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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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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Communicating The Connection Among Low- And No-Calorie Sweeteners, Safety, And Health

In the world of perceived public health nutrition enemies, low- and no-calorie sweeteners (LNCS) are often at the top of the heap. However, when we are faced with a communications environment where misinformation persists (and facts can be elusive), it is critical to ensure that the scientific evidence influencing consumer perceptions and eating behaviors contains more than a “grain” of truth. Low- And No-Calorie Sweeteners: Bad Guys Or Bad Rap? It may be surprising that low- and no-calorie sweeteners are among the most studied ingredients in the food supply. Before making it to market, comprehensive scientific research reports are submitted to the Food and Drug Administration (FDA) with data that indicate each ingredient’s safety. A risk assessment factoring in the degree of potential hazard (through extensive toxicological testing) and exposure (based on consumption level) combine to inform ingredient safety levels. And, while this sounds relatively simple, in practice, it is anything but. Consider this: Hazard testing is based on a wide variety of endpoints including effects on DNA (e.g., damage, mutations), metabolism and excretion, short/long-term impact of consumption, adverse events on vulnerable audiences (individuals with specific health conditions, babies in utero), and potential to cause allergic response. Exposure is aimed at pinpointing an exact dosage, if any, where adverse effects may take place. These factors inform the development of an “acceptable daily intake” or ADI– which is “the amount that can be ingested daily for a lifetime without appreciable health risk” and not only applies to the general population, but to vulnerable groups such as children and pregnant women. It is important to note that while LNCS are often lumped together in today’s vernacular, each sweetener is its own formulation that has a unique metabolic footprint in the body. They are grouped together only by their capacity to impart sweetness. […]

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Supporting and Sustaining Our Food Supply: The Benefits of GMO Corn

Many of us have heard of GMOs—genetically modified organisms in our food supply—and have seen labeling on food packages that note products are “non-GMO” (or other verbiage on food and beverage packaging that there are GMO or bioengineered ingredients in a product). But many of us don’t know a ton about how GMO technology uses specific scientific innovations that genetically alter plants to promote desired characteristics. In fact, GMO technology is a farming tool that increases productivity, decreases waste, and simultaneously provides us with safe and nutritious grains, fruits and vegetables. One key GMO crop that helps our food supply in many ways? Corn. Read on to explore how GMOs can benefit our food supply and to learn about some intriguing research linked to GMO corn. GMO Fundamentals GMO crops available in the U.S. include corn, soybeans, cotton, potatoes, papaya, summer squash, canola, alfalfa, apples, sugar beets, and pink pineapples. GMO characteristics of these crops include attributes that help them grow better under environmental stresses, like drought, and ward off diseases and pests (as well as other handy benefits, like resisting browning once they are sliced). GMO foods provide a safe and nutritious way to access the recommended servings of fruits and vegetables that are put forth by the USDA Dietary Guidelines. GMO technology also helps to decrease food waste, gives many underserved areas of the global population a reliable source of nutritious food options, and helps farmers use less pesticides. Notably, GMO technology has been used for over 20 years and has been scientifically been proven to be an effective way to support agriculture. Also, according to PG Economics LTD, the economic benefits of genetically modified crops have reached $150 billion globally since the first GMO crops were planted in 1996. The Skinny on GMO Corn Corn is used […]

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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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