HIGH FRUCTOSE CORN SYRUP

This is my take on high fructose corn syrup. There is a LOT of argument about it. Basically I look at it this way...HFCS itself, not the evil assigned to it, the easy production and use of HFCS is the true evil.
Many have seen the commercials saying that HFCS is not any worse than regular sugar. They say that it has the same calories as regular sugar. This is true. When looked at "on paper" sugar and high fructose corn syrup are very similar. Yet, there are some big differences that lead to the murky sugar world. So I begin a quest to explain what is really a bunch of conflicting information.

Sucrose vs. fructose
Surcrose is the form of sugar cane and beet sugar. Sucrose is a disaccharide meaning that it is a combination of a molecule of glucose and fructose. I will spare you the most interesting part (the chemistry) but they are connected by a weak bond that broken during digestion. We produce an enzyme called sucrase which breaks a sucrose molecule into a glucose molecule and a fructose molecule. It is here we find one of the first arguments against HFCS. Research has shown that the sucrase enzyme and the process of breaking down sucrose has a regulatory effect on the body's ability to control the absorption of sugar into the bloodstream. Without this regulation we are less able to control the absorption of sugar. It is important to remember that table sugar and HFCS have almost the same ratio of glucose to fructose. This an argument that producers of HFCS have used. Technically, they are nearly the same and once the body has broken down a sucrose molecule, the body behaves very similar to table sugar and HFCS. However, HFCS does not have that chemical bond between fructose and glucose, therefore the enzyme sucrase is not required to breakdown HFCS. It may be that because part of the body's natural regulation is skipped with HFCS we do not get the same feeling of "full" or "satisfaction" so we consume more while the liver is releasing more into the bloodstream. No research yet has been absolutely conclusive so this debate continues...

Fructose all by itself
Remember that HFCS is a mixture of about 55% fructose and 45% glucose so no one has conclusively been able to link research about fructose directly to HFCS. In order for fructose research to apply to HFCS and not table sugar it would have to be established that the body behaves differently to fructose produced by the breakdown of sucrose (table sugar) rather than a free molecule of fructose (HFCS). This has not happened yet. However, there are some studies about fructose that suggest fructose doesn't stimulate the pancreas to produce insulin. It also does not stimulate the body's fat cells to produce leptin. Both insulin and leptin are responsible for signaling the brain to reduce appetite and help control weight. On the other hand, research has also shown that fructose alone does not necessary stimulate the body to increase appetite either. Other research has also shown that higher consumption of fructose can lead to higher level of triglycerides/fat in the bloodstream.

Cheap and Easy Sugar
High fructose corn syrup became widely used in America in the early 1980's. This correlates with our rapid rise in obesity. Obviously HFCS cannot be blamed for all of America's obesity problems (ie food portions, soda consumption, higher fat intakes, etc) I think it is fair to say that the large use of HFCS has not helped! Due to the US government farm subsidies on corn and the US tariffs and restrictions on imported sugar, HFCS were cheaper and raw sugar more expensive. HFCS can also extend the shelf life of many products. Some believe that this cheap and easy access to sugar has encouraged manufactures to produce many more sugar products, increase portion sizes for less and add extra sugar to products to make them even more sweet. Now we find HFCS in yogurt, bread, sauces, cereal, crackers, soda, boxed meals, juices...basically everything. Another problem that is related to HFCS but not directly HFCS's fault is the fact that we have replaced our more nutrient rich products with high sugar products. The consumption of soda has jumped hundreds of percentage points while milk has only gone up a little. Fruit juice has replaced milk as a "healthy" alternative but even pure fruit juice is loaded with sugar. For me, avoiding HFCS also helps me avoid sugar in general because I make more items from scratch allowing me to control sugar.

Taste
This is just a personal side note but I like the taste of products with cane sugar better. Try a Mexican Coke or Dr. Pepper and you will taste the difference between soda made with sugar and soda made with HFCS. Blue Bell Ice Cream started adding HFCS to their ice cream. I noticed a difference in taste long before I knew they had started using HFCS.

Current Research
Feb 2009 - There has been some research showing products that contain HFCS have measurable mercury content. This is due to the process of making HFCS and not the HFCS themselves. Representatives for HFCS say these claims are baseless as the industry stopped using mercury laced production products years ago but researchers were able to find places still using the technology involving mercury. They concluded that there aren't many HFCS with mercury but still some left in productions.

Soy Lecithin

There have been many questions about soy lecithin recently. I myself have seen it listed in articles incorrectly as MSG or other additives. Lecithin itself is a term that is applied to fatty substances found in both animals and plants that contain phosphoric acid, choline, fatty acids, glycerol, glycolipids, triglycerides and phospholipids. Soy lecithin is lecithin derived from soy. It is usually extracted mechanically or chemically using hexane. Lecithin is used as an emulsifier in many of the foods we eat. The FDA currently lists soy lecithin as "generally considered safe." Since lecithin is a normal part of our cell membranes, the body can metabolise it completely making it "non-toxic" to humans. There are other food emulsifiers that must be removed or excreted by the kidneys, therefore soy lecithin is considered better than many other alternatives. As of 2009, there has not been tons of research but soy lecithin does contain choline and a few studies have suggested that soy lecithin might help lower cholesterol.

MONOSODIUM GLUTAMATE

Monosodium Glutamate or MSG is found in many of the foods we eat. Glutamate, an amino acid, is naturally found in foods and is needed by our bodies. Monosodium glutamate, as the name suggests, is the salt of glutamate. When it is added to food it provides a more enhanced flavor of glutamate. of It became more well known when the media published a lot of information about the large amounts of MSG found in Asian foods. MSG is generally consider "safe" but there is still some controversy surrounding its use. The body treats MSG the same as it does the naturally occurring glutamate. The FDA has continually labeled MSG as safe as hundreds of research studies have supported this conclusion but did acknowledge that some people suffer from short-term effects of MSG including:

• Headache, sometimes called MSG headache
• Flushing
• Sweating
• Sense of facial pressure or tightness
• Numbness, tingling or burning in or around the mouth
• Rapid, fluttering heartbeats (heart palpitations)
• Chest pain
• Shortness of breath
• Nausea
• Weakness
  

(symptom information obtained from MayoClinic.com)

The FDA and current research has not be able to find evidence linking MSG to any long-term conditions or diseases. However, if you have noticed some of these symptoms after eating you may want to limit MSG intake and see if the symptoms improve. It is important to remember that other additives also contain MSG so it can be found under other names like hydrolyzed vegetable proteins, autolyzed vegetable proteins, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, and protein isolate. To see a list of products that contain MSG click HERE.

List of Products that Do NOT contain MSG

This is a list of products that don't contain Monosodium Glutamate.  This list isn't complete but I have tried to focus on the main offenders like condiments/soups.  MSG is considered safe but the FDA has acknowledged some short term effects of MSG. Click HERE for more information about MSG and other names it is listed by on ingredient lists.

CONDIMENTS


BOUILLON
Better Than Bouillon - chicken/beef base  I am really excited because I found this at Costco (look in cooking section that isn't refrigerated)

List of Products that contain HIGH FRUCTOSE CORN SYRUP

This is a list of products that contain High Fructose Corn Syrup. High Fructose Corn Syrup is very prevalent in our food. Although not as evil as many would have a person believe there are some legitimate concerns. For more information of HFCS click HERE. I am continually updating it when I discover products with HFCS. I am not sure if this is the best way to organize the material but it is the best way I can think of. I am keeping a list because I often forget after reading a label if it has HFCS so I am continually trying to remember when preparing a grocery list if or compiling coupons if a product does contain HFCS. It is important to note that companies are continually changing product ingredients so I also have added the date that I last checked a certain product.

BREADS
Sara Lee Soft White Wheat (Aug 2009)

CEREAL
Kellogg's Frosted Mini-Wheats

CONDIMENTS
Heinz Tomato Ketchup (Aug 2009)
Heinz Worcestershire Sauce (Aug 2009)
Heinz Sweet Relish (May 2010)
Kraft Honey Hickory Smoke BBQ Sauce (Aug 2009)
Kraft Light Asian Toasted Sesame Salad Dressing (Aug 2009)
Kraft Light Miracle Whip (Aug 2009)
Vlasic Squeezable Homestyle Relish (Aug 2009)

List of Products containing TRANS FATTY ACIDS

This is a list of products that contain TRANS FATTY ACIDS. I am continually updating it when I discover products with trans fatty acids. I am not sure if this is the best way to organize the material but it is the best way I can think of. I am keeping a list because I often forget after reading a label if it has trans fat so I am continually trying to remember when preparing a grocery list if or compiling coupons if that certain product does contain trans fatty acids. It is important to note that companies are continually changing product ingredients so I also have added the date that I last checked a certain product. For my information on why we need to reduce our intake of trans fatty acids click HERE.


FROZEN ITEMS
Stouffer's Lean Cuisine Panini Chicken Club (Aug, 2009)
WW Smart Ones Santa Fe Style Beans and Rice (Aug 2009)

Trans Fatty Acids

Due to the way food labeling is regulated, a food product may contain TFA's even if the label reads "0 grams trans fat." In order to claim you have zero grams of trans fat you must have .5 grams or less of trans fat in your product. There are many products that are labeled with no trans fat that actually do contain small amounts of trans fatty acids. This is why a person needs to read the ingredients list if they completely want to avoid trans fatty acids. I have a list HERE of products that contain TFA's whether the label says it does or does not.

TRANS FATTY ACID OVERVIEW

Selenium

*This is a very general overview
Selenium is a trace element or nutrient that we need for overall good nutrition but it is only needed in tiny amounts. It is required in making selenoproteins which are antioxidant enzymes. Antioxidant enzymes are known to have properties that protect cells from free radicals.
Current research (2009) on selenium in not conclusive but it has suggested that a higher/normal level of selenium intake can help prevent some cancers. Selenium is also important in thyroid regulation and helping the immune system function. However in one study, elevated intakes of selenium was linking to a greater risk in developing type II diabetes.
It is important to note that selenium deficiencies in the USA are very rare. The normal US diet should provide enough selenium and supplements are not usually needed except in the rare cases of certain disease.

Tortilla Soup

TORTILLA SOUP
*adapted from Kraft Foods Recipe

Ingredients
4 Tbs. Italian Dressing
2 cloves garlic minced
2 cans (14 1/2 - 15 oz) of chicken broth
1 to 1 1/2 cups water
1 lb of skinless, boneless chicken breast (I always use less if you want)
1 can (15 oz) tomato sauce
Some fresh cilantro
Toppings - Tortilla chips, Shredded Cheddar & Monterey Jack or Mexican Shredded Cheese Mix, and sour cream

Cook chicken in large pan and then shred. In a large saucepan add the dressing and the garlic and cook for a 1-2 minutes on medium heat, stirring occasionally. Gradually add chicken broth and water while stirring. Add shredded chicken and bring mixture to a boil. Simmer for about 15-20 minutes. Stir in the tomato sauce. Drop in some cilantro (I usually use 2-3 sprigs) and cook on a medium heat while stirring till it begins to simmer again. Add in desired toppings in desired amount.

Mushrooms

Mushrooms are beautiful and have a wonderful history. It is believed that the word mushroom is derived from a French word mousseron which means moss, while the term toadstool comes from Dutch/German origin. The mushroom's perceived growth rate has led to terms like "mushrooming" or to "mushroom" meaning to appear or expand quickly. The word mushroom is used to describe many different types of fungi but I will focus on the edible ones. There are 25 cultivated varieties of mushroom. Shitake, portabello and white button are the most common. The white button's true name is Agaricus bisporus and is found in two other forms - crimini or brown mushrooms and the popular Portabell0. Mushrooms are usually 80-90 percent water and therefore very low in calories. On average, a serving of 5 medium sized mushrooms is around 20 calories, 3 carbs and almost no fat.
Mushrooms are a good source of the selenium, especially portabello and white button. A serving of portabello mushrooms can provide about 1/3 of the RDA for selenium. Selenium has be linked recently to reducing risk of certain cancers. Mushrooms also contain the B-vitamins riboflavin, niacin and pantothenic acid but are an especially good source of riboflavin. A portabella serving provides 1/3 of the RDA and a serving of white provides 1/4 the RDA of riboflavin. Mushrooms are also a good source of potassium. Around 3 oz of portabello mushrooms can provide more potassium than a banana or and orange. It is hard to believe but for most of history people thought mushrooms contained very little nutritional value.
Research has also shown that mushrooms (particularly button mushrooms) contain substances that inhibit the activity of aromatase and 5-alpha-reductase helping to reduce the risk of breast cancer and prostate cancer.
Shiitake mushrooms have been used for many centuries. The Chinese and Japanese used them to treat colds and the flu. The beta-glucan Lentinan found in shiitake mushrooms has been show to stimulate the immune system.
--Remember that there are many varieties of poisonous mushrooms. As a precaution you should never eat mushrooms you find in the wild or come from an unknown or untrustworthy source.
For more information on mushrooms visit the Mushroom Council Web Site http://www.mushroomcouncil.org/