself at home without all the chemicals and make a far healthier version.

If they eat over-processed, junky fish they'll have a harder time learning to eat healthful, whole food style fish. Do your kids a favor and buy them the real thing.

Chemicals Are Touching The Food

by Miralabeling, poison

I just got back from the grocery store and once again I find myself very frustrated by many of the products in the aisles. I teach a class called “Poison Pantry” where I talk about some of the ingredients that are in the pantry that shouldn't be there. As I tell folks, “Notice I said ingredients, not food.” That's because this stuff isn't food and shouldn't be part of our diet. It's there either because it's easier for the manufacturer or because it extends the shelf life. And just because it's in our food doesn't mean we have to eat it.

The latest example of my frustration lies with a preservative called BHT, butylated hydroxytoluene. Along with it's counterpart BHA (butylated hydroxianisole) it is used as a preservative. According to the Center for Science in the Public Interest (CSPI) there is evidence that these phenolic compounds may cause cancer and both substances are considered to be “reasonably anticipated to be a human carcinogen.” BHT and BHA can both be replaced by vitamin E or are not even necessary in products, however the USDA allows their use anyway and so they are still part of the manufacturing process.

Because of consumer resistance, I am assuming, some manufacturers are not using these products in the food they produce. Today I got quite a shock when I read the side panel of a box and discovered that although there was no BHT in the food itself it had been added to the packaging as a preserving agent. Okay it's not in the food but, hello folks, it's TOUCHING the food. And am I going to be upset about that? You betcha. These products are not good for our health, are not required in many cases, don't use them. Use something else that is not “reasonably anticipated” to make me, my family, or anyone else ill.

The lesson here? Read all the way to the bottom of the label. It may take longer but it really is important.

Be well.

Knowing The Numbers

by Miragmo, labeling

“Consumers have the right to choose whether to eat genetically modified foods or not.”

Rockefeller Foundation Statement (cited in Kilman, 1999)

I agree with the thinking behind the above statement. We should have the right to choose. Unfortunately we do not because we don't know what foods are modified. Some foods are pretty good guesses. If it has corn, soy, or canola in it there is a better than average chance that it is genetically modified. Because our food products are not labeled the only way to avoid genetically modified organisms (GMO) is to buy organic. While that can get to be a very expensive proposition there is more and more evidence supporting the case for eating non-GMO foods, including these articles:

Latest GMO Research: Decreased Fertility, Immunological Alterations and Allergies

Monsanto tried to block Austrian research

Government Accountability Office finds unauthorized release of GM foods

Even fruits and vegetables are being genetically modified and that is one area where you can see what you are choosing to eat. The Price Look Up (PLU) stickers have numbers on them which indicate the following:

most product numbers are 4 digits indicating that the produce was conventionally grown

5 digits starting with a 9 means it is organic

5 digits starting with an 8 means it is GMO

According to the International Federation for Product Standards there is a PLU for everything although not everything is labeled, nor it is required to be labeled. This most likely explains why I have yet to see a 5 digit code starting with an 8.

Dole has gone so far as to implement a program in which they put a three digit code on their organic bananas which you can look up on the Dole website and see which farm the bananas were grown on and read a little about the farm.

Within the confines of our budget I make the best choices I can for my family and encourage you to do the same.