Nutrition 101 Video Series: Monosodium glutamate (MSG)

This is the seventh installment of our “Nutrition 101” video series, presented in partnership with Osmosis, a group that focuses on health science education, highlighting the basics of several nutrition topics. For a look back at what we’ve covered so far, watch our videos on  fats,  carbohydrates and sugars,  hydration, low-calorie sweeteners, protein and gut health.  Savory foods are inherently delicious—but have you ever wondered why? In 1908, a Japanese professor pondered this question when exploring what made kelp broth taste so good. He recognized a unique taste in it that was different from the four well-known tastes of sweet, sour, bitter and salty. It turns out that glutamate, an amino acid made by many plants and animals, was the source of this distinctive taste, which became known as “umami” in reference to “umai,” the Japanese word for delicious. The professor isolated glutamate from seaweed to produce a crystallized salt form of glutamate that combined one molecule of glutamate with the ion sodium to make it even tastier. This umami seasoning is still widely used today and is also known as monosodium glutamate, or MSG. Glutamate is the most abundant amino acid found in nature, and it’s one of the 20 amino acids that make up proteins in the human body. Because glutamate is synthesized as part of the normal metabolic process, it is considered a non-essential amino acid. In other words, we don’t technically need to get it from food. Our bodies synthesize about 50 grams of glutamate each day and store about 4.5 pounds of glutamate in major organs like the brain, muscles, kidneys and liver. On average we eat about 10 to 20 grams of glutamate each day, mostly from protein-containing foods like meat, cheese, nuts and legumes. Whether consumed from food or in the form of MSG, […]

article

Plant-based Meat Alternatives: Are They Healthy?

By now, it seems like everyone has heard of plant-based meat alternatives. Burgers, sausages, and other forms of food that are made to look, feel and taste like meat have exploded in popularity over the last few years, touting the promise of being better for us and for the planet. But what do we really know about their healthfulness and environmental impact? In this article, we’ll explore these issues to find out how they compare with their animal-based counterparts. What does “plant-based meat” mean? Vegetarian alternatives to meat are nothing new—veggie burgers, vegan deli meat and chicken-less nuggets have been around for decades. But while these products have typically aimed to meet the needs of vegetarians and vegans and don’t necessarily match the taste and texture of meat, newer “next generation” plant-based meat alternatives are attempting to mimic the real thing as much as possible. To date, many of these new alternatives have come in the form of foods traditionally made with red meat, like burgers and sausages—and that’s what we’ll focus on here. However, new products meant to mimic poultry, eggs and seafood are also coming to store shelves—an indicator that this novel wave in protein innovation is here to stay. How are they made? Plant alternatives to animal meat are made with ingredients and processing techniques that create colors, textures and flavors that are similar to animal meat. Protein sources in these plant products range from soy and potatoes to peas, rice and mung beans. The type of dietary fats used to make them include canola oil, cocoa butter, coconut oil and sunflower oil, and they’re usually bound together by methylcellulose, which is used as a thickener and emulsifier in many types of foods. In addition to food ingredients needed to build color, structure and flavor, they’re usually […]

article

Nutrition Tips for Grocery Shopping During a Pandemic

We’re a few weeks into social distancing due to the COVID-19 pandemic in the U.S., and I think it’s safe to say we’re all feeling a lot of feelings. One place that’s seen a lot of action is the food scene—grocery stores in particular have been running low on certain items such as disinfectant, toilet paper and some shelf-stable foods due to overbuying. It seems many of us are somewhere in between not wanting to hoard and wanting to be prepared in case we need to quarantine for an extended period of time. So how do we grocery shop safely, nutritiously, efficiently and thoughtfully during a time like this? There are many answers to this question, but because we are all juggling multiple priorities right now, the IFIC team thought we’d help by gathering a few of our best tips to make grocery shopping a little easier for you during this challenging time. Make a list… and stick to it While we don’t recommended hoarding or over purchasing food, it is important to have a clear idea of what you need before you enter the store. Remember, there’s no evidence that COVID-19 is spreading through food or food packaging, but it is spreading person-to-person via close interactions. Making a grocery list and sticking to it can help you get in and out of the store as efficiently as possible. Appreciate food in all forms We’ve said it before, and we’ll say it again: all forms of food can be healthful. Now is not the time to pit fresh versus frozen or frozen versus canned foods. Instead, make sure you have a variety of foods in each form in case you can’t get to a grocery store or don’t want to go to the grocery store as frequently as you normally […]

article

When It Comes to Immune Health, Does What We Eat Matter?

There may be no more important part of our body than our immune system. Through its nonstop work to prevent and limit the effects of harmful pathogens like bacteria and viruses, we’re able to maintain our health and recover from illnesses caused by these invaders. Our immune cells make up one of the most sophisticated, coordinated systems in the body—one that is essential for our survival. With the recent outbreak of the novel coronavirus, also known as COVID-19, there has been an increased focus on the importance of keeping our immune systems running strong. As a result, there’s a lot of information being shared about the effect that food and dietary supplements might have on immune health. Some of this information is based in strong science, while some is…not so much. In this article, we’ll address how the food we eat can support immune health, why many trendy supplements and “superfoods” don’t make the cut, and whether or not you can really “boost” your immune system through food. (Hint: the answer is no.) We want to be clear that the information provided here relates to healthy adults; the same conclusions may not apply to children, the elderly or those who are immunocompromised. Is diet connected to immune health? Yes! Many nutrients we get through the food we eat are essential for immune function, so eating a well-balanced, healthy diet allows your immune system to be the best version of itself. When we get sick and our immune system becomes more active, the demand for both energy and nutrients goes up, making adequate nutrition even more vital. At the same time, for most healthy people, consuming more energy (as in, calories) or nutrients than we need won’t necessarily give any added immune benefits. Almost everything that we consume above and beyond […]

article

A Quick Look Into Dairy Production

Dairy is often something I rely on—ice cream and froyo keep me cool in the summer, hot chocolate and lattes keep me warm in the winter, and a cold glass of milk can instantly transport me back to childhood. All thanks go straight to the dairy cows and farmers working around the clock. In fact, a single cow can produce approximately 6.5 gallons of milk daily and supply over 21,000 pounds of milk yearly, not counting the milk her newborn calf will drink. That milk is just the start for dairy lovers. It may be transformed into cheese, yogurt, or a number of other food products through a series of well-monitored, science-driven steps on the farm, in warehouses and in factories. From cow to carton Shortly after giving birth to a calf, a dairy cow will start producing milk, and she will continue to do so for about ten months. This milk is collected on the farm and then transported for further processing, specifically for pasteurization and homogenization. Pasteurization is the means of treating a food product, often by heat, to reduce the risk of foodborne pathogens surviving in the product that could potentially make consumers sick. The Food and Drug Administration (FDA) regulates this process very carefully for milk products, specifying the amount of time and temperature milk must be heated—for example, lower temperatures require longer time to make sure any harmful pathogens are destroyed. The next step, homogenization, ensures that the contents of milk—its protein, fat and sugars—remain one consistent mixture rather than clumps separated among liquid. The pasteurized, homogenized milk then may be packed into various containers, stored at safe temperatures, and shipped to grocery stores and markets for human consumption. Plant-based products like almond milk and oat milk will similarly go through an FDA-mandated process to […]

article

How to Save Money While Grocery Shopping

2020 has presented challenges in unprecedented ways, and many of us are still trying to get our bearings. Specifically, the coronavirus pandemic has put a serious financial strain on many U.S. households. Even for those who remain steadily employed, the uncertainty of life has spurred an interest in—or perhaps a realization about the importance of—cutting back on expenses to save money. While food is about as essential as it gets, there are ways to cut back on spending while you shop. Here are a few practical tips that can help save money on groceries. Set a food budget For some of us, budgets are already an essential part of our monthly planning. For others, budgeting feels more like a chore than a benefit. But the truth is that budgeting gives all your money a place to go, so you aren’t guessing whether you should make a purchase or not. We all have different starting places when it comes to creating a budget, but taking some time to understand how much money you can dedicate to food each month will save you in the long run. Make a list and stick to it Once you’ve decided how much money you can spend on food, the next step is to craft a grocery list. It may seem basic, but this fundamental tip will never go out of style. While you’re considering your list, think about the key food groups (fruits, vegetables, grains, dairy and lean proteins) as your basic building blocks for nutritious meals. Variety is important even if you’re working within a tight budget, so doing your best to have grains, lean protein and fruits and vegetables at each meal is a great goal. Making a list and sticking to it can also help you consider what you already have on […]

article

Small Nutrition Shifts for the New Year

For many of us, the new year brings pressure to overhaul our lives with diet and lifestyle changes. Our 2020 New Year’s diet survey, released in February 2020, found that 42% of Americans reported making dietary changes in January. But by the end of 2020, when the COVID-19 pandemic had been waging for nearly a year, the tone had changed—understandably. According to our 2020 year-end survey, only 15% of consumers said they planned to make a food or beverage-related resolution in the coming new year. So far, your January may not have involved massive health goals, and that’s okay. In fact, smaller and more manageable shifts in your lifestyle can also set you on a path toward improved health—and one that may be more sustainable and lasting over the long term. If you’re looking for a few ideas to try, the following options can all be implemented steadily over the next year. Try one (or more) and see what best fits with your current lifestyle. 1. Choose fiber-rich whole grains for half of your daily grain servings Did you know that most Americans consume about half the amount of fiber recommended by the National Academies of Science, Engineering and Medicine, and only about 5% of the population meet the recommendations for dietary fiber intake? Fiber is an important nutrient that can reduce your risk for several chronic diseases, and choosing whole grains can help increase your fiber intake. In fact, the current Dietary Guidelines for Americans recommend that we make half of our daily grain servings whole grains. Here are some tips to increase your whole grain intake: 2. Try some alternatives to reduce your added sugar intake While avoiding added sugars completely isn’t entirely realistic, it’s fair to say that many people could benefit from eating less added sugar—most […]

article

Diversifying MyPlate: Gujarati Indian Cuisine

The Dietary Guidelines for Americans and its associated MyPlate graphic are commonly referenced resources for learning about healthy and nutritious eating. The recently-updated 2020-2025 Dietary Guidelines for Americans put a stronger focus on meeting dietary recommendations while keeping cultural preferences in mind, and resources highlighting culturally inclusive approaches are valuable tools for translating the general messages of MyPlate and the Dietary Guidelines to more Americans. This article is part of a series that shows how healthy eating can take on many different forms outside of the Western diet. While for many, meals might not exactly resemble MyPlate, the featured guest authors will demonstrate what healthy eating looks like in their culture, and how many of the food groups and principles can translate across cultures and cuisines. Each article in this series is written by a registered dietitian who is experienced in integrating culturally inclusive approaches into their work. About the Author Hi, I am Sarika Shah. As a registered dietitian, I have practiced for 20 years in multiple sectors. Having been raised in an Indian household, I understood the difference between my Western education and ethnic diets. I am able to use my knowledge of my patients’ food, culture and tradition to help them find healthy eating patterns that are in their comfort zone. I am a dietitian to most; but to my Indian patients, I am their dietitian. For any generation of Indians in America, there is so much confusion about whether the Indian diet is healthy or not. Understandably, many believe they need to give up traditional foods to be “healthy.” Fundamentally, I am a firm believer that we should not deprive ourselves of any food, especially our cultural foods. My practicing philosophy is to incorporate the foods we love into our daily lives with awareness, education and […]

article