Dried Fruit's Many Benefits

 

The benefits of having plenty of fresh fruit in your diet are many and well known. People who eat more fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases including the "big three" of heart disease, diabetes and cancer. Fruits also provide many nutrients vital for health and maintenance of your body.

One thing fresh fruit does not have is a long shelf life. If you don't eat it soon after you welcome it home, you may end up just throwing it out. That's not a problem with dried fruit though, which has a long and stable shelf life. But are they as nutritionally rich as their fresh versions?

As it turns out, fresh fruit does have a slight edge over dried. The vitamin and nutrient content in dried fruit is diminished somewhat through the fruit drying process, more so when that fruit is dried more aggressively commercially instead of more gently dried at home either in the oven or in a food drier. Ounce for ounce, dried fruit contains more sugar and calories than fresh fruit because most of the weight in fresh fruit is water, and that water is removed when the fruit is dried. And finally, even if it started out organic, commercially dried fruit may contain additives to help preserve it and add color.

But the long shelf life of dried fruit does give it some advantages. A 2020 study comparing the consumption of dried and fresh fruit done at the Penn State University concluded that people who regularly include dried fruits in their diet are healthier than those who don't. Researchers found that on the days study participants ate dried fruits, such as raisins, dates and figs, they consumed more key nutrients than they did on other days.

"Dried fruit can be a great choice for a nutritious snack, but consumers might want to be sure they’re choosing unsweetened versions without added sugar," explained Valerie Sullivan, a postdoctoral researcher at the Johns Hopkins Bloomberg School of Public Health. "Portion sizes can also be tricky, because a serving of dried fruit is smaller than a serving of fresh since the water has been taken out. But the positive is that dried fruit can help people potentially consume more fruit because it's portable, it’s shelf-stable, and can even be cheaper."

"Minimally processed forms of fruit, including frozen and dried, have some advantages over fresh fruits," said Kristina Petersen, an assistant professor of nutritional sciences at Texas Tech University and assistant research professor of nutritional sciences at Penn State at the time this work was done. "They are available year round, are relatively consistent in quality, and can be stored for far longer than fresh. Many are also less expensive per serving than their fresh counterparts."

The study concluded that, overall, dried fruit was simply easier and more convenient to snack on than fresh fruit for many people. And that this more than compensated for any nutritional shortcomings relative to fresh fruit. Just watch your portion size.

Is Pork Really "The Other White Meat"?

 

Beef and pork are both classified as red meat, pork industry commercials notwithstanding. Compared with chicken or fish, pork provides a similar amount of protein but more total and saturated fat and slightly more calories per ounce. Like any red meat, evidence about pork intake and diabetes has suggested a possible negative impact of pork on glucose and insulin metabolism.

But when facing off against beef, pork emerges as a clear health and nutritional winner. Pork is lower in saturated fats, lower in cholesterol and lower in sodium, although the difference is not large. Pork is also lower in calories and overall fats. And the protein quality of pork is also higher, because the quantity of all amino acids is higher. 

Pork is considerably richer in Vitamin B1 and somewhat richer in B2 and E. Vitamin D is completely absent from Beef while Pork has 13% of daily value in just 100 grams. On the other hand Beef is significantly higher in Vitamin B1. Beef is radically higher in iron, copper, manganese and zinc while pork is slightly better in magnesium, potassium, phosphorus, and choline. Overall, pork has less cholesterol than beef, although this can vary a lot depending on the cut. Most or all of the fat on a pork chop is on the outside, which can easily be trimmed off, leaving behind a lean piece of protein. Even better is pork tenderloin, which has no fat anywhere and has been found to be leaner than turkey.

It is important to keep in mind that this comparison is between fresh pork and fresh beef, not processed products like bacon, lunch-meats and sausages. Intake of processed meats of any kind is strongly linked to an increased risk for cancer, heart disease and diabetes.

The bottom line: For health-conscious carnivores, lean cuts of pork are a smart alternative to beef.

Diet and Inflammation

 

 

Diet is only one factor influencing the level of cellular inflammation your body experiences. Adequate sleep, stress level and physical activity all strongly influence inflammation levels. But much recent research suggests the the biggest impact - positive or negative - comes from diet. Many of the foods that are most common in the American diet - the Standard American Diet (SAD) - are the exact foods that fuel unhealthy and chronic levels of inflammation. These include red and processed meat products, saturated fats, sugars and refined carbohydrates.

One study of 210,000 people and published in the Journal of the American College of Cardiology concluded that "after controlling for other risk factors such as BMI, physical activity, family history of heart disease and multivitamin use, the participants consuming pro-inflammatory diets had a 46% higher risk of heart disease and 28% higher risk of stroke, compared to those consuming anti-inflammatory diets." This and similar studies have allowed researchers to identify foods with high potential for reducing inflammation.

Unsurprisingly, these foods include leafy greens (the darker the better), dark yellow vegetables, fatty fish like tuna and salmon, olive oil, whole fruits (especially berries), whole grains, coffee (yes, coffee) and tea. But experts caution against focusing on just a few specific foods. "If you aim for an overall healthy  dietary pattern that is mostly plant-based, you will get anti-inflammatory benefits," according to Penny Kris-Etherton, a professor of nutrition science at Penn State University.

"Eat a wide variety of healthy foods, especially fruits and vegetables," says Simin Meydani, lead scientist on the nutritional immunology team at the Jean Mayer USDA Human Nutrition Research Center, "and you will get all the components that have anti-inflammatory properties." Following a Mediterranean-style diet - including vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil and avoiding sugar, refined grains, trans fats and processed foods - will put you on the right path.

Equally important, cut back on foods the promote inflammation.

The bottom line? There is a lot you can do yourself to lower inflammation levels in your body. But you have to actually do it.

 

Inflammation Explained

 

Unless you are living an off-the-grid hermit lifestyle, you've heard plenty about inflammation. Researchers and healthcare providers are increasingly pointing the finger at inflammation as an underlying cause of a long list of serious health problems. These include cancer, diabetes, arthritis, cardiovascular disease and even dementia. And for older people, the issue of inflammation grows more serious with the passing years. "As we age," says Simin Meydani, lead researcher at the Jean Mayer USDA Human Nutrition Research Center at Tufts University, "our ability to control the inflammatory response goes down, leaving us with gradual, accumulating inflammation."

So what then is inflammation? According to Frank Hu, chair of the Department of Nutrition at Harvard's T.H. Chan School of Public Health, "It is a strong defense mechanism that is triggered whenever the immune system activated to fight off a bacterial or viral infection." It also comes into play when the body works to repair any sort of damage, from a pulled muscle to a toxin to a cut. The damaged or infected area of the body releases proteins called cytokines that make blood vessels more permeable and draws white blood cells to the area to enter the tissues and destroy the threat. These white cells, or leucoytes, are our first line of defense against infection or injury.

So inflammation is not always a bad thing. But there are two kinds of inflammation.

Acute inflammation is the way our body defends itself and initiates healing. It does its job and subsides in a fairly short time. Without it infections would linger on and on and wounds would fester.

Chronic inflammation endures long term and is the source of the negative health outcomes we associate with inflammation. 

Acute inflammation often causes noticeable symptoms, such as pain, redness, or swelling. But chronic inflammation symptoms are usually subtler, making them them easy to overlook. These can include fatigue, fever, rashes, abdominal pain and chest pain. Or you may feel no symptoms at all. When you have chronic inflammation, your body’s inflammatory response can eventually start damaging healthy cells, tissues, and organs. Over time, this can lead to DNA damage, tissue death, and internal scarring. It can also set the stage for a host of serious illnesses and conditions. Diseases that seem to have little in common may all be caused, or made worse, by elevated chronic inflammation. It plays a role in allowing cancer cells to grow and multiply, in the buildup of the amyloid plaques thought to be a cause of Altzheimer's and in the buildup of LDL cholesterol particles in the vascular system. It also contributes to the development and severity of respiratory diseases, including COVID-19. In fact, any condition ending in -itis has inflammation at its root.

Check back tomorrow and I will talk about the many things that we can do to manage chronic inflammation, especially as we age.

Three Immune Boosters You haven't Heard Of

As a rule, I am not a big fan of supplements that claim to "boost" or "support" your immune system. Eating a healthy diet, getting regular exercise, drinking enough water and getting plenty of rest strike me as the things that actually work. But here are three little known supplements recommended by Mark Stengler, NMD, that seem like they could be helpful.

N-acetylcysteine (NAC)

NAC is an amino acid that is well tolerated and inexpensive. In one study of elderly men and women in Italy only 25% of those taking 600mg twice daily throughout flu season exhibited any flu symptoms, vs nearly 80% of those in the placebo group. Of the 25% who did show symptoms, they were significantly less severe.

The recommended dose is 1,200mg per day taken in two 600mg doses. At the first sign of the onset of cold or flu symptoms, the dose can be increased to 3,600mg (1,800mg twice) until the symptoms subside.

Glutathione

Glutathione is an extremely powerful antioxidant. It is produced naturally by the liver in response to viral or bacterial infection. It is especially beneficial to those with compromised immune systems. A 2014 study published in the European Journal of Nutrition found that subjects taking 1,000mg of glutathione a day for six months were producing twice as many natural killer-cells as those taking a placebo. Production of glutathione decreases with age and is also reduced in individuals who are obese, have type-2 diabetes and those who smoke.

Glutathione is found in small amounts in foods, particularly cruciferous vegetables, avocado, cucumber, green beans, spinach and apples. But most Americans get maybe 150mg daily from food. Taking 250mg per day in supplement form is recommended, and 250mg twice per day if you already have symptoms of cold or flu.

Beta glucans

Beta glucans are naturally occurring polysaccharides - long chains of linked sugar molecules. They have the effect of stimulating the activation of macrophages - a type of white blood cell that attacks infections, cancer cells and other foreign substances in the body. A number of studies have shown that beta glucans reduce the symptoms of colds, flu and upper respiratory infections.

Aim for 250mg to 500mg for prevention.

As always, DO YOUR OWN RESEARCH before taking any supplement.

Red Meat Remains a Health Concern

 

A 2019 study published in the Annals of Internal Medicine created quite a stir when it concluded that red and processed meats were not a significant health concern. The observational study of 59,000 people compared the health outcomes of those who consumed large quantities of red and processed meats with those of people who consumed less. Their conclusion? “The magnitude of association between red and processed meat consumption and all-cause mortality and adverse cardiometabolic outcomes is very small.”

So is that a green light to eat all the lunchmeat and beef you want? Not so fast.

The study intentionally excluded people who ate no processed meats or were vegetarians. In studies comparing meat eaters to vegetarians, for example, the meat eaters have a higher risk of cancer, heart disease and death from all causes than those who ate little or no red or processed meats. As an example, a 2013 study published in JAMA found that vegetarians diets were associated with a 12% lower risk of death from any cause over the study period.

The best available evidence strongly suggests that reducing red meat consumption reduces the risk for both cancer and heart disease. According to Dr. Stanley Hazen, Section Head of Preventive Cardiology at the Cleveland Clinic, "Regardless of the type of study, research consistently shows that the more red meat you eat, the higher your long-term risk of getting and dying from cardiovscular disease. There is a clear association. And it’s been seen over and over in both men and women in various populations in various countries."

 

Protecting Your Brain: What Works, What Doesn't.

 

Memory naturally declines with age, even as dementia risk rises. In a survey of recent studies of the brain, Nutrition Action Healthletter lists these factors as reliable ways to keep your brain healthy.

- Control your blood pressure.
- Keep your blood sugar stable and in the normal range.
- Don't smoke; if you do, quit.
- Keep your LDL cholesterol under 100mg/dL. Total cholesterol is much less of a
  concern.
- Lose, or don't gain, excess weight. If you do not know your ideal weight, you can
  use this easy ideal weight calculator to estimate it.
- Get at least 30 minutes of moderate exercise every day.
- Eat a healthy diet. NAH recommends a DASH or Mediterranean diet. But all it
  comes down to is eating proper portions of healthy foods and not overeating
  crap.
- Stay mentally and socially active and engaged. Stop making excuses why you
  can't and just do it.
- Get enough sleep. Seven to eight hours a night is recommended for most people.
- Have your hearing checked regularly. Unresolved hearing loss is strongly
  associated with dementia.

Here are some things that have either not been well tested or have already been shown to not have any significant impact on brain health.

- Multivitmins. This is not to say that taking them is bad or that you shouldn't.
  Just don't expect any noticeable effect on your brain.
- Vitamins C, E or beta-carotene.
- DHA
- Ginko
- Prevagen
- Vinpocetine

For more information on maintaining a healthy brain, visit the National Institute on Aging at nia.nih.gov.

Want to contribute to the neuroscience of aging? You can join the University of California, San Francisco's Brain Health Registry. They are looking for anyone 18 years old or older who is willing to play online brainpower games every 3 to 6 months. The goal of the study is to track the performance of thousands of people over time. And who knows? You might enjoy the games. 

To learn more, go to brainhealthregistry.org.

Vitamin D Not Shown Effective for Macular Degeneration

 

Age-related macular degeneration is a leading cause of vision loss in US adults. Over 10 million Americans are affected, more than by cataracts and glaucoma combined. Macular degeneration is caused by the deterioration of the central portion of the retina, the inside back layer of the eye that records the images we see and sends them via the optic nerve from the eye to the brain. The retina’s central portion, known as the macula, is responsible for focusing central vision in the eye, and it controls our ability to read, drive a car, recognize faces or colors, and see objects in fine detail.

A 2020 study published in JAMA randomly assigned over 25,000 participants to take 2,000IU of Vitamin D, 1,000mg of W3 fatty acid (fish oil), both or a placebo every day for five years. The conclusion?

Supplementation "had no overall effect on the primary vision end point of total AMD events". In other words, don't rely on either Vitamin D or fish oil to protect your eyes from this condition.

Melatonin for Covid-19?

 

 

A new Cleveland Clinic study suggests that the over-the-counter sleep aid melatonin may be helpful in treating or preventing Covid-19. In a review of nearly 27,000 patients in Cleveland Clinic’s COVID-19 registry, the study team discovered that those patients who were taking melatonin were 28% less likely to test positive for the infection. The study adjusted for age, race, smoking history and various pre-exisiting conditions. African American patients were 58% less likely to test positive.

Other groups are also studying the relationship between melatonin and Covid-19, with eight clinical trials currently underway around the world.

The exact mechanism by which melatonin may be effective is still unclear. It may not even be the supplement itself that is effective but rather that those taking it may simply be getting better sleep. The study's lead researcher, Dr. Feixiong Cheng, suggests that the results are linked to the fact that melatonin plays a role in regulating the immune system. But, says Dr. Cheng, “It’s important to note that this doesn’t mean people should start taking melatonin without first consulting with their health care provider. We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here.”

If further trials confirm these initial results, melatonin will instantly become the cheapest and most widely available treatment for Covid.

Poor Sleep/Poor Diet Joined at the Hip

"People are more likely to indulge in unhealthy foods that are high in fat or sugar when they haven't had enough sleep," says Thorsten Kahnt, assistant professor of neurology at Northwestern University Feinberg School of Medicine.  A recent study lead by Kahnt concluded that sleep deprivation impacts the same ‘odor processing neural path’ that smoking cannabis does.

The 25 study participants were divided into two groups, one of which was allowed 4 hours of sleep every night for a month and the second allowed 8 hours. Those getting less sleep partook more heavily in an array of unhealthy foods including  doughnuts, cookies and potato chips than those allowed 8 hours of sleep.

Interestingly, those who slept fewer hours did not report indications of more appetite. However when they were provided a buffet meal they picked foods that had greater amounts of calories than the totally rested individuals. Brain scans of the sleep deprived group revealed that the region of the brain that processes smell experienced a heightened ability to identify food aromas. At the same time, the region of the brain that processes food intake and "fullness" was diminished. The tired people were more likely to give in to the smell of the high calories foods than just their mere presence.

The study authors theorize that sleep-deprived brains intentionally steer us toward high calorie foods as an evolutionary survival mechanism. In the past, whatever problem was causing the loss of sleep might also have made food harder to come by the next day.

So what does all this mean for us?

First, getting a full and restful night's sleep should be a part of our weight management plan. And just knowing that you are especially susceptible to the aroma of fatty, sugary foods when you are tired may help you to avoid consuming them.

Simple Tips for Better Posture

 

These days we spend a lot of time sitting, especially over this last year. Over time this takes a toll, not least by encouraging poor posture. Posture is probably not something you think much about. But maybe it should be.

Cultivating good posture, both sitting and standing, has many well established benefits including less back pain and headaches, more energy, better joint health, improved breathing and lung capacity and improved core stability and strength. And the best part is, you don't need any special equipment to improve your posture. Just a little awareness and a few minutes a day.

Here are some simple tips you can use to improve your posture if you need to and maintain it if you don't.

Look up when you walk. Most people look down at their feet when they walk. This causes your shoulders to roll forward and puts pressure on your neck. When you look straight ahead you pull your shoulders back and reduce the strain on your neck. If you are like me, it may feel awkward at first and take a while to make it a habit. But I have yet to trip or stumble.

Clasp your hands behind your back. This is a simple exercise that you can do just about anywhere. Interweave your fingers behind your back and you will probably feel your shoulders pulling back as well. Do this enough and you will start standing up a little straighter and holding your shoulders back from hunching forward.

Set a "Get Moving" timer. Sitting for long periods of time is one of the worst things we can do to our posture. Set a timer to remind yourself to get up and move for a few minutes at least once every hour. You don't have to exercise, just get out of your seat and walk around. Maybe stretch a little. You will feel energized when you sit back down.

Establish a daily stretching routine. Ten minutes a day is probably all you need. You won't only improve your posture but your reach and flexibility as well. If you aren't sure what to do, here are some easy stretches you can use. Don't neglect your neck.

Cultivate an awareness of your posture. Take a few seconds at different times throughout the day. Are you standing or sitting up straight? Do you feel stiff anywhere? Pull your shoulders back. Raise your head. Breathe a little deeper. Over time this will gradually make better posture a habit.

One other thing. Stay hydrated. Muscle stiffness can also be a sign that you are not drinking enough water. How much is enough? Its going to vary from person to person but a number of ounces every day equal to one half of your body weight in pounds is a good rule of thumb.

The Microbiome and Lung Cancer

 

 

The human microbiome - the total of microbal organisms that reside on or within human tissues and body fluids - continues to reveal itself as an ever larger factor in our health and well being. Recent estimates suggest the average human body is inhabited by three times as many non-human cells as human cells,and this ecosystem emerges as an influential element of our wellness.

A recent study from the Cancer Epidemiology Research Program at Vanderbilt University and published in JAMA reports that a diet high in both dietary fiber and yogurt is associated with a reduced risk of lung cancers. The study incorporated over 1.4 million people from North America, Europe and Asia. Study participants who consumed the most fiber and yogurt had a 33% lower risk of developing lung cancer than those who ate the least fiber and no yogurt. Either fiber or yogurt alone also produced a protective effect, but a lesser one than the combination.

While the study does not support a specific mechanism of action for the reduced risk, the authors theorize that the combination of the prebiotics in the fiber and the probiotics in the yogurt produces the benefit. 

"Dietary fiber and yogurt consumption was associated with reduced risk of lung cancer after adjusting for known risk factors and among never smokers. Our findings suggest a potential protective role of prebiotics and probiotics against lung carcinogenesis," said the study report.

As for the microbiome, stay tuned. There is no doubt much more to come.

More Isn't Always Better

 

Vitamin D is a key nutrient. You need it in order to absorb calcium and you need it for bone growth, density and strength. It also helps build muscle and fight inflammation. Along with magnesium it is helpful in countering hypertension and has many other well documented benefits. But Vitamin D, along with Vitamins A, E and K, is fat soluble. Unlike water soluble vitamins like C and B, with fat soluble vitamins amounts beyond what your body requires are not simply excreted in the urine but accumulate in fat tissue and in the liver. In high enough amounts they can be toxic.

In a study 2019 study published in JAMA, researchers randomly assigned over 300 people over age 55 to take one of three daily doses of Vitamin D: 400UI, 4,000IU or 10,000IU. All participants had low blood levels of Vitamin D at the start of the study but none were classified as "deficient". After three weeks, bone density was lower in the groups taking the higher doses compared to the 400IU group. Bone strength was no different among the three groups.

So not only are high doses risky, but they do not appear to confer any advantage over the recommended dose of 600IU (800IU for those over 70 years old). At least not for bone health.

Then there is the cautionary tale of Gary Null. Null, who sold Gary Null's Ultimate Power Meal, and six of his customers were hospitalized after taking a batch of product that had accidentally been produced containing 1,000 times the intended dose of Vitamin D.

Despite what you may read, be cautious taking meagdoses of anything. Do your research. In particular, research the research. Who funded the study? Was it conducted in a valid way? Did the results really say what is being reported? Don't let yourself be Null-ified.

Saturated Fat - Not Just Bad for Your Heart

 

The negative effects on cardiovascular health of a diet high in saturated fat has been well known for decades. Now a 2019 study has concluded that it is also a factor in the development of nonalcoholic fatty liver disease. As the name implies, the main characteristic of NAFLD is too much fat stored in liver cells.

The main complication of NAFLD is cirrhosis, which is late-stage scarring in the liver. Cirrhosis occurs in response to liver injury, such as inflammation. As the liver tries to halt inflammation, it produces areas of scarring (fibrosis). With continued inflammation, fibrosis spreads to take up more and more liver tissue.

If the process isn't interrupted, cirrhosis can lead to:

• Fluid buildup in the abdomen (ascites)
• Swelling of veins in your esophagus (esophageal varices), which can rupture and bleed
• Confusion, drowsiness and slurred speech (hepatic encephalopathy)
• Liver cancer
• End-stage liver failure, which means the liver has stopped functioning

In the 2019 study, researchers randomly assigned 60 overwieight people to gain about 5 pounds by adding muffins made with either palm oil (a saturated fat) or safflower oil (a polyunsaturated fat) to the regular diet. After eight weeks, liver fat increased by an average of 53% in the palm oil group but not at all in those eating the safflower oil.

Earlier studies reported similar results with coconut oil, butter and blue cheese.

Palm oil is exceedingly common in baked goods because of its stable shelf life.

So What is Metabolic Syndrome?

 

Twenty years ago, one in four American adults had metabolic syndrome. Now it is on in three. This is largely the consequence of the ongoing obesity epidemic that sees 44% of us as obese and another 30% as overweight. Twenty percent of our children (under age 19) are obese today.

So what is metabolic syndrome anyway, and why should we care?

Metabolic syndrome is not one thing but rather a complex of conditions that together increase the risk of developing heart disease, diabetes and stroke. Having just one of these conditions does not mean that you have metabolic syndrome, although it does increase your risk. 

Here are five symptoms of metabolic syndrome.

Waist size. For men, more than 40 inches; for women more than 35 inches.

Triglyceride level. 150 mg/dL or higher.

HDL Cholesterol level. For men over 40 mg/dL; for women over 50 mg/dL.

Blood pressure. Higher than 130/85. Although new guidelines suggest 120/80.

Blood Sugar level. A fasting blood glucose level above 100 mg/dL.

If you have three or more of the five symptoms, you have metabolic syndrome. It is time to take it seriously and have a talk with your doctor. While (s)he may suggest medication, a lifelong commitment to a healthy lifestyle may prevent the conditions that cause metabolic syndrome and is usually the best place to begin addressing the problem. 

A healthy lifestyle includes:

• Getting at least 30 minutes of physical activity most days.
• Eating plenty of vegetables, fruits, lean protein and whole grains.
• Limiting saturated fat and salt in your diet.
• Maintaining a healthy weight.
• Not smoking.
• Not drinking excessively.
  

Metabolic syndrome can be thought of as a warning sign that your unhealthy habits are beginning to catch up with you. As with most warnings, the sooner you heed it the easier it will be to avoid the trouble ahead.

Five Ways Food Labels Try to Trick You

 

Making foods appear to be good for you when they are not seems like a pretty underhanded thing to do, especially when it is something you are going to be eating. But it is routine for food packaging to make all sorts of misleading claims that, while perhaps not technically a lie or illegal, do skate right up to the edge. And there is no reason for doing this other than to trick you into buying something you might otherwise pass by.

Here are five common ways food companies deliberately try to mislead you.

Sugar Free

First of all, legally, sugar free does not mean free of sugar. Sugar-free products may have less than 0.5 grams of sugars per serving, which is not really a lot. This doesn’t mean a product has fewer calories than the regular version though, it may have more. These products often contain sugar alcohols, which are lower in calories (roughly 2 calories per gram, compared to 4 per gram for sugar), but compare labels to see if the sugar-free version is any better than the regular version in total calories. (Common sugar alcohols are mannitol, xylitol, or sorbitol). And don't forget that the information on the label will be per serving, and companies still get very creative with serving sizes.

Weasel Words

Food packaging is often prominently plastered with words that sound healthy and good for you but actually mean nothing. Nutritious, wholesome, natural, boosts, supports and similar come-ons have no legal meaning. Basically they mean whatever the food manufacturer wants them to mean. An especially egregious example is the artificial sweetener aspartame. As consumers began to avoid products containing it, the manufacturer simply changed the name. To Amino-sweet Natural Sweetener. Same aspartame but now it was "natural". Ignore any words of this type on the front of the package and read the labels.

Made with...

Made with real fruit! Made with vegetables! Made with whole grains! You might pick up a package assuming that you were getting real fruit, vegetables or whole grain. You'd often be very wrong. While legally there must be some of an ingredient in the food to claim it is "made with", there is no legal definition for the amount required. "Made with" very often means "Made with very, very little". How can you tell? Again, read the label. The farther down an ingredient is on the list, the less of it is contained in the package.

Uncured

As people began to catch on to how bad the nitrates and nitrites in processed meats really were for them, they began to buy less of it. Shortly after, "uncured" and "no nitrates" claims began showing up on the packaging. Except there were still plenty of nitrates and nitrites in the meat. Now they came from celery powder and sea salt - healthy sounding ingredients. But it doesn't matter where the nitrates come from, its still a slab of salty cured meat.

Wheat Flour

If the first ingredient on a package is wheat flour you might be tempted to assume that it is a healthy whole grain product. Resist the temptation. Wheat flour is just a way to disguise the fact that you are getting processed white flour. Sure it comes from wheat. So what? Another trick is the multigrain label. This just means that the processed flour originated as more than one type of grain. Its no better for you. What to do? You guessed it! Read the label. If it says "whole wheat flour" it contains at least some whole grain flour. Agan, the farther down the ingredient list, the less you are getting. If it says "100% whole wheat" that is the one you want.

When you buy food, you are on your own. Assume you are being lied to by the packaging (or at least being deliberately mislead). As the Sergeant used to say at roll call on the '80s police drama Hill Street Blues, "Be careful out there!"