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Nutrition

Back Clinic Nutrition Team. Food provides people with the necessary energy and nutrients to be healthy. By eating various foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. Healthy eating does not have to be hard.

The key is to eat various foods, including vegetables, fruits, and whole grains. In addition, eat lean meats, poultry, fish, beans, and low-fat dairy products and drink lots of water. Limit salt, sugar, alcohol, saturated fat, and trans fat. Saturated fats usually come from animals. Look for trans fat on the labels of processed foods, margarine, and shortenings.

Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition, emphasizing how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases, and promote overall health and wellness.


Peppermint: A Natural Remedy for Irritable Bowel Syndrome

Peppermint: A Natural Remedy for Irritable Bowel Syndrome

For individuals dealing with digestive issues or bowel disorders, can adding peppermint to a nutrition plan help manage symptoms and digestion?

Peppermint: A Natural Remedy for Irritable Bowel Syndrome

Peppermint

First grown in England, peppermint’s medicinal properties were soon recognized and are cultivated today in Europe and Northern Africa.

How It Is Used

  • Peppermint oil can be taken as a tea or in capsule form.
  • Consult a physician or licensed healthcare professional to determine the proper dosage for the capsule form.

For Irritable Bowel Syndrome

Peppermint is taken as a tea to treat general digestive problems. It is known to reduce the production of gas in the intestine. Today, researchers recognize peppermint as effective for irritable bowel syndrome when used in oil form. (N. Alammar et al., 2019) Peppermint oil has been approved for use by IBS patients in Germany. However, the FDA has not approved peppermint and oil to treat any condition, but it has listed peppermint and the oil as generally safe. (ScienceDirect, 2024)

Interactions With Other Medications

  • Individuals who take lansoprazole to reduce stomach acid may compromise the enteric coating of some commercial peppermint oil capsules. (Taofikat B. Agbabiaka et al., 2018)
  • This can happen using H2-receptor antagonists, proton pump inhibitors, and antacids.

Other potential interactions include: (Benjamin Kligler, Sapna Chaudhary 2007)

  • Amitriptyline
  • Cyclosporine
  • Haloperidol
  • Peppermint extract may increase serum levels of these medications.

It is recommended to discuss medication interactions with a healthcare provider before starting supplements if taking any of these medications.

Pregnancy

  • Peppermint is not recommended for use during pregnancy or by nursing individuals.
  • It is unknown if it could affect a developing fetus.
  • It is unknown if it can affect a nursing baby.

How To Use The Herb

It is not that common, but some individuals are allergic to peppermint. Peppermint oil should never be applied to the face or around mucous membranes (National Center for Complementary and Integrative Health. 2020). Using more than one form, such as tea and oil, is not recommended because it could lead to side effects.

  • Because the FDA does not regulate supplements like peppermint and others, their contents may be varied.
  • Supplements may contain harmful ingredients or not contain the active ingredient at all.
  • This is why seeking reputable brands and informing an individual’s healthcare team of what is being taken is highly recommended.

It has the potential to worsen certain conditions and should not be used by:

  • Individuals who have chronic heartburn. (National Center for Complementary and Integrative Health. 2020)
  • Individuals who have severe liver damage.
  • Individuals who have inflammation of the gallbladder.
  • Individuals who have obstruction of bile ducts.
  • Individuals who are pregnant.
  • Individuals with gallstones should consult their healthcare provider to see if it is safe.

Side Effects

  • The oil may cause an upset stomach or burning.
  • Enteric-coated capsules may cause a burning sensation in the rectum. (Brooks D. Cash et al., 2016)

Children and Infants

  • Peppermint was used to treat colic in infants but is not recommended today.
  • The menthol in the tea may cause infants and small children to choke.
  • Chamomile could be a possible alternative. Consult a healthcare provider to see if it is safe.

Beyond Adjustments: Chiropractic and Integrative Healthcare


References

Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, R. T., & Mullin, G. E. (2019). The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC complementary and alternative medicine, 19(1), 21. doi.org/10.1186/s12906-018-2409-0

ScienceDirect. (2024). Peppermint Oil. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D.

Agbabiaka, T. B., Spencer, N. H., Khanom, S., & Goodman, C. (2018). Prevalence of drug-herb and drug-supplement interactions in older adults: a cross-sectional survey. The British journal of general practice : the journal of the Royal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101

Kligler, B., & Chaudhary, S. (2007). Peppermint oil. American family physician, 75(7), 1027–1030.

National Center for Complementary and Integrative Health. (2020). Peppermint oil. Retrieved from www.nccih.nih.gov/health/peppermint-oil#safety

Cash, B. D., Epstein, M. S., & Shah, S. M. (2016). A Novel Delivery System of Peppermint Oil Is an Effective Therapy for Irritable Bowel Syndrome Symptoms. Digestive diseases and sciences, 61(2), 560–571. doi.org/10.1007/s10620-015-3858-7

Khanna, R., MacDonald, J. K., & Levesque, B. G. (2014). Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Journal of clinical gastroenterology, 48(6), 505–512. doi.org/10.1097/MCG.0b013e3182a88357

Unleash the Power of Nopal for Health and Wellness

Unleash the Power of Nopal for Health and Wellness

Can incorporating nopal or prickly pear cactus into one’s diet help individuals trying to lower blood glucose, inflammation, and risk factors associated with heart and metabolic diseases?

Unleash the Power of Nopal for Health and Wellness

Nopal

Nopal, also known as prickly pear cactus, is a versatile vegetable that can be added to nutrition plans to increase fiber intake, vitamins, minerals, and plant-based compounds.  It grows in the U.S. Southwest, Latin America, and the Mediterranean. The pads, or the nopales or cactus paddles, have a texture like okra and slight tartness. The prickly pear cactus fruit, referred to as tuna in Spanish, is also consumed. (University of Arizona Cooperative Extension, 2019) It is often used in fruit salsas, salads, and desserts and is available as a supplement in tablet and powder form.

Serving Size and Nutrition

One cup of cooked nopales, around five pads, without added salt, contains: (U.S. Department of Agriculture, FoodData Central, 2018)

  • Calories – 22
  • Fat – 0 grams
  • Sodium – 30 milligrams
  • Carbohydrates – 5 grams
  • Fiber – 3 grams
  • Sugars – 1.7 grams
  • Protein – 2 grams
  • Vitamin A – 600 international units
  • Vitamin C – 8 milligrams
  • Vitamin K – 8 micrograms
  • Potassium – 291 milligrams
  • Choline – 11 milligrams
  • Calcium – 244 milligrams
  • Magnesium – 70 milligrams

It is generally recommended that most individuals consume 2.5 to 4 cups of vegetables per day. (U.S. Department of Agriculture, MyPlate, 2020)

Benefits

Nopal is highly nutritious, low in calories, free of fat, sodium, or cholesterol, and full of fiber, vitamins, minerals, and betalains. (Parisa Rahimi et al., 2019) Betalains are pigments with anti-inflammatory properties. The variety of fibers creates a low glycemic index (measures how much a specific food raises blood sugar levels after consumption) of about 32, a recommended addition to a diabetes-friendly diet. (Patricia López-Romero et al., 2014)

Compounds

  • Nopal contains a variety of beneficial carbohydrates, vitamins, and minerals.
  • Nopal has soluble and insoluble fiber, which benefits blood sugar.
  • It also contains vitamin A, carotenoids, vitamin C, calcium, and plant-based compounds like phenols and betalains. (Karina Corona-Cervantes et al., 2022)

Blood Sugar Regulation

Research has evaluated regular nopal consumption and supplementation for blood sugar control. A study on blood sugar evaluated adding nopal to a high-carbohydrate breakfast or a breakfast high in soy protein in Mexican individuals with type 2 diabetes. The study found that consuming nopales, about 300 grams or 1.75 to 2 cups before a meal, could reduce after-meal/postprandial blood sugars. (Patricia López-Romero et al., 2014) An older study had similar results. (Montserrat Bacardi-Gascon et al., 2007) Individuals were randomly assigned to consume 85 grams of nopal with three different breakfast options:

  • Chilaquiles – a casserole made with corn tortilla, vegetable oil, and pinto beans.
  • Burritos – made with eggs, vegetable oil, and pinto beans.
  • Quesadillas – made with flour tortillas, low-fat cheese, avocado, and pinto beans.
  • The groups assigned to eat nopales had reductions in blood sugar. There was a:
  • 30% reduction in the chilaquiles group.
  • 20% decrease in the burrito group.
  • 48% reduction in the quesadilla group.

However, the studies were small, and the population was not diverse. so further research is needed.

Increased Fiber

The combination of soluble and insoluble fiber benefits the gut in various ways. Soluble fiber can act as a prebiotic, feeding beneficial bacteria in the gut and assisting in removing low-density lipoprotein (LDL) cholesterol from the body. Insoluble fiber increases transit time, or how quickly food moves through the digestive system and promotes bowel regularity. (Centers for Disease Control and Prevention, 2022) In a short-term randomized clinical control trial, researchers found an improvement in irritable bowel syndrome symptoms in individuals supplemented with 20 and 30 grams of nopal fiber. (Jose M Remes-Troche et al., 2021) For individuals not used to consuming fibrous foods, it may cause mild diarrhea, so it is recommended to increase intake slowly and with adequate water to prevent gas and bloating.

Plant Based Calcium

One cup of nopal provides 244 milligrams or 24% of daily calcium needs. Calcium is a mineral that optimizes bone and teeth health. It also assists in blood vessel contraction and dilation, muscle function, blood clotting, nerve transmission, and hormonal secretion. (National Institutes of Health. Office of Dietary Supplements 2024) Individuals who follow diets that exclude dairy products can benefit from plant-based calcium sources. This includes cruciferous vegetables like kale, collards, and arugula.

Other Benefits

Studies done in animals and test tubes suggest that fresh nopal and extracts may assist in reducing triglycerides and cholesterol in metabolic dysfunction-associated steatotic liver disease or when unhealthy amounts of fat accumulate in the liver. (Karym El-Mostafa et al., 2014) Other potential benefits with limited evidence include:

Consult a Dietician or Healthcare Provider

Unless individuals are allergic to it, most can eat whole nopal without a problem. However, supplementing is different because it provides a concentrated source. Individuals taking medication to manage diabetes and consuming nopal regularly may contribute to an increased risk of developing hypoglycemia or low blood sugar. Dermatitis has also been reported from contact with the cactus spines. (U.S. Department of Agriculture, FoodData Central, 2018) There have been rare reports of bowel obstruction in individuals who consume large amounts of the seeds found in the fruit. (Karym El-Mostafa et al., 2014) Ask a registered dietitian or primary healthcare provider if nopal can provide safe benefits.


Nutrition Fundamentals


References

University of Arizona Cooperative Extension. Hope Wilson, M. W., Patricia Zilliox. (2019). Prickly pear cactus: food of the desert. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf

U.S. Department of Agriculture. FoodData Central. (2018). Nopales, cooked, without salt. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients

U.S. Department of Agriculture. MyPlate. (2020-2025). Vegetables. Retrieved from www.myplate.gov/eat-healthy/vegetables

Rahimi, P., Abedimanesh, S., Mesbah-Namin, S. A., & Ostadrahimi, A. (2019). Betalains, the nature-inspired pigments, in health and diseases. Critical reviews in food science and nutrition, 59(18), 2949–2978. doi.org/10.1080/10408398.2018.1479830

López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, A. R., Pedraza-Chaverri, J., & Torres, N. (2014). The effect of nopal (Opuntia ficus indica) on postprandial blood glucose, incretins, and antioxidant activity in Mexican patients with type 2 diabetes after consumption of two different composition breakfasts. Journal of the Academy of Nutrition and Dietetics, 114(11), 1811–1818. doi.org/10.1016/j.jand.2014.06.352

Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, J. M., Guajardo-López, D., García-Mena, J., & Hernández-Guerrero, C. (2022). Physical and Dietary Intervention with Opuntia ficus-indica (Nopal) in Women with Obesity Improves Health Condition through Gut Microbiota Adjustment. Nutrients, 14(5), 1008. doi.org/10.3390/nu14051008

Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Lowering effect on postprandial glycemic response of nopales added to Mexican breakfasts. Diabetes care, 30(5), 1264–1265. doi.org/10.2337/dc06-2506

Centers for Disease Control and Prevention. (2022). Fiber: the carb that helps you manage diabetes. Retrieved from www.cdc.gov/diabetes/library/features/role-of-fiber.html

Remes-Troche, J. M., Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, J. F., & Whelan, K. (2021). Nopal fiber (Opuntia ficus-indica) improves symptoms in irritable bowel syndrome in the short term: a randomized controlled trial. Neurogastroenterology and motility, 33(2), e13986. doi.org/10.1111/nmo.13986

National Institutes of Health (NIH). Office of Dietary Supplements. (2024). Calcium. Retrieved from ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, M. S., Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui-Malki, M. (2014). Nopal cactus (Opuntia ficus-indica) as a source of bioactive compounds for nutrition, health and disease. Molecules (Basel, Switzerland), 19(9), 14879–14901. doi.org/10.3390/molecules190914879

Onakpoya, I. J., O’Sullivan, J., & Heneghan, C. J. (2015). The effect of cactus pear (Opuntia ficus-indica) on body weight and cardiovascular risk factors: a systematic review and meta-analysis of randomized clinical trials. Nutrition (Burbank, Los Angeles County, Calif.), 31(5), 640–646. doi.org/10.1016/j.nut.2014.11.015

Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, J. M., Guajardo-López, D., García-Mena, J., & Hernández-Guerrero, C. (2022). Physical and Dietary Intervention with Opuntia ficus-indica (Nopal) in Women with Obesity Improves Health Condition through Gut Microbiota Adjustment. Nutrients, 14(5), 1008. doi.org/10.3390/nu14051008

Understanding Egg Substitutes: What You Need to Know

Understanding Egg Substitutes: What You Need to Know

Can using egg substitutes or replacements be safe for individuals with an egg allergy?

Understanding Egg Substitutes: What You Need to Know

Substitutes and Replacements

Individuals should not assume either is safe unless they carefully read the label.

  • Egg substitutes may contain eggs.
  • Egg replacement products may be egg-free.
  • Look for alternatives labeled vegan or egg-free to ensure there are none.

Substitutes May Contain Eggs

Liquid egg substitutes in grocery store dairy aisles are made from eggs.  The following all contain eggs and are not safe for individuals with egg allergies:

  • Generic liquid egg substitutes in cartons
  • Egg Beaters
  • Powdered egg white products

Replacements Are Safe Alternatives

  • Special replacement products that do not contain eggs are available.
  • They are labeled vegan egg substitutes.
  • They are usually sold in powdered form.
  • They are useful for baking.
  • They cannot be used as a replacement for eggs in foods like a quiche.

Egg-Free Commercial Replacements

Always check the ingredients on the label before purchasing a product sold as a substitute or replacement to ensure it is completely free.

  • These products may also contain soy, dairy, or other food allergens.
  • Vegan – contains no animal products, which includes eggs and dairy.
  • Vegetarian – may contain eggs as they are not meat but an animal product.

Unaware of Foods With Eggs

Stay aware of eggs hidden in other food products, such as cakes, breads, pastries, noodles, crackers, and cereals.

  • The federal Food Allergen Labeling and Consumer Protection Act requires that all packaged food products that contain eggs as an ingredient must list the word egg on the label. (U.S. Food & Drug Administration. 2022)

Other ingredients that indicate eggs are in the product include:

  • Albumin
  • Globulin
  • Lysozyme
  • Lecithin
  • Livetin
  • Vitellin
  • Ingredients starting with – ova or ovo.

Allergy Symptoms

Symptoms may consist of: (John W. Tan, Preeti Joshi 2014)

  • Skin reactions – hives, rash, or eczema.
  • Allergic conjunctivitis  – itchy, red, watery eyes.
  • Angioedema – swelling of the lips, tongue, or face.
  • Airway symptoms – wheezing, coughing, or a runny nose.
  • Gastrointestinal symptoms – nausea, stomach pain, diarrhea or vomiting.
  • Severe reactions – such as anaphylaxis, can cause multiple organ system failure.
  • Anaphylaxis is an emergency and requires immediate medical treatment.

A Guide For Food Allergies, Hypersensitivity and Intolerances


References

U.S. Food & Drug Administration. (2022). Food Allergen Labeling and Consumer Protection Act (FALCPA). Retrieved from www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa

Tan, J. W., & Joshi, P. (2014). Egg allergy: an update. Journal of paediatrics and child health, 50(1), 11–15. doi.org/10.1111/jpc.12408

Mayonnaise: Is It Really Unhealthy?

Mayonnaise: Is It Really Unhealthy?

For individuals who want to eat healthier, can selection and moderation make mayonnaise a delicious and nutritious addition to a low-carbohydrate diet?

Mayonnaise: Is It Really Unhealthy?

Mayonnaise Nutrition

Mayonnaise is used in various recipes, including sandwiches, tuna salad, deviled eggs, and tartar sauce. It is often considered unhealthy, as it is mostly fat and, as a result, calorie-dense. Calories and fat can quickly add up when not paying attention to portion sizes.

What Is It?

  • It is a blend of different ingredients.
  • It combines oil, egg yolk, an acidic liquid (lemon juice or vinegar), and mustard.
  • The ingredients become a thick, creamy, permanent emulsion when blended slowly.
  • The key is in the emulsion, combining two liquids that would otherwise not naturally come together, which turns the liquid oil into a solid.

The Science

  • Emulsification happens when an emulsifier – the egg yolk – binds the water-loving/hydrophilic and oil-loving/lipophilic components.
  • The emulsifier binds the lemon juice or vinegar with the oil and does not allow separation, producing a stable emulsion. (Viktoria Olsson et al., 2018)
  • In homemade mayonnaise, the emulsifiers are mainly the lecithin from the egg yolk and a similar ingredient in mustard.
  • Commercial mayonnaise brands often use other types of emulsifiers and stabilizers.

Health

  • It contains health-promoting properties, such as vitamin E, which improves heart health, and vitamin K, which is important for blood clotting. (USDA, FoodData Central, 2018)
  • It can also be made with healthy fats like omega-3 fatty acids, which maintain brain, heart, and skin health.
  • It is mostly an oil and high-fat calorie-dense condiment. (H R Mozafari et al., 2017)
  • However, it is mostly unsaturated fat, which is a healthier fat.
  • To maintain nutrition goals in mind when selecting mayonnaise.
  • For individuals on a low-fat or low-calorie diet, portion control is important.

Oil

  • Almost any edible oil can be used to make mayonnaise, making the oil the biggest factor in the recipe’s healthfulness.
  • Most commercial brands are made with soy oil, which some nutrition experts believe can be problematic because of the high levels of omega-6 fats.
  • Canola oil has a lower omega-6 content than soy oil.
  • Individuals who make the mayonnaise can use any oil, including olive or avocado oil.

Bacteria

  • The concern about bacteria comes from the fact that homemade mayonnaise is usually made with raw egg yolks.
  • Commercial mayonnaise is made with pasteurized eggs and is produced in a way that keeps it safe.
  • The acids, vinegar, or lemon juice can help keep some bacteria from contaminating the mayonnaise.
  • However, a study found that homemade mayonnaise may still contain salmonella bacteria despite the acidic compounds. (Junli Zhu et al., 2012)
  • Because of this, some prefer to pasteurize an egg in 140°F water for 3 minutes before making the mayonnaise.
  • Regardless of the type of mayonnaise, food safety guidelines should always be followed (United States Department of Agriculture, 2024).
  • Mayonnaise-based dishes should not be left outside refrigeration for more than two hours.
  • Opened commercial mayonnaise should be stored in the refrigerator after opening and discarded after two months.

Reduced-Fat Mayonnaise

  • Many nutritionists recommend reduced-fat mayonnaise for individuals on a low-calorie, low-fat, or exchange diet. (Institute of Medicine (US) Committee on Dietary Guidelines Implementation, 1991)
  • While reduced-fat mayonnaise has fewer calories and less fat than regular mayonnaise, the fat is often replaced with starches or sugar to improve texture and flavor.
  • For individuals watching carbohydrates or sugar in their diet, check the nutrition label and ingredients before deciding on the right mayonnaise.

Body In Balance: Chiropractic, Fitness, and Nutrition


References

Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). The Effect of Emulsion Intensity on Selected Sensory and Instrumental Texture Properties of Full-Fat Mayonnaise. Foods (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009

USDA, FoodData Central. (2018). Mayonnaise dressing, no cholesterol. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/167736/nutrients

Mozafari, H. R., Hosseini, E., Hojjatoleslamy, M., Mohebbi, G. H., & Jannati, N. (2017). Optimization low-fat and low cholesterol mayonnaise production by central composite design. Journal of food science and technology, 54(3), 591–600. doi.org/10.1007/s13197-016-2436-0

Zhu, J., Li, J., & Chen, J. (2012). Survival of Salmonella in home-style mayonnaise and acid solutions as affected by acidulant type and preservatives. Journal of food protection, 75(3), 465–471. doi.org/10.4315/0362-028X.JFP-11-373

United States Department of Agriculture. Food Safety and Inspection Service. (2024). Keep Food Safe! Food Safety Basics. Retrieved from www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

Institute of Medicine (U.S.). Committee on Dietary Guidelines Implementation., Thomas, P. R., Henry J. Kaiser Family Foundation., & National Cancer Institute (U.S.). (1991). Improving America’s diet and health : from recommendations to action : a report of the Committee on Dietary Guidelines Implementation, Food and Nutrition Board, Institute of Medicine. National Academy Press. books.nap.edu/books/0309041392/html/index.html
www.ncbi.nlm.nih.gov/books/NBK235261/

Exploring the Benefits of Green Powder Supplements

Exploring the Benefits of Green Powder Supplements

“For individuals that have difficulty getting plenty of fruits and vegetables, can incorporating green powder supplements increase nutritional levels for a balanced diet?”

Exploring the Benefits of Green Powder Supplements

Green Powder Supplements

Meeting daily nutrient needs through whole, unprocessed foods can’t always be met when access is limited or for other reasons. A green powder supplement is a great way to fill in the gaps. Green powder supplements are a daily supplement that helps increase vitamin, mineral, and fiber intake and enhances overall health. Green powders are easy to mix in water with a favorite beverage or smoothie or bake into a recipe. They can help:

  • Increase energy
  • Nourish the immune system
  • Improve digestion
  • Promote mental clarity
  • Contribute to healthy blood sugar levels
  • Reduce the risk of chronic disease
  • Promote optimal liver and kidney function

What Are They?

  • Green powder supplements are forms of vitamins, minerals, fiber, antioxidants, phytochemicals, and other bioactive compounds.
  • They are derived from fruits, vegetables, herbs, and algae to combine ingredients into a convenient supplement. (Giulia Lorenzoni et al., 2019)

Nutrients

Because most green powders comprise a combination of ingredients, the nutrient density is high. Green powder supplements can be considered a vitamin and mineral product. They typically contain:

  • Vitamins A, C, and K
  • Iron
  • Magnesium
  • Calcium
  • Antioxidants

The recommended daily intake of vitamins and minerals can be helpful for individuals with limited access to produce or who want to supplement their diet with additional nutrients.

Energy

The phytochemicals found in fruits and vegetables have been shown to improve energy levels. Studies on their effects on physical performance and endurance have resulted in positive outcomes. Researchers found that phytonutrients like those in green powders helped to increase energy, improve agility, reduce fatigue perception, improve memory, and decrease recovery time. (Nicolas Monjotin et al., 2022)

Digestive Health

Green powders are rich in soluble and insoluble fiber, which contribute to feeling full and satisfied after a meal and are important for healthy digestion and regular bowel movements. Eating fiber-rich foods is associated with optimal blood sugar control and improved gut microbiota diversity. These factors are important for maintaining a healthy body weight and decreasing the risk of chronic disease, for example, type 2 diabetes. (Thomas M. Barber et al., 2020) Phytochemicals, including flavonoids, have been shown to have therapeutic effects on gas, bloating, constipation, and diarrhea associated with IBS. Other phytonutrients have been shown to reduce certain symptoms of ulcerative colitis. (Nicolas Monjotin et al., 2022)

Immune System Function

Supplemental green powder supplements have shown the ability to maintain a healthy immune system and reduce inflammation by their antioxidant content. Green powders containing seaweed or algae are rich in phytochemical and poly-unsaturated fatty acids that have antioxidant properties to reduce inflammation and prevent oxidative damage to cells. (Agnieszka Jaworowska, Aliza Murtaza 2022) A randomized trial found that a fruit, berry, and vegetable powder concentrate blend decreased oxidation and reduced inflammation, attributed to the phytochemicals found in fruits and vegetables.(Manfred Lamprecht et al., 2013)

Detoxification

The liver and kidneys are the main organs of natural detoxification. The liver helps the body absorb nutrients from consumed foods and removes waste and toxins through the kidneys. (National Library of Medicine. 2016) Plants are packed with antioxidants and phytochemicals that protect the liver and kidneys from free radical damage and oxidative stress. (Yong-Song Guan et al., 2015) The green powder supplements are made from these plants. When drinking green powders, fluid intake naturally increases as a standard serving of green powder is mixed with 8 to 12 ounces of water.

Whether mixed, blended, or made into a shake, powdered greens are a convenient and efficient way to get the daily dose of antioxidants, vitamins, minerals, and other nutrients.


The Healing Diet: Combat Inflammation, Embrace Wellness


References

Lorenzoni, G., Minto, C., Vecchio, M. G., Zec, S., Paolin, I., Lamprecht, M., Mestroni, L., & Gregori, D. (2019). Fruit and Vegetable Concentrate Supplementation and Cardiovascular Health: A Systematic Review from a Public Health Perspective. Journal of clinical medicine, 8(11), 1914. doi.org/10.3390/jcm8111914

Monjotin, N., Amiot, M. J., Fleurentin, J., Morel, J. M., & Raynal, S. (2022). Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients, 14(9), 1712. doi.org/10.3390/nu14091712

Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209. doi.org/10.3390/nu12103209

Jaworowska, A., & Murtaza, A. (2022). Seaweed Derived Lipids Are a Potential Anti-Inflammatory Agent: A Review. International journal of environmental research and public health, 20(1), 730. doi.org/10.3390/ijerph20010730

Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, J. F., & Hallstroem, S. (2013). Supplementation with a juice powder concentrate and exercise decrease oxidation and inflammation, and improve the microcirculation in obese women: randomised controlled trial data. The British journal of nutrition, 110(9), 1685–1695. doi.org/10.1017/S0007114513001001

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. How does the liver work? 2009 Sep 17 [Updated 2016 Aug 22]. Available from: www.ncbi.nlm.nih.gov/books/NBK279393/

Guan, Y. S., He, Q., & Ahmad Al-Shatouri, M. (2015). Complementary and Alternative Therapies for Liver Diseases 2014. Evidence-based complementary and alternative medicine : eCAM, 2015, 476431. doi.org/10.1155/2015/476431

Discover the Health Benefits of Pita Bread

Discover the Health Benefits of Pita Bread

Could pita bread be a possible option for individuals trying to eat healthier?

Discover the Health Benefits of Pita Bread

Pita Bread

Pita bread is a yeast-leavened, round flatbread made with wheat flour. When baked, the dough turns into two layers. These layers create a pocket that can be filled with vegetables, meats, or vegetarian proteins. Pita bread offers health benefits because of its low carbohydrate count, the amount of nutrients in one serving, and the use of wheat flour.

Nutrition

Nutrition information for one serving of pita bread is 39 grams. (U.S. Department of Agriculture 2021)

  • Carbohydrates – 17 grams
  • Fat – 0.998 grams
  • Protein – 4.02 grams
  • Fiber – 1.99 grams
  • Sodium – 120 milligrams
  • Sugars – 0 grams
  • Calories – 90.1

Carbohydrates

  • The carbohydrate count for pita bread is 17 grams per serving or a little more than one carb count – 15 grams, used in meal planning for individuals with diabetes.
  • Non-keto bread is around 20 grams of carbohydrates per serving or slice.
  • Pita bread has a lower carbohydrate count than most breads.

Fats

  • Pita breads are relatively low in fat content.
  • The total lipid fat is under 2 grams, only 2% of the recommended daily amount or RDA.
  • The bread contains no fatty acids or trans or saturated fat.

Protein

  • Four grams of protein are in one serving of pita bread.
  • The protein content is found in the wheat flour.

Vitamins and Minerals

Other minerals in pita bread include:

  • Calcium, with 60.1 milligrams per serving.
  • Iron with 1.08 milligrams per serving – helps the body create hemoglobin, a protein in red blood cells that carries oxygen from the lungs. (National Institute of Health, 2023)
  • Sodium with 120 milligrams.
  • According to the Federal Drug Administration, this is a low amount of sodium. However, individuals should stay aware of sodium intake and limit it to no more than 2,300 milligrams per day.
  • The average adult consumes about 3,400 milligrams of sodium a day. (Food and Drug Administration, 2022)

Calories

  • One serving of pita bread contains 90 calories.
  • Pita bread for a sandwich contains fewer calories than two slices of regular bread.

Benefits

Potential health benefits include the following:

Glucose Levels Lowered

  • Whole wheat can be beneficial to glucose levels.
  • The American Diabetes Association suggests that choosing bread with whole wheat grains, like pita bread, instead of white bread, can work to keep blood sugar levels from spiking. (American Diabetes Association 2024)

Digestion Support

  • Whole-grain pita bread fiber content can benefit the digestive system by regulating bowel movements.
  • Complex carbohydrates are digested slower than simple carbohydrates, keeping the body fuller for longer and assisting in weight management. (Harvard Health 2022)

Protein Source

  • Pita bread provides a healthy amount of protein.
  • A serving contains around 8% of protein.
  • Consuming the proper amount of protein helps in muscle repair. (Harvard Health 2024)

Allergies

Major allergies or intolerances can cause individuals to pass on the bread. What individuals need to know.

Celiac Disease

  • Celiac disease is a heredity autoimmune disease that occurs in genetically predisposed individuals.
  • Individuals with the disease cannot ingest gluten – a protein found in wheat – which can lead to small intestinal damage.
  • Individuals who experience gastrointestinal distress when eating wheat should consult a healthcare professional to get tested. (Celiac Disease Foundation 2023)

Wheat Allergy

  • A wheat allergy may mimic celiac disease symptoms, but they are different allergies.
  • The allergy occurs when the body produces antibodies to wheat proteins.
  • Symptoms include anaphylaxis, swelling and itching of the mouth, nasal congestion, headache, cramps, nausea, vomiting, and breathing difficulties. (American College of Allergy, Asthma, and Immunology 2024)
  • Individuals who suspect a wheat allergy should consult a healthcare provider about an allergy test.

Gluten Intolerance

  • Gluten intolerance can cause similar symptoms to celiac disease when eating products containing gluten.
  • Symptoms include bloating, abdominal pain, constipation, joint pain, fatigue, brain fog, and depression. (Celiac Disease Foundation 2023)

Preparation

Pita bread preparation options.

  • Dunk the bread in sauces or dips.
  • Use the bread for pita-pocket sandwiches and fill it with meats and/or vegetables.
  • Cut the bread and bake for pita chips.
  • Cut the bread into small cubes and toast as an alternative to croutons for salads and soups.
  • Grill the pita bread.

Diabetes and Back Pain


References

USDA. Pita Bread. (2021). Pita Bread. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/2134834/nutrients

National Institute of Health, Office of Dietary Supplements. (2023). Iron. Retrieved from ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Food and Drug Administration. (2022). Sodium in your diet. Retrieved from www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

American Diabetes Association. (2024). Types of carbohydrates (Food and Nutrition, Issue. diabetes.org/food-nutrition/understanding-carbs/types-carbohydrates

Harvard Health. (2022). Fiber (The Nutrition Source, Issue. www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

Harvard Health. (2024). Protein (The Nutrition Source, Issue. www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Celiac Disease Foundation. (2023). What is celiac disease? (About Celiac Disease, Issue. celiac.org/about-celiac-disease/what-is-celiac-disease/

American College of Allergy, Asthma, and Immunology. (2024). Wheat (Allergic Conditions, Issue. acaai.org/allergies/allergic-conditions/food/wheat-gluten/

A Guide to the Different Types of Salt and Their Benefits

A Guide to the Different Types of Salt and Their Benefits

For individuals looking to improve their diet, can knowing the different salt types help in food preparation and health?

A Guide to the Different Types of Salt and Their Benefits

Salt Types

Salt brings out the natural flavor of foods and can be used as a preservative. Salt types come in various colors and textures for cooking, flavor, and health. Some are considered healthier compared to regular table salt, like pink Himalayan salt and different sea salts. Some individuals prefer them because most go through less processing and can have more trace minerals like magnesium and potassium. However, all salts are healthy in moderation, as sodium is a necessary part of a balanced diet. Although essential for the body, sodium can be harmful when too much is consumed. A study examining consumer-grade pink Himalayan sea salts available in Australia determined that to receive the additional health benefits of the minerals from this type of salt, individuals must consume so much that it elevates the amount of sodium in the body to dangerous levels. (Flavia Fayet-Moore et al., 2020)

Salt

Salt is a mineral made from the combined elements:

  • Sodium – Na
  • Chlorine  -Cl
  • Together, they form crystallized sodium chloride NaCl.

The majority of salt production comes from evaporated seawater and salt mines. Many salts used in food preparation are iodized. Iodine is added to various refined salt products to help meet nutritional requirements. Iodine intake levels that fall below the recommended values could result in a deficiency and develop goiter. Goiter is associated with hypothyroidism. (Angela M. Leung et al., 2021) Lack of iodine can also have adverse effects on growth and development. (National Institutes of Health Office of Dietary Supplements. 2023)

Essential for Health

Salt sustains life and optimal bodily function. Sodium and chlorine are important elements that maintain:

  • Cellular balance
  • Circulation
  • Blood sugar levels

Sodium is a mineral and an electrolyte. Common electrolytes include potassium, calcium, and bicarbonate. Without adequate sodium levels, the brain cannot send the necessary impulses to the rest of the body to function properly. However, consuming too much salt can cause health issues.

  • Higher salt intake in individuals who are sensitive to salt can increase blood pressure.
  • Doctors usually recommend that individuals with hypertension reduce sodium intake or follow a low-sodium diet.
  • Elevated sodium levels also cause water retention – considered a protective response as the body works to regulate serum sodium levels concentration in the blood to maintain balance.
  • If levels are too high, a condition known as hypernatremia can develop, which can cause:
  • Excessive thirst
  • Vomiting
  • Infrequent urination
  • Diarrhea
  • Sodium levels that are too low can lead to hyponatremia, which can cause:
  • Fatigue
  • Weakness
  • Confusion

A blood test will determine whether serum sodium concentration is high, low, or normal. (U.S. National Library of Medicine. MedlinePlus. 2022)

Types

The average sodium intake by adults is around 3,393mg per day, ranging between 2,000–5,000mg. Guidelines recommend a maximum intake of 2,300mg per day. (U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020) Whether from unhealthy dietary choices like processed foods or incorrect knowledge of sodium content when cooking, an American Heart Association survey showed that more than half of respondents inaccurately stated that sea salt had a lower sodium content than table salt. (American Heart Association. 2024)

Refined – Table Salt

Refined/iodized salt is finely granulated and commonly used in cooking. This type is highly refined to remove impurities and eliminate trace minerals often found in specialty salts. Because the salt is finely ground, anti-caking agents are added to ensure the salt doesn’t clump. Some table salts also have added sugar and other additives.

  • Refined table salt is about 97–99% sodium chloride (NaCl).
  • Iodine is added to prevent iodine deficiency.
  • Individuals trying to reduce sodium intake but meet iodine levels can do so with foods like eggs, dairy products, and fish.

Kosher

Kosher salt is coarse and flakey and can add a crunchy texture to dishes and drinks. Pure kosher salt does not contain additives like anti-caking agents and iodine. The size of the salt crystals is ideal for drawing out moisture.

  • Per teaspoon, kosher salt generally has less sodium than 1 teaspoon of table salt.
  • Because it has a coarser grain, less salt fits in the measuring spoon.

Sea Salt

Sea salt is produced from evaporated seawater and comes as fine grains or large crystals. Examples include:

  • Black Sea
  • Celtic
  • French – fleur de sel
  • Hawaiian sea salt

Sea salt can have trace amounts of minerals like iron, potassium, and zinc, which can produce different flavors in cooking but no additional health benefits with normal consumption. Some sea salts may also contain trace amounts of microplastics. However, research indicates these amounts are too low to warrant public health concerns. (Ali Karami et al., 2017)

Himalayan Pink Salt

Himalayan pink salt is mined in the red salt range in Pakistan, the second-largest salt mine in the world, and in the Andes mountains of Peru. Trace amounts of iron oxide make the salt pink. It is typically used at the end of cooking to add flavor and a crunch. Himalayan salt is popular for its health benefits and mineral properties. However, using Himalayan salt over other types has no known health advantages. Researchers concluded that the potential health benefits provided by the higher nutrient content would be counteracted by the large amount of sodium that would need to be consumed. (Flavia Fayet-Moore et al., 2020)

Substitutes

Salt substitutes contain some or all sodium and potassium, magnesium, or other minerals. Substitutes can be half sodium chloride and half potassium chloride. Monosodium glutamate/MSG can also be used as an alternative. A study found that substituting salt with MSG is safe and comparable to salt flavor. (Jeremia Halim et al., 2020) Individuals often use substitutes on a sodium-restricted diet but should check with their doctor before using these products, especially if they have kidney conditions.


Body In Balance – Chiropractic+Fitness+Nutrition


References

Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020). An Analysis of the Mineral Composition of Pink Salt Available in Australia. Foods (Basel, Switzerland), 9(10), 1490. doi.org/10.3390/foods9101490

Leung, A. M., Braverman, L. E., & Pearce, E. N. (2012). History of U.S. iodine fortification and supplementation. Nutrients, 4(11), 1740–1746. doi.org/10.3390/nu4111740

National Institutes of Health Office of Dietary Supplements. (2023). Iodine: Fact Sheet for Professionals. Retrieved from ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

U.S. National Library of Medicine. MedlinePlus. (2022). Sodium blood test. Retrieved from medlineplus.gov/lab-tests/sodium-blood-test/

U.S. Department of Agriculture. FoodData Central. (2020). Salt. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/1112305/nutrients

U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). 2020–2025 Dietary Guidelines for Americans. Retrieved from www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

American Heart Association. (2024). Sea Salt vs. Table Salt (Healthy Living, Issue. www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt

Karami, A., Golieskardi, A., Keong Choo, C., Larat, V., Galloway, T. S., & Salamatinia, B. (2017). The presence of microplastics in commercial salts from different countries. Scientific reports, 7, 46173. doi.org/10.1038/srep46173

Halim, J., Bouzari, A., Felder, D., & Guinard, J. X. (2020). The Salt Flip: Sensory mitigation of salt (and sodium) reduction with monosodium glutamate (MSG) in “Better-for-You” foods. Journal of food science, 85(9), 2902–2914. doi.org/10.1111/1750-3841.15354