A Primer on Protein Powders

Walk into any dietary supplement store and you’re likely to see a whole wall filled with nothing but protein powders. It seems like there are more varieties than the number of pounds that The Rock can bench press. While many people might grab a protein shake once in a while before or after a gym session, how much do we really know about them? How are they made? How does whey protein stack up against pea protein? And do we really need to use them at all? WHAT’S A PROTEIN POWDER? Protein powders are – you guessed it – powdered forms of protein made from animal foods like milk and eggs or plant sources like soy, peas, rice and hemp. They come in a few different forms: whole protein powders, concentrates, isolates and hydrolysates. Let’s start with whole protein powders, of which whey is a popular example. In its original form, whey is the watery liquid part of milk that separates off during cheese or yogurt production. From this liquid, whey proteins are separated and purified to create whey protein powder. Whey protein in this form is a mixture of protein, the milk sugar lactose, vitamins, minerals and a small amount of milk fat. While whey protein powder in this form is used as an ingredient in many kinds of food products, you won’t often find plant-based proteins in anything other than the more processed versions we’re about to describe. Protein concentrates are made by extracting protein from the starting material (such as liquid whey) through the use of heat or enzymes. This removes water, some of the lactose and minerals. Concentrates tend to have a lower percentage of protein as compared to isolates, because they still contain some carbohydrates and fat. With protein concentrations of 90 percent or higher, […]

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The Scoop on Alternative Flours

The minute that bag of flour hits the countertop, you know you’re in for something delicious. Warm, homemade bread, cakes and pastries are the epitome of comfort food. A great way to experiment with your old favorites is by trying out some of the new ingredients popping up on store shelves. All-purpose flour is no longer the only game in town. Predicted to be a big hit this year, alternative flours have been slowly sneaking into our kitchens, and it seems like there’s no end in sight. We looked into some to find out what they have to offer and the best ways to use them.   Soy Flour Soy flour is made from ground soybeans and is packed with protein. It adds moisture and a nutty flavor to baked goods. A low-fat version is also available. Soy flour causes food to brown more quickly, so make sure to lower your oven temperature or shorten cooking time. Store it in the refrigerator to prevent spoilage. It’s best used for thickening liquids like soups, or substituting up to one-third for white flour in cakes, cookies and quick breads. Per ¼ cup: 120 cal, 6 g fat (1 g sat fat), 0 mg sodium, 8 g carbs (2 g sugars), 3 g fiber, 10 g protein, 30% magnesium, 25% iron, 14% phosphorus, 10% calcium Brown Rice Flour Brown rice flour is made from whole rice kernels and can be used like you would whole-wheat flour. A white rice flour version is also available and can be used as a one-to-one substitute for all-purpose white flour. Brown rice flour can yield a grittier texture to baked goods but is a good alternative for those who need to follow a gluten-free diet. The dough can be sticky to handle. Because brown rice flour is gluten-free, […]

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Please Don’t Switch Out Your Vegetable Oils for Lard

If headlines on your Twitter feed are telling you to cook with lard instead of vegetable oil, please don’t listen. Here’s why. The 2015 Dietary Guidelines Advisory Committee and the World Health Organization (WHO) recommend limiting saturated fat intake to less than 10 percent of total calories per day. In fact, the 2015 recommendation isn’t much different than the original Dietary Goals for the United States published in 1977. In other words, nutrition guidance encourages you to REPLACE foods that are high in saturated fats (like butter and lard) with foods that are high in unsaturated fats (like vegetable oils). This recommendation is backed by strong evidence from randomized-control trials (the scientific gold standard!) that show replacing saturated fatty acids with unsaturated fats, especially PUFAs, significantly reduces total and LDL blood cholesterol levels. That’s a good thing for reducing your risk of heart disease.  How do you take your nutritious fats to the next level? Enjoy both PUFA (polyunsaturated fatty acid) and MUFA (monounsaturated fatty acid). PUFAs (i.e. omega-3 and omega-6 fatty acids) are found in fish such as salmon, or nuts and seeds such as walnuts (omega-3), and soy, corn and canola (omega-6).   Both are needed and have broad positive health effects, such as improving heart health and cognitive function. MUFAs (i.e. omega-9 fatty acids), like those found in almonds, avocados, olive and canola oils, also improve heart health.  While all cooking oils contain saturated fat, canola oil has the least amount. It also has the most omega-3 fatty acids of the common cooking oils. Soybean oil also contains a significant amount of omega-3 fatty acids. Olive oil, on the other hand, is known for its high MUFA content. To get a healthful blend of PUFAs and MUFAs, mix up your vegetable oils, incorporate a variety of nuts into your diet, top dishes with […]

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What Is Lactose?

There are many different types of sugars. Some are monosaccharides, which are single units of sugar and are often referred to as “simple” sugars. Other sugars are disaccharides, which are made of linked pairs of monosaccharides. The three main monosaccharides that we consume are fructose, galactose and glucose. They combine in various pairs to form the three disaccharides that are most important in human nutrition: lactose, maltose, and sucrose. Glucose is the common thread in each of these disaccharides: sucrose is composed of glucose and fructose, maltose is two linked glucose units, and lactose is glucose and galactose. Where does lactose come from? Lactose is sometimes referred to as “milk sugar” because it is only found naturally in the milk of mammals—including cows, goats and humans. Milk from cows and goats is used to make cheese and yogurt, but not all milk products contain the same amount of lactose. For example, hard cheeses such as cheddar, parmesan and Swiss contain very little or no lactose, whereas milk, ice cream and yogurt contain higher amounts of lactose. Hard cheeses are lower in lactose due to the removal of whey (a liquid solution of fat, lactose and protein) while they are being made as well as the continued breakdown of lactose by bacteria during the aging process. Is lactose a natural or added sugar? The sugar that we consume is often described as either natural sugar or added sugar. Like many other types of sugars, lactose can be considered both a natural sugar and an added sugar, depending on its source. Lactose is inherent to the milk of mammals and can also be isolated from this original source and crystallized for use as an ingredient in foods such as baked goods, caramels, frozen desserts, fudge, meat products, sauces and soups. The lactose […]

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The Umami Factor: 4 Surprising Facts about MSG

I was having lunch with a friend last week and she told me she was avoiding MSG. When I asked her why, she mentioned that she had read about it on the Internet. That was a big red flag. Obviously, not all information on the web is accurate or science-based. I’m always trying to stay current with the latest science on food and nutrition topics, so I went home and looked for info on MSG from credible sources, like the FDA. That’s when I learned some surprising, and sometimes overlooked, facts about MSG. 1. The “G” in “MSG” is responsible for umami. Somewhat akin to the “sixth sense”, there is a “fifth taste” you may not even know you had: umami. In addition to sweet, sour, salty and bitter, this fifth basic taste is described as savory. Even if you have heard of umami, I wonder if you were aware that the taste is attributed to foods containing glutamate, an amino acid in food. Glutamate is found naturally in many foods such as tomatoes, walnuts, mushrooms and meat. It’s also present in many food ingredients such as soy sauce and MSG (monosodium glutamate).   2. MSG is naturally occurring. Besides being added to foods, MSG also occurs in nature. Tomatoes and cheeses contain naturally occurring MSG. With all that glutamate, it’s no wonder that classic grilled-cheese/tomato-soup combo is so savory. The MSG that is added to foods is produced by a natural fermentation process, similar to the processes used to make yogurt or vinegar. MSG (monosodium glutamate) has only two components: sodium (a mineral) and glutamate (an amino acid).   3. MSG provides more flavor, with less sodium. MSG contains only one-third the amount of sodium as table salt. Also, MSG amplifies and enhances the flavor of foods – whether […]

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Essential Nutrients for Adult Women, in Each Decade of Life

While the principles of healthy eating remain constant over a woman’s lifespan, women’s bodies also go through changes in each decade of life that may require adjustments to the specific nutrients they need. For example, some vitamins and minerals are critical during a woman’s childbearing years, while others become especially important as aging begins to affect the female body’s nutrient absorption. Knowing which nutrients are key, and at what times, can help women feel their best throughout each decade of life. The 20s and 30s: Folate, Iron, and Calcium Folate and Folic Acid If a woman decides to have children, folate is crucial for a healthy pregnancy, as it helps protect against neural tube defects in a developing fetus. Folate also plays an important role in producing red blood cells in the bone marrow by working closely with vitamin B12. Food sources of folate include beef liver, lentils, asparagus, spinach, broccoli, avocados, and folate-enriched grain products such as bread, pasta, rice, and cereals. Iron Iron is an essential component of red blood cells that transfers oxygen from the lungs to all the body’s tissues. Iron also is necessary for physical growth, neurological development, cellular functioning, and the synthesis of certain hormones. For women in their 20s and 30s, low iron intake is common, and often is compounded through monthly losses via a woman’s menstrual cycle. Iron is found in two main forms in foods: heme iron (found only in meat, seafood, and poultry) and non-heme iron (found in meat, seafood, poultry, some plants, and iron-fortified foods). Calcium Calcium is necessary for bone health and proper functioning of the cardiovascular, muscular, and nervous systems, among many other significant roles. We don’t reach our peak bone mass until our late 20s, so it’s especially important to consume adequate amounts of calcium in […]

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Snacking Production Series: Protein Bars

IFIC’s 2022 Food and Health Survey showed that people really enjoy snacking—and that enjoyment is not likely to change. Specifically, last year’s survey showed that nearly three in four respondents (73%) reported snacking at least once a day. In comparison with our 2021 survey, snacking frequency has increased substantially—in 2021, 58% of respondents reported snacking at least once a day or more. One popular snack that offers both nutritional complexity and a variety of flavor is the protein bar. Protein bars have grown exponentially in flavor, texture, and ingredient options in the past decade, and many people (and about 30% of our 2022 survey respondents) reach for some form of nutrition bar as their go-to snack daily. But while many of us enjoy protein bars, how much do we actually know about their ingredients? Read on for more insights about how to enjoy a protein bar that’s right for you. First Things First: Why Protein? Dietary protein plays a vital role in every cell of our bodies: Proteins provide energy, catalyze metabolic reactions, and provide structure to our tissues and organs. Protein is also an essential nutrient for maintaining muscle strength, bone health, and blood sugar control. In addition, protein-rich foods contain many of the vitamins and minerals needed to support the body’s defenses and promote quicker healing. The composition of amino acids in the protein content of foods is especially important to consider, since our bodies need amino acids to make vital proteins for different body functions. Animal-based protein (such as whey) is considered to be “complete,” since it contains all the essential amino acids, which our bodies cannot make on their own. In comparison, most plant-based proteins are lacking in one or more essential amino acids (soy-based protein is an exception to this rule). Many people look to protein […]

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How Caffeine Affects Your Sleep

When you feel tired during the day, it’s tempting to reach for a quick jolt of energy from a cup of coffee or energy drink. Depending on the time of day, it might also inadvertently disrupt your sleep later that night. Although caffeine undoubtedly provides a boost of energy, its effects are temporary—and, research shows, may interfere with sleep quality. Disrupted sleep, in turn, may lead to more caffeine intake the next day— interrupting your usual cycle of sleep. Caffeine: Popular for a Reason Humans have been consuming caffeine for centuries for its ability to stimulate the central nervous system by creating increased feelings of alertness. Recent data from IFIC’s consumer survey of caffeine, finds that approximately nine in ten Americans consume caffeine, and about 75% of caffeine users have caffeine at least once a day. Caffeine is a popular choice among millions of adults because it can boost mental alertness and potentially enhance productivity. People who are physically active also frequently find that caffeine can help prolong endurance[1] and enhance concentration, making caffeine a popular ergogenic aid[2]. Although a moderate amount of caffeine (up to 400 milligrams per day or 4 8 oz. cups of home brewed coffee) is considered to be safe for the healthy adults, it can be difficult to fully quantify caffeine intake, since small amounts of caffeine can be found across many beverages, food, medications, and supplements that anyone might consume in one day. Additionally, caffeinated products like energy shots have become increasingly popular pick-me-ups and come with a particularly high dose of caffeine (>200 mg per serving). People also have varying sensitivities to caffeine. Some people feel the effects of caffeine more rapidly and intensely, and others may have a milder reaction and are able to tolerate greater doses without adverse effects. There are also notable individual differences in the body’s […]

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