Get to Know the New Nutrition Facts Label

Submitted By Amy Sercel MS RD

Edited By Marcia Bristow MS RDN CSSD CD

After more than two years of debate, the Food and Drug Administration (FDA) announced that the Nutrition Facts Label will be getting a much-needed overhaul.  These changes are exciting, especially since the Nutrition Facts Label has not really changed since 1995.¹ The new label was developed after the FDA considered how the American diet has changed over the past twenty years, the scientific evidence that supports the 2015 Dietary Guidelines for Americans, and the advice from organizations like the Academy of Nutrition and Dietetics and the Institute of Medicine.^1,2 Although the format of the label will not change much, the specific information included will be adjusted to better reflect what people eat and help make more informed food choices.

Calories and Serving Sizes

On the new label, the calorie contents will be written in large bold print so people pay more attention to the number of calories in one serving.  Serving sizes will also be revised to show what people actually eat, instead of what they should eat.  For example, right now a serving of soda is considered to be 8 ounces of a 12- or 16-ounce bottle.  Since most people drink the whole bottle, the serving size will be increased to 12 ounces on the new label, with the nutrient information adjusted accordingly.  Smaller packages that can be eaten in one sitting will list the nutrient information both for one serving and for the entire package.² This way, the calorie and nutrient content of foods will be clearer, and you won’t have to do math to determine the number of calories in your food if you eat more than one serving.

Added Sugars

The 2015 Dietary Guidelines for Americans recommend for people to keep their daily intake of added sugar below 10% of total calories.³ Sugar is naturally found in any carbohydrate-containing food, but eating a lot of added sugar can lead to chronic diseases and obesity.  Since the current label does not distinguish between naturally occurring sugars and added sugars, it is difficult to know how much sugar is added to a food.  The new label will solve this problem by adding the line, "Includes ___ g Added Sugars" below the “Total Carbohydrates” heading.^2,4 It will be especially important to look for this on foods that may contain both naturally occurring and added sugars, such as yogurt or granola bars.

Vitamins and Minerals

The amount of Vitamin A and Vitamin C will not be listed on the Nutrition Facts Label anymore.  Instead, the label will reveal the amount of Vitamin D and potassium that the food contains.  The Dietary Guidelines Committee determined that Americans typically meet our needs for Vitamin A and Vitamin C, but are not eating enough Vitamin D or potassium.² Since deficiencies of these nutrients are associated with chronic diseases like osteoporosis, high blood pressure, heart disease, and cancer, it is important to make sure you are getting enough.⁵ We are still not meeting our needs for calcium, so it will continue to be listed on the label.

Notably, the new Nutrition Facts Label will now state the actual amount of each vitamin and mineral in addition to the percent daily value.  This information will be helpful for people who need to carefully monitor their intake of certain nutrients, as they will no longer have to multiply the percentage by the Recommended Daily Intake to find out the food’s vitamin or mineral content.^1,2

When Will I See the New Label?

While these changes are exciting, it will probably be a while before you see the new Nutrition Facts Label on any foods.  The FDA has given food companies until July 26, 2018 to make the changes.  This will allow them time to sell out of products with the old label and do any research necessary to make the new labels accurate.  In the meantime, if you are interested in learning whether your foods contain added sugars, you can look for one of the many names of sugar in the ingredients list.  You can also look foods up in the USDA Nutrient Database to find out their exact nutrient content.

References: 

 

1.         Comments to FDA re: Revisions to Nutrition Facts Label and Serving Sizes. www.eatrightpro.org. http://www.eatrightpro.org/resource/news-center/on-the-pulse-of-public-policy/regulatory-comments/comments-to-fda-re-revisions-to-nutrition-facts-label-and-serving-sizes. Accessed May 31, 2016.

2.         Nutrition C for FS and A. Labeling & Nutrition - Changes to the Nutrition Facts Label. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm. Accessed May 31, 2016.

3.         A Closer Look at Current Intakes and Recommended Shifts - 2015-2020 Dietary Guidelines - health.gov. http://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/. Accessed May 31, 2016.

4.         Laquatra I, Sollid K, Smith Edge M, Pelzel J, Turner J. Including “Added Sugars” on the Nutrition Facts Panel: How Consumers Perceive the Proposed Change. J Acad Nutr Diet. 2015;115(11):1758-1763. doi:10.1016/j.jand.2015.04.017.

5.         Part D. Ch 1: Food and Nutrient Intakes, p. 2 - 2015 Advisory Report - health.gov. http://health.gov/dietaryguidelines/2015-scientific-report/06-chapter-1/d1-2.asp. Accessed May 31, 2016.

Coconut Oil: Is it Too Good to be True?

Submitted By Anna Huffman

Edited By Marcia Bristow MS RDN CD CSSD

There has been a lot of hype recently about the supposed health benefits of coconut oil. Claims have been made that it has powerful medicinal properties. It has even been alleged to help with weight loss and protect against heart disease.² But is it too good to be true?

Of all oils, coconut oil contains the highest amount of saturated fat, accounting for approximately 90% of its calories from fat.^2,3 That’s even higher than butter. It is also what makes coconut oil solid at room temperature.⁴ It also contains a large amount of another kind of fat known as medium-chain triglycerides (MCTs).³ MCTs are used differently by the body than other fats and oils. They are quickly used as fuel and are less likely to end up stored as fat.⁴ For this reason, many of coconut oil’s health claims have to do with MCTs.

Given how MCT’s are used by the body, you might think coconut oil would aid weight loss. Unfortunately, there is little evidence to support this. Very few studies have looked at the effect of coconut oil on weight loss, and their results have been inconclusive. Studies looking at the effect of pure MCT oil on weight loss have shown modest effects.²

Coconut oil also is claimed to be better for your heart than other fats and oils. Current guidelines suggest we get about 20-35% of our daily calories from fat, and only 7-10% from saturated fat.^3,4 That’s about 15-22 grams, or 140-200 calories per day for a 2000 calorie diet. To put that into perspective, one tablespoon of butter has 7 grams of saturated fat, but one tablespoon of coconut oil has 12 grams— about as much as what’s in a half cup serving of ice cream. Saturated fat has been shown to raise HDL, the “good” cholesterol, but it also raises LDL, the “bad” cholesterol.⁴ The research suggests coconut oil has little advantage over other saturated fats, and experts recommend using coconut oil sparingly.^2,3,4

While coconut oil can be a part of a healthy diet in modest amounts, don’t expect to improve your health by replacing other fats with coconut oil.⁵ After all, it’s still a saturated fat, and should be treated like one— used sparingly as part of an overall healthy eating pattern.

References

                       

1.        Coconut Oil: Health Benefits, Nutritional Breakdown, Risks - Medical News Today. http://www.medicalnewstoday.com/articles/282857.php. Accessed May 22, 2016.

2.        Schardt D. Coconut oil. Nutr Action Heal. 2012;(June):10-11.

3.        Vannice G, Rasmussen H. Position of the academy of nutrition and dietetics: Dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014;114(1):136-153. doi:10.1016/j.jand.2013.11.001.

4.        If You’ve Replaced Olive Oil with Coconut Oil, You Must Read This - Stone Soup - January 2016. http://www.foodandnutrition.org/Stone-Soup/January-2016/If-Youve-Replaced-Olive-Oil-with-Coconut-Oil-You-Must-Read-This/. Accessed April 10, 2016.

5.        Fact Sheet: Coconut Oil and Health - IFIC Foundation - Your Nutrition and Food Safety Resource. http://www.foodinsight.org/CoconutOilAndHealth. Accessed April 10, 2016.

The Paleo Solution – or So They Say!

 

Submitted By Christine Albertelli

Edited By Marcia Bristow MS RDN CSSD CD

The Paleo diet is famous for its theory that eating as our ancestors did—a diet limited to meat, fish, eggs, nuts, seeds, and oils—will lead to weight loss and decreased risk for chronic health problems.¹ While there may not be any harm, here’s the evidence about the Paleo diet’s impact on weight loss and overall health.

There has been one study where after following the Paleo diet for three weeks subjects experienced a decrease in weight, body mass index (BMI), and blood pressure.² However, that study has several weaknesses and was a pilot study, not a clinical trial. Two other studies have found the Paleo diet superior in comparison to Mediterranean diets and typical Western diets for a few reasons, such as weight loss, decreased risk factors for cardiovascular disease and type 2 diabetes.^3,4 However, in the eyes of clinical researchers, all of the studies have weak results and therefore it is impossible to determine if the weight loss and other improvements were associated with the dietary patterns.⁵

Another way of looking at the Paleo diet is to compare the  “eat” and “do not eat” lists to the 2015 Dietary Guidelines for Americans (DGA). Both encourage consumption of lean protein, fruits, and vegetables in combination with limited amounts of processed foods, added sugar, and sodium intake.^1,6 That is as far as the similarities go. Where the Paleo is low in carbohydrates and omits foods such as grains, legumes and dairy, the DGA recommends these foods for a healthy eating pattern. Why does Paleo suggest a low-carbohydrate diet to drop pounds and improve health complications? The answer is not clear. Weight control in general is multifactorial as there are a variety of contributing influences. In addition, there is evidence to support that diets emphasizing specific food groups do not influence weight loss.⁷

Overall, the Paleo diet has a few strong features, encouraging some components of a healthy eating pattern, weight loss and a healthy lifestyle. However, because certain food groups are restricted, it does not set one up for a sustainable healthy eating pattern.⁸

The Bottom Line: The evidence speaks for itself. There is no magic bullet to weight loss.  The DGA offers the following key recommendations that can help you achieve a healthy eating pattern and a healthy weight⁹.

Key Recommendations:

Consume foods and beverages at an appropriate calorie level.  A healthy eating pattern includes:

• Vegetables from all of the subgroups;
• Fruits, especially whole fruits vs juices;
• Grains, at least half of which are whole grains;
• Fat-free or low fat dairy, including milk, yogurt, cheese and more;
• A variety of protein foods: seafood, lean meats and poultry, eggs, legumes, and nuts, seeds and soy products;
• Oils, plant based; including olive, canola, peanut, safflower and sunflower.  Nuts, seeds, seafood, olives and avocados are also rich in healthy oils.
• Limit: saturated fats and trans fats, added sugars and sodium.

Not satisfied? Consider the #1 ranked “best diet” by US News & World Report—DASH diet—for guidance.¹⁰ The DASH diet plan emphasizes fruits and vegetables, low fat milk products and whole grains, and is known for its impact on lowering blood pressure and cholesterol, weight loss, and more.

References:

1.     Cordain L. What to eat on the paleo diet. The Paleo Diet Web Site. http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/#.VwlEwRMrKfU. Accessed April 6, 2016.

2.     Osterdahl M, Kocturk T, Koochek A, Wandell PE. Effects of a short-term intervention with a Paleolithic diet in healthy volunteers. Eur J Clin Nutr. 2008; (62): 682-685.

3.     Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC, Sebastian A. Metabolic and physiologic improvements from consuming a Paleolithic, hunter-gatherer type diet. Eur J Clin Nutr. 2009; (63): 947-955.

4.     Lindeberg S, Jonsson T, Granfeldt Y, Borgstrand E, Soffman J, Sjostrom K, and Ahren B. A Paleolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia. 2007; 50(9): 1795-807.

5.     Zuk M. Pondering paleo. Channeling your inner caveperson. Nutrition Action Health Letter. April 2013.

6.     2015-2020 Dietary Guidelines Executive Summary. The Dietary Guidelines for Americans Web Site. http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/. Accessed April 6, 2016.

7.     Sacks FM, Bray GA, Carey VJ, Smith SR, Ryan DH, Anton SD, et al. Comparison of weight-loss diets with different compositions of fat, protein and carbohydrates. N Engl J Med. 2009; 360(9): 859-873.

8.     Cunningham E. Are diets from Paleolithic times relevant today? J Acad Nutr Diet. 2012; (question of the month): 1296.

9.     U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8^th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

10.  Heller, M. DASH Diet Eating Plan. Dash Diet Web Site. Available at http://dashdiet.org/default.asp. Accessed June 6, 2016.

11.  Image: “What is the Paleo Diet?” The Primal Palate Web Site. http://www.primalpalate.com/about/the-paleo-diet/. Accessed May 23, 2016.

Beet the Clock

Submitted By Amy Sercel

Edited By Marcia Bristow MS RDN CSSD CD

If you have ever bought bacon or sausage, you’ve probably seen packages labeled “Nitrate Free.”  Nitrates are sometimes added to processed meats to help them last longer.  When eaten in the large amounts added to processed meats, nitrates have been associated with a variety of cancers.¹ Small amounts of nitrates also occur naturally in fruits and vegetables.  When eaten at these levels (up to 10 milligrams per pound of body weight), nitrates have not been associated with any negative health impacts.¹ In fact, naturally occurring nitrates may help improve your athletic performance! 

Beets are one of the most significant sources of naturally occurring nitrates, with a 3½ ounce serving containing about 250 milligrams.  You can eat beets by boiling or roasting them, or you can juice them and drink the product.  The nutrients in beets are concentrated when they are juiced, so beetroot juice contains more nitrates, vitamins, and minerals than whole beets.  On the other hand, beetroot juice does not contain any fiber, but a cup of whole beets provides about 12% of your daily fiber requirement.²

Because of their high nitrate content, many studies have looked at the impact of eating beets on athletic performance.  In one study, healthy, athletic adults ate 5 ounces of roasted beets about an hour before running 5 kilometers.  In the end, they finished their run an average of 41 seconds faster and felt that they had used less effort than when they ran without eating beets first.³ In another study, healthy adults were able to bicycle at their peak exertion for an average of 15 seconds longer after drinking beetroot juice than the placebo.  Their systolic blood pressure, or the top number of their blood pressure reading, was also significantly lower.⁴ High systolic blood pressure is linked with increased risk of heart attacks and strokes, so these results suggest that beetroot juice might benefit heart health in addition to athletic performance.⁵

People managing chronic diseases may also benefit from beets.  In one study, people with heart failure, a disease that reduces exercise tolerance, drank a 2.3-ounce supplement of beetroot juice every day for a week.  Study participants’ systolic blood pressure was significantly reduced both at rest and after exercise, and their endurance levels improved.⁶ In a similar study, patients with Chronic Obstructive Pulmonary Disease also experienced reduced systolic blood pressure and increased endurance after drinking 2.3 ounces of beetroot juice before exercise.⁷ In the body, nitrates are converted to nitric oxide, a compound responsible for relaxing the blood vessels.  It is likely that eating beets reduced systolic blood pressure because participants’ blood vessels were relaxed, allowing the blood to flow through them more easily and reducing the force of the blood as it flowed through the blood vessels.

In all of these studies, people ate beets or beetroot juice between 2 hours and 45 minutes before exercise.  If you are interested in learning whether beets will improve your athletic performance, there are many ways to add them to your diet!  To start out, try this recipe for Ginger-Beet Juice, or make this delicious Beet Salad with Goat Cheese.  Full of fiber, potassium, magnesium, vitamin C, and folate,² beets are a nutritious addition to any meal pattern regardless of whether your goal is to improve athletic performance or to increase your vegetable intake.

References:

1.         R.D BW. Sodium Nitrite & Cancer. LIVESTRONG.COM. http://www.livestrong.com/article/433933-sodium-nitrite-cancer/. Accessed June 6, 2016.

2.         What Are the Benefits of Beet Juice Vs. Cooked Beets? http://healthyliving.azcentral.com/benefits-beet-juice-vs-cooked-beets-17701.html. Accessed June 6, 2016.

3.         Murphy M, Eliot K, Heuertz RM, Weiss E. Whole Beetroot Consumption Acutely Improves Running Performance. J Acad Nutr Diet. 2012;112(4):548-552. doi:10.1016/j.jand.2011.12.002.

4.         Thompson KG, Turner L, Prichard J, et al. Influence of dietary nitrate supplementation on physiological and cognitive responses to incremental cycle exercise. Respir Physiol Neurobiol. 2014;193:11-20. doi:10.1016/j.resp.2013.12.015.

5.         Borghi C, Dormi A, L’Italien G, et al. The relationship between systolic blood pressure and cardiovascular risk--results of the Brisighella Heart Study. J Clin Hypertens Greenwich Conn. 2003;5(1):47-52.

6.         Eggebeen J, Kim-Shapiro DB, Haykowsky M, et al. One Week of Daily Dosing With Beetroot Juice Improves Submaximal Endurance and Blood Pressure in Older Patients With Heart Failure and Preserved Ejection Fraction. JACC Heart Fail. doi:10.1016/j.jchf.2015.12.013.

7.         Berry MJ, Justus NW, Hauser JI, et al. Dietary nitrate supplementation improves exercise performance and decreases blood pressure in COPD patients. Nitric Oxide. 2015;48:22-30. doi:10.1016/j.niox.2014.10.007.

Putting the Squeeze on Fruit Juice: Nutritious Treat or just Calories in Disguise?

Submitted By Rebecca O’Reilly

Edited By Marcia Bristow MS RDN CSSD CD

Is there anything more refreshing than a glass of cold fruit juice? Even better, juice is good for your health, right? In some ways, fruit juice is as good as eating a piece of fruit.  It is jam packed with vitamins and potassium.  In other ways, fruit juice falls short of the real thing.  Mostly because it doesn’t provide the same amount of fiber as whole fruit.  A medium apple with peel offers 4.4 grams of fiber while a ½ cup serving of apple juice offers only a single gram.¹  Because juice lacks fiber, it doesn’t fill us up.  Therefore, we tend to drink too much and the calories add up quickly.  So, what should we do? How can we include juice and enjoy its benefits without falling into the trap of consuming too many calories?

Americans consume only half of the recommended servings of fruit per day.²  While a ½ cup serving of juice can count toward the recommended servings of fruit,  it is important to be sure that what you are drinking is actually 100% fruit juice.  The sugar found in 100% fruit juice is natural sugar and is similar to the sugar found in a piece of whole fruit.  Unfortunately, juice companies often add table sugar to beverages.  The result is a sugary drink that appears much like fruit juice, but is actually closer to soda.  Federal regulations require that any beverage containing less than 100% fruit juice be labeled as a juice “drink” or “beverage” or “cocktail”.²  Read the label to make sure  the bottle contains 100% juice and no added sugar. This is key to reaping the benefits of juice.

The good news is that drinking 100% fruit juice is not necessarily associated with obesity.²  However, in order to control calories, it is important for everyone, regardless of age, to limit the amount of fruit juice to one ½ cup serving  (four ounces) per day. Fruit juice should never be offered to infants under six months old.³

Go ahead. Enjoy fruit juice as part of a healthy eating pattern.  To help make sure that you maximize the benefits without consuming too much sugar, follow these basic guidelines:

·      Read the label.  Be sure to choose 100% fruit juice

·      Limit the amount of juice that you drink to one serving per day (one serving of fruit)

·      Remember to include whole fruit in your diet every day for maximum nutritional benefit

·      Consider diluting fruit juice with water for a satisfying beverage that is lower in calories

References:

1.        Apples or Apple Juice. Acad Nutr Diet. 2013. www.eatright.org/resource/food/nutrition/healthy-eating/apples-or-apple-juice. Accessed April 10, 2016.

2.        Clemens R, Drewnowski A, Ferruzzi MG, Toner CD, Welland D. Squeezing Fact from Fiction about 100% Fruit Juice. Adv Nutr. 2015;6(2):236S - 43S. doi:10.3945/an.114.007328.

3.        Committee on Nutrition. The Use and Misuse of Fruit Juice in Pediatrics. Pediatrics. Vol 107(5).; 2001.