Nutrition Articles

Carbohydrate Health in an Unsalted Nutshell

It seems lately that carbs have been designated the dieters ultimate enemy- they're not to be trusted and avoided at all times. So are carbs really that bad or are they just getting a bad rap? Achieving overall carbohydrate health is essential toward a balanced diet and total wellness. In actuality not all carbs are as terrible as they've been touted. There are good carbohydrates and bad carbohydrates. Fortunately for us, it's easy to achieve carbohydrate health and separate the good from the bad. As consumers we are able to reap health benefits associated with good carbs by choosing high-fiber carbs such as whole grains and vegetables and avoiding refined and processed carbs such as white bread and white rice.

To assume that all carbs are bad is unreasonable. Carbohydrates are needed fuel for our bodies. In a National Academies Institute of Medicine report from 2002, it recommends that in order for adults to meet the body's daily nutritional needs while minimizing risk for chronic disease that they should get 45%-65% of their calories from carbohydrates. The same study also recommends that people focus on getting more good carbs with fiber into their diet.

According to WebMD we can reap health benefits of good carbs by choosing to consume carbohydrates full of fiber. Carbs that are naturally high in fiber slow down the absorption of other nutrients eaten at the same meal, including carbohydrates. This slowing prevents peaks and valleys in blood sugar levels, which reduces the risk for type 2 diabetes. Certain types of fiber found in oats, beans, and some fruits help to lower blood cholesterol and fiber also helps people feel fuller. This in turn, helps moderate the amount of food you eat. There is also evidence to suggest that a high fiber diet may also help to prevent colon cancer and promote weight control. In addition, studies show an increased risk for heart disease with low-fiber diets.

“Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,” says Nagi Kumar, PhD and director of clinical nutrition at the Moffitt Cancer Center at the University of South Florida.

"Pertaining to cancer, we've found 65 or so non-nutrients and nutrients that have action against cancer," she says. "We've seen soy, lycopene, bicarbanol, to name just a few of these, have significant effect against various cancers."

Along with these benefits and its role in weight maintenance, fiber helps prevent constipation, hemorrhoids, appendicitis, and diverticulosis.

The easiest way to include fiber and all of its health benefits in your diet is to eat plant foods. Plants such as fruits and veggies are quality carbohydrates that are loaded with fiber. Besides fiber, plant foods also deliver vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. Overall, a carb can't be considered “good” without considering its fiber content.

Here are a few fiber recommendations from WebMD: Men aged 50 or younger should get 38 grams of fiber a day. Women aged 50 or younger should get 25 grams of fiber a day. Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day. Women over aged 50 should get 21 grams of fiber a day.

Getting some fiber into almost every meal takes a little effort. Here are three tips: Eat plenty of fruits and vegetables. Just eating five servings a day of fruits and vegetables will get you to about 10 or more grams of fiber, depending on your choices. Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day. Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).

In a nutshell, carbohydrate health revolves around consuming plenty of high fiber carbohydrates and steering clear of bad carbs that strip away such beneficial fiber.

MSG Monosodium Glutamate and Your Health

Something menacing in your food awaits and it's called MSG. MSG Monosodium Glutamate is a salt of the amino acid Glutamic Acid (glutamate) and has been found to cause harmful reactions in many people who consume it. The unfortunate part of this story is that MSG is hidden in many of the foods that we consume on a daily basis.

MSG is a flavor enhancer that is commonly added to Chinese food, canned vegetables, soups and processed meats. It can also be found in most cheese powders, broths, dressings, and processed foods made with “natural flavoring”. It tastes like salty meat and offsets the metallic-tasting deposits that find themselves on your food if stored in cans for an extended period of time. MSG Monosodium Glutamate is processed food's best friend.

The Food and Drug Administration has classified MSG as a food ingredient that is “generally recognized as safe”, however the use of MSG remains controversial. Monosodium Glutamate has been linked to autism and chronic stomach pain. It's also associated with obesity due to its addictive qualities.

Here's an example of MSG's addictive nature- when you eat sugar, your pancreas produces insulin to neutralize the sugar. The insulin tells the cells in your body to absorb the excess sugar. The problem is that MSG causes an insulin response but MSG isn't a sugar. So the MSG-induced insulin produced by your pancreas tells the cells in your body to absorb sugar. Within an hour or two you are low in sugar and your body thinks that you're hungry again. So you eat something but the food you eat has more MSG in it and you produce more insulin than you need again. A perpetual cycle of eating and feeling unfulfilled caused by MSG.

According to the Mayo Clinic a comprehensive review of all available scientific data on glutamate safety sponsored by the FDA in 1995 acknowledges that some people may have short term reactions to MSG. These reactions include:

Headache, sometimes called MSG headache Flushing Sweating Sense of facial pressure or tightness Numbness, tingling or burning in or around the mouth Rapid, fluttering heartbeats (heart palpitations) Chest pain Shortness of breath Nausea Weakness

The only way to prevent a reaction is to avoid foods containing MSG. The FDA requires that when MSG is added to a product that "monosodium glutamate" be listed on the label or on the menu, in restaurants.

But watch out, oftentimes MSG is hidden under other names so as not to be as easily identified. Here are a list of different pseudonyms, names and ways that MSG can find itself on your plate from an article published on healthy-holistic-living.com.

Food Additives that ALWAYS contain MSG: Monosodium Glutamate, Autolyzed Yeast, Hydrolyzed Vegetable Protein, Hydrolyzed Protein, Hydrolyzed Plant Protein, Plant Protein Extract, Sodium Caseinate, Calcium Caseinate, Yeast Extract, Textured Protein (Including TVP), Hydrolyzed Oat Flour, Corn Oil

Food Additives That FREQUENTLY Contain MSG: Malt Extract, Malt Flavoring, Bouillon, Broth, Stock Flavoring, Natural Flavors/Flavoring, Natural Beef Or Chicken Flavoring, Seasoning, Spices, Maltodextrin and Whey Protein

Food Additives That MAY Contain MSG: Carrageenan, Enzymes, Soy Protein Isolate, Soy Protein Concentrate, Whey Protein Concentrate

The only way to curtail the side effects and potential long-term effects is to stay away from processed foods often found in boxes and bags. Dr. Gerard Guillory of The Care Group in Denver, CO reaffirms that eating local and organic is the only way to go, "We need to get back to eating food, the whole food, and nothing but the food."

By purchasing pure and natural foods, consumers have an advantage in the fight against processed foods and MSG. We do the buying, which means we can eventually change the market. It is time that we take some responsibility in what we consume and focus our efforts on putting healthy foods in our bodies instead of the alternative.