Apple Cider Vinegar Health Claims

by kelsey | May 15, 2014 | Diabetes, Diet, Food, Weight Management, Wellness/Health

{Photo Referece: http://www.webmd.com/diet/apple-cider-vinegar}

There are claims that apple cider vinegar helps numerous health issues, but is it truly an effective treatment? First off, what is apple cider vinegar? Apple cider vinegar is produced by fermentation of apples. The main ingredient is acetic acid, but many vinegars also have vitamins, minerals, and amino acids (many of these naturally from the apples).

The Claims:

There has been claims that apple cider vinegar is said to help with weight loss. There is little scientific evidence to support these claims. Occasional use of apple cider vinegar is safe for most people, but it won’t likely lead to weight loss.

Apple cider vinegar is an alternative treatment for warts. The wart needs to soak in apple cider vinegar for about 20 minutes. Than the dead skin can be removed and petroleum jelly applied around the wart. The treatment is repeated until the wart falls off.

Apple cider vinegar is also claimed to control blood sugars. It seems that vinegar may be able to inactivate some of the digestive enzymes that break the carbohydrates from food into sugar, thus slowing the absorption of sugar from a meal into the bloodstream. Slowing sugar, absorption gives the insulin-resistant body more time to pull sugar out of the blood and thus helps prevent the blood sugar level from rising so high. This is just a claim and has no scientific evidence to support this.

Apple cider vinegar is said to increase calcium absorption. Vinegar is high in acetic acid, which can increase the body’s absorption of important minerals from the foods we eat.

If you have runny nose, watery eyes, sore throat, or a persistent cough some websites recommend that you mix two teaspoons of apple cider vinegar with two tablespoons of honey and put into a glass of water.

Some articles recommend that taking one to two teaspoonfuls with five to six ounces of water 30 minutes before a meal can help allergies. Than again there is little evidence to support this.

Taking apple cider vinegar for any of these problems, may lead to problems of its own. Apple cider vinegar is very acidic, so it may irritate your throat if you drink it often or in large amounts. Apple cider vinegar may interact with certain supplements or drugs, including diuretics and insulin.

There are many claims that apple cider vinegar cures many diseases and symptoms of colds, but there is little scientific evidence to support these claims. Nothing can be proven, because of the lack of supporting scientific research which can be a problem with alternative therapies. If you are considering using apple cider vinegar for one of these problems, be sure to consult your physician before taking it.

-Jessica Claussen, SDSU Dietetic Student

Get the Facts on Artificial Sugars

by kelsey | May 6, 2014 | Diabetes, Diet, Food, Weight Management, Wellness/Health

Today’s post is another reader request! You hear all kinds of good and bad things about artificial sugars, so how do you know what to believe?! Well….here’s the facts:

Artificial sweeteners or sugar substitutes refer to substances that have little to no calories or other nutrients and are added to foods and beverages to provide a taste that is similar to table sugar (sucrose). Because artificial sweeteners are many times sweeter than table sugar, smaller amounts are needed to create the same level of sweetness.

There are five artificial sweeteners that have been tested and approved by the U.S. Food and Drug Administration (FDA):

Acesulfame-K is 200 times sweeter than sugar and it is heat stable, making it great for cooking or baking. The FDA approved acesulfame-K in 1998. Brand names include Sunett and Sweet One.

Aspartame is 200 times sweeter than table sugar and is one of the most commonly used sweeteners today. Aspartame was approved by the FDA in 1981 and is used in a variety of foods. Brand names include NutraSweet and Equal.

Saccharin is about 300 times sweeter than sugar and is used as tabletop sweetener, in baked goods, jams, chewing gum, canned fruit, candy, dessert toppings and salad dressings. The FDA approved saccharin in 1981, along with a warning label stating it was ‘reasonably anticipated to be a human carcinogen’. This warning label was lifted in 2000, after numerous studies cited there is no evidence that saccharin is associated with an incidence of cancer. Brand names include Sweet ‘N Low, Sweet Twin and Sugar Twin.

Sucralose is about 600 times sweeter than table sugar and approved by the FDA in 1999. Sucralose is not absorbed by the body and is eliminated through the urine and feces resulting in zero calories. Sucralose is also heat stable so it can be used for cooking or baking. The brand name for sucralose is Splenda.

Neotame is 7,000-13,000 times sweeter than sugar. Neotame is approved for use in beverages, dairy products, frozen desserts, baked goods and gums. Neotame is not available for consumer purchase at this time.

Stevia has become a popular sweetener in recent years and is extracted from the leaves of the Stevia Rebaudiana Bertoni bush. Two forms can be extracted: Reb A and stevioside. Both are 200-300 times sweeter than table sugar and are calorie free. In 2008, Reb A was generally recognized as safe by the FDA for use as a tabletop sweetener and in prepared foods. Brand names include A Sweet Leaf, Sun Crystals, Stevia, Truvia, and PureVia.

There is a lot of confusion about artificial sugars due to the mixed messages consumers hear about their risks, but when you really look at the studies and evidence, there are are in fact little concerns. According the the FDA, National Cancer Institute, and several other health agencies, there is no sound evidence that these artificial sugars approved cause cancer or serious health problems. Acceptable Daily Intake levels have been set by the FDA to help you determine how much you can consume and still be safe. The ADIs are set at 100x less than the smallest amount that may be harmful.  So in order to actually come close to being at risk for side effects it would mean the average person would have to consume around 20 cans of diet pop/day to experience adverse effects. Please see the charts below:

Acceptable Daily Intake for Various Levels: Note the ADI is based on kg of body weight. Take your weight in pounds divided by 2.2 to get your weight in kg.

There are also newer studies suggesting that the use of artificial sweeteners tricks our body as it’s not real sugar and in turn we eat more. These studies are inconclusive and not reliable. There is a need for more research in this area.

The Bottom Line:

Adults may be able to better manage weight when sugary foods and beverages are replaced with artificial sweeteners as these artificial sweeteners are sugar free, calorie free. The American Academy of Nutrition & Dietetics states that, “based on studies reviewed, artificial sweeteners are safe for use in the general population.” Special populations, such as pregnant women, should limit the use of sugar substitutes and avoid saccharin, since the fetus may not be able to clear the substance quickly enough. Individuals with PKU should avoid aspartame since phenylalanine is found in aspartame. However, individuals with this genetic predisposition can use neotame. So all in all, I recommend them for those wanting to manage their weight and control their blood sugars, however moderation and portion control are key!! You should limit your consumption of 1-2 small drinks/day with artificial sweeteners and instead drink more water. You can flavor your water with real fruit such as infusing berries or squeezing a lemon in your water for flavor.

Source:ADA Evidence Analysis Library (2011).The Truth about Artificial Sweeteners or Sugar Substitutes: How Much Is Too Much?.Retrieved May 1, 2012 from the American Dietetic Association. Website: http://www.adaevidencelibrary.com/files/Docs/NNSResourceDraft3.pdf

-Kelsey