Whole Grains

Choose whole grains instead of refined grains. Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fiber-rich outer layer that supplies … Continue reading “Whole Grains”

Re-thinking your New Year’s resolutions

The holiday season brings parties, presents and an endless array of festive foods. Some people adopt a holiday eating or exercise strategy to offset all the snacking and sipping, while others willingly overindulge, planning to start the new year with a clean slate and new diet plan — the popular but usually ineffective “I’ll start … Continue reading “Re-thinking your New Year’s resolutions”

The Best Diet: Quality Counts

Dietary guidelines have changed over the years as research becomes more accurate in determining what we should eat to attain optimal health and weight. The strongest evidence to date shows that calories matter, but focusing on food quality is an equally important part of preventing weight gain and promoting weight loss. Focus on eating high-quality … Continue reading “The Best Diet: Quality Counts”

Low-Calorie Sweeteners

The health effects of low-calorie/artificial sweeteners are inconclusive, with research showing mixed findings. Low-calorie sweeteners (LCS) are sweeteners that contain few to no calories but have a higher intensity of sweetness per gram than sweeteners with calories—like table sugar, fruit juice concentrates, and corn syrups. Other names for LCS are non-nutritive sweeteners, artificial sweeteners, sugar … Continue reading “Low-Calorie Sweeteners”

Sugary Drinks

Sugary drinks (also categorized as sugar-sweetened beverages or “soft” drinks) refer to any beverage with added sugar or other sweeteners (high fructose corn syrup, sucrose, fruit juice concentrates, and more). This includes soda, pop, cola, tonic, fruit punch, lemonade (and other “ades”), sweetened powdered drinks, as well as sports and energy drinks. As a category, … Continue reading “Sugary Drinks”

Drinks to Consume in Moderation

Artificially sweetened drinks  Research suggests that artificially sweetened drinks may contribute to weight gain. Because sweet “diet” drinks may condition you to crave other sweet drinks and foods, drinking “diet” drinks has the possibility of leading to weight gain. Moreover, the other health effects of artificially sweetened diet drinks remains largely unknown. It’s best to … Continue reading “Drinks to Consume in Moderation”

Low-Carbohydrate Diets

There is some evidence that a low-carbohydrate diet may help people lose weight more quickly than a low-fat diet (31,32)—and may help them maintain that weight loss. For example, POUNDS LOST (Preventing Overweight Using Novel Dietary Strategies), a two-year head-to-head trial comparing different weight loss strategies, found that healthy diets that varied in the proportions … Continue reading “Low-Carbohydrate Diets”

Salt and Sodium

Salt, also known as sodium chloride, is about 40% sodium and 60% chloride. It flavors food and is used as a binder and stabilizer. It is also a food preservative, as bacteria can’t thrive in the presence of a high amount of salt. The human body requires a small amount of sodium to conduct nerve … Continue reading “Salt and Sodium”