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Calculating Calorie Needs: What You Need to Know
Lee writes: “There are lots of calculators out there that are supposed to tell you how many calories you should be eating. But they all give me different values. How do I know what my daily calorie intake should really be?” In this week’s show, I explain how these calculators work and what you need to know about estimating calorie needs (or caloric content of foods.) Read or listen to it here.
Caffeine and Sugar: An Unexpected Link
Did you know that caffeine reduces our perception of sweetness? Researchers found that if they took the caffeine out of a sweetened beverage, they could then remove about 10% of the sugar without altering the taste. I had no idea! The researchers go on to suggest that removing caffeine from sweetened beverages could allow manufacturers to lower the amount of sugar in those products, thereby reducing the amount consumed by the general population and aiding in the fight against obesity.
That doesn’t seem terribly likely. First of all, people who consume caffeinated beverages are usually looking for that caffeine bump. (See also: Benefits of Caffeine) Secondly, we already have caffeine-free versions of many sweetened beverages. And interestingly, caffeine-free Coca-Cola and Sprite both contain the same amount of sugar as regular Coca-cola.
Nonetheless, it’s an interesting finding. Have you ever noticed this effect? For example, does caffeine-free Coke taste sweeter than regular? (I find both types to be unpleasantly sweet so I’m not a good judge.) If you drink sugar in your coffee, does it take less sugar to sweeten decaf to your liking?
Balancing a High Sodium Diet
Q. I’m a college student and I try to eat healthy. But with the amount of processed foods in the school cafeteria, it’s almost impossible to avoid eating a lot of sodium. I’m healthy and active with a normal blood pressure and I’ve always considered sodium the least worrisome of the food evils (though high blood pressure does run in my family). I assume that as long as I increase my water intake along with sodium, everything will “balance out” in the body. Is there any truth to this? If so, how much water is necessary to offset 2400 mg sodium over the recommended daily value?
A. First, I congratulate you for making nutrition a priority! Secondly, I sympathize with your challenge of limiting sodium when faced with typical cafeteria food. Thirdly, I agree that because you are healthy, active, and have normal blood pressure, you may not need to worry too much about some extra sodium in your diet. Continue reading “Balancing a High Sodium Diet”
Industry Sponsored Research at its Most Useless
What a waste of everyone’s time.
A company that manufactures a soy-based meal replacement drink funds a study comparing a soy-based meal replacement (i.e., their product) with a “standard breakfast” which had the same number of calories but was lower in protein, higher in refined carbohydrates. They found–gasp!–that the high protein breakfast controlled hunger better and regulated fat-burning metabolism. Conclusion: Meal replacement regimes high in soy protein are beneficial for weight loss and metabolic syndrome.
What about this study design suggests that soy had anything to do with this? The results were completely predictable based solely on the glycemic load and protein content. Here, in fact, is a different study showing that you get more or less the same results using casein (milk protein).
I’ve argued in the past that industry-funded research can play a valuable part in the expensive world of nutrition research. This study, however, was a waste of time, money, and resources. It generates no useful, new information and serves only to promote a product. Shame on the researchers who dignified the study with their time and to the journal that published it.
Diet and Breast Cancer: Is There a Link?
Although diet plays a role in the development and progression of breast cancer, it’s a fairly secondary one. Still, it’s the factor that we have the most control over. Even though no diet or food can prevent breast cancer, if certain habits can reduce our risk, why wouldn’t we adopt them? Learn more in this week’s podcast.
Low sodium intake linked to heart problems?
This is crazy. A new study evaluating the link between salt intake and heart problems finds that people with low sodium intake also have an increased risk of cardiovascular issues. But the “low” sodium intake that was linked to increased risk was between 2,000 and 3,000mg per day…in other words, substantially higher than the American Heart Association’s recommended maximum intake of 1500mg. The risk declined slightly at higher intakes and then rose again when sodium intake got up around 8,000mg per day.
Study details: Too little salt may also increase risk of heart problems.
To me, this somewhat ridiculous finding confirms what I’ve long suspected: Continue reading “Low sodium intake linked to heart problems?”
Which Foods are Highest in Pesticides?
I’ve talked in the past about the “Dirty Dozen,” those fruits and vegetables with the highest pesticide residues. But a listener wants to know how much pesticide exposure we get from other foods like grains or dairy. I’ve got the scoop on pesticides in this week’s show. Read or listen to it here.