Sodium, Salt, and MSG-Confused?

Confused about sodium, what about monosodium glutamate? Most people either do not know much about these food components or have heard conflicting information from different sources such as family, friends, and magazine articles. This article will attempt to make it easy for you to understand common sources of sodium in the diet, what sodium does, and how to lower intake as well as what MSG is and why it is in foods. In general, people consume more sodium than they need to. Sodium raises blood pressure which can cause damage to arteries. Recent research has shown that sodium can even cause hardening of the arteries without it being related to blood pressure. It is a good recommendation to limit daily salt intake (our major source of sodium) and aim for the 2,400mg limit for healthy people and the 1,500mg limit in those with hypertension. Sodium is also lost through sweat, so keep in mind that exercise may help to control sodium in the body as well, although exercise should not replace any efforts to decrease salt coming from our foods.

There are some people who think MSG is bad; however, it naturally occurs in many foods such as seaweed, parmesan cheese, soy sauce, mushrooms, and tomato sauce. Umami- the Japanese word for delicious, has been identified to be recognized by the tongue just as sweet, salty, sour, and bitter are. Mono Sodium Glutamate, or MSG, is one molecule responsible for the Umami flavor. According to the Institute of Medicine and the Academy of Nutrition and Dietetics (AND), MSG can make food more palatable with less sodium because it enhances flavor. Both the IOM and the AND recognize MSG as safe. The AND evidence analysis team also found that there is no difference in the amount of food people consume depending on MSG content. It is important to note that foods with MSG are often very high in sodium, and that the sodium intake is more of an issue than the glutamate intake. Using low sodium soy sauce and low sodium tomato sauce will help to provide flavor to your dishes without adding as much sodium.

Sodium intake can be reduced by a combination of approaches to the diet. When buying canned foods like beans or corn, look for low or no sodium added on the label. When eating at a restaurant, especially if it is a frequent occasion, it is a good idea to know how much sodium is in the dish. Restaurants often have high salt content in their foods. Sodium is also often high in dressings and condiments like mustard. Commonly consumed foods that contribute to sodium intake include bread, cheese, lunch meat, and most processed foods. Cooking your own foods with measured additions of salt will help with controlling the level of sodium in a dish. Just a teaspoon of table salt provides nearly the entire recommended amount of sodium for 1 person a day (2,325 mg of sodium). Tracking intake through measuring the salt you add and paying attention to labels can be useful for reducing total sodium consumption. This can be easily done with diet trackers such as USDA Super tracker, the MyFitnessPal app, or the American Heart Association’s Salt Tracker which are linked below. Always check the label for sodium in a dish. Doing these things will help you to get an idea of how much sodium you consume in a day and what foods to cut out or cut back on. It is also important to find something to replace those foods with. If you eat a lot of canned foods, try replacing them with fresh or frozen options.

Written by Connor Hudson is a student in the Combined Dietetic Internship/FCS Master’s degree program at NMSU with a B.S. in Nutrition/Dietetics from UNM. He has over 300 volunteer hours collegiate sports dietetics setting and is generally passionate about health and nutrition.

Are Natural Sugars Really Healthier Than White Sugar?

There’s a lot of misinformation about natural sugars, but at their very core, they are made up of the same stuff as granulated, white table sugar.  The biggest misconception is that natural sugars have fewer calories than table sugar, but this is false. All sugar—regardless of where it comes from—contains 4 calories per gram. So whether you sweeten your tea with a gram of honey or a gram of table sugar, it will have the same amount of calories.

Another misconception is that natural sugars contain vitamins and minerals, unlike table sugar. This is true… if you’re going to consume a cup of maple syrup or molasses each day. In reality, the amount of natural sugars you would use to sweeten a beverage or use in a recipe would provide a negligible amount of micronutrients and minerals, per serving. So if you think the maple syrup you used in that pancake recipe will provide enough calcium for the day, you’re better off enjoying some milk or yogurt with your breakfast.


Let’s move on to another example such as dates. They are a fruit, all natural, plus, they have tons of fiber—12g in a cup, to be precise. And compared to a cup of apples and strawberries, typical smoothie ingredients, which have 4.4g and 2.9g, respectively, it seems like a good choice for a sweetener. But how much sugar and calories are in a cup of dates? Full 93g of sugar and 404 calories.
So yeah, it’s important to weigh these other factors when deciding if and how you want to sweeten your favorite dish. You’re better off adding some other fiber rich foods to that smoothie, like oatmeal, chia seeds, or raspberries, which will have a lower calorie-to-fiber ratio.

So exactly what’s the point of using natural sugars if they are comparable to table sugar? Well, that’s easy! Preference. There’s nothing wrong with preferring agave to sweeten your yogurt, but just be realistic about it. Natural sugars aren’t better for you, they’re just an alternative.

If you’re looking to use natural sugar, check out our list below, which gives a quick overview of five of the most common natural, caloric sweeteners.

Caloric and sugar content of five natural sugars
Calories and sugar will be for one tablespoon. A tablespoon of white, granulated table sugar contains 13g of sugar and 48 calories.
	Calories	Sugar (g)	Notes
Honey	64	17	The flavor of honey will depend on the type of flower that bees pollinate; this results in different varieties of honey including clove, blueberry, strawberry, and more. Honey has some food safety concerns. Honey can contain bacteria that cause infant botulism, so children younger than 12 months should not consume honey.
Maple Syrup	52	14	Coming from the sap of maple trees, maple syrup contains vanillin. Also a component of the vanilla bean, it is used as a food ingredient to produce vanilla flavor.
Agave	63	14	Agave comes from the same plant that gives us tequila. Agave is high in fructose—90 percent to be specific—compared to our other examples, which are about 50 percent fructose and 50 percent glucose. But not to worry: As long as you consume it in moderation, like all other sweeteners, you will be fine.
Dates	9	6	Dates come either as the dried fruit. or dried and ground into a powder. In moderation, their fiber content is negligible. Unlike the other sweeteners, dates cannot be used in baking because they cannot dissolve, but they work well mixed into yogurt or oatmeal.
Molasses	58	15	Molasses can be made from citrus, wood sugar, sugar beets, or sugarcane, but most of the molasses sold in stores is a byproduct of sugarcane. With a strong flavor, it is added to white sugar to make brown sugar.

Adapted from 

Are Natural Sugars Really Healthier Than White Sugar?

5 Foods to Include in Your Shopping Cart

1. Cereal and Oats

Cereal and oats are packed with whole grains for sustained energy and fiber for gut health, and some are even fortified with iron and B-vitamins. If you become an expert label reader, you’ll be able to choose the cereals that are high in these nutrients and lower in added sugar. These foods are perfect for a hearty breakfast, snack, or as part of a healthy baked good. The options are endless!

2. Healthy Oils

Within the aisles of the grocery store are lots of healthy oils to choose from, such as canola, soybean, sunflower, olive, and avocado oil. Depending on what you’re cooking, it may be helpful to have a few different options on hand. Choose oils rich in polyunsaturated and monounsaturated fats as these types of fats have been show to support cardiovascular health.

3. Frozen Fruits and Vegetables

Did you know frozen fruits and vegetables actually have the same nutrient content as fresh? Plus, since they’re frozen, their shelf life is much longer than fresh. Frozen fruits and vegetables can be added to smoothies or cooked with any meal to boost your fiber and micronutrient (vitamins and antioxidants) intake. Supermarket registered dietitian, Stacy Bates, agrees: “Center store and frozen items provide a great nutritional bang for their buck (or sometimes less than a buck!)”.

4. Pasta

The carbohydrates in pasta will give you the energy you need to make it through your day. Options like whole wheat pasta are rich in whole grains and fiber while regular pasta is often enriched with B vitamins, such as folic acid. You can also choose pasta that has been fortified with protein, healthy fats, or veggies. With various types and shapes, pasta is the perfect way to add some variety to your meals.

5. Canned Beans and Fish

Perhaps the most underrated items in the center of the grocery store are the canned beans and fish. These protein-packed options, such as black beans, chickpeas, tuna and salmon, can be added to multiple meals.  These items can prevent food waste and be helpful for populations with limited income, senior citizens, or those who don’t cook often or have limited meal preparation skills or abilities.” Canned options have a longer shelf life, are packed with nutrients, and are often very affordable.

Adapted from

#CenterYourFocus: 5 Foods to Include in Your Shopping Cart

Tips for Adding Meatless Meals to Your Diet

Research indicates that eating more fruits and vegetables is beneficial to your health.  In his Cornell-China study, Dr. T. Colin Campbell has found lower rates of heart disease, obesity, osteoporosis, diabetes, and cancers  (breast and colon) among Chinese people who eat a low-fat, plant-based diet.
The common denominator of these healthful diets is to increase plant-based foods and decrease animal protein and fat.

Phytochemicals found in fruits and vegetables help avert cancer; their fiber lowers LDL cholesterol and maintains well-being of the intestinal tract. Meat contains saturated fat, which raises cholesterol levels; animal protein has adverse effects such as releasing carcinogens upon high-temperature cooking (such as grilling) and causing loss of calcium due to high amounts of amino sulfur acids.

While most experts recommend eating more fruits and vegetables, Dr. Jay Kenney, Ph.D., R.D., FACN, of the Pritikin Longevity Center doesn't advocate a strict vegetarian (vegan) diet. He says it is difficult to get all necessary nutrients from a strictly vegan diet (citing B-12 as one of them); furthermore, most people would find it too depriving. Meatless meals are beneficial, though, and he encourages people to eat them more often in order to increase amounts of fruits and vegetables in their diets while decreasing the amounts of animal products, fat and salt.

Here are some tips for increasing your plant-based food sources:

• Strive to eat more meatless meals.
• You can plan meals around vegetable entrees instead of meat ones. Some examples include...
  • Pasta with marinara sauce
  • Veggie burgers
  • Vegetarian chile
  • Stuffed baked potatoes
• Make a point to try new vegetables each season. By increasing your repertoire of fruits and vegetables, you will incorporate more plant-based foods into your diet.
• Begin your shopping in the produce section of the grocery store. Plan your meals around what’s available and what looks good for the price.
• If you're short on time, look for prepared salads and stir-fry mixes. These are fast when prepared with instant brown rice, a microwaved potato, or pasta and marinara sauce.
• Supplement your meatless meals with fish, chicken and lean meat once a day.

And here are some tips for going meatless in restaurants:Just because a menu item is vegetarian doesn’t mean it’s low in fat. Vegetarian items are often loaded with oil, mayonnaise, and high-fat dairy items.  The important thing to remember is to ask questions and make substitutions to reduce fat.

Here are some tips for increasing the number of fruits and vegetables in your eating pattern:

• Sandwiches are the quickest and easiest meals to prepare with more vegetables.
  • All types of greens from spinach to red leaf lettuce can be used.
  • Try fresh tomatoes, mushrooms and bell peppers for good flavor.
  • Cucumbers and carrot slices add a crunchy texture while onions and chiles add a bite.
  • For condiments, consider your favorite nonfat Italian dressing, whole grain mustard or nonfat sour cream.
• Add fruit to your breakfast cereal!
  • Strawberries, bananas, and fresh peaches are all great options.
  • Birchermuesli is made with raw oats, skim milk, yogurt, and a medley of your favorite sliced fruits such as apples, pears, oranges and bananas.
• Pasta is the perfect canvas for a variety of vegetables.
  • A simple pasta primavera dish with low-sodium store-bought marinara sauce can be quickly spruced up with all kinds of fresh vegetables.
  • A few ideas might include broccoli, mushrooms, eggplant, yellow squash, zucchini, bell peppers and onions.
  • The vegetables can be cooked right in the marinara sauce while you heat it up- add them in the order that they cook.
• Salads, especially side salads, add variety, color, flavor and texture to meals.
  • Quick slaws can be made with shredded cabbage and your favorite nonfat dressing (such as poppy seed, mustard or nonfat vinaigrette).
  • Tossed green salads can be awakened with warm dressings by heating vegetables such as mushrooms, bell peppers, and onions with nonfat Italian dressing.
  • Toppings might include bagel chips, freshly ground black pepper, an additional sprinkling of balsamic vinegar, or Parmesan cheese.
  
  
  

How Much Fruit Should You Eat Each Day?

How much fruit do you need? The government’s Choose MyPlate website recommends these daily amounts for adults who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. (Those who are more physically active may be able to consume more while staying within calorie needs.)

Women
19-30 years old—2 cups
31+ years old—1 1/2 cups

Men
19+ years old—2 cups

What counts as a "cup"? In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup of fruit. For whole fruit, count as 1 cup: 1 small apple, 1 medium pear, 1 large banana or orange, 3 medium or 2 small plums.

Eating Fruit Daily Linked to Lower Cardiovascular Risk - Tufts University Health & Nutrition Letter Article

If you need more motivation to substitute an apple or a pear for that bag of chips or indulgent dessert, a new Chinese study might help you reach for the fruit bowl or bag of berries in the freezer. In the most comprehensive such research to date, following a half-million people for seven years, greater fruit consumption was associated with lower risk of heart attack and stroke. Consuming about 3.5 ounces of fruit daily was associated with about a one-third lower risk of death from cardiovascular causes. The study focused on fresh fruit, because that was what was available, but the findings should apply to other forms, such as frozen.

How much is 3.5 ounces of fruit? That’s roughly one cup of sliced fruit like apples or peaches, or one small whole fruit or 20 grapes. If you prefer berries, it's a little less than a full cup. In short, you don’t have to consume a whole orchard.

The study, published in the New England Journal of Medicine, was noteworthy because it focused on a population where fruit consumption is less common than in the US. Among the 512,891 adults, ages 30 to 79 years, recruited from 10 diverse localities in China, only 18% reported eating fresh fruit daily. Participants were initially free of cardiovascular disease and were not being treated for high blood pressure.
"The average level of fruit consumption in the Chinese population is very low," researchers noted, "and there is evidence that the association of fruit consumption with [reduced] disease risks may be particularly strong at the low end of the range of intake (i.e. fewer than two servings per day)." If potential heart benefits are greatest in going from eating little or no fruit to one or two daily servings - rather than adding more to an already fruit-heavy diet - this study would find it.


Indeed, both women and men who ate fresh fruit daily were 40% less likely to die of cardiovascular disease and 34% less likely to die of major coronary events than those eating no fruit. Daily fruit eaters were also at lower risk of dying from stroke. The more often participants consumed fruit, the lower the risk.

This article was adapted from this article from Tufts University. 
Eating Fruit Daily Linked to Lower Cardiovascular Risk - Tufts University Health & Nutrition Letter Article

Health Benefits of Whole Grains

Recent studies have associated whole grain consumption with lower risk of mortality and of chronic diseases such as heart attack, other cardiovascular disease, cancer and type 2 diabetes.

One study, published in the American Heart Association’s journal Circulation, reported that eating at least three servings of whole grains (48 grams) every day was associated with a 20% lower risk of death from all causes and a 25% lower risk of dying from cardiovascular disease.

The new analysis included 12 studies published through February 2016 and unpublished results from the National Health and Nutrition Examination Survey, involving 786,076 men and women. Researchers reported that for about every serving (16 grams) of whole grains there was a:
- 7% lower risk of total deaths;
- 9% lower risk of cardiovascular disease-related deaths; and
- 5% lower risk of cancer-related deaths.

The more whole grains consumed, the lower the death rate. When three servings (48 grams) were consumed daily the risks were lower by:
- 20% for total deaths;
- 25% for cardiovascular deaths; and
- 14% for cancer-related deaths.

Another large study was published in The BMJ reporting a strong association between greater whole grain consumption and lower risk of chronic diseases. In addition to looking at deaths in 45 prior studies totaling more than 700,000 participants, researchers also analyzed incidences of coronary heart and cardiovascular disease and stroke.

Consuming 90 grams a day of whole grains (five to six servings) was associated with a 17% lower risk of mortality from all causes and specific lower risk of death from cancer (15%), respiratory disease (22%), diabetes (51%) and infectious diseases (26%). People eating that level of whole grains were also at lower risk of coronary heart disease (19%), cardiovascular disease (22%) and stroke (14%), with similar lower risk of deaths from those causes.  Even a modestly higher intake of one or two servings a day was associated with benefits for those eating little or no whole grains.

Convinced to start substituting more whole grains into your meals? Once you make whole grains a habit, it’s easy to the majority of your grains whole grains. Enjoying the natural nutrition of whole grains can add variety to your diet.