The Power of Protein: Dairy

June is National Dairy Month and a great time to celebrate all that dairy has to offer. We recently wrote about dairy production—how foods like milk, yogurt and cheese get from the cow to the carton—and in this article we’ll focus on one of dairy’s important nutritional contributions: protein. What is protein? At its simplest, a protein is a chain of amino acids bound to one another and resembling a string of beads. These strings get twisted and folded into a final protein shape. When we eat protein, it gets broken down into its individual amino acids, which can be reassembled into whatever type of protein our body needs at that time. Why do we need 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. It’s an essential nutrient for maintaining muscle strength, bone health and blood sugar control. Protein-rich foods contain many of the vitamins and minerals needed to support body defenses and promote quicker healing. Eating protein-rich foods may also help you meet and maintain your weight goals by satisfying hunger and reducing the urge to snack between meals. The importance of quality nutrition is even greater as our appetite and calorie needs decrease with age; preserving our body’s muscle tissue by maintaining protein intake allows us to stay active. What makes dairy protein distinct? Dairy foods contain two major forms of protein: whey and casein. Eighty percent of milk’s protein content comes from casein and the remaining 20% is whey. Whey is rapidly digested, while casein is digested more slowly, providing a more prolonged entry of amino acids into the bloodstream. When making foods like yogurt or cheese, excess liquid that contains whey protein is strained away, leaving a solid […]

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Top Three Takeaways About Low- and No-Calorie Sweetener Safety

Once upon a time in human evolution, finding sweet-tasting foods was considered critical for survival, as they were thought to signal a safe source of calories. By the early 1900s, people were interested in calorie-free sources of sweetness. American President Teddy Roosevelt famously enjoyed saccharin; the original no-calorie sweetener that was discovered in the 1870s. His use of saccharin sparked public conversations about low- and no-calorie sweeteners (LNCS) that continue to this day. One of the most common questions that people have about LNCS such as aspartame, saccharin, stevia, and sucralose is: “Are they safe to consume?” A large body of scientific literature has addressed LNCS safety concerns, yet International Food Information Council (IFIC) consumer research has found that most people do not rely on scientific journals to inform their opinion of LNCS safety, instead preferring to do their own research. Our February 2024 webinar, “Breaking Down the Basics and Biological Fate of Low- and No-Calorie Sweeteners,” focused on how our bodies handle LNCS, from consumption to excretion, and everything in between. Here are the top three takeaways. 1. The public has questions about low- and no-calorie sweetener safety. LNCS are some of the most studied ingredients in the history of our food supply. Governments and independent researchers from around the world have investigated LNCS for more than 100 years. Today, LNCS are approved for use around the world. While our scientific understanding of LNCS safety has evolved, many consumers continue to have questions. Part of this curiosity may stem from a lack of awareness about the LNCS approval process. IFIC 2023 consumer research on dietary sweeteners found that 20% of survey takers are unsure about who is responsible for approving the use of LNCS in the U.S. Eight percent believe no authority is responsible, while only 33% believe that […]

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What You Need to Know About Coffee and Your Health

Our favorite morning beverage and afternoon pick-me-up was evaluated for how it impacts the risk of cancer in people. Well, good news! Coffee is no longer deemed as a possible carcinogen and recent research even shows drinking coffee might help prevent cancer.  What is IARC and what do they have to do with coffee? IARC, the International Agency for Research on Cancer, headquartered in Lyon, France, operates as part of the World Health Organization (WHO). Three times a year, IARC forms working groups to evaluate how something (like certain occupational chemicals, foods, or even the sun) impacts the risk of cancer in people. This quarter, they reviewed coffee and released their report on June 15 classifying coffee as ‘Group 3.’ Previously, coffee was classified as ‘Group 2B’ or as “possibly carcinogenic to humans.”  What does a ‘Group 3’ classification mean? IARC classifies agents into one of 5 different categories.  The ‘Group 3’ category is used most commonly for agents for which the evidence of carcinogenicity is inadequate in humans and inadequate or limited in experimental animals. James R. Coughlin, Ph.D. CFS, an independent consultant in Food/Nutritional/Chemical Toxicology, Safety & Regulatory Affairs for Coughlin & Associates, said: “While IARC’s Working Group classified coffee as Group 3, not classifiable as to its carcinogenicity to humans, what this really means is that IARC was not able to find even limited evidence of coffee drinking causing human cancer. What I truly believe, based on my 35 years of study on coffee and cancer, is that coffee drinking does not cause human cancer, and in fact, it actually helps to reduce the risk of several forms of human cancer.” What does the research say about coffee and cancer? Recent research related to coffee and cancer is encouraging. A recent meta-analysis of 59 studies suggested that consuming coffee can actually “reduce the […]

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Are Low- and No-Calorie Sweeteners Safe?

Low- and no-calorie sweeteners (LNCS) provide sweetness to foods and beverages without the added calories contained in sugar. LNCS have a long history of safe use and are some of the most studied ingredients in the history of our food supply. Yet they are also among the most scrutinized. Debate often ensues about the safety and health implications of consuming LNCS—sometimes because of valid scientific inquiry, but mostly due to incorrect or misleading information. This article addresses and helps clarify some of the conflicting information you may come across online. For more in-depth information about the safety of LNCS and how our bodies process them after consumption, check out our free one-hour webinar. Who approves the use of low- and no-calorie sweeteners in the U.S.? U.S. law requires the Food and Drug Administration (FDA) to approve the use of food additives, including LNCS such as aspartame and sucralose, before they are authorized for use in foods and beverages. For the review of other food ingredients such as stevia and monk fruit sweeteners, the FDA uses its Generally Recognized As Safe (GRAS) notification program. A GRAS determination does not require pre-market approval by the FDA but does require FDA to scientifically evaluate and publicly respond to submissions made to the agency that supports an ingredient’s safety. Despite our government’s long-standing oversight authority, uncertainty remains among some Americans about how LNCS are regulated in the U.S. In the IFIC 2023 Food & Health Survey, 20% of respondents said they were unsure who was responsible for approving the use of LNCS. There are nine types of LNCS permitted by the FDA for use in foods and beverages: LNCS are also independently evaluated and carefully regulated by international authorities such as the European Food Safety Authority (EFSA) and the Joint FAO/WHO Expert Committee on […]

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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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Glyphosate 101: Gaining Food Safety Insights

You may have recently read news about glyphosate, a widely utilized pesticide, and concerns about the safety of it being used and potential consumer exposure. With this increased focus on glyphosate, we thought it would be good to address some food safety considerations that may be on your mind. What is glyphosate? Glyphosate is a pesticide that has been used for crop protection since 1974. It is widely used in farming practices because it is considered non-toxic to consumers and animals, and is effective for broad-range weed control. However, those attributes come with an important caveat: Glyphosate, like all pesticides, must be used as prescribed on the pesticide product label. As one of the most widely used agricultural compounds, glyphosate has been the subject of numerous toxicological research experiments to establish the safety for both consumers that could encounter glyphosate and for field workers applying this pesticide to crops. For the past 40 years, the safety of glyphosate has been reviewed and confirmed by the scientific community and multiple government agencies. The findings from these reviews reveal that, when used properly, glyphosate does not cause adverse human health effects. Studies also indicate that at low levels (pesticide residues that can be found in foods, discussed below), glyphosate does not act as a carcinogen, endocrine disrupter or a developmental toxicant. Although there have been reports of farm worker safety being compromised due to specific exposure scenarios, the use of glyphosate by farm workers to tend to crops is regarded as safe when done with regulated protocols. In the case of farm or field workers who may be exposed to high levels of glyphosate during the mixing or application of the products, there are guidelines to help support safe handling and application. Who Monitors and Regulates Pesticides? The use of pesticides, including […]

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The Safety Seven: How to Dodge the Dirty Dozen

Many of us are in the midst of welcoming spring by participating in activities outside, enjoying seeing flowers bloom and looking forward to enjoying a host of fruits and vegetables that are increasingly available with warmer weather. However, you may have also heard about the release of the Environmental Working Group’s report encouraging people to avoid many fruits and vegetables. Before you begin rewriting your shopping list, we hope you adhere to the top seven things to remember about eating healthy and safe foods when this year’s (or any year’s) Dirty Dozen and Clean Fifteen lists (lists that promote organic produce as being safer and healthier than conventional produce) invade your social media streams. 1. There is no reason to avoid any type of produce, whether organic or not. Both conventional and organic produce present a healthy and safe way to obtain daily nutrients. Neither is more safe or healthy than the other. This goes for any food product, from raisins to milk and beyond. Whether you choose organic or traditionally produced fruits and vegetables, the important thing is to get plenty of servings of fruits and vegetables each day and to handle all food safely to prevent foodborne illness. Remember these four steps: clean, cook, separate and chill. 2. There are several regulatory steps in place to ensure that all food products in our supply chain are safe. The Environmental Working Group (EWG) suggests that the government approval process for pesticides is somehow lax and undiscerning. But the U.S. Environmental Protection Agency (EPA) actually takes a minimum of six years to finalize the approval and safety (to humans and the environment) of newly formulated pesticides. Only after this review process can a pesticide be approved and sold in the U.S. and abroad. 3. U.S. regulatory authorities inspect and monitor both conventional and organic commodities to ensure equal […]

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Potassium Fact Sheet

Download the Potassium Fact Sheet here Potassium is a nutrient that is essential for health at the most basic level – it keeps the body’s cells functioning properly. Along with sodium and other compounds, potassium is an electrolyte, working to regulate the balance of body fluids. These actions affect nerve signaling, muscle contraction, and the tone of blood vessels, with far-reaching impacts on the body. Potassium and human health Potassium plays a critical role in human health. It is involved in maintaining blood pressure and reducing risk of stroke, preserving calcium stores in bone and helping the kidneys work efficiently.¹⁻⁵ Dietary potassium is beneficial on its own and through its effects on the body’s management of sodium. The benefits of potassium on hypertension and stroke are also captured within the U.S. Food and Drug Administration’s health claim, which states, “Diets containing foods that are good sources of potassium and low in sodium intake may reduce the risk of high blood pressure and stroke.”⁶ Potassium and sodium are both essential nutrients that interact with each other within the body. Potassium is pulled into cells while sodium is pushed out, and this interaction helps to power the transmission of signals along nerves and the contraction of muscles. Both nutrients are used to help maintain fluid and blood volume in the body. However, detrimental issues may arise when potassium intake is insufficient and/or when sodium intake is too high. The sodium to potassium ratio provides a method of assessing sodium intake compared with potassium intake. Ideally, sodium intake values should be less than potassium; however, that typically is not the case. Today, average sodium intake (3,400 milligrams (mg)/day) is higher than average potassium intake (2,500 mg/day), a ratio of 1.36 to 1.7 Greater intake of potassium-containing foods combined with reductions in sodium intake […]

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