Boosting Fiber in Your Daily Diet: An Easy Guide

    Fiber is an essential nutrient that supports blood sugar levels, digestion, and a healthy weight by increasing feelings of fullness from meals. Women should aim to get 25-28 grams of fiber daily, and men 28-35 grams. However, an astounding majority of people in the United States fall short of this goal. 

    So, how can you get fiber from your food? Dietary fiber comes from plant products, including produce, whole grains, legumes like beans and lentils, and even nuts and seeds. Choose less-processed options to get the most fiber content from your food: a whole apple (with the peel) has 4.4 grams of fiber, ½ cup of applesauce has only 1.4 grams, and 4 ounces of apple juice has none.  

    Making a few easy swaps in your meals can help you reach your fiber goals. Try steel-cut oats for breakfast instead of a processed cereal. Even better, top it with your favorite nuts and berries! Use a whole-grain tortilla or bread to craft a lunch packed with veggies, or try a hearty vegetable soup recipe on the side. Dip whole-grain crackers or fresh vegetables in hummus for a fiber-full snack, and consider brown rice or whole-grain pasta instead of white rice or noodles.  

Try adding a few of these foods to your weekly menu to increase your natural fiber sources: 

• 1 cup of fresh raspberries: 8 grams of fiber 
• ½ cup cooked black beans: 8 grams of fiber 
• 1 large pear with skin: 7 grams of fiber 
• ½ cup mashed avocado: 6 grams of fiber 
• 1 ounce almonds: 3.5 grams of fiber 
• 3 cups air-popped popcorn: 3 grams of fiber 
• ½ cup cooked quinoa: 2.5 grams of fiber 

    A few things to keep in mind when adding fiber to your diet: increase your intake slowly and drink plenty of water. Fiber soaks up liquid in your digestive tract to keep moving through. If you take in more than your normal amount without sufficient liquids, you may experience nausea or constipation. Adding fiber through nutritious foods rather than supplements is the best method to improve overall health, as these fiber-rich options contain other essential nutrients. This way, you can get your daily dose of fiber, along with the added benefits of key vitamins and minerals, and the feeling of fullness to keep you satisfied throughout your day.  

Source: https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet  

Understanding What Seed Oils Are and How They Are Made

    Many people on social media talk about the harms of seed oils, but do they really know the science behind what seed oils are? Seed oils are extracted from plant seeds. The eight known seed oils that are commonly discussed are the following: canola, soybean, safflower, corn, cottonseed, grapeseed, rice bran, and peanut. Seed oils contain different amounts of saturated, monosaturated, and polyunsaturated fats. The fats that are the most present in seed oils are polyunsaturated fats, which are made of both omega-6 and omega-3 fatty acids. Omega-6 fatty acids are categorized as the “bad” fatty acid, but are beneficial for lowering the risk of heart disease, which research suggests has a decreased mortality rate. When seed oils are made, they can be either expeller-pressed when heat is applied to extract the oil, or cold-pressed when no heat or chemicals are used in the process of extraction.

    It's important to know how much seed oil an individual should consume. Food sources that contain the most seed oils in America are ultra-processed foods such as baked goods, frozen meals, chips, and convenience foods. If you want to consume food with seed oils in the ingredient list, check the nutrition facts panel to see if there are other health benefits and if it fits into a healthy eating routine. Therefore, including seed oils in your diet when cooking and baking can lower LDL cholesterol and may reduce cardiovascular disease risk when they replace saturated fats. There is typically no need to avoid nutrient-dense foods, such as nut butter and whole-grain breads, that contain seed oils. 

Source:  https://www.eatright.org/health/essential-nutrients/fats/understanding-seed-oils  

Foods That Can Affect Fertility

    Infertility is a reproductive health condition in males and females that affects nearly 8.5% of married women who are at the reproductive age to conceive a child. Although infertility can be caused by many factors, a healthy diet and a healthy weight in both partners can increase the ability to conceive.  

    For women, this can include choosing foods that will create a supportive home for your baby during the 9-month stay. Foods with sources of folic acid and iron are two main important foods to add into the diet. For men, maintaining a healthy body weight is crucial, as male obesity can alter hormone levels and therefore alter sperm levels. Adding a variety of different fruits and vegetables into the diet can help create strong, healthy sperm. 

    The Fertility Diet study, published by Harvard Research in 2007, has shown that women with infertility who followed this diet had a 66% lower risk of ovulatory infertility. Women who follow the fertility diet consume fewer trans fats and more monosaturated fats, such as olive oil and avocado oil. They also consume minimal animal protein and more vegetable protein because animal protein contains hormones, which can further disrupt their already disrupted hormones within their body. High fiber, many sources of iron, multivitamins, and a high-fat dairy diet are also important when women are following this diet. 

    Eating a variety of vegetables and fruit will help your body meet vitamin and mineral needs as well as help your body maintain a healthy body weight to conceive a child.

Source: https://www.eatright.org/health/pregnancy/fertility-and-reproduction/fertility-foods  

Fall Produce to Add to Your Plate

    With the fall season coming in just around the corner, seasonal produce that shine in the autumn become available to purchase in grocery stores. Taking advantage of the following produce is highly encouraged because of the advantages that it can bring to your health. 

Pumpkin: 

    It is no secret that when you think of a typical pumpkin, the first thing that may come to mind is the orange color. This notorious orange color is due to a pigment called beta-carotene that converts to vitamin A, which is great for your skin and eyes. Pumpkin has a slightly sweet flavor and is paired wonderfully with savory herbs like sage and curry. 

Beets: 

    It is common to find red beets in grocery stores, however if you go to a local farmer’s market, they may have different types to experiment with such as golden or Chioggia beets. A standard red beet contains a phytochemical called betanin that has been linked supporting healthy blood pressure. Beets can be cooked in many different delicious ways such as shredded in salads or thinly sliced and baked into chips. 

Sweet Potato: 

    Much like pumpkin, sweet potatoes are also a great source of beta-carotene that contributes to their orange color. Sweet potatoes are high in dietary fiber and contain vitamin A, vitamin C, and potassium. They also can be found in many grocery stores and local farmer’s markets. Sweet potatoes are great as an ingredient for many breakfast foods such as homemade pancakes, or they can be a great side dish as a breakfast hash or French fries. 

Spaghetti Squash: 

    One of the greatest gluten-free and low-calorie alternatives to traditional pasta is to make spaghetti squash pasta. An easy recipe is to cut spaghetti squash in half, scooping out the seeds, and putting both halves into a microwave or oven to cook until tender. After cooking, scrape a fork into the center and spaghetti-like strands will form. Finally, remove as many strands as possible and toss with pesto or marinara sauce!  

Kale: 

    Kale is a very well-rounded vegetable. Kale provides a variety of vitamins, such as vitamin A, C, K, and manganese. This vegetable is great to grow in a garden because it can survive frost and still be delicious when served. This can be a wonderful ingredient to add into soup, salad, or paired with fruit. 

Pears: 

    While fruits such as watermelon, peaches, and pineapple thrive in the summer, pears shine during the fall. A pear tastes the best during the fall season and ripens at room temperature after being picked from a tree. Like apples, the peel on a pear is high in dietary fiber, containing 6 grams. Pears can be grilled and eaten as a side, a sweet ingredient in wine, added onto a sandwich, or mixed as an ingredient in a smoothie. 

Okra: 

    Okra pods can be identified in groceries stores or farmer’s markets by their bright green color and firm texture. This fruit can be used as an ingredient in a variety of different dishes. While we commonly see Okra fried, we sometimes find the seed pods as an ingredient in traditional Louisiana gumbo, Indian curries, and other similar dishes. Some dietary benefits that Okra provides are the vitamins it contains, such as vitamins K and C. The pods are also low in calories, high in fiber, and are a great source of folate 

Parsnips: 

    Often mistaken as carrots because of their shape, parsnips are a white root vegetable that contain many dietary benefits. Some of these benefits include their dietary fiber (3 grams in one-half cup cooked) and higher amounts of both vitamin C and folate. Some great dishes that contain parsnips are soups and side dish in which they are roasted and sliced. One popular dish is a shepherd’s pie with mashed parsnips. 

Cranberries: 

    Cranberries are known for their red color and tart taste. What most people do not know though is that they contain a variety of nutritional benefits. Cranberries, whether they are fresh or dried, can be added to savory dishes such as meat and poultry. Some people loved to eat dried cranberries in oatmeal, trail mix, salads, or as a snack on the go. 

Source: https://www.eatright.org/food/food-groups/vegetables/9-fall-produce-picks-to-add-to-your-plate

Dietary Approaches for Type 1 Diabetes Management

    Type 1 diabetes is when the body produces little to no insulin from the pancreatic beta cells, which are responsible for producing a lifelong insulin supply. Hyperglycemia, which is classified as high blood sugar levels and is seen in diabetics, is a main concern that can lead to complications in neuropathy, nephropathy, and cardiovascular disease. There has been many growing interests in dietary strategies that may improve glycemic management in type 1 diabetics. The diets that have been shown to improve blood sugar management are a low-carbohydrate diet and a Mediterranean diet. Reducing carbohydrate intake will help with a reduction in insulin needs. The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, and limited dairy and animal protein, has also been associated with improved glycemic management in type 1 diabetics. Given that type 1 diabetes is a very challenging condition to manage, and many individuals are not meeting glycemic targets, evidence that low-carbohydrate diets can improve glycemic management makes it worth further investigation. Further research could help determine whether a low-carbohydrate diet is an effective and sustainable long-term dietary approach for individuals with type 1 diabetes. It is also important to examine how this dietary pattern affects insulin requirements, blood glucose control, and the overall health and quality of life of individuals with type 1 diabetes. Understanding the potential benefits of a low-carbohydrate diet for individuals with type 1 diabetes is important for their overall health and well-being.  

Source: https://www.sciencedirect.com/science/article/pii/S1751991826001154

Creatine and Sports Performance

What is Creatine?

    Many people have heard of creatine for both its general wellness and athletic performance benefits. It is an entirely natural compound that the human body synthesizes from amino acids, the building blocks of protein. Our bodies can make some of these amino acids ourselves, but some we must consume from the foods that we eat. Additionally, we can also consume creatine by eating certain animal products that contain it, such as meat and fish. 

Creatine's Role and Athletic Benefits

    Creatine is a crucial part of the body’s fastest acting energy system. This energy system supports short but intense bursts of physical activity, like lifting weights, sprinting, and jumping. It also supports other involuntary physical demands like our heart beats and brain function. Because it directly supports intense physical activity by increasing energy availability for short periods of time, creatine has garnered a reputation as one of the most beneficial supplements for athletic performance.

    Research has shown that creatine supplementation can improve performance in high-intensity exercises, such as power-based movements like sprinting and lifting, by about 10-20%. The shorter and more intense the burst of movement is, the more improvement is seen. Additionally, creatine can alter body composition. Supplementation may increase lean muscle mass and decrease body fat percentage when combined with resistance training. This body composition change will also increase muscular strength. Creatine is also shown to reduce muscle damage and improve recovery during and after intense exercise. Supplementing creatine is also correlated to a decreased risk of muscle and bone injuries.

Creatine Supplements

    Creatine can be taken as a supplement as a convenient way to increase our intake, which will increase our body’s stores and may improve athletic performance. Creatine supplements typically come in the form of high-dose capsules or powders. There are many different forms that creatine supplements can come in, but creatine monohydrate is the most studied and research-supported form to deliver performance gains and minimal side effects.

Precautions and Potential Side Effects

    Common side effects of creatine supplementations include temporary water retention and bloat, dehydration, and gastrointestinal issues such as abdominal pain and diarrhea. More serious liver or kidney complications can occur if creatine is taken at higher than safe doses or combined with specific supplements. You should speak to your healthcare provider before beginning any new supplements to assess individual safety and any current medication or supplement interactions.

Key Takeaways

    Creatine is commonly used for athletic performance gains. Studies support its safety and physical benefits. Speak to your healthcare provider or a registered dietitian about adding creatine to your daily diet. 

Source: https://www.eatright.org/health/essential-nutrients/supplements/creatine-and-sports-performance 

Creatine for Health Promotion

    Creatine has become popular for its fitness-related benefits, but more research continues to support its other health advantages. Creatine is a natural compound in the body involved in energy production that can also be taken as a supplement. 

Sources 

    Your body automatically makes about 1 gram of creatine every day. Eating foods higher in creatine concentration can help your body maintain these stores. A diet that includes about 1 to 2 grams of creatine daily allows your muscles to reach 60% to 80% of their storage capacity. 

    Animal-based foods like beef, pork, fish, and lamb are significant creatine sources. A 4-ounce serving of beef (about 1/2 cup ground beef) or salmon has about 0.5 grams of creatine. Dairy products, however, have very little creatine.

Supplements

    While creatine is naturally made and found in food, supplements may provide a more convenient and measurable method to increase creatine. Supplements use a concentrated form of creatine to deliver higher amounts. They are usually tolerated well, but, as with any supplement, may have mild side effects. The most common are water retention, or swelling, dehydration, and mild stomach upset. Always consult your healthcare provider or a registered dietitian nutritionist to help determine your nutritional needs.

Deficiency

    Individuals at risk for creatine deficiency include vegetarians and vegans, pregnant women, older adults, and those with creatine deficiency syndromes. Research demonstrates that people who eat limited animal-based products like meat and fish have lower muscle creatine levels. Supplementation can improve physical and cognitive performance while maintaining a plant-based diet in these populations. 

    Women typically have lower muscle creatine levels that could further decline into late adulthood. Sarcopenia is a condition defined by this loss of muscle with age. Increasing creatine may help reduce muscle loss and deterioration for individuals with sarcopenia.

Health Promotion

    An abundance of research has explored the health benefits of creatine beyond enhancing athletic performance. Some research suggests that creatine can help lower cholesterol and triglyceride levels, while other studies have found that it can have some antidepressant effects.

    Creatine supports energy metabolism in the brain, reducing neuron damage. This could support recovery from a traumatic brain injury. Some studies have even shown that it can support brain health in conditions like Parkinson’s Disease. Specific populations may benefit from increasing creatine intake or supplementation. Research focused on older adults found that creatine supplementation can improve cognitive function while simultaneously increasing strength and muscle mass. It can increase exercise capability for those with cardiovascular conditions and improve metabolism in those with chronic fatigue syndrome.

Takeaways

    Creatine is a naturally occurring compound essential for energy production, affecting both physical and mental performance. Supplementation is increasingly supported for the wide range of its health benefits, especially in specific populations like vegetarians and older adults.

Source: https://www.eatright.org/health/wellness/diet-trends/creatine-for-health-promotion