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.
Does an individual’s ideal daily intake of vegetables depend on age, sex, and activity level?
Daily Serving of Vegetables
Vegetables are vital to a healthy diet. Every type offers various nutrients in a unique combination of vitamins, minerals, and phytochemicals. Plus, they are low in fat and calories and packed with fiber. The U.S. Department of Agriculture and other health organizations recommend eating a variety for optimal health. An age guide recommends the number of cups of vegetables that babies and older adults should consume daily. The U.S. Centers for Disease Control and Prevention reports that very few individuals meet the vegetable consumption guidelines, putting them at risk for chronic diseases like diabetes and heart disease. (U.S. Centers for Disease Control and Prevention, 2017)
What Is a Serving?
Current Dietary Guidelines recommend 2 1/2 cups of vegetables or nine servings daily. However, the amount varies by age. Serving sizes are also based on the type of vegetable. Overall, individuals are recommended to consume a variety each day. For most vegetables, a serving equals the amount that will fill one measuring cup. However, a serving of raw leafy greens like spinach and lettuce is two cups (U. S. Department of Agriculture, 2020), and eight ounces of vegetable juice also counts as one cup serving. For those who don’t have a measuring cup or kitchen scale, here are some one-cup equivalents for certain vegetables.
One large tomato
One medium potato
One large ear of corn
One large sweet pepper
One large sweet potato
Two medium carrots
Five or six broccoli florets
Another way is to use tablespoons—one cup contains around 16 tablespoons, which can be used when calculating servings for babies, toddlers, and young children.
Babies
Most babies are ready to eat solid foods between four and six months. There’s no ideal order, so starting with vegetables is fine. Starting babies with foods like peas, carrots, and squash could help encourage a preference for these foods that will carry on into adulthood, as babies tend to gravitate toward sweet flavors and may only want applesauce and pears, which could lead to not wanting to eat vegetables. It is recommended to start with a few teaspoons at a time. Eventually, they will eat about three or four tablespoons of baby food, like cereal or purees, a few times a day, which can fill about half a cup.
Toddlers 2-3
Toddlers age two to three should consume one cup of vegetables each day. If that sounds like a lot, remember that one cup can be spread throughout the day—it doesn’t have to be finished in a single meal. It also means one cup of various vegetables, not just one type. For example, some baby carrots during breakfast, steamed broccoli for lunch, and roasted sweet potatoes with dinner. Each serving can include four tablespoons that will become one serving. And if the only vegetable the toddler will eat is corn, that’s okay. There are also ways to disguise vegetables so they will eat them, like spinach or kale, which can disappear into a fruit smoothie. Children under five can choke on uncooked fruits and vegetables, so make sure whatever form is safe.
Young Children 4-8
Boys and girls in this age group should eat one and a half cups of vegetables daily. Regarding preparation, it’s fine to eat raw and cooked veggies. However, four-year-olds are still at risk of choking on raw vegetables. Cut carrots, bell peppers, and other vegetables into pieces no larger than a half-inch long so they won’t get stuck in their throat if inadvertently swallowed without chewing properly. And steamed, baked, and roasted vegetables are the healthiest.
Tweens 9-13
During the tween years, nutritional needs vary slightly based on sex. The recommended daily amount for girls is at least two cups. For boys, the recommendation is at least two and a half cups. Tweens of either gender who are especially active benefit from eating more than the suggested minimum. Research shows that boys eat fewer vegetables and fruits than girls. (Bere E. et al., 2008) Offer as much variety of vegetables and ways to prepare to find the ones they enjoy most.
Teens 14-18
Teenage girls should eat at least two and a half cups of vegetables daily, and boys eat at least three cups. Active teens who get 30 minutes of exercise daily may need more. However, it can be harder to monitor their vegetable intake as kids get older and spend more time eating away from home. In all family meals, try to include a variety of healthy prepared vegetables like:
Raw in salads
Steamed
Roasted
Baked as a side dish
Folded into omelets
Added to soups and stews
Layered on pizzas
Make it easy for teenagers to have vegetables between meals. Pre-cut carrots, celery, and bell peppers can be kept front and center in the fridge alongside hummus or guacamole for dipping.
Young Adults 19-30
The recommended daily amount of vegetables for individuals ages 19 to 30 is the same as for teens: at least three cups daily for men and at least two and a half cups for women. Those who exercise should include more. If a busy lifestyle makes getting all the vegetables needed difficult, take advantage of options like smoothies, including vegetables, pre-tossed salads, and prepped-for-cooking vegetables at the store. They may be more expensive, but if the time saved makes it easier to eat vegetables, it may be worth it, and eventually, individuals will learn how to prepare their own. Kitchen gadgets, like a smoothie blender, can help with faster preparations.
Adults 31-50
As with young adults, the amount of vegetables should be at least two and a half cups daily for women, three cups for men, and more for those who work out or are physically active.
Older Adults 51-Up
Because the body’s metabolism slows down, individuals 51 and older are advised to cut calories to prevent weight gain. This also applies to calories from vegetables. Women 51 and older should consume around two cups of vegetables daily, and men should consume around two and a half cups. Active older adults should continue to factor in the amount of physical activity with vegetable intake. Individuals should talk to their doctor or see a nutritionist if they want more specific guidance on what to include in their diet.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Bere, E., Brug, J., & Klepp, K. I. (2008). Why do boys eat less fruit and vegetables than girls?. Public health nutrition, 11(3), 321–325. doi.org/10.1017/S1368980007000729
Can individuals dealing with pain and inflammation in their bodies can incorporate a ketogenic diet and have beneficial results?
Introduction
When it comes to a person’s health and wellness journey, many people often wonder where to start making changes in their bodies. Many people begin exercising not only to reduce stress levels in the musculoskeletal system but also to help clear their minds. This is a great cause, as any form of physical activity can help reduce muscle fatigue and weakness and strengthen the extremities and quadrants in the musculoskeletal system. However, even though exercising is part of the health and wellness journey, another component plays a crucial part in the health and wellness journey: eating nutritional foods and dieting. Now, dieting can be scary for some newcomers who are just entering their health and wellness journey, but when people start making small changes to their eating habits, like incorporating more vegetables and fruits in their meals, making more meals at home, and doing portion control to eat enough till they are full can provide beneficial results. These small changes can empower individuals to take control of their health and wellness journey. Dieting and changing eating habits can give useful results for people dealing with chronic issues correlated with environmental factors. In today’s article, we will look at a particular diet known as the ketogenic diet, its beneficial properties, and how to incorporate it to reduce chronic conditions affecting the body. We talk with certified associated medical providers who provide our patients’ information to assess how incorporating the ketogenic diet can help reduce chronic conditions. We also inform patients while asking their associated medical provider intricate questions to formulate customized treatment plans to help with chronic conditions by incorporating the ketogenic diet along with physical activities. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
What Is the Ketogenic Diet?
Do you often feel extremely thirsty throughout the day, and do you chug at least a couple of gallons of water daily? Do you feel heat or see redness in various locations around your body that seem tender when touched? Or do your joints become stiff in the mornings when you wake up and feel better throughout the entire day? Often, people have a love-hate relationship with food. However, it all depends on what the person is eating and what environmental factors correlate with their food. So, when a person has chronic conditions that cause pain and inflammation in their joints, muscles, and organs, the negative side effects are that the food they consume can induce the inflammatory effects. In contrast, the positive impact of food can help individuals dampen the pain and inflammation in the body. (Fifi & Holton, 2020) Many individuals dealing with inflammation and pain in their bodies can incorporate a ketogenic diet to reduce the inflammatory effects.
Now, what is the ketogenic diet? The ketogenic diet is where carbohydrates are low, and various levels of lean proteins and healthy fats induce ketosis. (McGaugh & Barthel, 2022) This, in turn, helps with alternating the metabolic pathways to induce weight loss, improve health conditions like lipid profile improvements, and reduce hyperglycemia. When environmental factors like obesity, sedentary lifestyles, or physical inactivity can cause chronic issues like lipedema, the body will cause overlapping risk profiles to induce inflammation. When the body is dealing with lipedema, it can cause the body to be in a constant inflammatory state that induces cell damage and cell death through apoptosis. Hence, when a person is going to do a ketogenic diet, it can help reduce the inflammatory effects while alleviating pain symptoms. (Verde et al., 2023)
Eating Right To Feel Better-Video
The Beneficial Properties Of A Ketogenic Diet
One of the beneficial properties that a person can take with a ketogenic diet is that it can help reduce cardiovascular diseases with its anti-inflammatory properties. Since a ketogenic diet helps place the body in a state of nutritional ketosis, incorporating omega-3 fatty acids can help the body exert systemic anti-inflammatory effects and begin healing. (Dynka et al., 2023) At the same time, the ketogenic diet can help individuals who are suffering from chronic conditions like epilepsy, diabetes, or obesity to not only induce weight loss but also help improve body composition. (Sjodin et al., 2020) This is because when individuals get a customized treatment plan incorporating the ketogenic diet, it must include physical activities that help strengthen muscles in the body’s quadrants. In contrast, the ketogenic diet helps slow down muscle glycogen depletion. Additionally, the ketogenic diet is beneficial by:
Reducing glucose levels so individuals with diabetes don’t need insulin.
When it comes to the ketogenic diet, many individuals have dealt with chronic conditions like epilepsy, diabetes, or cardiovascular conditions. Understand that incorporating a healthy diet filled with healthy fats, lean protein, plenty of fruits and vegetables, and physical activity can benefit many individuals in the long run. The ketogenic diet can help the liver by producing more ketone bodies to help with the production of ATPs and reduce ROS (reactive oxygen species); this, in turn, helps improve a person’s quality of life. (Abboud et al., 2021) Informing individuals who are dealing with chronic conditions that they must make small changes to their routines. This can be incorporated into their customized treatment plan and help reduce the pain-like effects from the person’s chronic conditions correlating to the inflammatory effects. The ketogenic diet can be a stepping stone to a person’s health and wellness and help them be motivated to see positive results.
References
Abboud, M., AlAnouti, F., Georgaki, E., & Papandreou, D. (2021). Effect of Ketogenic Diet on Quality of Life in Adults with Chronic Disease: A Systematic Review of Randomized Controlled Trials. Nutrients, 13(12). doi.org/10.3390/nu13124463
Dowis, K., & Banga, S. (2021). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients, 13(5), 1654. doi.org/10.3390/nu13051654
Dynka, D., Kowalcze, K., Charuta, A., & Paziewska, A. (2023). The Ketogenic Diet and Cardiovascular Diseases. Nutrients, 15(15). doi.org/10.3390/nu15153368
Fifi, A. C., & Holton, K. F. (2020). Food in Chronic Pain: Friend or Foe? Nutrients, 12(8). doi.org/10.3390/nu12082473
Sjodin, A., Hellstrom, F., Sehlstedt, E., Svensson, M., & Buren, J. (2020). Effects of a Ketogenic Diet on Muscle Fatigue in Healthy, Young, Normal-Weight Women: A Randomized Controlled Feeding Trial. Nutrients, 12(4). doi.org/10.3390/nu12040955
Verde, L., Camajani, E., Annunziata, G., Sojat, A., Marina, L. V., Colao, A., Caprio, M., Muscogiuri, G., & Barrea, L. (2023). Ketogenic Diet: A Nutritional Therapeutic Tool for Lipedema? Curr Obes Rep, 12(4), 529-543. doi.org/10.1007/s13679-023-00536-x
Can incorporating selenium-rich foods into one’s diet improve overall health?
Selenium
Selenium is a chemical element and a micronutrient with antioxidant properties that protect cells from damage and increase immune function (University of Florida Health, 2023). It has also been linked to heart health and longevity. Most individuals in the U.S. can acquire a healthy amount of selenium through a balanced diet. Research has shown that selenium supports healthy aging and reduces the risk of heart disease. (Alehagen U. et al., 2021) (Zhang Y. et al., 2024) A recent study found a region in China where residents have sustained longevity with soil that is rich with selenium. (Li B. et al., 2024) The body does not produce the chemical, so it must be obtained through food or supplements. (National Institutes of Health Office of Dietary Supplements, 2024) However, excessive amounts can build up in the body and be toxic, causing gastrointestinal problems, hair loss, kidney failure, neurological issues, and death. (National Institutes of Health Office of Dietary Supplements, 2024)
Only A Small Amount Is Needed
The body only needs small amounts of selenium to support bodily functions, including thyroid hormone metabolism and antioxidant defense. Most adults need 55 micrograms daily, and pregnant and lactating adults require an additional 5–15 micrograms daily (National Institutes of Health Office of Dietary Supplements, 2024). Individuals can get selenium from many food sources, including Brazilian nuts, meat, seafood, vegetables, and grains. A large hard-boiled egg comprises 15 micrograms, a cup of cooked spaghetti provides 33 micrograms, and 3 ounces of cooked shrimp offer 42 micrograms of selenium. (National Institutes of Health Office of Dietary Supplements, 2024)
Individuals who eat healthy and eat various foods will meet their selenium needs. However, in some parts of the world, poor selenium soil may not provide enough of this mineral for individuals through their diet. (National Institutes of Health Office of Dietary Supplements, 2024) Low selenium intake is linked to a heart condition called Keshan disease, which may weaken the heart’s ability to pump blood. (National Library of Medicine, 2023) However, individuals are recommended not to take more than 400 micrograms daily.
Longevity
Various researchers are trying to understand the link between selenium and aging. A study associated dietary intake with increased telomere length (protein structures at the ends of chromosomes that protect DNA and help control cell division), a biological marker that may indicate aging and other health conditions. (Liang C. et al., 2024) Shorter telomeres generally indicate aging and disease progression. Another study suggests moderate amounts of dietary selenium may protect against cardiovascular disease and death. However, the observational study included data from over 25,000 adults but did not prove a cause-and-effect relationship between selenium and improved longevity. (Zhang Y. et al., 2024) Further research is needed before experts recommend selenium as an anti-aging dietary component.
Injury Medical Chiropractic and Functional Medicine Clinic
Selenium helps with cell growth and thyroid function and is known to increase immune system function. However, avoiding excessive intake is important, as high levels can be harmful. Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and various medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician, as Dr. Jimenez has teamed with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Alehagen, U., Opstad, T. B., Alexander, J., Larsson, A., & Aaseth, J. (2021). Impact of Selenium on Biomarkers and Clinical Aspects Related to Ageing. A Review. Biomolecules, 11(10), 1478. doi.org/10.3390/biom11101478
Zhang, Y., Meng, S., Yu, Y., Bi, L., Tian, J., & Zhang, L. (2024). Associations of dietary selenium intake with the risk of chronic diseases and mortality in US adults. Frontiers in nutrition, 11, 1363299. doi.org/10.3389/fnut.2024.1363299
Li, B., Liu, X., Yu, T., Lin, K., Ma, X., Li, C., Yang, Z., Tang, Q., Zheng, G., Qin, J., & Wang, Y. (2024). Environmental selenium and human longevity: An ecogeochemical perspective. Chemosphere, 347, 140691. doi.org/10.1016/j.chemosphere.2023.140691
Liang, C., Zhao, R., Du, J., Zhao, G., & Zhang, Y. (2024). The association between dietary selenium intake and telomere length in hypertension. Journal of clinical hypertension (Greenwich, Conn.), 26(8), 990–996. doi.org/10.1111/jch.14861
Can using ghee improve diet and overall health for individuals looking to cook healthier?
Ghee
Ghee is a type of clarified butter that is commonly used in Indian and Middle Eastern cooking. It’s made by heating butter to remove water and milk solids, a clarification process that results in a golden, pure fat with a high smoke point. The butter is cooked longer than in clarified butter, allowing milk solids to brown before being strained, giving ghee a richer, nuttier flavor than traditional clarified butter. The clarification process is believed to remove impurities, creating a healthier product. The clarification removes milk solids, decreasing ghee’s lactose and casein content. This could benefit people with a milk allergy or sensitivity.
Ghee is almost completely pure fat, so it contains no carbohydrates.
Fats
Ghee is nearly 100% fat; one tablespoon has 15 grams, 9 of which are saturated fat. The remaining fat content is divided between 5 grams of healthier monounsaturated fat and less than one gram of polyunsaturated fat. Ghee is more concentrated than butter, containing more calories and fat.
Protein
Ghee may contain trace amounts of leftover protein if the milk solids or whey have not been completely removed in the clarification process.
Vitamins and Minerals
The micronutrient content can vary by brand and the supplied milk. A one-tablespoon serving contains about 8% of the recommended daily intake of vitamin A, 2% of vitamin E, and 1% of vitamin K. It’s recommended to use a small amount when cooking vegetables and other foods with fat-soluble nutrients so the body can better absorb them.
Benefits
Ghee has been used to improve memory, increase flexibility, and promote healthy digestion. However, further research is needed and ongoing to obtain scientific evidence to support health claims. For example, one animal study found no difference in memory or cognition from a diet that included ghee instead of regular butter, and there is no research on how ghee can help with memory. (Karandikar Y. S. et al., 2016)
Skin Health
Some individuals apply ghee topically as a salve for wounds, burns, or rashes. Research has confirmed that ghee has healing properties for the skin due to its antimicrobial and antioxidant activity, more than likely because of its vitamin A and E content. However, some studies examined ghee combined with honey, which provides other benefits. (Udwadia T. E. 2011) (Kotian S. et al., 2018)
Produces Less Acrylamide
Acrylamide is a potentially toxic and carcinogenic compound. It is produced when cooking fats are exposed to high heat. (American Cancer Society, 2019) A study found that ghee produces much less acrylamide when heated than vegetable oils and other saturated fats. (Daniali G. et al., 2016)
Allergies
Ghee is a dairy-based product. Individuals with a milk protein allergy could provoke an immune response, such as a rash, hives, vomiting, or diarrhea. Likewise, for individuals with lactose intolerance, consuming ghee could lead to symptoms of bloating, gas, or upset stomach. However, it may be less likely to cause allergic symptoms than butter since the clarification removes most lactose and casein components that typically cause adverse reactions. Talk to a doctor, dietitian, or allergist about whether ghee could be beneficial.
Adverse Effects
Since saturated fat is associated with the development of heart disease, the American Heart Association recommends reducing saturated fat to 5% to 6% of total daily calories for individuals who need to lower their cholesterol. A tablespoon of ghee contains about 40 milligrams of cholesterol, or 13% of the recommended daily intake, slightly higher than butter, 30 milligrams, or 10% RDI of the recommended daily intake. Recommendations are to use small quantities to enhance other foods, such as butter or oils.
Storage and Safety
Ghee usually comes in a glass jar. Depending on how quickly it will be used, it can be kept in a cool, dark place at room temperature, where it will be good for about three months. To extend its shelf life, it can be stored in the refrigerator for up to one year. While it will solidify when cooled, it will return to a liquid state once removed from the fridge. Ghee is available year-round at Indian and mainstream stores and sold online. However, it will probably be more expensive than regular butter because it takes more time and requires 16 ounces of butter to create 12oz. of ghee.
Preparation
Ghee has a nuttier flavor, higher density, and oilier texture, so individuals may not want to use it in the same ways that regular butter is, like spreading it on toast or baking it into pastries. For example, substituting ghee for shortening for pie dough may result in a richer flavor but a greasier texture. However, using ghee in baked goods can yield a crispier crust in certain recipes. A small serving can be used to enhance vegetable dishes. Its high smoke point makes it ideal for sautéing and stir-frying.
Smoke Point
The smoke point is the temperature at which fat starts to burn and smoke.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician, as Dr. Jimenez has teamed with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Karandikar, Y. S., Bansude, A. S., & Angadi, E. A. (2016). Comparison between the Effect of Cow Ghee and Butter on Memory and Lipid Profile of Wistar Rats. Journal of clinical and diagnostic research: JCDR, 10(9), FF11–FF15. doi.org/10.7860/JCDR/2016/19457.8512
Udwadia T. E. (2011). Ghee and honey dressing for infected wounds. The Indian journal of surgery, 73(4), 278–283. doi.org/10.1007/s12262-011-0240-7
Kotian, S., Bhat, K., Pai, S., Nayak, J., Souza, A., Gourisheti, K., & Padma, D. (2018). The Role of Natural Medicines on Wound Healing: A Biomechanical, Histological, Biochemical and Molecular Study. Ethiopian journal of health sciences, 28(6), 759–770. doi.org/10.4314/ejhs.v28i6.11
Daniali, G., Jinap, S., Hajeb, P., Sanny, M., & Tan, C. P. (2016). Acrylamide formation in vegetable oils and animal fats during heat treatment. Food Chemistry, 212, 244–249. doi.org/10.1016/j.foodchem.2016.05.174
Fans of almonds may have noticed that they can go stale and taste awful. Can knowing how to store almonds help extend their shelf life?
Almonds
Almonds are a healthy, satisfying snack rich in nutrients, including fiber and protein. However, they can go stale and should not be eaten. Whole almonds stay fresh the longest because chopped, roasted, or ground almonds release their oils, which are exposed to more oxygen and go rancid more quickly.
Storage
They should be stored in an airtight container in the refrigerator or freezer for extended life. They are not recommended to be stored at room temperature for long periods, so storing them in the pantry is not recommended. However, enough for a snack can be taken from storage for a day or two while keeping the rest safe and fresh.
Natural almonds can be stored in the refrigerator or freezer for two years or more.
Roasted almonds can stay fresh for up to a year in an airtight container in the refrigerator or freezer.
Almond paste is recommended to be refrigerated and can stay fresh for 2 to 2 1/2 years.
Rancidity
Almonds are rich in omega-3 and monounsaturated fats, so they are recommended for heart health. (Cleveland Clinic, 2023) However, the fats become rancid if the almonds are exposed to oxygen, especially at room temperature. Rancid oil gives the stale almonds a bad taste. Spoiled almonds are not poisonous, but the fats no longer benefit health. It is possible that rancid fat could contribute to chronic health problems if consumed regularly. (Estévez M. et al., 2017) Almonds last longer than other nuts because they contain some phytochemical antioxidants that protect the nuts. So, if they taste bad, it’s time to throw them out. (University of California Agriculture and Natural Resources, 2010)
Salmonella
Salmonella is a bacteria that causes symptoms of food-borne illness, including upset stomach, vomiting, diarrhea, and fever. Almonds are generally safe from salmonella. However, raw almonds were responsible for two salmonella outbreaks in the United States and Canada. Salmonella outbreaks have also been reported in Australia. In response to those cases, the nuts now must be roasted, blanched, processed, steamed, or treated with a gas called propylene oxide. And none of these treatments remove the nutritional benefits.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Estévez, M., Li, Z., Soladoye, O. P., & Van-Hecke, T. (2017). Health Risks of Food Oxidation. Advances in food and nutrition research, 82, 45–81. doi.org/10.1016/bs.afnr.2016.12.005
Marshmallows and calories can add up when eating more than a single serving. Can marshmallows be consumed in moderation and still be healthy?
Marshmallows
Many enjoy marshmallows with hot chocolate, sweet potatoes, and s’mores. However, their nutritional value is not the healthiest, as the ingredients typically include water, sugar, corn syrup, gelatin, and sometimes other ingredients for flavor and color. The key ingredient is whipped air, giving marshmallows their signature texture.
Nutrition
A serving weighs about 28 grams, around four large marshmallows or a half-cup of mini marshmallows. If consumed in their original form, they contain about 80 calories. (United States Department of Agriculture, 2018)
Carbohydrates
Marshmallows are made of different types of sugar (sucrose and corn syrup), and most of their calories come from carbohydrates. One marshmallow contains a little under 6 grams of carbohydrates, and a single serving provides about 23 grams of carbohydrates, primarily sugar. The glycemic index is estimated to be 62, making it a high-glycemic food. The estimated glycemic load of one marshmallow is 15, which is low. However, the glycemic load takes serving size into account. Because the serving size is small, the glycemic load is lower than expected.
Fats
Very little fat, less than 1 gram, is in a single serving.
Protein
Marshmallows are not a recommended source of protein.
There is less than 1 gram of protein in a single serving.
Micronutrients
There is no significant vitamin or mineral intake by consuming marshmallows.
A single serving does contain a small amount of phosphorus, around 2.2 milligrams, and potassium, around 1.4 milligrams.
It also increases sodium intake by 22.4 mg, providing little selenium 0.5 micrograms.
Health Benefits
Marshmallows are processed and provide little to no health benefits, but there are ways to include them in a balanced, healthy diet. They are a low-calorie, nearly fat-free food, so for those watching their weight, eating a marshmallow is a quick and easy way to satisfy a sweet tooth. Also, adding marshmallows to certain foods might help increase the intake of healthy vegetables, such as adding marshmallows to sweet potatoes, which are almost always gluten-free. For gluten-intolerant individuals, marshmallows are probably safe to consume. Some brands have also developed vegan marshmallows that use tapioca starch or agar instead of gelatin.
Storage
Marshmallows have a long shelf life. A bag can last up to six or eight months if not opened. They can last four months or less if the bag is open. Some can be purchased in an airtight tin and stored that way. However, they are most often in a plastic bag. Therefore, they should be placed in an airtight plastic container or sealed tightly after opening. Marshmallows do not need refrigeration, but many cooks freeze them to make them last longer. An unopened bag can be frozen, forming cubes that may stick together. To prevent sticking, dust with powdered sugar and place in an airtight container. When they are thawed, they regain their fluffy texture.
Allergies
Allergies are rare. However, those allergic to gelatin may want to avoid marshmallows since gelatin is a primary ingredient in almost all prepared and homemade versions.(Caglayan-Sozmen S. et al., 2019)
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If other treatment is needed, patients will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Caglayan-Sozmen, S., Santoro, A., Cipriani, F., Mastrorilli, C., Ricci, G., & Caffarelli, C. (2019). Hazardous Medications in Children with Egg, Red Meat, Gelatin, Fish, and Cow’s Milk Allergy. Medicina (Kaunas, Lithuania), 55(8), 501. doi.org/10.3390/medicina55080501
For individuals who like sweet foods but want to maintain health, how do honey and maple syrup compare nutritionally?
Honey and Maple Syrup
Cutting back on sugar intake is recommended for overall health, but that does not mean eliminating sweeteners completely for most. Honey and maple syrup can flavor various dishes, baked goods, beverages, and more. Because of their natural origins, honey and maple syrup can seem interchangeable as they are brown, thick, and sweet. Maple syrup and honey can be part of a healthy diet in moderation, sweetening everything from breakfast to dinnertime dishes. Depending on individual dietary goals or taste preferences, individuals may have a personal favorite, but neither is better than the other. The nutritional makeup of these two sweeteners is distinct, and there are recommended practices for when to include each in cooking and baking.
Nutrition
Honey is slightly higher in calories, carbohydrates, and sugar than maple syrup and somewhat lower in fat. Maple syrup comprises more micronutrients, such as calcium and manganese, but it also has more sodium than honey. Nutrition information for
For food-labeling purposes, honey and maple syrup have different serving sizes:
One tablespoon of honey
1/4 cup of maple syrup
Nutritional Comparison
Honey 1 tbsp. Maple syrup 1 tbsp.
Calories: 64 – 52
Fat: 0g – >1g
Sodium: >1mg – 2.4mg
Carbohydrates: 17.3g – 13.4g
Fiber: >1g – 0g
Sugars: 17.2g – 12.1g
Protein: >1g – >1g
Calcium: 1.26mg – 20.4mg
Manganese: 0.17mg – 0.582mg
Zinc: 0.046mg – 0.294mg
Riboflavin: 0.008mg – 0.254mg
Similarities
Honey and maple syrup are similar liquid sweeteners nutritionally. Both contain no substantial amount of fat or protein, with carbohydrates from sugar supplying all their calories. Both also contain some micronutrients and antioxidants. Research has revealed promising levels of antioxidants in honey (Schramm, D. D. et al., 2003) and maple syrup (Li, L., and Seeram, N. P. 2011) that could contribute to reducing oxidative stress, a key component in preventing some chronic diseases.
Differences
The nutrition differences between maple syrup and honey are more significant. Although a tablespoon of honey has only eight more calories than maple syrup, this can add up depending on the amount used. In a quarter cup, honey contains 32 more calories than maple syrup or 128 more calories in 1 cup. The carbohydrate count of maple syrup and honey is similar, but there is a difference of one teaspoon of added sugar. Honey and maple syrup are not identical in micronutrient levels. Honey contains small amounts of vitamins C and B, but individuals would have to consume a lot of honey to receive the benefits. In 100 grams, around five tablespoons of honey, individuals receive about 1% of the RDA for vitamin C. Maple syrup is a healthy source of manganese, riboflavin, and zinc.
Health Benefits
Honey Health Benefits
Honey’s antioxidants help clean cells of damaging free radicals. It can also be used as food and medicine during cold and flu season. Research has shown that a spoonful could be a more effective treatment for a cough than over-the-counter medications. (Oduwole, O. et al., 2018) Those with allergies may want to consider visiting a local beekeeper. While inconclusive, some studies (Asha’ari, Z. A. et al., 2013) have found that eating local raw honey can help improve seasonal allergy symptoms.
Maple Syrup Health Benefits
Maple syrup offers health benefits, particularly because it contains high amounts of manganese and riboflavin. Manganese is a trace mineral the body does not need very much of but does need to operate efficiently. It is essential to bone and tissue formation, blood clotting, proper immune response, and sexual function. Riboflavin helps create usable energy from food and could help prevent cancer and migraines. (National Institutes of Health Office of Dietary Supplements, 2022) Maple syrup also offers benefits for individuals with certain chronic health conditions. Its lower glycemic index makes it recommended for those with diabetes or other blood sugar conditions. Because of the type of sugar it contains, those with irritable bowel syndrome/IBS may be able to digest maple syrup better than honey. Maple syrup and honey both contain simple sugars; however, fructose in honey may not be digested as well in individuals with IBS who need a low FODMAP diet.
Preparation and Cooking
Honey and maple syrup have distinctive flavors, so the individual can choose where and when to use each. Maple syrup has a more earthy, woodsy taste, while honey has floral hints and a thicker texture. Honey does well in salad dressings and marinades, where it can cling to other foods, whereas maple syrup blends easily in baked goods. Both work well in various food preparations. Rules of thumb for using honey and maple syrup include:
Both can be used in place of sugar as long as the liquid in the recipe is adjusted.
For every cup of sugar replaced by honey or maple syrup, decrease other liquid ingredients by three to four tablespoons.
Scaling back a little is recommended if using either as a substitute for table sugar.
Both maple syrup and honey are sweeter than sugar; replacing sugar requires only three-fourths of either.
Lifestyle and Safety
Sometimes, when to use honey and maple syrup has nothing to do with nutrition or taste. Vegans, for example, often choose not to consume honey because it’s an insect by-product. A vegan lifestyle may prefer maple syrup, which is 100% plant-based. Parents of infants under one should keep honey off the menu. Honey can contain small amounts of the bacteria Clostridium botulinum, which can cause botulism poisoning in babies; for babies under 12 months old, maple syrup or other sweeteners are recommended in baked goods or cooked meals. However, while honey can be harvested almost anywhere honeybees live, maple syrup is native only to a small region of eastern North America, and obtaining the syrup may not be possible.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Schramm, D. D., Karim, M., Schrader, H. R., Holt, R. R., Cardetti, M., & Keen, C. L. (2003). Honey with high levels of antioxidants can provide protection to healthy human subjects. Journal of agricultural and food chemistry, 51(6), 1732–1735. doi.org/10.1021/jf025928k
Li, L., & Seeram, N. P. (2011). Further investigation into maple syrup yields 3 new lignans, a new phenylpropanoid, and 26 other phytochemicals. Journal of agricultural and food chemistry, 59(14), 7708–7716. doi.org/10.1021/jf2011613
Oduwole, O., Udoh, E. E., Oyo-Ita, A., & Meremikwu, M. M. (2018). Honey for acute cough in children. The Cochrane database of systematic reviews, 4(4), CD007094. doi.org/10.1002/14651858.CD007094.pub5
Asha’ari, Z. A., Ahmad, M. Z., Jihan, W. S., Che, C. M., & Leman, I. (2013). Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial in the East coast of Peninsular Malaysia. Annals of Saudi medicine, 33(5), 469–475. doi.org/10.5144/0256-4947.2013.469
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