Everything You Need to Know About Aspartame

Download the Aspartame Fact Sheet for Consumers here Download the Aspartame Fact Sheet for Health Professionals here What is Aspartame? Aspartame is a low-calorie sweetener that has been used for decades as a way to lower one’s intake of added sugars while still providing satisfaction from enjoying something sweet. Aspartame is about 200 times sweeter than sugar, and as such only a small amount of the sweetener is needed to match the sweetness provided by sugar. In tabletop packets and prepared foods and beverages, aspartame is often blended with other sweeteners or food components to minimize bitter flavors and enhance overall taste. Aspartame consists of two amino acids—aspartic acid and phenylalanine. When ingested, aspartame is broken down into these amino acids for use in protein synthesis and metabolism. In addition to aspartic acid and phenylalanine, aspartame digestion also yields a small amount of methanol, a compound that is naturally found in foods like fruits and vegetables and their juices. The amount of methanol resulting from consuming an aspartame-sweetened beverage is about five to six times less than that resulting from the same volume of tomato juice.1 Aspartame can be used as an ingredient in beverages (such as diet sodas, light or low-sugar juices and flavored waters), dairy products (such as light yogurt and low-fat flavored milk), nutrition bars, desserts (such as sugar-free puddings and gelatins, light ice cream and popsicles), chewing gum, sauces, syrups and condiments. Aspartame is also found in several types of low-calorie tabletop sweeteners. The most common brand of aspartame tabletop sweetener in the U.S. is Equal®. Brands outside the U.S. include Canderel® (found in Europe) and Pal Sweet® (found in Asia). In addition, some prescription and over-the-counter medications and chewable vitamins may contain aspartame to increase their palatability. Aspartame is not well-suited for use in foods […]

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Everything You Need To Know About Glutamate And Monosodium Glutamate

Eating is one of life’s pleasures. Taste and flavor are important to enjoying food. Think about a bowl of hot pasta with tomato sauce and parmesan cheese, a freshly grilled steak with a rich mushroom sauce, or stir-fried seafood and chicken with crisp vegetables in a savory sauce. These subtle, delicate flavors result from centuries of culinary tradition, including careful attention to ingredients and preparation. In all of these dishes, glutamate is one of the major food components that provides flavor. What is Glutamate? Glutamate is an amino acid, found in all protein-containing foods. Amino acids are the building blocks of proteins. This amino acid is one of the most abundant and important components of proteins. Glutamate occurs naturally in protein-containing foods such as cheese, milk, mushrooms, meat, fish, and many vegetables. Glutamate is also produced by the human body and is vital for metabolism and brain function. What is Monosodium Glutamate? Monosodium glutamate, or MSG, is the sodium salt of glutamate. When MSG is added to foods, it provides a similar flavoring function as the glutamate that occurs naturally in food. MSG is comprised of nothing more than water, sodium and glutamate. Why is MSG used? MSG is a flavor enhancer that has been used effectively to bring out the best taste in foods, emphasizing natural flavors. Many researchers also believe that MSG imparts a fifth taste, independent of the four basic tastes of sweet, sour, salty and bitter. This taste, called “umami” in Japan, is described by Americans as savory. Examples of each of these tastes are: Sweet – Sugar, Bitter – Coffee, Savory – Tomato, Sour – Lemon, Salt – Anchovy How is MSG made? In the early 1900s, MSG was extracted from natural protein-rich foods such as seaweed. Today, MSG is made from starch, corn sugar […]

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Everything You Need to Know About Caffeine

Update: In 2019, the USDA updated database values for caffeine content in foods and beverages. You can learn more here. Many of us enjoy a daily pick-me-up, such as a freshly brewed cup of coffee, an ice cold soft drink, a hot cup of tea, or an energy drink all sharing a common ingredient: Caffeine. People all over the world have enjoyed foods and beverages containing caffeine for over a thousand years. It is one of the most studied food ingredients. Even so, misperceptions about this food ingredient continue. Given the buzz about caffeine, IFIC Foundation is providing science-based information on common questions about caffeine, its use in foods and beverages, and its effect on health. Download the Fact Sheet Is caffeine safe? Decades of research have found that moderate amounts of caffeine consumed by the general healthy population are safe and do not harm health. Caffeine’s safety is supported by its long history of consumption and extensive studies on its safety. How is caffeine used and regulated in foods and beverages? Caffeine may be used to impart a bitter taste to some food and beverage products, and some products may also contain caffeine for its well-known pick-me-up qualities. The U.S. Food and Drug Administration (FDA) classifies caffeine as Generally Recognized as Safe (GRAS). GRAS ingredients must meet one of the following requirements: 1) The ingredient’s safety was established before 1958, based on a history of safe use and consumption by a significant number of consumers or 2) Scientific data and information about the safety and use of the ingredient is widely known and publicly available (through scientific articles, etc.), and there is consensus among scientific experts that the ingredient is safe for its intended use. Caffeine is required to be listed in the ingredients list on food and beverage […]

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What Are You Looking For from Food?

Think for a minute: What exactly are you hoping to get from the food you choose? Is food simply a foil to hunger, or are you more deliberate about the enjoyment, taste or nutrition of your meals? It can be a tricky question to answer—and your answer might change depending on the time of day, how hungry you are, your health goals and of course, your budget. But no matter what your circumstance, on some basic level we all tend to want the same thing: a delicious, (at least somewhat) nutritious meal or snack for a reasonable price. And if it’s convenient, then that’s even better. At least, that’s what our years of consumer research have shown. Taste and price are, and likely always will be, the top drivers of our food decisions. But for today, let’s put those two aside and focus on another major priority: health. When you think of how food relates to health, the first thing that may come to mind is body weight. It makes sense—food has calories, and the number of calories we eat impacts our body weight. Currently, about 70 percent of U.S. adults are reportedly overweight or obese, and 40 percent of people in our 2018 survey said they are interested in weight loss or weight maintenance benefits from the foods they eat. This is second only to cardiovascular health when it comes to benefits that people are seeking from their food choices. Our research also shows that, despite seeking health benefits from foods, many people tend to have difficulty making direct connections between specific foods and a health benefit. When it comes to foods and nutrients that might help with body weight and cardiovascular health, we see some similarities. For example, vegetables and protein lead the way for perceived benefits in […]

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What is Lutein?

Highlights: Lutein is an antioxidant that belongs to the carotenoid group. It’s found in high amounts in leafy greens and orange-yellow vegetables as well as dietary supplements. Lutein is important for maintaining eye health and reducing the risk of macular degeneration and cataracts. It may also have protective effects on our skin and cardiovascular system. There is no official recommended daily intake for lutein, though studies have suggested that 6-20 mg/day has health benefits. Most of us don’t consume enough lutein in our diets. THE BASICS OF LUTEIN Lutein (pronounced loo-teen) is an antioxidant belonging to a group called carotenoids, which make the bright yellow, red and orange colors in fruits, vegetables and other plants. Antioxidants neutralize the activity of reactive compounds called free radicals, which can cause damage to our organs – and therefore, our health – if their presence isn’t controlled. Lutein is often found working alongside another carotenoid called zeaxanthin (zee-uh-zan-thin), which is so similar to lutein that they’re frequently combined into one category by information sources like the United States Department of Agriculture’s Food Composition Database, which reports the “lutein + zeaxanthin” content of foods. LUTEIN AND HEALTH While lutein’s antioxidant effects can occur anywhere in the body, most of this nutrient’s activity is concentrated in the eyes. Of the many types of carotenoids in our bodies, only lutein and zeaxanthin are found in a specific region of the eye called the macula, which is responsible for maintaining central vision. In the eye, lutein’s role as an antioxidant lowers the activity of free radicals, which can cause damage to the macula and other parts of the eye. Along with zeaxanthin, it helps to absorb harmful high-energy blue light to protect and maintain healthy eyes. Getting adequate amounts of lutein may lower the risk of developing age-related […]

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What is the MIND diet?

Highlights: The MIND diet is a hybrid of the Mediterranean and DASH diets with its goal to reduce dementia and the decline in brain health that usually occurs as we age. Foods emphasized on the MIND diet include whole grains, berries, green, leafy vegetables, other vegetables, olive oil, poultry and fish. Only a few epidemiological studies have been published on the MIND diet, with their main findings showing that adherence to the MIND diet is associated with a reduced risk of Alzheimer’s disease. More research is likely to come, but findings are consistent with recommendations of the Dietary Guidelines for Americans, which recommend increased consumption of fruits, vegetables, lean proteins, healthy fats and whole grains, and decreased consumption of saturated fats. The Basics of the MIND Diet For many years, researchers have examined the relationship between the foods we eat and their effects on our health. In 2015, researchers began to specifically examine the relationship between certain foods and their effect on brain health with the intention of (1) slowing the decline of brain health as we age and (2) reducing the risk of the development of Alzheimer’s disease. Thus, the “MIND” diet was created. The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet combines principles from two other well-known diets: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. The Mediterranean diet is inspired by the traditional eating habits of those in Mediterranean countries. The DASH diet was developed as a result of clinical trials funded by the National Heart, Lung and Blood Institute (NHLBI). In the MIND diet, parts of these diets have been combined with a new goal: reduce dementia and a decline in brain health that usually occurs as we age. Specifically, the MIND diet differs from the Mediterranean and […]

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Single-Use Plastic Packaging: A Rundown

Chances are if you’ve ever washed your hair with shampoo, cleaned laundry with detergent, or had a soft drink from a vending machine, you have encountered a single-use plastic container or bottle. Plastics have been used for years (since the 1800s) to hold various household items that we use every day, from the bathroom to the kitchen and beyond. Single-use plastic packages can be used in so many ways that it can be easy to overlook how they help hold and preserve cosmetic, food and chemical household items. While single-use plastic packages (e.g. bottles and containers) help provide food protection, there are concerns about where these plastics go after they’ve been used. Recycling rates for single-use plastic packages across the country vary due to many factors, such as recycling infrastructure (that is, the accessibility of recycling centers). Currently, 94 percent of U.S. residents living in communities with a population of more than 125,000 have recycling programs available to them. However, there are still a significant number of plastics that are not being recycled. Taking a look at the recycling rates for two of the most popular plastics used for food and beverage packages, the U.S. Environmental Protection Agency (EPA) notes that 29.9 percent of polyethylene terephthalate (PET) plastic bottles and jars (think bottled juice or a mayo jar) are recycled. In addition, 30.3 percent of high-density polyethylene (HDPE) plastic bottles (think milk jugs or laundry detergent bottles) are recycled. Both consumers and food and beverage companies are looking for ways to use less plastic and help increase recycling rates while continuing to provide access to the day-to-day products we depend on. Addressing single-use plastic sustainability To help address plastic use and recyclability, many companies have undertaken various practices to develop the next generation of packaging, including implementing light-weighting (reducing the […]

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What is the Pegan Diet?

The pegan diet is a mash-up of two popular styles of eating: vegan and paleo. With the vegan diet’s strict adherence to animal-free eating and paleo’s reputation for being meat-centric, it might seem like these two eating styles are opposites. And yet, the pegan diet attempts to blend the best of both worlds. How does it work, and is it sustainable? Let’s take a look. More About the Pegan Diet The pegan diet borrows its plant-based philosophy from the vegan diet and its love of meat from the caveman-inspired paleo diet. If you need a refresher, the paleo diet attempts to model what those living 2.6 million years ago in the Paleolithic era ate: vegetables, fruits, fish, meat and nuts. It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee. Veganism, on the other hand, allows only the consumption of plant-based foods and prohibits the eating of animal-based foods. The main principle of the pegan diet is its emphasis on whole foods and its limitation of processed foods. Specifically, the pegan diet encourages its followers to make 75 percent of their diet plant-based, with the remaining 25 percent of foods coming from animal sources. Anything Else I Should Know? Yes. While the pegan diet’s emphasis on plant foods is a good one, it also includes other strict parameters that aren’t proven to benefit health. For example, gluten is not allowed on this diet—and not because of legitimate health conditions like celiac disease or gluten sensitivity. Instead, gluten is restricted for a few less-scientific reasons. For starters, milling technology hadn’t yet been invented in the Paleolithic era, so grains weren’t part of caveman diets. It’s also shunned for other reasons which are unproven in the published nutrition literature. Gluten-free grains, however—like quinoa, brown rice, oats, and amaranth—are allowed, but recommended […]

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