Beyond Coffee, Alternative Sources of Caffeine

Caffeine runs deep in our food supply. Today we can we find caffeine not only in the usual sources, like coffee and energy drinks, but also in less-suspected products, like chewing gum and protein bars. Caffeine is a naturally occurring stimulant and one of the most widely used psychoactive compounds in the world. For many people, when waking up in the morning is a struggle or when that afternoon lull in energy comes around, a quick caffeine pick-me-up can help increase feelings of alertness and even boost productivity before the close of the workday. However, different human bodies have a range of caffeine sensitivities, and some may feel the stimulant effects of a cup of coffee more than others. The time it takes a person to metabolize caffeine depends on a range of factors, such as age, body weight, any medications they are taking, liver health, and more. In other words, an afternoon coffee may be correlated with a restless night for one person and a peaceful night for another. Although caffeine is generally seen as safe for the healthy adult population, dosage can be a major consideration for each person. The U.S. Food and Drug Administration currently recommends up to 400 milligrams (mg) per day (or about four cups of regularly brewed coffee) for healthy, non-pregnant adults. However, with the increasing widespread use of energy shots and drinks, it can be easy to exceed this limit with just a couple of drinks without noticing—and overuse of caffeine has been associated with potential acute and chronic adverse health effects. Signs of caffeine toxicity range from mild symptoms—such as headache and nausea—to severe—such as anxiety, seizures, and cardiac arrhythmia. Although most caffeinated products voluntarily provide information about their caffeine content on their front labels, in the U.S. the only labeling requirement […]

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What is Chromium?

Highlights The Basics of Chromium Chromium (pronounced KROH-mee-um) is a trace mineral that is essential for our bodies to maintain healthy carbohydrate, fat, and protein metabolism. Chromium exists in multiple forms, one of which enters our bodies via food and dietary supplements. Another form of chromium is more commonly found in the environment from industrial sources. Our bodies cannot produce chromium, so it is essential that we consume it through our diet. The mechanisms by which chromium functions in the body are not fully understood, and there is still a fair amount of speculation regarding the full extent of chromium’s functions. Current research has not yet been able to define the full spectrum of chromium’s role in and importance to the human body. Chromium and Health The most common association between chromium intake and health benefits is the effect of chromium in helping the body break down sugars and carbohydrates. In the metabolism of foods, chromium is crucial for proper insulin function. Insulin is a hormone that moves glucose out of the bloodstream and into cells, where it can be processed for energy or storage. Chromium enhances this function of insulin by acting as a signal to the cells, allowing insulin to transport the glucose inside more easily. Without adequate chromium intake, the body has a difficult time managing the transportation of glucose into the cells, and a chromium deficiency can result in high blood glucose levels. The discovery of chromium’s role in blood glucose control has led to the theory that chromium supplementation may help prevent or treat diabetes; however, mixed results have emerged from research. One study found an association between people who took chromium-containing supplements and a lower risk of the onset of type 2 diabetes. Another study found that chromium supplementation produced positive effects on blood […]

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What is Vitamin C?

Highlights The Basics Vitamin C is a water-soluble vitamin found in many foods and beverages, particularly fruits and vegetables and their juices. It is also a commonly consumed dietary supplement. Because of its water-soluble nature, vitamin C is not stored well in the body—therefore, we need to consume it on a regular basis. Vitamin C plays an important role in immune health and wound healing and is part of the formation of many hormones and chemical messengers used by the nervous system. It is a powerful antioxidant, working to help prevent cell damage that may lead to the development of certain cancers, cardiovascular disease and other health conditions. Vitamin C is also required for collagen synthesis, an important process that helps maintain our bone, skin, muscle and ligament structure. It has been proposed that taking large doses of vitamin C may help to prevent or treat certain health conditions (see “Vitamin C and Health”, below). However, there is little evidence to suggest a benefit of vitamin C supplementation for these conditions. One reason for this may be that as the amount of vitamin C we consume increases, we tend to absorb less of it, which moderates the amount of the nutrient circulating in our bodies. That is, our bodies absorb vitamin C more efficiently in the amounts found in fruits and vegetables than in the larger doses found in dietary supplements. Vitamin C and Health Because of its antioxidant functions and role in immune health, vitamin C has been explored as a treatment or preventive measure for many health conditions – notably, cancer, cardiovascular disease, vision-related diseases like macular degeneration and the common cold. Overall, while observational studies have demonstrated a lower risk of these conditions in people who consume higher amounts of fruits and vegetables, randomized controlled trials (RCTs) […]

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Celebrating a Scientific Changemaker for AAPI Heritage Month: Dr. Fan Qingsheng

May is Asian American and Pacific Islander Heritage Month—a wonderful time to highlight the many pivotal social, cultural, and scientific contributions of the people who have Asian and/or Pacific Islander lineage in the U.S. This year, we’re highlighting Fan Qingsheng, a dynamic scientist who accomplished a great deal in the realms of botany, antibiotic production, microbial pathogenesis, and public health efforts to thwart infectious diseases in both the U.S. and China. While the benefits Qingsheng imparted to these fields were all significant, his work was especially pioneering in the study of nitrogen availability in soil and the bacteria that positively contribute to it—helping the U.S. (and the world) make huge strides in the science of crop development. Beneficial Bacteria: Living Their Best Lives Healthy soil is a key ingredient for farming success and nutritious crop production. Fertile soils harbor a plethora of beneficial bacteria, constituting a unique ecosystem that aids in soil-water dispersal, nutrient cycling, and plant-disease suppression. In our everyday lives, we typically are taught to avoid bacteria in order to sidestep foodborne illness. But in the case of soil, there are many vital “good guy” bacteria that help plants and ecosystems thrive. In fact, the United States Department of Agriculture (USDA) has noted that a teaspoon of productive soil generally contains between 100 million and one billion bacteria! Bacteria display varied activity in soil and are grouped into four categories: decomposers (which convert plant matter into forms of food for other living organisms in the soil); mutualists (which become partners with plants and convert atmospheric nitrogen (N2) into nitrogen for plants); pathogens (which can cause disease in plants but can also facilitate helpful antibiotic production in soil); and lithotrophs and chemoautotrophs (which obtain energy from compounds of nitrogen, sulfur, iron, or hydrogen instead of from plants or other organic matter). Nitrogen (which composes […]

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Americans Weigh In: International Food Information Council Releases New Research Examining Perceptions Around Obesity & Weight Loss Medications

(Washington, D.C.) — The International Food Information Council (IFIC) has published a new survey examining Americans’ attitudes and perceptions toward obesity medications. The IFIC Spotlight Survey: Americans’ Perceptions of Obesity Medications reveals significant insights into the growing awareness and interest in prescription medications as a tool for weight management.  Americans Struggle With Weight Management & Seek Solutions  Obesity affects 40.3% of U.S. adults, and rises to 73.6% when including overweight individuals, according to the U.S. Centers for Disease Control and Prevention. The IFIC Spotlight Survey reveals that nearly half of Americans (42%) are actively trying to lose weight, consistent with findings from previous IFIC surveys that show weight loss is a major motivator for dietary choices.   When asked about factors affecting their body weight, most Americans believe that what and how much they eat and drink have the greatest influence, compared to when, why, or where they eat and drink. Additionally, 57% feel less control over their eating habits when dining out or snacking.  “Data show that many Americans are actively trying to lose weight and considering multiple factors in the process,” says IFIC President and CEO Wendy Reinhardt Kapsak, MS, RDN. “The surge in popularity of weight loss medications over the past year reflects increased awareness, extensive media coverage, and open discussions among health professionals, celebrities, and the public. Given the relatively recent rise in their use, we aim to understand the American perspective: What motivates individuals to pursue—or avoid—these medications? What is their overall impact, and what implications do they hold for food, nutrition, and public health?”  More Than 4 In 10 Americans Show Interest In Weight Loss Medications    Forty-four percent of Americans express some level of interest—ranging from “extremely interested” to “slightly interested”—in taking prescription weight loss drugs. While nearly half (47%) report no interest, 3% report […]

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What a Survey on DNA in Food Tells Us About Science Communications

Headlines on the latest consumer survey popped up all over my feeds this week. They varied from exasperated (80% Of Americans Support Mandatory Labels On Foods Containing DNA. DNA!) to insulting (Are Americans really dumb enough to worry about food containing DNA?). Oklahoma State University’s Agricultural Economics Department asked consumers, “Do you support or oppose the following government policies?” 86.5% of respondents support mandatory country of origin labels for meat. A large majority (82%) “support mandatory labels on GMOs.” But curiously, about the same amount (80%) also “support mandatory labels on foods containing DNA.” Yes, DNA: the building block of all living things and practically every food. So what are we supposed to take away from this? Should science communicators be crying into our cereal? Should we be sitting smugly, proclaiming, “See, it’s the audience’s fault”? Here’s what these headlines say to me: Is this survey taker answering what she thinks she’s answering? 1. Dig deeper into surveys. There is a lot of data circulating about what food issues Americans do or don’t support. Remember how influenced this information can be by survey design. One example is around biotechnology labeling, which is a key parallel these headlines draw with the OSU survey. In our IFIC Food Technology survey, we ask what information consumers would like to have that isn’t on the label. Only about 4% of those surveyed say that they want information about biotechnology. That’s a dramatically different percentage than when you just give a survey taker a yes-or-no option. 2. Improve scientific communications. When a lot of different scientific concepts come together, it’s easy to muddy the waters. DNA, selection, modification, genetics, engineering. It’s not surprising that many folks can’t explain all these notions and how they fit together. For those of us who focus on science communications, don’t let […]

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Going Whole Hog on “Nose-to-Tail” Eating

A few months ago, a friend of mine invited me to celebrate her birthday at an upscale restaurant. This particular restaurants was known for one dish in particular: pig cheeks. I agreed, mostly because I couldn’t imagine how they would serve this dish to our table. When the meal arrived, we all stared (along with most of the restaurant) at what amounted to half of a pig’s head staring back at us. To some, reading this is enough to make you sick. But eaters, chefs, and butchers alike are starting to use meat from the entire animal, include parts you would usually discard. Like pig’s cheeks. This practice, sometimes called ‘whole animal’ or ‘nose-to-tail,’ exists for a few different reasons. Some find creativity and adventure in cooking and eating unique cuts of meat from animals. Others do it for claimed health benefits. Many folks feel it is one approach to being sustainable in our production of animals, not letting any parts of it go to waste. What are ‘nose-to-tail’ cuts? If pig’s cheeks aren’t quite your thing, you still have a range of options to choose from. Some examples of muscle-cuts include lamb neck, tomahawk steak, tri-tips, or even short ribs. On the flip side there is offal, if you have the stomach for it! That includes an animal’s entrails and organs, such as liver, heart, kidney, tongue, and even tripe (stomach) and bone marrow. Special health benefits? Many claim that eating the whole animal comes with health benefits. Meats, especially red meats, can be high in protein, B-vitamins, vitamin D, iron, and zinc. Any of these unique cuts could provide sources for at least some these nutrients, but it’s important to keep in mind total saturated fat and calories. The 2015 Dietary Guidelines for Americans (DGA) recommends Americans select lean cuts of meat and to limit your portion sizes […]

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5 Nutrition and Food Safety Pregnancy Myths

Pregnancy can be both an incredibly exciting and nerve-racking time. And as the logistical reality of pregnancy sets in, women who are expecting often swiftly come to understand all the ways they may not be able to eat exactly as they did before—particularly when it comes to the safety of many foods and beverages. But not to worry: If you’re pregnant or trying to become pregnant, there are a wealth of resources to help you eat well during this special stage of life. In this article, we round up and debunk some of the most common myths surrounding nutrition and food safety during pregnancy so that you can feel more confident about your food choices and eating patterns over the next 9 months. Myth 1: You need more calories during all stages of pregnancy. Ever heard the phrase “eating for two”? It can be a little misleading. You might be surprised to learn that you don’t need any extra calories to feed a growing baby until the second and third trimesters of your pregnancy. For the first trimester, you can eat about the same amount as you did before you were pregnant. Then, in the second trimester, your calorie needs will increase by about 340 calories per day—about the amount in two tablespoons of hummus, one pita bread and raw veggies or about five ounces of yogurt, one fourth cup granola and one cup berries. In the third trimester, you should aim for about 500 extra calories per day. Note that these calorie needs may differ depending on your pre-pregnancy weight, activity level and if you are carrying multiples, and it’s best to speak with your healthcare provider about your specific needs. If counting calories makes your head spin, try focusing on tuning into your hunger and fullness cues. Your […]

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