Got Milk? No Thanks.

Posted on May 19, 2013 by Carole Bartolotto, MA, RD

by Carole Bartolotto, MA, RD

Many years ago I decided to try Chinese medicine. One of the first things my Oriental Medicine Doctor told me to do was stop consuming dairy, which he said was linked to a number of health conditions. Reluctantly, I complied. After about 2 days without it, I noticed something miraculous: I could actually breathe when I woke up in the morning for the first time in my life. And that was it. I cut out dairy for good and have never looked back.

Since I had such good results, I decided to took a closer look at the research related to the dairy. And occasionally, I would tell patients to try cutting it out to see what benefits they might receive. In particular, I told people with irritable bowel syndrome (IBS) and sinus problems. One patient I saw had IBS. He told me he was committed to cutting out dairy for one month. I never saw him again but I did run into his doctor who said, “I don’t know that you did, but my patient is cured!”

So, how could something we grew up thinking was “natures perfect food”, actually turn out to be not so perfect? As a dietitian, I have been inundated with information and propaganda about dairy for years. However, as I started to read more independent research, I quickly realized it caused problems for a lot of people and may not be necessary for anyone at all.

So what are the issues with dairy?

Lactose Intolerance: Some people do not have the enzyme to break down milk sugar; so they get gas, bloating, cramps, and diarrhea. Certain ethnic groups such as Asians, blacks, and Native Americans have high rates of lactose intolerance.
Sinus Problems: Dr. Weil says you can see a dramatic improvement in sinus problems in two months by cutting out dairy. My improvement was practically overnight.
Dairy is loaded with hormones. Even if you buy organic milk without recombinant bovine growth hormone (rBGH), it will still have high hormone levels. Why? Because dairy cows are almost always pregnant with lots of circulating hormones that pass to the milk. This is not good news considering that hormones have been linked with an increased risk of breast, prostate, and testicular cancer.
Ovarian Cancer: Some research has linked dairy with ovarian cancer. While more research is needed, some of the sugars found in milk may increase risk. One study found a higher risk in women who consumed the most lactose.
Prostate Cancer: Consuming too much calcium appears to increase the risk of prostate cancer. A Harvard study found that men were twice as likely to develop advanced prostate cancer if they drank two or more glasses of milk each day. Another study found that men who consumed 2,000 mg of calcium a day had double the risk compared to men consuming less than 500 mg per day. Until we know more, drinking a lot of milk or talking a lot of calcium is not a good idea for men.

Mark Bittman, a food writer for the New York Times, cut out dairy and his heartburn disappeared in just 24 hours. He wrote about his experience and received 1,300 responses from people reporting that eliminating dairy got rid of migraines, irritable bowel syndrome, colitis, eczema, heartburn, acne, hives, asthma, gall bladder issues, body aches, ear infections, colic, seasonal allergies, rhinitis, chronic sinus infections and canker sores.

So what does dairy have to offer?

Calcium? However, you can get the equivalent amount of bioavailable calcium found in one glass of milk from 1¾ cups of kale, 1½ cups of bok choy, 2½ cups of broccoli, 1 cup of turnip greens, or just over ½ cup of calcium set tofu. And there are a lot of alternative milks such as almond or soy that are fortified with calcium.
Protein? There are much healthier sources of protein such as beans, lentils, nuts, seeds, and veggies.
Vitamin D? Sit in the sun, eat some salmon, or take a vitamin D supplement instead.

The good news is that you can easily replace cow’s milk with almond, soy, rice, hemp or coconut milk instead. I love Trader Joe’s Vanilla Almond Milk. Cheese is a bit harder to replace in terms of taste, but there are options out there. I really like cashew cheese. I make by soaking cashews overnight and then blending them with a little water, salt and lemon juice. There are soy cheeses and cheeses make with tapioca starch, rice, and almonds as well. Nutritional yeast is a nice option to have in place of Parmesan cheese.

So, why not try cutting Dairy out for 30 days and see what happens? If you derive any benefit, please post a comment and let us all know what happened!

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References:

http://www.hsph.harvard.edu/nutritionsource/calcium-full-story/

Is the Academy of Nutrition and Dietetics Committed to Telling Americans the Truth About What They Are Eating?

Posted on April 17, 2013 by Carole Bartolotto, MA, RD

by Carole Bartolotto, MA, RD

A few days ago, an article appeared in the New York Times entitled, “Food Politics Creates Rift in Panel on Labeling,” by Stephanie Strom. It was about my dismissal from the Academy of Nutrition and Dietetics work group for not disclosing a business that I don’t even have.

The work group was tasked to review the evidence related to food technologies, including genetically modified foods. I was happy to be a part of the group because I have seen how industry uses these position papers to support their stance. Last fall in the state of California, we had a proposition on the ballot that would require the labeling of genetically engineered foods. The state voters’ guide incorrectly said that the Academy of Nutrition and Dietetics had concluded that “biotech foods are safe.” However, the Academy’s position was expired, so they actually had no position. The Academy issued a press release about this, but it was too late. The voter guide was already mailed to over 18 million registered voters. And Prop 37 lost. This is why I wanted to be on the group. I was hoping to prevent this from ever happening again.

Being on the work group was an interesting experience. Right off the bat, I had some major concerns, including the following:

Two members, Jennie Schmidt and Marianne Smith Edge, disclosed their ties to industry groups such as Monsanto.
The evidence review was not going to link to the position paper. And it would only include human studies, not animal. The problem with this is that there are not very many human studies to review.
The position paper was going to be written by Christine M. Bruhn, PhD, from UC Davis, a vocal supporter of genetically modified foods who is against labeling. UC Davis has strong ties to Monsanto.

I mentioned some of my concerns with the group and I also sent an email to an Academy employee involved with the project about the potential conflicts of interest. Because of my concerns, members of the group were asked to fill out the Academy’s disclosure statement again and disclose any money they might have received.

On March 22, 2013, I received a letter saying I was dismissed for not disclosing my consulting business, listed on my blog, healthyeatingrocks.com. I was shocked to say the least, especially since I do not have a business. At some point I would like to pursue one, but I am too busy with my full-time job and family obligations.

I sent the Academy 3 emails explaining that I do not have a business, that I did have questions, and would like to talk. Since the dismissal letter specifically stated, “Please contact us if you have any questions,” I was expecting a response back. I waited for over 3 weeks, but I heard nothing

And that is why I decided to talk to the New York Times.

Then the Academy posted a statement that was filled with inaccuracies.

I did not refuse to “disclose any and all conflicts of interest.” Why would I disclose something that does not exist? I did disclose however, that I received $135.00 from two sources that were relevant to the project, as they required.

The Academy also says that “She was simply asked, repeatedly, to disclose this information and she declined to do so.” However, it was my questioning of the group’s policy to include people on the committee with ties to industry that led to the Academy’s request for more information from the entire group, not only me. And I complied with their request.

It was clear their minds were made up. A nonexistent business, not disclosed, was a bigger concern than two people who are involved with industries that would directly benefit from an evidence review and position paper with a positive slant toward genetically modified foods.

All of this posturing takes away from the real issue: Is it appropriate to have people involved with the biotech industry, which could benefit from the outcome, sit on a biotech-related work group? I don’t think so. Additionally, I found it alarming that the Academy was intent on moving forward with a position paper, written by Christine M. Bruhn, PhD, to be published before the evidence review was complete. She wrote the Academy’s 2006 position paper, which said that GMOs “…enhance the quality, safety, nutritional value, and variety of food available for human consumption and increase the efficacy of food production, processing, food distribution, and environmental and waste management.” I am guessing her 2013 version will offer up more of the same.

Sadly, it is the American people who are the losers in this situation because they will probably not get clear, unbiased, and balanced information about what to eat from the organization that represents the largest group of nutrition-related health professionals in the country.

Considering that we have no long-term evidence showing that genetically modified foods are safe for humans, the most responsible position the Academy could take would be to say, “The long-term health effects of genetically modified foods are unknown. Until and unless we know more, at minimum, they should be labeled.”

Is the Academy of Nutrition and Dietetics committed to telling Americans the truth about what they are eating? I, for one, am not convinced. What do you think?

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Thanks to all the people who have supported me. Your kind works and notes of encouragement have meant so much to me. Someone even started a petition to get me reinstated to the work group!

Are Popchips a Healthy Choice?

Posted on April 5, 2013 by Carole Bartolotto, MA, RD

By Carole Bartolotto, MA, RD

Katy Perry likes them; so does Ashton Kutcher. They are described as “tinseltown’s favorite snack”. And their clever ad campaign is creative and fun, with tag lines such as:

“Love. Without the handles.”
“Less guilty. More pleasure.”
“Nothing fake about them.”
“Spare me the guilt chip.”

Finding snacks that taste good and are good for us is a worthy goal. But are Popchips really a healthy choice?

On the plus side, they do not contain GMOs (genetically modified organisms), unlike most snack chips. An employee assured me that the canola oil is GMO-free. They also do not have any artificial colors or flavors, which is a good thing. However, they are made of potato flakes, potato starch, oil, rice flour, and salt.

While these ingredients might not be “fake”, they are highly processed and this is a problem. Processed carbs quickly raise blood sugar. Our body then produces insulin to lower it, triggering feelings of hunger and potentially causing you to eat more.

Dr. Walter Willet from Harvard says that, “But in fact, these kinds of starches — white bread, white rice, potatoes — are starches that are very rapidly converted to glucose, really pure sugar, and almost instantly absorbed into the bloodstream. And these are the kinds of carbohydrates that we really should be minimizing in our diets.”

Additionally, potatoes cause our blood sugar to go up even more than other foods. Dr. Willet also says, “Actually, careful studies have shown, demonstrated, that you get a bigger rise in blood sugar after eating potatoes, a baked potato, say, than you do from eating pure table sugar.”

A recent Harvard study has found that French fries and potato chips cause more weight gain than other foods. Other forms of potatoes also increased weight, even more so than desserts and sweets! “Love, with out the handles”, is not sounding so plausible after all.

Since the potatoes in Popchips are highly processed, most of the vitamin C, B vitamins, potassium, and fiber are lost. And 3 ounces have 570 mg of sodium, (that’s more than 1/3 of the sodium some people should have for the whole day) and 360 calories. If you ate just 3 ounces of Popchips a day, and they were extra calories, you would potentially gain 36 pounds in a year! And it’s super easy to eat more than 3 ounces since most chip manufacturers make their snacks with just the right amount of salt and crunch so you have an intense desire to eat them.

“More pleasure?” Maybe. “Less guilt?” I don’t think so. If you are looking to find a healthy snack, chose real foods instead.

So what are your favorite healthy, whole food, snacks?

Mediterranean or Low-fat Vegan Diet: Which Is Better for Prevention of Heart Disease and Stroke?

Posted on March 12, 2013 by Carole Bartolotto, MA, RD

By Carole Bartolotto, MA, RD

Recently, a randomized control trial was published looking at the effects of the Mediterranean diet on the primary prevention of heart disease. In other words, does the Mediterranean diet prevent heart disease in people that never had it?

A total of 7,447 men and women were enrolled; none with heart disease, but all were at high risk for it. They were randomized into three groups.

A control group, which was advised to reduce dietary fat.
An experimental group, which was instructed on the Mediterranean diet with the addition of olive oil
Another experimental group, which was instructed on the Mediterranean diet with added nuts (walnuts or hazelnuts).

The investigators found that the Mediterranean diet lowered the risk of major cardiovascular events, in particular stroke. This trial adds even more evidence to the pile of research in support of the Mediterranean diet.

But…there has also been some criticism of this research, primarily from the low-fat vegan crowd. Dr. Ornish wrote an article on this research in the Huffington Post.

He says, and rightly so, that “The comparison (control) group did not follow a low-fat diet. As the authors wrote, “We acknowledge that, even though participants in the control group received advice to reduce fat intake, changes in total fat were small.” This is not surprising, since they gave the control group virtually no support at all in following this diet during the first half of the study.”

He also says that “The authors should have concluded that the Mediterranean diet reduced cardiovascular risk when compared to whatever diet they were eating before, not when compared to a low-fat diet, since patients in the control group (“low-fat diet”) were not consuming a low-fat diet.”

So who’s right?

The great news is that both diets are linked with lower rates of heart disease. That’s not surprising considering that both have some key components in common including lots of plant based foods such as fruits, vegetables, whole grains, beans, peas, lentils, not much or no red meat, and minimal processed foods.

Both diets impact traditional risk factors for heart disease such as high blood cholesterol or blood pressure. But even more compelling, both diets positively impact the novel risk factors highlighted in the graphic below such as inflammation, arrhythmic risk (irregular and deadly heart beats), endothelial dysfunction (unstable plaque), and thrombosis (clot formation).

There are a few differences between the diets. Mediterranean diet followers consume higher amounts of DHA and EPA, also known as omega-3 fats, which are linked with lower rates of heart disease. These fats decrease the risk of clots and stabilize the heart beat. But the low-fat vegan diet has been found to actually reverse heart disease. And people who consume this diet have less stiffness of the arteries, which is what causes high blood pressure as we get older. This is practically unheard of in folks consuming meat.

So we have reason to celebrate! We have two viable options for people to consume that will help lower the risk of heart disease. I am hoping you are doing what you can to eat more veggies and less meat.

Sodium: Is Your Food Full of It?

Posted on February 20, 2013 by Carole Bartolotto, MA, RD

By Carole Bartolotto, MA, RD

Consuming too much sodium is not good for the 68 million Americans with high blood pressure. But what a lot of people don’t realize is that a high sodium diet increases your risk of a heart attack or stroke even if you have normal blood pressure.

The Dietary Guidelines for Americans recommend 1,500 mg of sodium per day for African Americans; people over 50; and anyone with high blood pressure, diabetes, or chronic kidney disease. Everyone else can have 2,300 mg a day. However, most Americans consume between 3,500 to 5,000 mg per day, which is well above the recommended amount.

Eating mostly unprocessed foods including fruits, veggies, milk, bread, and chicken or other animal protein offers about 1,000 mg of sodium. If you add just a ½ teaspoon of salt, that adds another 1,000 mg. However, for most Americans, 80 percent of our sodium comes from processed, fast, and restaurant food. For example, one biscuit has about 600 mg, one ounce of American cheese has 270 mg, one tablespoon of soy sauce has 1,000 mg, and one hot dog about 510 mg.

If you eat out, the sodium amounts are even higher. Panda Express Two Entrée meal with Orange Chicken has a whopping 2,300 mg of sodium, In and Out Burgers Double Double has 1,440 mg, and even the seemingly healthy McDonalds Grilled Chicken Sandwich has 1,030.

So what can you do to eat less sodium? Here are a few tips.

Pay attention to what you are eating. Ask about the sodium amounts in fast and restaurant foods and check the Nutrition Facts on packages.
Eat out only 1 to 2 days per week.
Eat fewer canned, packaged, and processed foods.
Cut out the salt you add while cooking or at the table. Use herbs, spices, vinegar (I especially like balsamic), garlic, onions, wine, or spice mixes such as Mrs. Dash or Trader Joe’s 21 Seasoning Salute instead.
Most importantly, eat more fresh, healthy foods such as vegetables, fruits, whole grains, beans, and lentils.

The great news is that your taste buds will get used to a lower sodium amount in just 3 to 4 weeks. Even a small decrease the amount of sodium you consume will have a big effect on your risk of a heart attack or stroke.

Antibiotics, Fermented Foods, and Your Health

Posted on January 29, 2013 by Carole Bartolotto, MA, RD

By Carole Bartolotto, MA, RD

Antibiotics were a miraculous discovery, saving lives because of their ability to kill bacteria. Thanks to antibiotics, diseases such as tuberculosis, typhoid fever, diphtheria, and leprosy are treatable and not a problem for most people. However, there is a downside to antibiotics, and one that I experienced firsthand after taking them for 7 years at the advice of my physician. When you take antibiotics, they destroy both bad and good bacteria.

Collectively, the bacteria in our gut or gastrointestinal (GI) tract are called the microbiome or the microbiota. These good bacteria are necessary for our health. They help us fight infection by crowding out unhealthy bacteria. We also need bacteria to help us digest food. And they decrease our risk of allergies, asthma, and inflammatory bowel disease. Without these healthy bacteria, we would not survive.

By the age of 18, the average person has taken 10 to 20 courses of antibiotics. And with each course of antibiotics, we lose more of the good bugs.

Taking antibiotics only when really necessary is an important step in preserving the good bacteria in your microbiome. Adding back healthy bacteria is another important step you can take. The best and most reliable sources are fermented foods. This includes high-quality yogurt with live cultures, kefir, and fermented veggies. Since I can’t eat dairy, I have been eating fermented veggies and have to say that I love them!

When looking for fermented vegetables, make sure they contain live cultures. You will find them in the refrigerated section of the market. Below are a few I have found.

Bubbies sauerkraut is easier to find and it does have live cultures.

Gold Mine sauerkraut is available at some Whole Foods Markets and independent health food stores.

There are even salt free options!

I found the Pickled Planet brand at the Co-Op in Santa Monica. I tried their sauerkraut made with beets and caraway seeds and it was delicious. Check independent health food stores near you to see if they carry this or other brands.

I even found fermented pickles and salsa! And there is always kimchi, Korean-style fermented vegetables with a spicy kick. You can even make your own fermented veggies at home.

There are so many options to choose. All are a lot more interesting than a probiotic supplement. Do you have any favorite fermented veggies? I would love to know which brands you like or what you are willing to try.

Six Health Promoting Dietary Changes for the New Year

Posted on January 7, 2013 by Carole Bartolotto, MA, RD

by Carole Bartolotto, MA, RD

It’s a new year, and a great time to make some changes to your diet. Here are six dietary changes that are worth making.

Eat more non-starchy veggies. Every diet that has been researched and linked with health (including the Mediterranean, DASH, and low fat vegan) has an abundance of these vegetables. Not only are they super low in calories, but they also offer a plethora of vitamins, minerals, and phytochemicals. Good examples are leafy greens, tomatoes, carrots, broccoli, Brussels sprouts, cauliflower, peppers, mushrooms, radishes, summer squash, and sugar snap peas.
Plant a vegetable garden. Having your own garden can lower stress, improve your health, and offer organic vegetables at your fingers tips for a great price. Swiss chard is particularly easy to grow, even in a pot. Tomatoes are easy to grow as well. And you can’t beat the taste of a homegrown tomato!
Eat less sugar. We all know we should eat less sugar but how much should we have? The American Heart Association recommends no more than 6 teaspoons of added sugar or 24 grams for women and about 9 teaspoons or 36 grams for men.
Eat more meatless meals! Eating less meat is becoming more popular than ever. Even Bill Clinton went vegan. While avoiding meat entirely is not for everyone, eating more meatless meals is good for your health, your wallet, and the planet. A recent study in the Archives of Internal Medicine suggests a link between red meat, disease, and death. Each daily three-ounce portion was associated with a 12 percent increase risk of dying overall, a 16 percent increase risk of dying from a heart attack, and a 10 percent greater risk of dying from cancer. There was an even higher risk from eating processed meats, such as bacon and sausage. No matter how you slice it, eating less meat is good for you.
Add fermented vegetables to your diet. Did you know that with each course of antibiotics you take, loads of healthy bacteria are destroyed? Adding fermented veggies, such as unpasteurized sauerkraut, to your diet is one great way to add back healthy bacteria, improve your immune system, and help your digestion.
Drink less alcohol. The average American drinks almost 100 calories worth of alcohol each day. Over a year that is 10 pounds of weight most of us could do without. Not only does alcohol contain calories, but it also stimulates appetite and lowers inhibitions making it easier to overeat. That’s a lose/lose for most of us who would benefit from consuming fewer calories.

Now is a fantastic time to start some healthier habits. Please let me know what you are willing to change this year!

Healthy Eating Rocks!

For the Truth About What You're Eating

Got Milk? No Thanks.

Are Popchips a Healthy Choice?

Mediterranean or Low-fat Vegan Diet: Which Is Better for Prevention of Heart Disease and Stroke?

Sodium: Is Your Food Full of It?

Antibiotics, Fermented Foods, and Your Health

Six Health Promoting Dietary Changes for the New Year

Follow “Healthy Eating Rocks!”