Gut Check: Low-Calorie Sweeteners and the Gut Microbiome

We’re back again with another edition of Gut Check, our series on the relationship between food and the gut microbiome. So far, we’ve taken a closer look at how whole grains, fiber, and fermented foods affect our gut microbes. In this article we’re taking a closer look at low-calorie sweeteners (LCSs) and the growing body of research on their connection to our microbial communities. LCSs (sometimes referred to as non-nutritive sweeteners, high-intensity sweeteners, artificial sweeteners or sugar substitutes) provide sweetness without adding a significant amount of calories. They have a long history of safe use in a variety of foods and beverages, ranging from soft drinks to candy to tabletop sweeteners. In the U.S., the most common LCSs are acesulfame potassium (ace-K), aspartame, monk fruit, saccharin, stevia and sucralose. LCSs are some of the most studied and reviewed ingredients in the world today. And yet, research on their relationship to the gut microbiome is very much in its infancy. Most LCSs are not metabolized by our digestive enzymes, so they travel through the digestive system intact and pass out of the body unchanged. Because of this, scientists have long thought they have no effects on the body. However, recent research has revealed that some LCSs may influence the bacteria in our gut. Most of these studies have been done in animal models and have shown wide-ranging results—from reductions in total bacterial count to increases in short-chain fatty acids, which are made by gut bacteria and are thought to be beneficial for gut health. The translation of these results to humans can be tricky and, in many cases, it’s just plain impractical. A primary reason? Lab animals are often genetically identical to each other and live their lives in the same environments, while in humans the microbiome is reflective of widely […]

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Taking a Look at Regenerative Agriculture

According to IFIC’s 2022 Food and Health Survey, 43% of consumers want to purchase food and beverages that were produced in a way that minimizes carbon footprint/climate impact. Climate change is affecting all our favorite foods—from avocado toast to acai bowls—and how farmers grow food matters more now than ever. One way farmers are improving their food-growing game is regenerative agriculture, or “regenerative ag,” a farming practice with the lofty goal of not just slowing, but actually reversing, climate change. This concept likely does not come up in many everyday conversations, thus knowing more about what regenerative farming is can held shed some light on how many of our favorite foods reach our markets via regenerative ag practices. Regenerative ag is all about “holistic land management,” meaning farmers employ techniques that give back to the land rather than take away. Practices are focused on building up high-quality soil, retaining rainwater, improving the water cycle, increasing biodiversity, and promoting both human and animal welfare. One way farmers can accomplish much of this effort is by working in sync with carbon, one of life’s most important elements. This fundamental element makes up all living things, including the building blocks of our food—carbohydrates, protein, and fat wouldn’t exist without carbon. Plants especially love carbon; they take it from the atmosphere and the soil to grow and produce nutrients. Carbon-rich soil not only nourishes plants, but also creates resilient soil that can retain water during a drought, doesn’t erode as quickly, and provides ample nutrition to growing plants. Carbon is important since it sustains all life, but when released into the atmosphere it can form the harmful greenhouse gas carbon dioxide and directly contribute to atmospheric warming and climate change. Capturing carbon from the atmosphere into the soil, a process called carbon sequestration, simultaneously pulls carbon dioxide out of the air and […]

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What is Regenerative Agriculture?

Climate change is affecting all our favorite foods—from avocado toast to acai bowls—and how farmers grow food matters more now than ever. One way farmers are improving their food-growing game is regenerative agriculture, or “regenerative ag,” a farming practice with the lofty goal of not just slowing, but actually reversing, climate change. Less than a quarter of participants in the International Food Information Council’s 2019 Food and Health Survey stated they were familiar with this term, so let’s dig in to some more details about regenerative ag practices and their farming impacts! Regenerative ag is all about “holistic land management,” meaning farmers employ techniques that give back to the land rather than take away. Practices are focused on building up high-quality soil, retaining rainwater, improving the water cycle, increasing biodiversity, and promoting both human and animal welfare. One way farmers can accomplish much of this effort is by working in sync with carbon, one of life’s most important elements. This fundamental element makes up all living things, including the building blocks of our food—carbohydrates, protein, and fat wouldn’t exist without carbon. Plants especially love carbon; they take it from the atmosphere and the soil to grow and produce nutrients. Carbon-rich soil not only nourishes plants, but also creates resilient soil that can retain water during a drought, doesn’t erode as quickly, and provides ample nutrition to growing plants. Carbon is important since it sustains all life, but when released into the atmosphere it can form the harmful greenhouse gas carbon dioxide and directly contribute to atmospheric warming and climate change. Capturing carbon from the atmosphere into the soil, a process called carbon sequestration, simultaneously pulls carbon dioxide out of the air and transfers it to the soil for nourishing. Many farmers are adopting carbon sequestering techniques because of this dual […]

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New Dietary Guidelines Aim To Make Every Bite Count

The 2020–2025 Dietary Guidelines for Americans (DGA) were unveiled in late December of 2020, the culmination of years of research, scientific review, public involvement and U.S. government approval. This release marks the 9th edition of the DGA, which have been updated and approved by the Departments of Agriculture (USDA) and Health and Human Services (HHS) every five years since 1980. What, exactly, are the DGA? These guidelines provide science-based advice on what to eat and drink to promote health, reduce the risk for chronic disease and meet nutrient needs. The DGA provide nutrition guidance for individuals, health professionals, public health and social service agencies, health care and educational institutions, researchers, agricultural producers and food and beverage manufacturers, among others. In addition, the U.S. government uses the DGA as the basis of its food assistance and meal programs, nutrition education efforts and decisions about national health objectives. These include initiatives like the National School Lunch Program, the Older Americans Act Nutrition Program and the Special Supplemental Nutrition Program for Women, Infants, and Children. Using the slogan, “Make Every Bite Count,” the 2020–2025 DGA emphasize nutrient-dense foods and beverages, limiting those that are high in added sugar, saturated fat and sodium and staying within calorie limits. This iteration also puts a stronger focus on meeting dietary recommendations while keeping budget-consciousness, cultural preferences and personal customization in mind. Many resources have been made available by the USDA and HHS to help people eat healthy on a budget, customize the DGA and more. The DGA are an unquestionably important part of public health promotion. And yet, for many, these recommendations may prove to be challenging to meet: Most Americans exceed the recommended limits on added sugars, saturated fat and sodium, and three in four have dietary patterns that are low in vegetables, fruit and […]

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What Are Emulsifiers, and What Do They Do in Our Food?

If you have seen any 1970s-themed movie, or better yet grew up in the ’70s, you’ve seen them before: colorful, mesmerizing, some might even say soothing. We’re talking about lava lamps. Within these luminaries, the combinations of water and heated wax simply would not mix no matter how many times the psychedelic bubbles of wax floated to the top of the lamp and back down again. The reason? Oil and water do not naturally mix on their own. But what if something could help mix these traditionally repelling agents? Luckily, when it comes to food, that something exists, and our taste buds are forever thankful. Enter emulsifiers! What are emulsifiers? Emulsifiers are Food and Drug Administration–approved food additives that help products containing immiscible food ingredients, like oil and water, to combine. You can find emulsifiers in plenty of prepackaged and processed foods, including mayonnaise, margarine, meats, ice cream, salad dressings, chocolate, peanut butter and other nut butters, shelf-stable frostings, cookies, crackers, creamy sauces, breads, baked products and ice cream. Emulsifiers can be man-made or naturally occurring. Many emulsifiers used today are of a naturally derived variety called hydrocolloids. Hydrocolloids serve as thickening agents and support the structure, texture, flavor, and shelf life of various food products, and they are often referred to simply as gums because of the food texture and consistency they create. Hydrocolloids include emulsifiers made from plants, animals and aquatic sources. Plant-based hydrocolloids include locust bean gum, carrageenan, pectin, and starch, while animal-sourced varieties including chitosan made from crustacean shells. (Talk about reducing waste!) Hydrocolloids, like xanthan gum, can also come from microbial sources, and even food products themselves—mustard, oil, salt, egg yolk and vinegar—can serve as emulsifiers. Without emulsifiers like hydrocolloids, you could look forward to scooping into a layer of fat before getting to the […]

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What is a Vegetarian Diet?

The Basics of a Vegetarian diet A vegetarian diet is one of the three healthy eating patterns highlighted in the 2020-2025 Dietary Guidelines for Americans. In fact, vegetarianism has been practiced for centuries in various civilizations around the world, with written references going as far back as the sixth century AD in Europe. At its core, a vegetarian diet omits meat, poultry and fish. However, there are several types of vegetarian diets that have additional allowances and/or restrictions. This article will focus on the different types of vegetarian diets, explore research around the benefits of a vegetarian diet and underscore the nutrients that vegetarians should ensure they get enough of. Types of vegetarian diets There are several varieties of a vegetarian diet, including: Some diets are not considered vegetarian but share overlapping principles. One example is the flexitarian diet, which is a flexible eating style that emphasizes the addition of plant or plant-based foods and beverages, incorporates dairy and eggs and encourages meat to be consumed less frequently and/or in smaller portions. What Foods Make Up a Vegetarian Diet? Despite there being different kinds of vegetarian diets, the following types of foods are emphasized within each of them: Vegetarian Diets and Health A vegetarian diet can have a positive impact on one’s health. Below are a few of the key benefits: Dietary Sources of Vitamins and Minerals Vegetarian diets are intended to be rich in various plant-based foods, which contain many vitamins and minerals that are healthful, including vitamins A, C, E, K and folate, and the minerals potassium, phosphorus, magnesium and manganese. These nutrients — some of which are not consumed in adequate amounts, are vital to the health of our eyes, immune system, muscles, heart, nerves, skin, gut, brain and more. Heart Health Benefits Vegetarian diets rich in […]

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Free-Range Chickens and Cage-Free Eggs: The S(coop) on Poultry Labels

Eggs are often dubbed an “incredible” food for a reason: They’re nutritious and delicious, and many of us enjoy them—whether scrambled, boiled, or fried. And for meat eaters, chicken can be equally delicious in all its forms—from a classic Sunday roast to kid-favorite fried tenders to game-day buffalo wings. But while the jury may always be out on which came first in the chicken-or-egg debate, these two poultry-based foods bring other conundrums to the grocery aisle. Specifically, when we shop for eggs and chicken, do we know how to understand all the labels that can show up on their packaging? Terms like “free-range” and “cage-free” may sound good in theory, but what do they really mean? And how much do we know about the broader farming practices behind chicken and egg production? Read on to learn how you can confidently navigate poultry labels the next time you’re buying chicken or eggs. The Dish on Chicken-Raising Regulations Most of us know that chicken provides a host of food benefits: It’s a great source of protein and other nutrients, is often accessible in most grocery stores, and is easily incorporated into many individual and family meals. And according to the U.S. Department of Agriculture (USDA), chicken consumption around the world is on the rise, with chicken tracking as the most consumed livestock commodity globally. Animal welfare guidance for poultry includes regulations set forth and enforced by the USDA. Specifically, all U.S. chicken farmers are expected to adhere to both the federal Animal Welfare Act and the Poultry Product Inspection Act in their raising, handling, and processing of chickens for both meat (referred to as broilers) and egg-laying (layers). USDA expects that farms that raise chickens must ensure their facilities provide three foundational aspects to their production: proper nutrition (clean water and feed) […]

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Top 5 Takeaways On Dairy Purchase Drivers, Health Impacts & Demographic Considerations

Dairy foods and beverages are recommended as part of a healthy dietary pattern given their well-established benefits according to the Dietary Guidelines for Americans (DGA). Still, while Americans acknowledge that dairy foods and beverages are affordable, accessible, and an essential part of a healthy diet, nearly 90% of Americans do not consume the recommended three servings per day.  The International Food Information Council (IFIC) wanted to investigate potential dairy consumption barriers, including those that may be uniquely attributable to race, ethnicity, and/or income level—a query worth exploring as public health and food system stakeholders seek to enhance diet quality and nutrition equity for all Americans.   Data from the IFIC Research: Understanding Fluid Milk & Dairy Food Consumption Patterns to Enhance Diet Quality & Nutrition Equity, which was presented at the IFIC Expert Webinar, Dairy Decisions: Purchase Drivers, Health Impacts & Demographic Considerations, delves deeply into dairy consumption trends and examines the perceptions, motivators, and barriers that may keep consumers from fully experiencing dairy’s benefits, including those that may be uniquely attributable to race, ethnicity, and/or income level.  Here are the top five takeaways from this research:   1. Most people believe dairy is a dietary essential and contains many nutrients they are actively aiming to incorporate.   According to this IFIC research, many consumers believe that dairy is an essential part of a healthy and balanced diet. Consumers are also aware of the nutrients uniquely available in dairy foods and beverages, such as vitamin D, calcium, and protein, many of which they are actively aiming to incorporate into their diets.  Specifically, significantly more Black people are actively trying to incorporate both vitamin D (66%) and calcium (57%) in their diets compared to Non-Hispanic White people (59% and 49%, respectively). The active incorporation of this vitamin in Black populations is interesting as research […]

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