Food Allergy or Intolerance: What’s the Difference?

You’ve started to experience stomach pain and discomfort every time you eat one of your favorite foods. One day you stop and ask yourself, “Wait, is this a food allergy? What about a food intolerance? Or could it be something else altogether?” Before you chalk it up to an allergic reaction and start taking foods out of your diet, it’s important to know the differences between a food allergy and a food intolerance—and how you can work with medical professionals to better understand both. Knowing the differences between these two health conditions and understanding your own susceptibility to potential allergens and irritants can help you make better food choices and feel more comfortable during and after your meals. So, what’s the difference between a food allergy and a food intolerance? Food Allergies affect the Immune System. Food allergies are characterized by an immune response to protein in food. The body’s immune system goes into defense mode and begins fighting off the offending proteins it considers harmful. Foods that are known to cause allergic reactions are called allergens. The major allergens in the U.S. are milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish and sesame and are commonly referred to as “The Big Nine.” Some individuals who consume these allergens can have an adverse (allergic) reaction to the foods. Typical symptoms of allergic reactions include skin irritations, nausea, vomiting, diarrhea and life-threatening anaphylaxis: the most severe form of allergic reaction. Many of these symptoms may leave you feeling sick but experiencing them is not enough to diagnose a food allergy. In fact, food allergies can only be diagnosed by a medical doctor who is a board-certified allergist. Allergists use a number of techniques to diagnose a true food allergy. These diagnostics can include a medical history, an oral food challenge, […]

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Where Do Sustainable and Healthy Food Choices Intersect?

Healthy food choices are often on many of our minds as we plan what our next meal will include. Many of us are also focused on sustainability and the environmental aspects of our food chain that impact the planet. We may practice environmentally friendly habits, like recycling, shopping at farmers’ markets and buying foods with less packaging. But the intersection of these two diet-choice aspects­—health and environmental sustainability—and the lenses through which we evaluate both, are worth investigating. Is one more important that the other? Do other factors such as taste, price and convenience still significantly impact our food choices too? Findings from the International Food Information Council Foundation’s 2019 Food and Health Survey as well as another IFIC Foundation survey, Consumer Attitudes and Perceptions on Healthy and Environmentally Sustainable Diets (to be released this fall), help shed light on these issues. Sticking with sustainability The 2019 Food and Health Survey found that environmental sustainability was a significant purchase driver, with over half (54 percent) of people saying it was important that the foods they purchase and consume be produced in an environmentally sustainable way. Of those who believe environmental sustainability is important, the top three food characteristics that people use to identify these foods are “being labeled as being locally grown” (51 percent), “being labeled as sustainably sourced” (47 percent), and “being labeled as non-GMO/not bioengineered” (47 percent). Interestingly, 41 percent of respondents look for recyclable packaging and 35 percent look to make purchases with minimal packaging. This year, the survey also asked consumers whether they find it difficult to know whether their food choices are environmentally sustainable. Over six in ten (63 percent) of consumers agreed that it is hard for consumers to know whether the food choices they make are environmentally sustainable. As a follow-up, we asked […]

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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, […]

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Can Calorie-Dense Foods Also Be Healthy?

For so long, we’ve been taught that high-calorie means bad. But what if we told you that way of thinking was outdated, and more importantly, wrong? A food’s quality isn’t defined by a single characteristic. Rather, it’s the sum of all its parts—with calorie count being only one component. In fact, a slew of vitamins, minerals and other nutrients may accompany a calorie-dense food, meaning high-calorie can also be of high nutritional value. In this context, we’re not talking about calorie-dense foods like baked goods, chips or candy, which have less to offer nutritionally. Instead, we’ll focus on whole, minimally processed foods considered to contribute healthful components to our daily diets. Take nuts, seeds and full-fat dairy products, for example. Nuts, seeds and butters made from nuts and seeds are high in healthy mono- and polyunsaturated fats that are associated with lowering low-density lipoprotein cholesterol (otherwise known as LDL, or the “bad” kind of cholesterol). They’re also a source of protein, which makes us feel full after eating them—unlike other calorie-dense but nutrient-poor snacks like chips and cookies. Dairy products provide protein, calcium, vitamin D (if fortified) and potassium. Full-fat dairy has more fat than non-fat or low-fat options, which bumps up the calorie count but also enhances the richness of milk and yogurt. This can leave us feeling more satisfied than if we’d consumed something with less fat, making it easier to keep portions in check. Here are a few more calorie-dense foods that are also nutrient-dense: It’s important to be mindful when eating calorie-dense foods, since their calorie contributions can add up quickly. For example, one serving of nuts and seeds equals about a quarter of a cup, or about the size of the palm of your hand, and a serving of whole milk is one 8-ounce cup. […]

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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 […]

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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 […]

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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 […]

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Food Allergen Labeling: Tips To Manage “May Contain” Labeling Risks

Last week was Food Allergy Awareness Week, and we’re bringing attention to this growing public health concern. Food Allergy Research and Education (FARE) estimates that 32 million Americans are affected by food allergies and that the prevalence of food allergies continues to rise. With those statistics, there is a good chance you or someone you know deals with a food allergy daily. The rise in food allergy prevalence is not due to pure chance, and several theories have been put forward to explain the upward curve. The “hygiene hypothesis” suggests that children today are growing up in cleaner environments and thus are exposed to fewer germs that are able to “train” their immune systems to know what is and is not dangerous. Other theories attribute the increase in food allergies to changes in the gut microbiome, switches in diet, and certain environmental factors. Whatever the reason, food allergies are on the rise, and while many people can self-manage their allergy, food allergen labeling is key to creating a safe food supply for everyone. Effective food allergen management According to IFIC’s 2019 Food and Health Survey, consumers most commonly manage their food allergies by carefully reading labels (45%) or avoiding certain types of restaurants and cuisines (37%). In this vein, IFIC encourages consumers to learn how to read labels carefully, exploring various terms that less commonly describe an allergy (e.g., casein protein versus milk), as well as to know which questions to ask when eating out. To outsiders, a food allergy may not be obvious, so many people with allergies also wear a medical bracelet, carry medication, and have emergency contact information ready in case they need help. Consumers aren’t the only ones responsible for managing food allergies. The Food Allergen Labeling And Consumer Protection Act (FALPCA) is a Food and Drug Administration (FDA) mandate that all food must be labeled […]

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