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 You Should Know About Cannabinoids: CBD and THC

You’ve heard about them and have probably seen them for sale on the open market. Now let’s learn the facts, the truth and the basics of the cannabinoids CBD and THC. Cannabinoids are substances derived from the cannabis plant and include both the psychoactive and non-psychoactive compounds known as THC and CBD as well as compounds called terpenes. These terms can be confusing if you’re not familiar with them, but it’s important to understand the similarities and differences among these compounds and their effects. Here are some helpful definitions: From hemp to CBD: a 400-year journey In the 1600s, hemp and hemp seeds were introduced to North America from China and became an important agricultural crop. Hemp was an important fiber source for rope, grain bags, wagon covers, and clothes. Hemp seed oil was important in the production of paints, ink, varnishes and lamp oil. The rise of cotton and tobacco in the mid-1800s led to a decline in hemp production, and as hemp production diminished into the twentieth century, its THC content began to increase when it began to crossbreed with its southern Asian cousin. The psychoactive component of marijuana, THC, was not identified as such until the 1960s, at which point industrial hemp and high-THC varieties were indistinguishable. Cannabinoids as pharmaceuticals Cannabis has been shown to be effective for several ailments including pain, seizures, multiple sclerosis, sleep apnea, glaucoma, Crohn’s disease, and chemotherapy-induced nausea and vomiting. As of June 2018, the U.S. Food and Drug Administration (FDA) approved a drug containing CBD to reduce seizure occurrences in epilepsy. Shortly afterwards, the FDA approved pharmaceuticals containing CBD and less than 0.1% of THC. Other drugs containing synthetically derived active ingredients such as dronabinol and nabilone (which has a chemical structure similar to THC) are available to treat anorexia associated […]

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Up Close on Allulose Labeling

Highlights News about sugar always makes headlines. In May 2016, big news came from the FDA when it declared that a new line for added sugars information was required on the Nutrition Facts label. In April 2019, and again in October 2020, the FDA turned its attention to allulose, a type of sugar that many people are not (yet) familiar with. What is Allulose? Allulose is a monosaccharide found naturally in brown sugar, maple syrup, molasses, wheat, and dried fruits like figs and raisins. Allulose is not as abundant in nature as other sugars, thus it is considered a rare sugar. In a 2021 IFIC survey, only 15% of consumers reported that they had heard of allulose. Allulose is also commercially produced. New technologies have enabled allulose to be efficiently mass-produced from corn for use a tabletop sweetener and as an ingredient in packaged foods and beverages. Allulose is considered safe to consume and is permitted by the FDA for use in the U.S. food supply. What Has the FDA Announced About Allulose? Although allulose may be relatively unknown to consumers, allulose has been on the FDA’s radar since June 2012 when they first permitted its use in the U.S. food supply. Since that time, the FDA has made a few more announcements about allulose. In the May 2016 Nutrition and Supplement Facts Label Final Rule, the FDA stated that – pending future rulemaking, allulose must be declared on the Total Carbohydrate, Total Sugars and/or Added Sugars line of the Nutrition Facts label. In this 2016 final rule, the FDA did not determine a caloric value for allulose. The FDA did, however, apply the standard carbohydrate value of four calories per gram for the purposes of calculating and displaying allulose’s caloric contributions on the Nutrition Facts label. In April 2019, the FDA issued updated draft guidance for food manufactures, stating that allulose can be counted […]

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A New Health Option for the New Year: The Non-Diet Approach

At the start of a new year, it often seems that everywhere you look, someone is trying a new diet. But whether we resolve to change our eating in order to lose weight, improve our overall health, or just “get back on the wagon” after holiday indulgences, strict dieting might not be the healthiest habit to form as 2020 starts. In fact, most crash diets can have the opposite outcome to the one we hope for—weight gain. As we ring in the new decade, let’s look at what it would be like to adopt a non-diet approach to health, instead striving for a weight-neutral, evidence-based healthcare model for individuals with a concern about their weight. This approach is often used in conjunction with the Health at Every Size® paradigm, as well as models like intuitive eating and mindfulness. The main emphasis of these non-diet approaches is to shift the focus from weight loss to overall well-being. Back up—what is Health at Every Size®? Health at Every Size® (HAES®) is a trademarked paradigm that rejects the use of weight and body size as a proxy for overall health. Rather, HAES addresses health from a social-ecological perspective, emphasizing that health is affected by our genetics, personal behaviors, family and social circles, physical environments and public policy. While weight may be impacted by these different factors, it is not the exclusive determinant of someone’s health. Often, chronic disease and health status are not things we can see at first glance; consequently, a person’s appearance doesn’t tell the whole story of their health. Thus, HAES directly addresses the negative impact of weight stigma and takes the focus of our overall healthcare away from weight. The five principles of HAES are weight inclusivity, health enhancement, respectful care, eating for well-being and life-enhancing movement. What else […]

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What Is the Mediterranean Diet?

Download the Mediterranean Diet Fact Sheet Here Highlights The Basics of the Mediterranean Diet The Mediterranean diet first became of interest to researchers in the 1950s when certain populations in the Mediterranean Sea basin were observed to be in better overall health with lower rates of cardiovascular and metabolic diseases and greater longevity than wealthier nations of the Western world. Thus, the diet refers to the traditional food cultures of the countries that surround the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt and Lebanon. Staples of the Mediterranean diet include fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. In lesser amounts, poultry, eggs, cheese and dairy are consumed. The Mediterranean diet is highlighted in the Dietary Guidelines for Americans (DGA) as a “healthy dietary pattern.”1 But, this diet isn’t restrictive like many fad diets; rather, it emphasizes eating nutrient-dense foods without counting calories or completely omitting any one food type. Moreover, the Mediterranean diet encompasses more than just food; for this reason, it is often described as a way of life. Traditionally, people living in Mediterranean regions have emphasized physical activity, social gatherings and relaxation along with a moderate consumption of wine with meals. In the U.S., drinking alcohol in moderation is defined as limiting intake to two drinks or less per day for men—and one drink or less in a day for women. One drink is equivalent to one and a half ounces of 80 proof (or 40%) distilled spirits/liquor, five ounces of 12% alcohol wine or 12 ounces of 5% alcohol beer. Guidelines for the Mediterranean Diet Unlike some diets, the Mediterranean diet does not have strict requirements. Since its parameters can vary and many people may not be familiar with the Mediterranean diet, here is a quick overview: The Mediterranean Diet and […]

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Gut Check: Postbiotics and the Microbiome

Over the past few years, there’s been a wave of research and news surrounding the impact of what we eat on our gut microbiome and digestive health. From Greek yogurt to probiotic-boosted chocolate to dietary supplements aimed at supporting digestive health, the options for nurturing the bacteria living in our gastrointestinal tract are seemingly endless. And more recently, there’s been a new addition to the conversation around gut health: Postbiotics. This article explains what postbiotics are, how they’re used, and what we know about their potential health benefits. What are postbiotics? To better understand postbiotics, let’s recall what we know about other gut-health-related terms. Prebiotics are substances in foods that humans can’t digest—mainly dietary fiber—that become food for the millions of bacteria living in our stomach and intestines. Also known as probiotic microorganisms, these gastrointestinal bacteria ferment prebiotics. The end products of the fermentation process are postbiotics. Postbiotics are not useless waste products—instead, they are bioactive, meaning they can have beneficial effects on our bodies and our health. Spurred on by growing awareness and the increasing use of the term “postbiotics” in research and in commercial products, in 2021 the International Scientific Association of Probiotics and Prebiotics (ISAPP) formally defined a postbiotic as a “preparation of inanimate microorganisms and/or their components that confers a health benefit on the host”. What are some examples of postbiotics? There are many different types of postbiotics, ranging from familiar nutrients like vitamin B12, vitamin K, folate and some amino acids—yes, these nutrients can be made by our gut bacteria!—to less-familiar varieties like short-chain fatty acids, enzymes, lipopolysaccharides, fragments of bacterial cell walls, bacterial lysates, and cell-free supernatants. What are the health effects of postbiotics? The health effects of postbiotics have been studied both for prevention and treatment of certain health conditions. In humans, evidence […]

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Why You Shouldn’t Follow a Celebrity Fad Diet or Cleanse

Promoted by NFL stars, music artists, and social influencers alike, the sheer number of fad diets and cleanses in today’s pop culture can make your head spin. And this confusion is not without consequence. Our 2018 Food and Health Survey found that 80% of consumers come across conflicting information about food and nutrition, and 59% of those said that conflicting information made them doubt their choices. Safe to say, it’s already hard enough to decipher fact from fiction when it comes to making healthy choices surrounding our nutrition, and the frequent celebrity promotion of some diets, detoxes, and supplements doesn’t make it any easier. Here are three reasons why you should think twice before adopting a restrictive diet or cleanse. 1. Restrictive diets and cleanses are disordered eating in disguise. Many of the practices and parameters of celebrity-touted fad diets and cleanses fall under what is called “disordered eating.” Disordered eating is a term used to describe a range of irregular eating behaviors that may or may not warrant a diagnosis of a specific eating disorder. The difference between an eating disorder and disordered eating is that eating disorders have specific criteria that must be met for a diagnosis according to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, while disordered eating is more of an umbrella term that encompasses a wide range of unhealthy eating patterns. That is not to say that disordered eating is benign, though—because it’s certainly not. In fact, disordered eating can lead to detrimental consequences, including a greater risk of adverse health patterns like weight cycling, binge eating, bone loss, gastrointestinal disturbances, electrolyte and fluid imbalances, and low heart rate and blood pressure, as well as increased anxiety, depression, and social isolation. Engaging in disordered eating patterns also increases one’s risk for […]

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Nutrition 101 Video Series: How to Read a Nutrition Facts Label

  Did you know that the Nutrition Facts label has only been required on food and beverage packaging in the U.S. since 1990? This information can help us make healthier choices, but at first glance it might look a little confusing. To help us better understand the label, let’s break it down. First up: serving size. Serving sizes are set by the U.S. Food and Drug Administration based on the average amount of a food or beverage that people typically consume, and they’re used to calculate the information displayed on Nutrition Facts labels. Serving sizes are not a recommendation on how much we should eat – that decision is up to you. If you eat more or less than the serving size that’s listed, your calorie and nutrient intake will change accordingly. Next is the calories line, which tells us how many calories are in each serving. The rest of the label highlights the amounts of key macronutrients and micronutrients found in each serving. There’s a lot to look at here, so let’s focus on the need-to-knows. Eating too much saturated fat, sodium and added sugars is associated with adverse health effects, so we generally want to eat less of them. Note that the Total Sugars line accounts for all sugars in a serving – including both natural and added sugars. The Added Sugars line only lists sugars that were added while making the product. On the flip side, dietary fiber, vitamin D, calcium, iron and potassium are nutrients we should try to get more of, for various reasons. For example, diets high in fiber can improve bowel function, may lower blood glucose, or support healthy cholesterol levels. Consuming more vitamin D, calcium, iron and potassium can reduce risk of conditions like osteoporosis, anemia and hypertension. Finally, let’s look at […]

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