What is Potassium?

Highlights The basics Potassium is a mineral found in many foods that is critical for human health. Along with sodium, chloride, calcium and a few other electrolytes, it plays a primary role in maintaining normal water and fluid balance. It’s also a key player in muscle contraction, nerve transmission, blood pressure regulation, preservation of bone density and heart and kidney function. Our bodies are unable to produce potassium, so it must be obtained through our diet. Many foods provide potassium, including fruits, vegetables, nuts, beans, dairy products, meats, poultry and fish. It can also be found in salt substitutes in the form of potassium chloride. People who consume a balanced diet can meet their daily potassium needs; however, many Americans consume less of this nutrient than is recommended. Potassium and health In addition to its important functions related to fluid balance, muscle contraction and nerve transmission, some of potassium’s important roles in human health include: Health Effects of Potassium Deficiency Potassium deficiency can be caused by very low potassium intake, diarrhea or vomiting, and/or use of laxatives, diuretics and certain medications. Low levels of potassium in the bloodstream is called hypokalemia, a condition with side effects like headaches, fatigue, muscle weakness, heart palpitations and swelling of glands. Severe hypokalemia can be life-threatening, since potassium is critical for the muscle contractions responsible for keeping the heart beating. Health Effects of Excess Potassium In healthy people with properly functioning kidneys, high potassium intake from foods is not harmful because it can be excreted from the body. It’s possible to consume too much potassium from very large dose of dietary supplements, though this is rare since many supplements only contain a small percentage of total daily potassium needs. Recommended intakes In 2019, the Health and Medicine Division of the National Academies of Sciences, […]

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Whole Grains Fact Sheet

Download the Whole Grains Fact Sheet here Grains have been known as the “staff of life” for thousands of years, serving as a vital food source for humans. Today, foods made with whole grains are recognized as important sources of nutrients like fiber, trace minerals, and certain vitamins and phytochemicals that are not restored through traditional grain enrichment and fortification practices. These components are believed to play a key role in reducing risk of disease. Research shows that healthful diets rich in whole grain foods may play a part in reducing risks of heart disease, certain types of cancer and type 2 diabetes. They may also help in managing body weight.¹ Whole grains are composed of three plant components: the bran, the germ and the endosperm. In the last century, advances in the milling and processing of grains have allowed for the large–scale separation and removal of the bran and germ, resulting in refined flour that consists only of the endosperm. Refined flour has become popular because it produces baked goods with a softer texture and extended freshness. However, removing much of the bran and germ results in losses of fiber, B vitamins, vitamin E, trace minerals, protein, unsaturated fat and about 75 percent of phytochemicals, which are substances in plant-based foods with physiologically active components that may have functional health benefits. To correct for some of these losses, the process of enrichment began in the early 1940s to restore some B vitamins (thiamin, riboflavin and niacin) and the mineral iron to flour.² Since 1998, the U.S. Food and Drug Administration (FDA) has required enriched grain products to also be fortified with folic acid, the synthetic form of the B vitamin folate, to help women of childbearing age reduce the risk of having a pregnancy affected with a neural tube […]

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What Is Iron?

Highlights The Basics Iron is a mineral that is necessary for our bodies’ growth and development. In particular, our bodies use iron to create certain hormones and to make hemoglobin and myoglobin. Hemoglobin is a protein in red blood cells that carries oxygen from our lungs to the body’s tissues, and myoglobin is a protein that provides oxygen to our muscles. Iron is naturally found in a variety of foods, such as lean meat, seafood, lentils, and spinach. Iron can also be added to food products through the process of fortification and additionally is available as a dietary supplement. The iron in our food has two main forms—heme iron and nonheme iron. Plant-based and iron-fortified foods only contain nonheme iron, whereas animal-derived foods like meat, seafood, and poultry contain both heme and nonheme iron. Iron and Health Inadequate intake of iron does not cause obvious symptoms in the short-term because our bodies use stored iron from our muscles, liver, spleen, and bone marrow. However, when the levels of iron stored in the body become low, this can progress to iron-deficiency anemia (IDA). IDA is characterized by low hemoglobin concentrations, a decreased proportion of red blood cells in blood by volume, and a lower average red blood cell size. Symptoms of IDA include gastrointestinal upset, weakness, and problems with concentration and memory, and people with IDA are less able to fight off infections, to work and exercise efficiently, and to control their body temperature well. The remainder of this section will specifically focus on the role of iron and IDA in pregnant women, infants, and toddlers, as well as people with anemia of chronic disease. Recommended Intakes The National Academies of Sciences, Engineering and Medicine have set dietary reference intakes (DRIs) for iron. These recommended dietary allowances (RDAs) differ by age, gender, […]

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Fermented Protein Series, Part 1: Traditional Sources

Americans are becoming more and more interested in fermented foods—a trend that runs parallel with our increasing commitment to put more protein on our plates. But what happens when you combine these two food categories to create fermented proteins? In short, the result is buzzworthy and ripe for innovation. For the first installment in IFIC’s two-part series on fermented proteins, let’s learn about “traditional” fermented proteins, which cover products that have been part of our food supply for a long time and may be more familiar to us. In the second article of this series, we’ll talk about recent innovations in the field and provide some examples of newly created fermented protein offerings. What is fermentation? In a nutshell, fermented foods are produced by the actions of microbes. The different flavors, textures, and appearances of fermented foods are determined by certain species of bacteria, yeast, and mold. Scientifically speaking, fermentation is an anaerobic process, meaning that it occurs without oxygen. During fermentation, bacteria or yeast convert the sugars in a food to other compounds, typically resulting in the production of alcohol or organic acids. The specific compounds produced by these microbes result in the fermented foods that we’re familiar with today—for example, microbes that convert sugars to alcohol are used to produce beer and wine, while the microbes that make lactic acids give foods like yogurt and sour cream their signature tangy flavor. How does fermentation work for protein? Many long-established fermented proteins originate from dairy and soy foods, so let’s focus on these two sources. Dairy Three common fermented dairy products are cheese, yogurt, and kefir. The process of cheesemaking begins with the pasteurization of milk, which kills potentially harmful bacteria. Then, bacterial cultures (the good kind!) or yeasts are introduced to ferment the lactose in milk, creating lactic […]

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How to Mindfully Snack While Working From Home

Over the last year, the COVID-19 pandemic majorly shifted our lives as we abided by social distancing guidelines. Perhaps one of the most significant changes was the massive transition—for those who were able—to working from home indefinitely. Seventy-one percent of Americans have reported working from home during the pandemic, an increase from just 20% pre-pandemic. For those who had the privilege of making that transition, going from commuting and working in a specific outside location to spending nearly all of one’s time at home has disrupted many daily routines, including those related to our eating habits. In fact, IFIC’s September 2020 Consumer Survey: Eating and Shopping During a Global Pandemic found that since the COVID-19 pandemic began, one in three (36%) reported snacking multiple times a day (up from 24% who reported doing so earlier that year), 33% said they were snacking more often when bored or not hungry, and 32% said they were eating more snacks alone. Even as the rate of vaccinations in the U.S. continues to rise, for now working (and snacking!) remotely seems to here to stay. So how can you better mindfully snack at home, with a pantry and fridge constantly at your fingertips? 1. Figure out what you’re looking for. For most of us, working from home means having more consistent access to food than in a typical office setting—a reality that isn’t something to be anxious about, but it is helpful to be aware of. If you suddenly find yourself in front of your pantry, take a moment to check in and ask yourself what you’re looking for. Are you hungry, or are you simply looking for a distraction or a moment of me-time? If you are hungry, are you looking for something sweet, salty, or savory? Do you want a crunchy or […]

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Can Processed Foods Find a Place in Your Balanced Diet?

What comes to mind when you think of the term “processed foods”? Consumer confidence in defining this colloquial term varies, according to IFIC’s recent consumer survey, “Perceptions on Processed.” The survey found that nearly half of respondents selected the answer “I can easily explain what processed foods are and identify examples of processed foods.” But what are those explanations? For some, “processed” equates solely to “low in nutrients,” whereas others have a more wholistic definition, acknowledging that processing occurs on a spectrum and that many of the foods we eat are processed on some level. If you’re wondering why these varying definitions matter, consider that how we think about processed foods is the first step in directing how we can appropriately incorporate them into our eating patterns. For example, our survey found that when respondents were asked to choose the positive aspects of processed foods from a list of attributes, the most popular options were “convenience” (with 45% saying so), “affordability” (39%), and “shelf-life” (38%). On the other hand, when provided with the same list of attributes but asked to choose which aspects respondents perceived as negative, the most selected options were “impact on health” (44%), “quality of ingredients” (33%), and “nutrition” (31%). Are these fair assessments on the part of consumers? Let’s review how processed foods may (or may not) play a helpful role in an eating pattern that is nutritious overall. Saving Time Some processed and packaged foods are non-perishable or quick to prepare while still featuring minimal processing, so you can keep your kitchen stocked with fast and healthy options and spend less time prepping dinner. Some great grocery-list suggestions include frozen fruits and vegetables, canned beans, legumes, and soups (be sure to check the Nutrition Facts Label for low-sodium options), fortified cereal and granola bars, microwavable brown rice, […]

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Americans Love Sweetness—But Think It Is Important To Cut Back, New Research Finds

IFIC Study Reveals Complex Relationship Among Sweet Taste, Health Goals, and Food Choices (Washington, D.C.) — Sweet-tasting foods and drinks may be beloved by many Americans, but a new survey from the International Food Information Council (IFIC) reveals a mounting tension between consumers’ enjoyment and health goals when it comes to sweetness in the diet. According to the IFIC Spotlight Survey: Americans’ Perceptions Of Sweetness in Their Diets, nearly 6 in 10 Americans (58%) prefer sweet as their favorite taste—more than savory/umami (49%), salty (45%), sour (24%), or bitter (21%). Yet despite their fondness for sweet flavors, 8 in 10 Americans(78%) believe it is important to reduce the overall sweetness of their diet, primarily to eat healthier, manage blood sugar or diabetes, manage body weight, and support dental health. “From a biological perspective, our love of sweet taste makes sense—it’s thought to be an ancient survival mechanism that signaled safe, energy-rich food, like glucose from plants” said IFIC Senior Director of Research & Consumer Insights, Kris Sollid, RD. “As we’ve evolved, navigating our innate preferences and health goals has become more complicated.” Americans Support Sweetness While Also Scaling Back When asked what comes to mind first when they think about sweet-tasting foods or drinks, most Americans mentioned a specific food (39%) or beverage (23%)—while far fewer thought of an ingredient or feeling. But their attitudes toward that sweetness are nuanced. While 59% agree that sweet-tasting foods and drinks can be part of a healthy diet, many still support scaling back the overall sweetness of their diets (78%). Among those who think it is important to reduce sweetness, the most common reasons include eating healthier (49%), managing blood sugar or diabetes (43%), managing weight (41%), and improving dental health (36%). Notably, women were more likely than men to cite each of […]

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Snacking Profiles: Which One Are You?

As the nature and pace of our lives evolve, so do our eating habits. One kind of eating—snacking—is now more commonplace than ever before. IFIC’s 2024 Food and Health Survey found that 73% of Americans snack at least once a day. Despite snacking’s prevalence, it can be hard to know how to build a healthy snack—one that is appropriate for your budget, schedule and flavor preferences. Below we’ve created a few snacker profiles with relevant snacking suggestions. See which one/s you identify with! The Outdoor Enthusiast Snacks for the outdoor enthusiast should provide adequate nutrients to help you power through and recover from a long outdoor workout. Specific macronutrient ratios will differ depending on the type of exercises and level of intensity you’re seeking. Typically, for a pre-workout snack, foods with carbohydrates and protein are your best friends. When we eat carbohydrates, they break down into glucose and enter our muscles to give us fuel for our workouts. Additionally, protein helps repair the small tears in our muscle fibers that occur as we exert intense energy. It’s helpful to give yourself between 30 minutes and a few hours to digest your snack before you jump into exercising in order to avoid any GI discomfort. A few pre-workout snacks to consider include hard-boiled eggs and an apple; beef jerky and berries; or cottage cheese, almonds, and grapes. Likewise, don’t forget to refuel with carbs, protein and electrolytes after your workout is done. The Busy Parent Parenting is challenging enough on its own, and a busy schedule only complicates matters. Snacks for the busy parent should be healthy, portable and easy to eat with small hands (in case a little one gets hungry too!). Sliced fruits and veggies, cheese cubes, whole-grain crackers and dips such as nut butters or hummus are great options. On a related note, IFIC’s 2019 Food […]

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