What’s the Deal with Detox Diets?

“Detox” and “cleanse” are things that are heard quite often when talking about health and nutrition but they are often misunderstood. Understanding what a detox actually is may help a person before deciding to do a “detox.” 

Detoxification is done by the body all the time on a daily basis. This is the process of utilizing nutrients that are consumed through food and getting rid of the toxins that the body does not need. Toxins are split into two categories. The first being the toxins that are made in the body during metabolism. The others are the ones that are taken in through diet, breathing, and absorbed through the skin. Toxins that are made in the body can include things like lactic acid, urea and waste products from the microbes in the gut. Toxins outside the body include things like pesticides, metals, chemicals, alcohol or tobacco.  

Toxins can be dangerous to the body so they are removed through urine, feces, respiration and sweat. A person’s ability and need to detoxify is based on diet, lifestyle, environment, health status and genetic factors. If a person takes in more toxins than they are able to excrete then these toxins will be stored in fat cells, soft tissue and bones which will affect health negatively. 

Many detoxification programs suggest cutting out highly processed foods and sensitive foods like dairy, gluten, eggs, and red meat. Organically grown foods are suggested. Some other programs suggest fasting, which is a risky thing for some people and in the end will decrease the body’s ability to naturally detox. Detoxification programs do not have much research to back them up so it is advised against by doctors and dietitians.  

Some good ways to help your body in the natural detoxification process is by staying hydrated. Eating 5-9 servings of fruits and veggies a day. Consuming dietary fiber from fruits, veggies, and whole grains daily to promote regular bowel movements. Including cruciferous vegetables like broccoli, brussels sprouts, berries, garlic, onions, and green tea to support detoxification pathways. Consuming lean protein to maintain high levels of glutathione, the body’s master detoxification enzyme. Eating naturally fermented foods like yogurt, kimchi, and sauerkraut. If you’re wanting to promote your body’s detoxification process, consult a registered dietitian.  

 

Source: https://www.eatright.org/health/wellness/diet-trends/whats-the-deal-with-detox-diets 

What are Food Additives?

    Food additives, or preservatives, are things added to foods that preserve appearance, reduce foodborne illness, and make transportation of products easier. FDA regulations are placed on additives to only allow a certain amount to be added to foods and clear rules on how they must be on food labels.  

pH Control Agents 

    Ingredients that help with keeping foods alkalinity or acidity. These can change taste, texture, and safety of the food. The most common agents that are found in jams, candies, gelatins, and even ice cream are citric acid, sodium citrate, and acetic acid. Adipic acid is used in fruit drinks and lactic acid is used in cheese making.  

Anti-caking Agents 

    Used in the prevention of sticking, lumping, or caking, anti-caking agents are added to ingredients like sugar products, flour, powdered milk, baking and egg mixes. Some of the additives include stearic acid, silicon dioxide, and calcium phosphate.  

Emulsifiers 

    An emulsifier is used as a binder and keeps oil and water mixed. Eggs and soybeans contain lecithin which is a common emulsifier in the food supply. Products such as mayonnaise, vinaigrettes, and milk are emulsion foods. Emulsifiers, such as sodium stearyl lactylate, are used in dried, liquid or frozen egg whites and commercial bread doughs.  

Humectants 

    Honey, glycerin, and sugar polyols are added to keep foods moist. Polyols are low-calorie sweeteners that are used in candies, low-calorie foods, and sugar-free gum.  

Stabilizers, Thickeners, and Gelling Agents   

    These additives help with the stability and texture of the food product by reducing the settling of ingredients, separation of emulsions, and ice crystal formation. There are many kinds of thickeners such as arrowroot, guar, collagen, agar-agar, xanthan gum. 

Leavening Agent 

    Ingredients such as yeast, buttermilk, and baking powder are added to batters and doughs and help increase volume while adding to the texture of the product. Leavening agents are found in baked goods such as biscuits, cookies, and muffins.  

 

Source: https://www.eatright.org/health/wellness/nutrition-panels-and-food-labels/what-are-food-additives  

Sun-Dried Tomato-Olive Hummus Recipe

Ingredients 

2 15-ounce cans chickpeas, drained 
½ cup plain low-fat yogurt 
¼ cup freshly-squeezed lemon juice 
2 tablespoons olive oil 
2 cloves garlic, chopped 
1 teaspoon cumin 
½ cup finely-chopped sun-dried tomatoes (not packed in oil) 
¼ cup sliced kalamata olives 
2 tablespoons chopped fresh cilantro or Italian (flat) parsley 
2 tablespoons pine nuts, for garnish (optional) 
1 teaspoon paprika (optional) 

 

Directions 

Before you begin: Wash your hands. 

1. In a food processor or blender, combine chickpeas, yogurt, lemon juice, olive oil, garlic and cumin. Process until smooth. Consistency should be smooth but not runny. 

2. Stir in tomatoes, olives and cilantro. 

3. Refrigerate for 1 hour or longer to allow flavors to blend and develop. 

4. To serve, top with pine nuts and/or paprika, if desired. 

 

Nutrition Information 

Serving Size: ¼ cup 
Calories: 100; Calories from fat: 30; Total fat: 3.5g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium 210mg; Total carbohydrate: 13g; Dietary fiber: 3g; Sugars: 2g; Protein 4g 

 

Source: https://www.eatright.org/recipes/snacks-and-sides/sun-dried-tomato-olive-hummus-recipe