Search

The science of the ideal salad dressing

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Summer means salads. And salads are even more delicious with a good dressing. Most salad dressings are temporarily stable mixtures of oil and water known as emulsions. But how do salad dressing emulsions form? And how can we enhance our emulsions for better salads and more? <h2>Oil and water don’t mix</h2> It’s accepted wisdom that oil and water don’t mix. The water and oil molecules have distinct chemical properties that don’t interact well together. You may have seen this if you’ve attempted to make a salad dressing by shaking together oil and vinegar (which is mostly water), which gives a temporary suspension that quickly separates. There is a large energy cost to breaking apart and mixing the water and oil layers. The secret to blending them together is to add an extra ingredient known as a “surfactant” or emulsifier. The name surfactant is derived from “surface active”. It highlights that these molecules work at the surface or interface to bridge the interactions between the oil and water. This is similar to how <a href="https://theconversation.com/what-is-sodium-lauryl-sulfate-and-is-it-safe-to-use-125129">detergents</a> are able to remove grease from your dishes. Many vinaigrette recipes call for emulsifiers without specifically mentioning their crucial emulsifying role. Key examples are mustard and garlic, which contain “mucilage” – a mix of carbohydrates – that can act as emulsifiers. So if your vinegar/oil salad dressings are separating, make sure you’re adding enough of these ingredients (which also contain <a href="https://theconversation.com/hate-vegetables-you-might-have-super-taster-genes-74428">wonderful flavour chemicals</a>). Commercial salad dressings also contain naturally sourced emulsifying carbohydrates. These will often be listed on the ingredients as generic “vegetable gum” or similar, and you may need to <a href="https://theconversation.com/busting-the-myth-that-all-food-additives-are-bad-a-quick-guide-for-label-readers-82883">read the label</a> and delve a little deeper into the <a href="https://www.foodstandards.gov.au/consumer/additives/additiveoverview/Documents/Food%20Additive%20Code%20Numbers%20%28July%202014%29.pdf">food additive number</a> to find out the source. Researchers have raised questions about <a href="https://theconversation.com/food-additives-and-chronic-disease-risk-what-role-do-emulsifiers-play-38492">synthetic emulsifiers used in processed food</a>, as studies in mice suggest they have health risks. It’s too early to say exactly what this means for humans. <h2>Shake it ‘til you make it</h2> Mixing is key to dispersing oil in water. While shaking a jar is convenient, a whisk or food processor will give a more complete emulsion. The white (or opaque) colour of many emulsions is due to the formation of microdroplets that scatter light. These mechanical mixing methods are even more essential for the formation of so-called “permanent emulsions” such as mayonnaise. Mayonnaise is an emulsion of oil in water, but egg yolk is the key emulsifier. Egg yolks contain long molecules called <a href="https://link.springer.com/referenceworkentry/10.1007/978-3-642-36605-5_28">phospholipids</a> that are able to interact with both the oil layer and the water. Mayonnaise is an impressively stable emulsion, which is why is can be sold in a shelf-stable form. But it isn’t infinitely stable; heating the mayonnaise emulsion will cause it to split. Perhaps you’ve hurriedly prepared a potato salad and added a mayonnaise-based dressing before the potatoes have cooled down? Or toasted a sandwich spread with mayonnaise? (Incidentally, adding mayonnaise to the outside of a toasted sandwich is an excellent path to some <a href="https://theconversation.com/kitchen-science-from-sizzling-brisket-to-fresh-baked-bread-the-chemical-reaction-that-makes-our-favourite-foods-taste-so-good-58577">delicious and crispy chemical reactions</a>.) The heat destabilises the emulsion and the separate oil and water phases will reform. Depending on the mixture, split emulsions may be recovered by adding more emulsifier and re-whisking or re-mixing. Hollandaise sauce is a notoriously difficult emulsion to prepare. The traditional hollandaise method involves whisking egg yolk, water, and lemon juice over a low heat, then slowly adding melted butter with further whisking. Not only can the emulsion split, but you can also overcook the added emulsifying egg yolk. The key to a successful hollandaise emulsion is separating the butter into fine, dispersed droplets, giving a thick and opaque mixture, but without cooking the eggs. Adding the butter too quickly or without sufficient mixing can give a split sauce. Using an <a href="https://www.seriouseats.com/foolproof-2-minute-hollandaise-recipe">immersion blender</a> can help, as can controlling the temperature of the melted butter. You might get a more consistently emulsified sauce with far less strain on your wrists. <h2>You’ve got me feeling emulsions</h2> Emulsions are used in many more places than salads and sauces. Most medicated creams, cosmetics and lotions are emulsions of oils and water, which is why they look white. Gardeners might be familiar with a mixture known as “<a href="https://www.abc.net.au/gardening/how-to/horticultural-oils/9428876">white oil</a>” – a mixture of vegetable oil and detergent. This brew, when diluted in water, is an inexpensive, effective, yet mild insecticide. Commercial versions often contain other pesticides, so make sure you read the label. Modern <a href="https://www.acs.org/education/whatischemistry/landmarks/acrylicemulsion.html">acrylic paints use emulsions</a> for both their manufacturing and application. The emulsions suspend the paint polymers in a water base. The water from the paint evaporates, leaving a film of paint polymers that can’t be re-dispersed into water. This clever chemical trick has saved huge quantities of oil-derived solvents from being used, <a href="https://theconversation.com/why-solvents-can-affect-brain-health-even-at-low-levels-of-exposure-98081">inhaled</a>, and emitted into the environment from traditional oil-based paints. Modern vaccines use <a href="https://theconversation.com/adjuvants-the-unsung-heroes-of-vaccines-156548">emulsions to increase the immune systems response</a>. Other common emulsions are inks, <a href="https://theconversation.com/how-does-ice-cream-work-a-chemist-explains-why-you-cant-just-freeze-cream-and-expect-results-205038">ice cream</a>, margarine and hair products, to name just a few. So next time you’re making a salad, check your emulsions. Opposites don’t attract, but mixing them with the right chemistry can give a delicious result.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/216159/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-science-of-the-ideal-salad-dressing-216159">original article</a>. </div>

Food & Wine

Nearly 200 chemicals linked to cancer found in everyday food packaging

A new study has uncovered the alarming amount of potential carcinogens in food packaging and plastic tableware. Researchers from the Food Packaging Forum found that nearly 200 chemicals linked to breast cancer are being used in food packaging, with dozens of these carcinogens able to find their way into the body. “There is strong evidence that 76 known or potential breast carcinogens from food contact materials recently purchased all over the world can be found in people,” study co-author Jane Muncke said. “Getting rid of these known or suspected carcinogens in our food supply is a huge opportunity for cancer prevention.” Muncke is managing director and chief scientific officer at the Food Packaging Forum, a non-profit foundation based in Zurich, Switzerland focusing on science communication and research. The study, published last month in the journal Frontiers In Toxicology, compared a list of potential breast carcinogens to a list of chemicals that have been found in food contact materials to find out which of the potential carcinogens could be getting into people's diets. Of the 189 potential mammary carcinogens in food contact materials, with 143 of these found in plastics and 89 found in paper or cardboard. Of the recently detected chemicals found in food packaging, 40 have already been classified as hazardous by regulatory agencies around the world. Another research scientist, Jenny Kay, from Silent Spring Institute an organisation focused on the link between chemicals, women's health, and breast cancer said: “So many of these chemicals have already been classified as human health hazards, yet they are still allowed to be used in food contact materials thus allowing them to migrate into the food we eat." Early-onset breast cancer rates in women younger than 50 have been increasing, and experts said the trend cannot be explained by genetics alone. “Many of the mammary carcinogens are hormone disruptors, too, and many of the chemicals on our list can also damage DNA," Kay said. “Consumers should not have to keep track of all of the scientific literature on what chemicals to avoid. It should be on regulators to recognise the danger and take action.” The Consumer Brands Association, which represents the consumer products industry, said its members adhered to the US Food and Drug Administration’s evidence-based safety standards. “Packaging exists to protect and keep food safe for consumption,” the association’s senior vice president of product policy and federal affairs Sarah Gallo told CNN. “The FDA reviews and approves food contact substances through their science and risk-based system before they go to market. “The agency’s post-market review also provides continuous safety analysis and regulation of the approved substances.” Image: Shutterstock

Body

Maggie Beer wins top award while on the road to recovery

Maggie Beer has been honoured with a top award just days after opening up about her recovery following a fall last month. The 79-year-old Aussie chef won Best Host of a Format at the C21 International Format Awards in Cannes for her role hosting Maggie Beer’s Big Mission on the ABC. The leading awards recognises creativity and excellence across the global television industry. Beer was the only woman in the category, beating some of the television industry's biggest names including Jimmy Kimmel for Who Wants to Be a Millionaire US, Stephen Fry in Jeopardy UK, Alan Cumming for The Traitors US and Big Zuu for Big Zuu’s 12 Dishes in 12 Hours. Maggie Beer’s Big Mission was inspired by the findings of the Royal Commission into Aged Care in 2021, which exposed high rates of malnutrition in older adults living in aged care. In the show she led a world-first social experiment to transform the meals and dining experience at an aged-care home in Perth, WA. Beer and team of experts changed the menu, dining rooms and gardens using the "care model" to improve nutrition and wellbeing of residents. In a statement, Beer said it was a “privilege to actually live the experience in an aged-care home brave enough to show warts and all.” She learned what was acceptable to feed residents and what wasn't but “…most of all how to begin the journey of change to show the difference that is made to the happiness and wellbeing not only of the residents but the staff as well,” she said. “With her extraordinary leadership she has put older Australians first and given them a voice,” managing director of Artemis media, Celia Tait said. This comes just days after Beer opened up on her fall in August, where she suffered minor bone fractures and related injuries, telling her instagram followers that "even though I want to tell you how good I’m feeling now, I still have a way to go." “I will make a full recovery, and part of it is the care and the love that I’ve been given.” Images: Instagram

Food & Wine

How can I stop using food to cope with negative emotions?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/inge-gnatt-1425767">Inge Gnatt</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Have you ever noticed changes in your eating habits when you are sad, bored or anxious? Many people report eating either more, or less, as a way of helping them to cope when they experience difficult emotions. Although this is a very normal response, it can take the pleasure out of eating, and can become distressing and bring about other feelings of <a href="https://doi.org/10.1016/j.eatbeh.2018.02.008">shame and self-criticism</a>. Adding to the complexity of it all, we live in a world where <a href="https://butterfly.org.au/diet-culture-101/">diet culture</a> is unavoidable, and our relationship to eating, food and body image can become complicated and confusing. <h2>Emotional eating is common</h2> “Emotional eating” refers to the eating behaviours (typically eating more) that occur in response to difficult emotions. <a href="https://doi.org/10.3390/ijerph18041744">Research shows</a> around 20% of people regularly engage in emotional eating, with a higher prevalence <a href="https://doi.org/10.1371/journal.pone.0285446">among adolescents</a> and women. In a <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0285446#sec012">study</a> of more than 1,500 adolescents, 34% engaged in emotional eating while sad and 40% did so while anxious. Foods consumed are often fast-foods and other energy-dense, nutrient-poor convenience foods. <h2>Stress, strong emotions and depression</h2> For some people, emotional eating was simply a <a href="https://doi.org/10.1038/s41598-017-09519-0">habit formed earlier in life</a> that has persisted over time. But other factors might also contribute to the likelihood of emotional eating. The physiological effects of stress and strong emotions, for example, can influence hormones such as <a href="https://doi.org/10.1016/S0306-4530(00)00035-4">cortisol, insulin and glucose</a>, which can also increase appetite. Increased impulsivity (<a href="https://doi.org/10.1176/appi.ajp.158.11.1783">behaving</a> before thinking things through), vulnerability to depression, a tendency to ruminate and <a href="https://doi.org/10.1080/1047840X.2014.940781">difficulties regulating emotions</a> also <a href="https://doi.org/10.1097/FBP.0b013e328357bd4e">increase the likelihood</a> of emotional eating. <h2>So what do you do?</h2> First, know that fluctuations in eating are normal. However, if you find that the way you eat in response to difficult emotions is not working for you, there are a few things you can do. Starting with small things that are achievable but can have a huge impact, such as prioritising <a href="https://theconversation.com/no-sleep-challenge-the-dangers-of-sleep-deprivation-236608">getting enough sleep</a> and <a href="https://insideoutinstitute.org.au/podcasts/episode-3-the-mindful-dietitian-fiona-sutherland">eating regularly</a>. Then, you can start to think about how you handle your emotions and hunger cues. <h2>Expand your emotional awareness</h2> Often we label emotions as good or bad, and this can result in fear, avoidance, and <a href="https://youtu.be/NDQ1Mi5I4rg?si=lv9d8qjUThSsemXG">unhelpful coping strategies</a> such as emotional eating. But it’s also important to <a href="https://www.pspnet.ca/assets/the-gottman-institute-the-feeling-wheel-v2.pdf">differentiate</a> the exact emotion. This might be feeling isolated, powerless or victimised, rather than something as broad as sad. By <a href="https://headspace.org.au/online-and-phone-support/interactive-tools/activities/understanding-emotions/">noticing</a> what the emotion is, we can bring curiosity to what it means, how we feel in our minds and bodies, and how we think and behave in response. <h2>Tap into your feelings of hunger and fullness</h2> Developing an intuitive way of eating is another helpful strategy to promote <a href="https://insideoutinstitute.org.au/blog/what-is-normal-eating">healthy eating behaviours</a>. Intuitive eating means recognising, understanding and responding to internal signals of hunger and fullness. This might mean tuning in to and acknowledging physical hunger cues, responding by eating food that is nourishing and enjoyable, and identifying sensations of fullness. Intuitive eating <a href="https://doi.org/10.1002/eat.23509">encourages flexibility</a> and thinking about the pleasure we get from food and eating. This style of eating also allows us to enjoy eating out with friends, and sample local delicacies when travelling. It can also reduce the psychological distress from feeling out of control with your <a href="https://doi.org/10.1016/j.jand.2013.12.024">eating</a> habits and the associated negative <a href="https://doi.org/10.1016/j.appet.2015.10.012">body image</a>. <h2>When is it time to seek help?</h2> For some people, the thoughts and behaviours relating to food, eating and body image can negatively impact their life. Having the support of friends and family, accessing <a href="https://nedc.com.au/eating-disorder-resources/interactive-digital-resource-for-eating-disorders">online resources</a> and, in some instances, seeing a trained professional, can be very helpful. There are many <a href="https://doi.org/10.1007/s00787-020-01498-4">therapeutic interventions</a> that work to <a href="https://doi.org/10.1016/j.copsyc.2015.02.010">improve aspects</a> associated with emotional eating. These will depend on your situation, needs, stage of life and other factors, such as whether you are <a href="https://nedc.com.au/eating-disorders/types/neurodivergence">neurodivergent</a>. The best approach is to engage with someone who can bring compassion and understanding to your personal situation, and work with you collaboratively. This work might include: <ul> <li>unpacking some of the patterns that could be underlying these emotions, thoughts and behaviours</li> <li>helping you to discover your emotions</li> <li>supporting you to process other experiences, such as trauma exposure</li> <li>developing a more flexible and intuitive way of eating.</li> </ul> One of the dangers that can occur in response to emotional eating is the temptation to diet, which can lead to disordered eating, and eating disorder behaviours. Indicators of a potential <a href="https://nedc.com.au/eating-disorders/eating-disorders-explained/whats-an-eating-disorder">eating disorder</a> can include: <ul> <li>recent rapid weight loss</li> <li>preoccupation with weight and shape (which is usually in contrast to other people’s perceptions)</li> <li>eating large amounts of food within a short space of time (two hours or less) and feeling a sense of loss of control</li> <li>eating in secret</li> <li>compensating for food eaten (with vomiting, exercise or laxatives).</li> </ul> <a href="https://nedc.com.au/eating-disorders/treatment-and-recovery/treatment-options">Evidence-based approaches</a> can support people experiencing eating disorders. To find a health professional who is informed and specialises in this area, search the <a href="https://butterfly.org.au/get-support/butterflys-referral-database/">Butterfly Foundation’s expert database</a>. <hr /> If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14, or the <a href="https://butterfly.org.au/get-support/helpline/">Butterfly Foundation</a> on 1800 ED HOPE (1800 33 4673).<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/238218/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/inge-gnatt-1425767">Inge Gnatt</a>, PhD Candidate, Lecturer in Psychology, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-can-i-stop-using-food-to-cope-with-negative-emotions-238218">original article</a>. </div>

Body

Aussies outraged over price of staple snack

Australians have expressed outrage over the price of Tim Tams, after one Reddit user spotted the staple snack being sold in stores and online for $6 per pack. “I (remember) when a double pack used to only be about $4.50. F**k this shit,” the user who posted the photo stated. Others blasted the price hike as excessive and "un-Australian". One commenter pointed out that the iconic Australian biscuit was potentially cheaper overseas, despite the import taxes. “That’s in Australia? They’re half that in Canada and they have to import them from Australia,” one said. “Like many other shrunken and quality reduced products I can live without them," another added. Arnott's traditional flavours are currently listed at $6 in Coles and Woolworths, while a family packet will set buyers back $7. An Arnott's spokesperson told the Daily Mail that the price hike was due to increased input costs. “Like most Australian manufacturers, we are experiencing a significant increase in our input costs, including the surging price of cocoa," the spokesperson said. “This has led us to make the difficult decision to increase the price of our Tim Tam biscuits. “We continue to invest in promotional programs with our retailers year-round, to ensure consumers can buy our products at great value prices. ‘The changes are necessary for Arnott’s to remain competitive as an Australian manufacturer and to continue to make the delicious products Australians know and love.” Image: Reddit

Money & Banking

MSG is back. Is the idea it’s bad for us just a myth or food science?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> MSG is making a comeback. The internet’s favourite cucumber salad recipe includes fish sauce, cucumber, garlic and – as the video’s creator Logan tells us with a generous sprinkle from the bag – “MSG, obviously”. But for many of us, it’s not obvious. Do you have a vague sense MSG is unhealthy but you’re not sure why? Here is the science behind monosodium glutamate, how it got a bad rap, and whether you should add it to your cooking. <h2>What is MSG?</h2> Monosodium glutamate (MSG) is a sodium salt of glutamic acid, one of the amino acids that make up proteins. It occurs naturally in <a href="https://www.tandfonline.com/doi/full/10.1080/10942912.2017.1295260#d1e167">foods</a> such as mature cheeses, fish, beef, mushrooms, tomatoes, onion and garlic. It provides their savoury and “meaty” flavour, known as <a href="https://www.sciencedirect.com/science/article/pii/S0022316622140186">umami</a>. MSG has been used to season food for <a href="https://wjpsonline.com/index.php/wjps/article/view/effects-monosodium-glutamate-human-health-review">more than 100 years</a>. Traditionally it <a href="https://pubs.acs.org/doi/epdf/10.1021/ed081p347?ref=article_openPDF">was extracted</a> from seaweed broth, but now it’s made by fermenting starch in sugar beets, sugar cane and molasses. Today it’s widely used as a flavour enhancer in many dishes and pre-packaged goods, including soups, condiments and processed meats. There is no chemical difference between the MSG found in food and the additive. <h2>Is it safe?</h2> For most people, yes. MSG is a safe and authorised additive, according to the Australian agency that regulates food. This corresponds with food standards in the <a href="https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg">United States</a>, <a href="https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX%3A02008R1333-20201223#tocId3">European Union and United Kingdom</a>. Two major <a href="https://www.foodstandards.gov.au/sites/default/files/consumer/additives/msg/Documents/MSG%20Technical%20Report.pdf">safety reviews</a> have been conducted: one in 1987 by a United Nations expert committee and another 1995 by the Federation of American Societies for Experimental Biology. Both concluded MSG was safe for the general population. In 2017 the <a href="https://www.efsa.europa.eu/en/efsajournal/pub/4910">European Food Safety Authority</a> updated its stance and set a recommended limit based on body weight, aimed to prevent headaches and increased blood pressure. That limit is still higher than most people consume. The authority says an 80kg person should not have more than 2.4g of added MSG per day. <a href="https://www.nature.com/articles/1602526">For reference</a>, Europeans average less than a gram per day (0.3-1 gram), while in Asia intake is somewhere between 1.2-1.7 grams a day. Food Standards Australia New Zealand says the European update does not raise any new safety concerns not already assessed. <h2>Isn’t it bad for me?</h2> Despite the evidence, the idea MSG is dangerous persists. Its notorious reputation can be traced back to a <a href="https://news.colgate.edu/magazine/2019/02/06/the-strange-case-of-dr-ho-man-kwok/">hoax letter</a> published in the <a href="https://www.nejm.org/doi/full/10.1056/NEJM196805162782014">New England Journal of Medicine</a> in 1968. A doctor claiming to have experienced palpitations, numbness and fatigue after eating at a Chinese restaurant suggested MSG could be to blame. With a follow-up article in the <a href="https://www.nytimes.com/1968/05/19/archives/-chinese-restaurant-syndrome-puzzles-doctors.html">New York Times</a>, the idea of “Chinese Restaurant Syndrome” took off. Eating MSG was associated with a range of symptoms, including headache, hives, throat swelling, itching and belly pain. However an <a href="https://www.sciencedirect.com/science/article/pii/027869159390012N?via%3Dihub">early randomised control trial</a> showed no difference in these symptoms between people who were given MSG versus a placebo. This has since been confirmed in a <a href="https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12448">review of many studies</a>. <h2>Can MSG cause reactions?</h2> A very small percentage of people may have hypersensitivities to MSG. The reported reaction is now known as MSG symptom complex, rather than so-called Chinese restaurant syndrome, with its <a href="https://www.jandonline.org/article/S2212-2672(21)00068-X/abstract#:%7E:text=A%20New%20York%20Times%20piece,connecting%20MSG%20to%20health%20outcomes.">problematic</a> racial connotations. Symptoms are usually mild, short-term and don’t need treatment. <a href="https://www.sciencedirect.com/science/article/pii/S0091674999703714">One study</a> looked at 100 people with asthma, 30 of whom believed they had hypersensitivities to MSG. However when participants were blinded to whether they were consuming MSG, not one reported a reaction. If you believe you do react to added MSG, it’s relatively easy to avoid. In Australia, it is <a href="https://www.foodstandards.gov.au/consumer/additives/msg">listed</a> in ingredients as either monosodium glutamate or flavour enhancer 621. <h2>Is it better than table salt?</h2> Using MSG instead of regular salt may help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893472/">reduce</a> your overall sodium intake, as MSG <a href="https://www.medicalnewstoday.com/articles/msg-what-the-science-says-about-its-safety#Uses-of-MSG">contains</a> about one third the amount of sodium. <a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">One study</a> found people who ate soup seasoned with MSG rather than salt actually liked it more. They still found it salty to taste, but their sodium intake was reduced by 18%. MSG still contains sodium, so high use is associated with increased <a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">blood pressure</a>. If you’re using MSG as a substitute and you have high blood pressure, you should closely monitor it (just as you would with other salt products). <h2>Should I use MSG in my cooking?</h2> If you want to – yes. Unless you are one of the rare people with hypersensitivities, enhancing the flavour of your dish with a sprinkle of MSG will not cause any health problems. It could even help reduce how much salt you use. If you’re <a href="https://www.tandfonline.com/doi/full/10.1080/25765299.2020.1807084#d1e199">vegetarian or vegan</a>, cooking with MSG could help add the umami flavour you may miss from animal products such as meat, fish sauce and cheese. But buying foods with added MSG? Be aware, many of them will also be <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/un-decade-of-nutrition-the-nova-food-classification-and-the-trouble-with-ultraprocessing/2A9776922A28F8F757BDA32C3266AC2A">ultra-processed</a> and it’s that – not the MSG – that’s associated with poor physical and mental <a href="https://www.mdpi.com/2072-6643/14/1/174">health outcomes</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237871/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/msg-is-back-is-the-idea-its-bad-for-us-just-a-myth-or-food-science-237871">original article</a>. </div>

Food & Wine

What causes food cravings? And what can we do about them?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/gabrielle-weidemann-91497">Gabrielle Weidemann</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/justin-mahlberg-1634725">Justin Mahlberg</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Many of us try to eat more fruits and vegetables and less ultra-processed food. But why is sticking to your goals so hard? High-fat, sugar-rich and salty foods are simply so enjoyable to eat. And it’s not just you – we’ve evolved that way. These foods <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928395/">activate</a> the brain’s reward system because in the past they were <a href="https://doi.org/10.1037/a0030684">rare</a>. Now, they’re all around us. In wealthy modern societies we are bombarded by <a href="https://theconversation.com/junk-food-is-promoted-online-to-appeal-to-kids-and-target-young-men-our-study-shows-234285">advertising</a> which intentionally reminds us about the sight, smell and taste of calorie-dense foods. And in response to these powerful cues, our brains respond just as they’re designed to, triggering <a href="https://doi.org/10.1111/obr.12354">an intense urge</a> to eat them. Here’s how food cravings work and what you can do if you find yourself hunting for sweet or salty foods. <h2>What causes cravings?</h2> A food craving is an intense desire or urge to eat something, <a href="https://pubmed.ncbi.nlm.nih.gov/15589112/">often focused on a particular food</a>. We are programmed to learn how good a food tastes and smells and where we can find it again, especially if it’s high in fat, sugar or salt. Something that <a href="https://doi.org/10.1111/obr.12354">reminds us</a> of enjoying a certain food, such as an eye-catching ad or delicious smell, can cause us to <a href="https://doi.org/10.1111/obr.12354">crave it</a>. The cue triggers a physical response, increasing saliva production and gastric activity. These responses are relatively automatic and difficult to control. <h2>What else influences our choices?</h2> While the effect of cues on our physical response is relatively automatic, what we do next is influenced by <a href="https://journals.sagepub.com/doi/pdf/10.1177/1090198107303308">complex</a> factors. Whether or not you eat the food might depend on things like cost, whether it’s easily available, and if eating it would align with your health goals. But it’s usually hard to keep healthy eating in mind. This is because we tend to prioritise a more immediate reward, like the <a href="https://doi.org/10.1016/j.physbeh.2010.04.029">pleasure of eating</a>, over one that’s delayed or abstract – including health goals that will make us feel good in the long term. <a href="https://doi.org/10.1016/S0022-3999(00)00076-3">Stress</a> can also make us eat more. When hungry, we <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8656885/">choose larger portions</a>, underestimate calories and find eating more <a href="https://www.sciencedirect.com/science/article/pii/S0195666315000793">rewarding</a>. <h2>Looking for something salty or sweet</h2> So what if a cue prompts us to look for a certain food, but it’s not available? <a href="https://doi.org/10.1016/j.appet.2014.04.005">Previous research</a> suggested you would then look for anything that makes you feel good. So if you saw someone eating a doughnut but there were none around, you might eat chips or even drink alcohol. But our <a href="https://doi.org/10.1016/j.appet.2024.107640">new research</a> has confirmed something you probably knew: it’s more specific than that. If an ad for chips makes you look for food, it’s likely a slice of cake won’t cut it – you’ll be looking for something salty. Cues in our environment don’t just make us crave food generally, they prompt us to look for certain food “categories”, such as salty, sweet or creamy. <h2>Food cues and mindless eating</h2> Your <a href="https://core.ac.uk/download/pdf/161283824.pdf">eating history</a> and <a href="https://doi.org/10.1002/eat.24179">genetics</a> can also make it harder to suppress food cravings. But don’t beat yourself up – relying on willpower alone is <a href="https://doi.org/10.1016/j.appet.2015.01.004">hard</a> for almost everyone. Food cues are so powerful they can prompt us to <a href="https://doi.org/10.1177/0956797613484043">seek</a> out a certain food, even if we’re not overcome by a particularly <a href="https://doi.org/10.1177/0956797613484043">strong urge</a> to eat it. The effect is more intense if the food is easily available. This helps explain why we can eat an entire large bag of chips that’s in front of us, even though our pleasure decreases as we <a href="https://doi.org/10.1016/0031-9384(81)90310-3">eat</a>. Sometimes we use finishing the packet as the signal to stop <a href="https://doi.org/10.1016/j.physbeh.2015.03.025">eating</a> rather than hunger or desire. <h2>Is there anything I can do to resist cravings?</h2> We largely don’t have control over cues in our environment and the cravings they trigger. But there are some ways you can try and control the situations you make food choices in. <ul> <li> Acknowledge your craving and think about a healthier way to satisfy it. For example, if you’re craving chips, could you have lightly-salted nuts instead? If you want something sweet, you could try fruit. </li> <li> Avoid shopping when you’re hungry, and make a list beforehand. Making the most of supermarket “click and collect” or delivery options can also help avoid ads and impulse buys in the aisle. </li> <li> At home, have fruit and vegetables easily available – and easy to see. Also have other nutrient dense, fibre-rich and unprocessed foods on hand such as nuts or plain yoghurt. If you can, remove high-fat, sugar-rich and salty foods from your environment. </li> <li> Make sure your goals for eating are <a href="https://www.aafp.org/pubs/fpm/issues/2018/0300/p31.html">SMART</a>. This means they are specific, measurable, achievable, relevant and time-bound. </li> <li> Be kind to yourself. Don’t beat yourself up if you eat something that doesn’t meet your health goals. Just keep on trying.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237035/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/gabrielle-weidemann-91497">Gabrielle Weidemann</a>, Associate Professor in Psychological Science, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/justin-mahlberg-1634725">Justin Mahlberg</a>, Research Fellow, Pyschology, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-causes-food-cravings-and-what-can-we-do-about-them-237035">original article</a>. </div>

Food & Wine

Why do I need to take some medicines with food?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/mary-bushell-919262">Mary Bushell</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Have you ever been instructed to take your medicine with food and wondered why? Perhaps you’ve wondered if you really need to? There are varied reasons, and sometimes complex science and chemistry, behind why you may be advised to take a medicine with food. To complicate matters, some similar medicines need to be taken differently. The antibiotic amoxicillin with clavulanic acid (sold as Amoxil Duo Forte), for example, is recommended to be taken with food, while amoxicillin alone (sold as Amoxil), can be taken with or without food. Different brands of the same medicine may also have different recommendations when it comes to taking it with food. <h2>Food impacts drug absorption</h2> Food can affect how fast and how much a drug is absorbed into the body in up to <a href="https://academic.oup.com/jpp/article-abstract/71/4/510/6122024?login=false">40% of medicines</a> taken orally. When you have food in your stomach, the makeup of the digestive juices change. This includes things like the fluid volume, thickness, pH (which becomes less acidic with food), surface tension, movement and how much salt is in your bile. These changes can impair or enhance drug absorption. Eating a meal also delays how fast the contents of the stomach move into the small intestine – this is known as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505616/">gastric emptying</a>. The small intestine has a large surface area and rich blood supply – and this is the primary site of drug absorption. Eating a larger meal, or one with lots of fibre, delays gastric emptying more than a smaller meal. Sometimes, health professionals will advise you to take a medicine with food, to help your body absorb the drug more slowly. But if a drug can be taken with or without food – such as paracetamol – and you want it to work faster, take it on an empty stomach. <h2>Food can make medicines more tolerable</h2> Have you ever taken a medicine on an empty stomach and felt nauseated soon after? Some medicines can cause stomach upsets. Metformin, for example, is a drug that reduces blood glucose and treats type 2 diabetes and polycystic ovary syndrome. It commonly causes gastrointestinal symptoms, with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4452716/">one in four users affected</a>. To combat these side effects, it is generally recommended to be taken with food. The same <a href="https://amhonline.amh.net.au/auth">advice</a> is given for corticosteroids (such as prednisolone/prednisone) and certain antibiotics (such as doxycycline). Taking some medicines with food makes them more tolerable and improves the chance you’ll take it for the duration it’s prescribed. <h2>Can food make medicines safer?</h2> Ibuprofen is one of the most widely used over-the-counter medicines, with around one in five Australians reporting use <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/medications/latest-release">within a two-week period</a>. While effective for pain and inflammation, ibuprofen can impact the stomach by inhibiting protective prostaglandins, increasing the risk of <a href="https://www.tandfonline.com/doi/full/10.1586/14737175.6.11.1643#d1e212">bleeding, ulceration and perforation</a> with long-term use. But there <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4574824/">isn’t enough research</a> to show taking ibuprofen with food reduces this risk. Prolonged use may also affect kidney function, particularly in those with pre-existing conditions or dehydration. The <a href="https://amhonline.amh.net.au/auth">Australian Medicines Handbook</a>, which guides prescribers about medicine usage and dosage, advises taking ibuprofen (sold as Nurofen and Advil) with a glass of water – or with a meal if it upsets your stomach. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4574824/">A systematic review published in 2015</a> found food delays the transit of ibuprofen to the small intestine and absorption, which delays therapeutic effect and the time before pain relief. It also found taking short courses of ibuprofen without food reduced the need for additional doses. To reduce the risk of ibuprofen causing damage to your stomach or kidneys, use the lowest effective dose for the shortest duration, stay hydrated and avoid taking other <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/medications-non-steroidal-anti-inflammatory-drugs">non-steroidal anti-inflammatory medicines</a> at the same time. For people who use ibuprofen for prolonged periods and are at higher risk of gastrointestinal side effects (such as people with a history of ulcers or older adults), your prescriber may start you on a <a href="https://australianprescriber.tg.org.au/articles/peptic-ulcer-disease-and-non-steroidal-anti-inflammatory-drugs.html">proton pump inhibitor</a>, a medicine that reduces stomach acid and protects the stomach lining. <h2>How much food do you need?</h2> When you need to take a medicine with food, how much is enough? Sometimes a full glass of milk or a couple of crackers may be enough, for medicines such as prednisone/prednisolone. However, most head-to-head studies that compare the effects of a medicine “with food” and without, usually use a heavy meal to define “with food”. So, a cracker may not be enough, particularly for those with a sensitive stomach. A more substantial meal that includes a mix of fat, protein and carbohydrates is generally advised. Your health professional can advise you on which of your medicines need to be taken with food and how they interact with your digestive system.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/235782/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mary-bushell-919262">Mary Bushell</a>, Clinical Associate Professor in Pharmacy, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-need-to-take-some-medicines-with-food-235782">original article</a>. </div>

Body

“Hypocrite”: Hughesy's on-air clash with Greens leader

Dave “Hughesy” Hughes had a fiery debate with Australian Greens Leader Adam Bandt about veganism on-air on The Fox’s Fifi, Fev & Nick. Before Bandt appeared on the show, a clip played of Hughesy, who is a vegan, calling for the leader to "quit the party" after learning the Greens leader wasn't a vegan. He questioned how Bandt could advocate for climate action without adopting a plant-based lifestyle, and the Greens leader was brought onto the show to explain his stance. “So you are not a vegan?” Hughesy asked the politician. “I’m not….” replied Bandt. “I applaud those who are, I applaud those who have made the shift. I’ve been thinking about it …” Hughesy then loudly interjected “ … URGH, THINKING ABOUT IT?” The Greens leader replied: “I don’t have a good drop-dead reason, but I’ve been thinking about it, and I can probably give you three justifications for it. "Firstly, we’ve made big changes at home and basically only eat meat for special occasions, the rest of the time we’re vegan or vegetarian at home.” “…. THERE’S ONE WAY, ADAM, THERE’S ONE WAY …” the presenter yelled in response. Hughesy's co-star Fev then tried to make light of the situation and asked him: “What are you doing Dave?" "Adam is doing the version of Leonardo DiCaprio and his private jet flying around the world while banging on about climate change, but you flew to Brisbane on the weekend,” he continued suggesting that Hughesy too was being a hypocrite by getting on a flight recently. “But I don’t bang on about it,” exclaimed Hughesy. “Adam is the leader of the Greens … it’s hypocritical! C’mon, you can do it, Adam, you can become a vegan! Be the change you want to see in the world, buddy!” Hughesy adopted the vegan lifestyle for his own health, but he has previously revealed that it comes with its challenges and his family were also not that enthusiastic about the change. Image: news.com.au/ Fifi, Fev & Nick

Food & Wine

Does intermittent fasting increase or decrease our risk of cancer?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/amali-cooray-1482458">Amali Cooray</a>, <a href="https://theconversation.com/institutions/wehi-walter-and-eliza-hall-institute-of-medical-research-822">WEHI (Walter and Eliza Hall Institute of Medical Research) </a> Research over the years has suggested intermittent fasting has the potential to improve our health and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/">reduce the likelihood</a> of developing cancer. So what should we make of a <a href="https://www.nature.com/articles/s41586-024-07840-z">new study</a> in mice suggesting fasting increases the risk of cancer? <h2>What is intermittent fasting?</h2> Intermittent fasting means switching between times of eating and not eating. Unlike traditional diets that focus on what to eat, this approach focuses on when to eat. There are lots of commonly used <a href="https://dietitiansaustralia.org.au/health-advice/intermittent-fasting">intermittent fasting schedules</a>. The 16/8 plan means you only eat within an eight-hour window, then fast for the remaining 16 hours. Another popular option is the 5:2 diet, where you eat normally for five days then restrict calories for two days. In Australia, poor diet contributes to <a href="https://www.health.gov.au/topics/food-and-nutrition/what-were-doing">7% of all cases of disease</a>, including coronary heart disease, stroke, type 2 diabetes, and cancers of the bowel and lung. Globally, poor diet is linked to <a href="https://www.thelancet.com/article/S0140-6736(19)30041-8/fulltext">22% of deaths</a> in adults over the age of 25. Intermittent fasting has gained a lot of attention in recent years for its potential health benefits. Fasting <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolism">influences metabolism</a>, which is how your body processes food and energy. It can affect how the body absorbs nutrients from food and burns energy from sugar and fat. <h2>What did the new study find?</h2> The <a href="https://www.nature.com/articles/s41586-024-07840-z">new study</a>, published in Nature, found when mice ate again after fasting, their <a href="https://www.nature.com/articles/s12276-024-01179-1">gut stem cells</a>, which help repair the intestine, became more active. The stem cells were better at regenerating compared with those of mice who were either totally fasting or eating normally. This suggests the body might be better at healing itself when eating after fasting. However, this could also have a downside. If there are <a href="https://www.cancer.gov/about-cancer/causes-prevention/genetics/genetic-changes-infographic">genetic mutations</a> present, the burst of stem cell-driven regeneration after eating again might make it easier for cancer to develop. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027058/">Polyamines</a> – small molecules important for cell growth – drive this regeneration after refeeding. These polyamines can be produced by the body, influenced by diet, or come from gut bacteria. The findings suggest that while fasting and refeeding can improve stem cell function and regeneration, there might be a tradeoff with an increased risk of cancer, especially if fasting and refeeding cycles are repeated over time. While this has been shown in mice, the link between intermittent fasting and cancer risk in humans is more complicated and not yet fully understood. <h2>What has other research found?</h2> <a href="https://www.annualreviews.org/content/journals/10.1146/annurev-nutr-071816-064634">Studies in animals</a> have found intermittent fasting can help with weight loss, improve blood pressure and blood sugar levels, and subsequently <a href="https://pubmed.ncbi.nlm.nih.gov/27810402/">reduce the risks</a> of diabetes and heart disease. Research in humans <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2811116">suggests</a> intermittent fasting can reduce body weight, improve <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9361187/">metabolic health</a>, reduce inflammation, and enhance <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/">cellular repair processes</a>, which remove damaged cells that could potentially turn cancerous. However, other studies warn that the benefits of intermittent fasting are the same as what can be achieved through <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528">calorie restriction</a>, and that there <a href="https://www.sciencedirect.com/science/article/pii/S2161831322007542">isn’t enough evidence</a> to confirm it reduces cancer risk in humans. <h2>What about in people with cancer?</h2> In studies of people who have cancer, fasting has been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/">reported to</a> protect against the side effects of chemotherapy and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7311547/">improve the effectiveness</a> of cancer treatments, while decreasing damage to healthy cells. Prolonged fasting in some patients who have cancer has been shown to be safe and <a href="https://pubmed.ncbi.nlm.nih.gov/34383300/">may potentially</a> be able to decrease tumour growth. On the other hand, some experts advise caution. Studies in mice show intermittent fasting could <a href="https://www.nature.com/articles/s41423-023-01033-w">weaken the immune system</a> and make the body less able to fight infection, potentially leading to worse health outcomes in people who are unwell. However, there is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8757987/">currently no evidence</a> that fasting increases the risk of bacterial infections in humans. <h2>So is it OK to try intermittent fasting?</h2> The current view on intermittent fasting is that it can be beneficial, but experts agree more research is needed. Short-term benefits such as weight loss and better overall health are well supported. But we don’t fully understand the long-term effects, especially when it comes to cancer risk and other immune-related issues. Since there are many different methods of intermittent fasting and people react to them differently, it’s hard to <a href="https://www.nature.com/articles/s41423-023-01033-w">give advice that works for everyone</a>. And because most people who participated in the studies were overweight, or had diabetes or other health problems, we don’t know how the results apply to the broader population. For healthy people, intermittent fasting is generally considered safe. But it’s <a href="https://dietitiansaustralia.org.au/health-advice/intermittent-fasting">not suitable for everyone</a>, particularly those with certain medical conditions, pregnant or breastfeeding women, and people with a history of eating disorders. So consult your health-care provider before starting any fasting program.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/238071/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/amali-cooray-1482458">Amali Cooray</a>, PhD Candidate in Genetic Engineering and Cancer, <a href="https://theconversation.com/institutions/wehi-walter-and-eliza-hall-institute-of-medical-research-822">WEHI (Walter and Eliza Hall Institute of Medical Research)</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/does-intermittent-fasting-increase-or-decrease-our-risk-of-cancer-238071">original article</a>. </div>

Body

Thinking of trying a new diet? 4 questions to ask yourself before you do

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/melissa-eaton-1522868">Melissa Eaton</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>; <a href="https://theconversation.com/profiles/verena-vaiciurgis-1647095">Verena Vaiciurgis</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>, and <a href="https://theconversation.com/profiles/yasmine-probst-235268">Yasmine Probst</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> We live in a society that glorifies dieting, with around <a href="https://doi.org/10.1111%2Fobr.12466">42% of adults globally</a> having tried to lose weight. Messages about <a href="https://doi.org/10.2196/38245">dieting and weight loss</a> are amplified on social media, with a never-ending cycle of weight loss fads and diet trends. Amid often conflicting messages and misinformation, if you’re looking for diet advice online, it’s easy to become confused and overwhelmed. So before diving into the latest weight loss trend or extreme diet, consider these four questions to help you make a more informed decision. <h2>1. Is the diet realistic?</h2> Have you considered the financial cost of maintaining the diet or lifestyle, and the time and resources that would be required? For example, do you need to purchase specific products, supplements, or follow a rigid meal plan? If the diet is coming from someone who is trying to sell you something – such as a particular weight-loss product you need in order to follow the diet – this could be a particular red flag. Many extreme diet recommendations come from a place of privilege and overlook food access, affordability, cooking skills, where you live, or even your culture and ethics. If the diet has these sorts of issues it can lead to <a href="https://doi.org/10.1017/S1368980024000132">frustration, stress, stigmatisation</a> and feelings of failure for the person trying to adhere to the diet. But the problem may be with the diet itself – not with you. <h2>2. Is there evidence to support this diet?</h2> Self-proclaimed “experts” online will often make claims focused on specific groups, known as <a href="https://doi.org/10.4103%2F0972-6748.77642">target populations</a>. This might be 30- to 50-year-old men with diabetes, for example. In some cases, evidence for claims made may come from animal studies, which might not be applicable to humans at all. So be aware that if research findings are for a group that doesn’t match your profile, then the results might not be relevant to you. It takes time and a lot of high-quality studies to tell us a “diet” is safe and effective, not just one study. Ask yourself, is it supported by multiple studies in humans? Be critical and question the claims before you accept them. For accurate information look for government websites, or ask your GP or dietitian. <h2>3. How will this diet affect my life?</h2> Food is much more than calories and nutrients. It plays many roles in our lives, and likewise diets can influence our lives in ways we often overlook. Socially and culturally, food can be a point of <a href="https://doi.org/10.1017/S1368980024000132">connection and celebration</a>. It can be a source of enjoyment, a <a href="https://doi.org/10.1016/j.jbusres.2018.12.024">source of</a> comfort, or even a way to explore new parts of the world. So when you’re considering a new diet, think about how it might affect meaningful moments for you. For example, if you’re going travelling, will your diet influence the food choices you make? Will you feel that you can’t sample the local cuisine? Or would you be deterred from going out for dinner with friends because of their choice of restaurant? <h2>4. Will this diet make me feel guilty or affect my mental health?</h2> What is your favourite meal? Does this diet “allow” you to eat it? Imagine visiting your mum who has prepared your favourite childhood meal. How will the diet affect your feelings about these special foods? Will it cause you to feel stressed or guilty about enjoying a birthday cake or a meal cooked by a loved one? Studies have shown that dieting can negatively impact our <a href="https://doi.org/10.1007%2FBF03405201">mental health</a>, and skipping meals can increase symptoms of <a href="https://doi.org/10.1016/j.jagp.2020.01.160">depression and anxiety</a>. Many diets fail to consider the psychological aspects of eating, even though our mental health is just as important as physical health. Eating should not make you feel stressed, anxious, or guilty. So before starting another diet, consider how it might affect your mental health. <h2>Moving away from a dieting mindset</h2> We’re frequently told that weight loss is the path to better health. Whereas, we can prioritise our health without focusing on our weight. Constant messages about the need to lose weight can also be harmful to mental health, and not necessarily helpful for <a href="https://doi.org/10.1152/ajpregu.00755.2010">physical health</a>. Our research has found eating in a way that prioritises health over weight loss is linked to a range of <a href="https://doi.org/10.1016/j.appet.2024.107361">positive outcomes</a> for our health and wellbeing. These include a more <a href="https://books.google.com.au/books?hl=en&lr=&id=IuZzDgAAQBAJ&oi=fnd&pg=PT9&dq=%22relationship+with+food%22&ots=e-NxLzUIFF&sig=s7p6_SijfgZE6Odx7ztV4xXPGp8&redir_esc=y#v=onepage&q=%22relationship%20with%20food%22&f=false">positive relationship</a> with food, and less guilt and stress. Our research also indicates <a href="https://doi.org/10.1016/j.appet.2024.107361">mindful and intuitive eating</a> practices – which focus on internal cues, body trust, and being present and mindful when eating – are related to lower levels of depression and stress, and greater body image and self-compassion. But like anything, it takes practice and time to build a positive relationship with food. Be kind to yourself, seek out <a href="https://www.sizeinclusivehealth.org.au/find-a-provider">weight-inclusive</a> health-care professionals, and the changes will come. Finally, remember you’re allowed to find joy in food.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237766/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/melissa-eaton-1522868">Melissa Eaton</a>, Accredited Practising Dietitian; PhD Candidate, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>; <a href="https://theconversation.com/profiles/verena-vaiciurgis-1647095">Verena Vaiciurgis</a>, Accredited Practising Dietitian; PhD Candidate, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a>, and <a href="https://theconversation.com/profiles/yasmine-probst-235268">Yasmine Probst</a>, Associate Professor, School of Medical, Indigenous and Health Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/thinking-of-trying-a-new-diet-4-questions-to-ask-yourself-before-you-do-237766">original article</a>. </div>

Body

Is still water better for you than sparkling water?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/christian-moro-121754">Christian Moro</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/charlotte-phelps-1187658">Charlotte Phelps</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Still or sparkling? It’s a question you’ll commonly hear in a café or restaurant and you probably have a preference. But is there any difference for your health? If you love the fizz, here’s why you don’t have to pass on the sparkling water. <h2>What makes my water sparkle?</h2> This article specifically focuses on comparing still filtered water to carbonated filtered water (called “sparkling water” or “unflavoured seltzer”). Soda water, mineral water, tonic water and flavoured water are similar, but not the same product. The bubbles in sparkling water are created by adding carbon dioxide to filtered water. It reacts to produce carbonic acid, which makes sparkling water more acidic (a pH of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5747581/">about 3.5</a>) than still (closer to neutral, with a pH around 6.5-8.5). <h2>Which drink is healthiest?</h2> Water is the best way to hydrate our bodies. Research shows when it comes to <a href="https://pubmed.ncbi.nlm.nih.gov/26702122/">hydration</a>, still and sparkling water are <a href="https://www.jstage.jst.go.jp/article/jnsv/58/5/58_333/_article">equally effective</a>. Some people believe water is healthier when it comes from a sealed bottle. But in Australia, tap water is <a href="https://www.waterquality.gov.au/guidelines/drinking-water">monitored very carefully</a>. Unlike bottled water, it also has the added benefit of fluoride, which can help protect young children against <a href="https://linkinghub.elsevier.com/retrieve/pii/S0002-8177(14)60225-7">tooth decay</a> and cavities. Sparkling or still water is always <a href="https://pubmed.ncbi.nlm.nih.gov/30354445/">better</a> than artificially sweetened flavoured drinks or juices. <h2>Isn’t soda water bad for my teeth and bones?</h2> There’s no evidence sparkling water damages your bones. While drinking a lot of soft drinks is linked to increased <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071508/">fractures</a>, this is largely due to their association with higher rates of obesity. Sparkling water is more acidic than still water, and acidity can soften the teeth’s <a href="https://pubmed.ncbi.nlm.nih.gov/35635779/">enamel</a>. Usually this is not something to be too worried about, unless it is mixed with sugar or citrus, which has much higher levels of acidity and can harm teeth. However, if you grind your teeth often, the softening could enhance the <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/teeth-grinding#risk-factors-for-tooth-grinding">damage it causes</a>. If you’re undertaking a home whitening process, sparkling water <a href="https://pubmed.ncbi.nlm.nih.gov/39123328/">might discolour</a> your teeth. In most other cases, it would take a lot of sparkling water to pass by the teeth, for a long period of time, to cause any noticeable damage. <h2>How does drinking water affect digestion?</h2> There is a <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348">misconception</a> drinking water (of any kind) with a meal is bad for digestion. While theoretically water could dilute stomach acid (which breaks down food), the practice of drinking it doesn’t appear <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11045127/">to have any negative effect</a>. Your digestive system simply adapts to the consistency of the meal. Some people do find that carbonated beverages cause some stomach upset. This is due to the build-up of <a href="https://www.sciencedirect.com/science/article/pii/S0939475309000787">gases</a>, which can cause bloating, cramping and discomfort. For people with an <a href="https://www.nature.com/articles/s41598-023-44916-8">overactive bladder</a>, the acidity might also aggravate the <a href="https://journals.physiology.org/doi/full/10.1152/ajpcell.00441.2022">urinary</a> system. Interestingly, the fizzy “<a href="https://pubmed.ncbi.nlm.nih.gov/34399552/">buzz</a>” you feel in your mouth from sparkling water fades the more you drink it. <h2>Is cold water harder to digest?</h2> You’ve chosen still or sparkling water. What about its temperature? There are surprisingly few studies about the effect of drinking cold water compared to room temperature. There is some evidence colder water (at two degrees Celsius) might inhibit <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7000532/">gastric contractions</a> and slow down digestion. Ice water may constrict blood vessels and cause <a href="https://www.sciencedirect.com/science/article/abs/pii/0306362383900642">cramping</a>. However other research suggests drinking cold water might temporarily boost <a href="https://academic.oup.com/jcem/article/88/12/6015/2661518">metabolism</a>, as the body needs to expend energy to warm it up to body temperature. This effect is minimal and unlikely to lead to significant <a href="https://academic.oup.com/jcem/article/91/9/3598/2656772">weight loss</a>. <h2>Which water wins?</h2> The bottom line is water is essential, hydrates us and has countless other <a href="https://news.com.au/lifestyle/health/diet/fewer-than-25-per-cent-simple-question-most-aussies-cant-answer/news-story/04693f23f03d9e8b6483cf34b47d9fcb">health benefits</a>. Water, with carbonated bubbles or without, will always be the healthiest drink to choose. And if you’re concerned about any impact to teeth enamel, one trick is to follow sparkling water with a glass of still. This helps rinse the teeth and return your mouth’s acidity back to normal.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237125/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/christian-moro-121754">Christian Moro</a>, Associate Professor of Science & Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/charlotte-phelps-1187658">Charlotte Phelps</a>, Senior Teaching Fellow, Medical Program, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-still-water-better-for-you-than-sparkling-water-237125">original article</a>. </div>

Food & Wine

Is white rice bad for me? Can I make it lower GI or healthier?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Rice is a <a href="http://www.ipni.net/publication/bci.nsf/0/42A2EA40E95CBD1385257BBA006531E9/$FILE/Better%20Crops%20International%202002-3%20p03.pdf">culinary staple</a> in Australia and around the world. It might seem like a given that brown rice is healthier than white and official <a href="https://www.eatforhealth.gov.au/eating-well/healthy-recipes/recipe-modification-tips">public health resources</a> often recommend brown rice instead of white as a “healthy swap”. But <a href="https://pubmed.ncbi.nlm.nih.gov/34441728/">Australians definitely prefer white rice</a> over brown. So, what’s the difference, and what do we need to know when choosing rice? <h2>What makes rice white or brown?</h2> Rice “grains” are technically seeds. A complete, whole rice seed is called a “paddy”, which has <a href="https://www.fao.org/4/t0567e/t0567e07.htm">multiple parts</a>: <ol> <li>the “hull” is the hard outer layer which protects the seed</li> <li>the “bran”, which is a softer protective layer containing the seed coat</li> <li>the “germ” or the embryo, which is the part of the seed that would develop into a new plant if was germinated</li> <li>the “endosperm”, which makes up most of the seed and is essentially the store of nutrients that feeds the developing plant as a seed grows into a plant.</li> </ol> Rice needs to be <a href="https://www.tandfonline.com/doi/pdf/10.1080/87559128509540778">processed</a> for humans to eat it. Along with cleaning and drying, the hard hulls are removed since we can’t digest them. This is how <a href="https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/1541-4337.12449">brown rice is made</a>, with the other three parts of the rice remaining intact. This means brown rice is regarded as a “wholegrain”. White rice, however, is a “refined” grain, as it is <a href="https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/1541-4337.12449">further polished</a> to remove the bran and germ, leaving just the endosperm. This is a mechanical and not a chemical process. <h2>What’s the difference, nutritionally?</h2> Keeping the bran and the germ means <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/cche.10322">brown rice has more</a> magnesium, phosphorus, potassium B vitamins (niacin, folate, riboflavin and pyridoxine), iron, zinc and fibre. The germ and the bran also contain more bioactives (compounds in foods that aren’t essential nutrients but have health benefits), like <a href="https://www.mdpi.com/1420-3049/28/2/532#:%7E:text=Brown%20rice%20(BR)%20is%20obtained,and%20phenolic%20compounds%20%5B3%5D.">oryzanols and phenolic compounds</a> which have antioxidant effects. But that doesn’t mean white rice is just empty calories. It <a href="https://www.glnc.org.au/wp-content/uploads/2011/04/GLNC_Rice-factsheet_WEB.pdf">still contains</a> vitamins, minerals and some fibre, and is low in fat and salt, and is naturally gluten-free. White and brown rice actually have <a href="https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/1541-4337.12449">similar</a> amounts of calories (or kilojoules) and total carbohydrates. There are studies that show eating more white rice is linked to <a href="https://diabetesjournals.org/care/article/43/11/2625/35820/A-Global-Perspective-on-White-Rice-Consumption-and">a higher risk</a> of type 2 diabetes. But it is difficult to know if this is down to the rice itself, or other related factors such as socioeconomic variables or other dietary patterns. <h2>What about the glycaemic index?</h2> The higher fibre means brown rice has a <a href="https://www.sciencedirect.com/science/article/pii/S0002916523314862">lower glycaemic index</a> (GI), meaning it raises blood sugar levels more slowly. But this is highly variable between different rices within the white and brown categories. The <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/carbohydrates-and-the-glycaemic-index#:%7E:text=The%20glycaemic%20index%20(GI)%20is,simple'%20or%20'complex'.">GI system</a> uses low (less than 55), medium (55–70) and high (above 70) categories. <a href="https://glycemicindex.com/gi-search/?food_name=rice&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=">Brown rices</a> fall into the low and medium categories. <a href="https://glycemicindex.com/gi-search/?food_name=rice&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=">White rices</a> fall in the medium and high. There are specific <a href="https://www.gisymbol.com/low-gi-products/sunrice-doongara-low-gi-white-clever-rice-1kg/">low-GI types available</a> for both white and brown types. You can also lower the GI of rice by <a href="https://pubs.acs.org/doi/abs/10.1021/jf503203r">heating and then cooling it</a>. This process converts some of the “available carbohydrates” into “resistant starch”, which then functions like dietary fibre. <h2>Are there any benefits to white rice?</h2> The <a href="https://www.realsimple.com/brown-rice-vs-white-rice-8417468#:%7E:text=The%20eating%20experience%20between%20these,chewier%20texture%20and%20nuttier%20flavor.">taste and textural qualities</a> of white and brown rices differ. White rice tends to have a softer texture and more mild or neutral flavour. Brown rice has a chewier texture and nuttier flavour. So, while you can technically substitute brown rice into most recipes, the experience will be different. Or other ingredients may need to be added or changed to create the desired texture. Removing more of the outer layers may also reduce the levels of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10375490/">contaminants</a> such as pesticides. <h2>We don’t just eat rice</h2> Comparing white and brown rice seems like an easy way to boost nutritional value. But just because one food (brown rice) is more nutrient-dense doesn’t make the other food (white rice) “bad”. Ultimately, it’s not often that we eat just rice, so we don’t need the rice we choose to be the perfect one. Rice is typically the staple base of a more complex dish. So, it’s probably more important to think about what we eat with rice. Adding vegetables and lean proteins to rice-based dishes can easily add the micronutrients, bioactives and fibre that white rice is comparatively lacking, and this can likely do more to contribute to diet quality than eating brown rice instead.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/236767/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, Adjunct Senior Lecturer, Nutrition, Dietetics & Food Innovation - School of Health Sciences, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-white-rice-bad-for-me-can-i-make-it-lower-gi-or-healthier-236767">original article</a>. </div>

Food & Wine

4 ways to cut down on meat when dining out – and still make healthy choices

<div class="theconversation-article-body"> .<a href="https://theconversation.com/profiles/laura-marchese-1271636">Laura Marchese</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/katherine-livingstone-324808">Katherine Livingstone</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Many of us are looking for ways to eat a healthier and more <a href="https://theconversation.com/how-sustainable-is-your-weekly-grocery-shop-these-small-changes-can-have-big-benefits-234367">sustainable diet</a>. And one way to do this is by reducing the amount of meat we eat. That doesn’t mean you need to become a <a href="https://theconversation.com/why-you-should-eat-a-plant-based-diet-but-that-doesnt-mean-being-a-vegetarian-78470">vegan or vegetarian</a>. Our <a href="https://jn.nutrition.org/article/S0022-3166(24)00333-X/fulltext">recent research</a> shows even small changes to cut down on meat consumption could help improve health and wellbeing. But not all plant-based options are created equal and some are <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">ultra-processed</a>. Navigating what’s available when eating out – including options like tofu and fake meats – can be a challenge. So what are your best options at a cafe or restaurant? Here are some guiding principles to keep in mind when cutting down on meat. <h2>Health benefits to cutting down</h2> Small amounts of lean meat can be part of a healthy, balanced diet. But the majority of Australians <a href="https://cancer.org.au/about-us/policy-and-advocacy/prevention/obesity/related-resources/meat-and-cancer#consumption">still eat more meat</a> than recommended. Only a small percentage of Australians (10%) are vegetarian or vegan. But an <a href="https://www.foodfrontier.org/wp-content/uploads/2019/10/Food-Frontier-Hungry-For-Plant-Based-Australian-Consumer-Insights.pdf">increasing</a> number opt for a <a href="https://theconversation.com/love-meat-too-much-to-be-vegetarian-go-flexitarian-73741">flexitarian</a> diet. <a href="https://theconversation.com/whats-the-difference-between-vegan-and-vegetarian-225275">Flexitarians</a> eat a diet rich in fruits and vegetables, while still enjoying small amounts of meat, dairy, eggs and fish. Our <a href="https://jn.nutrition.org/article/S0022-3166(24)00333-X/fulltext">recent research</a> looked at whether the average Australian diet would improve if we swapped meat and dairy for plant-based alternatives, and the results were promising. The study found health benefits when people halved the amount of meat and dairy they ate and replaced them with healthy plant-based foods, like tofu or <a href="https://www.heartfoundation.org.au/blog/why-you-need-legumes-in-your-life">legumes</a>. On average, their dietary fibre intake – which helps with feeling fuller for longer and digestive health – went up. Saturated fats – which increase our blood cholesterol levels, a risk factor for heart disease – went down. Including more fibre and less saturated fat helps reduce the risk of <a href="https://www.heartfoundation.org.au/healthy-living/healthy-eating/healthy-eating-to-protect-your-heart">heart disease</a>. Achieving these health benefits may be as simple as swapping ham for baked beans in a toastie for lunch, or substituting half of the mince in your bolognese for lentils at dinner. <h2>How it’s made matters</h2> For a long time we’ve known processed meats – such as ham, bacon and sausages – are bad for your health. Eating high amounts of these foods is associated with poor <a href="https://www.heartfoundation.org.au/healthy-living/healthy-eating/protein-and-heart-health">heart health</a> and some forms of <a href="https://cancer.org.au/cancer-information/causes-and-prevention/diet-and-exercise/meat-and-cancer-risk">cancer</a>. But the same can be true of many processed meat alternatives. Plant-based alternatives designed to mimic meat, such as sausages and burgers, have become readily available in supermarkets, cafes and restaurants. These products are ultra-processed and can be <a href="https://theconversation.com/we-looked-at-700-plant-based-foods-to-see-how-healthy-they-really-are-heres-what-we-found-222991">high in salt and saturated fat</a>. Our study found when people replaced meat and dairy with ultra-processed meat alternatives – such as plant-based burgers or sausages – they ate more salt and less calcium, compared to eating meat or healthy plant-based options. So if you’re cutting down on meat for health reasons, it’s important to think about what you’re replacing it with. The <a href="https://www.eatforhealth.gov.au/sites/default/files/2022-09/n55g_adult_brochure.pdf">Australian Dietary Guidelines</a> recommend eggs, legumes/beans, tofu, nuts and seeds. Tofu can be a great option. But we recommend flavouring plain tofu with herbs and spices yourself, as pre-marinated products are often ultra-processed and can be high in salt. <h2>What about when dining out?</h2> When you’re making your own food, it’s easier to adapt recipes or reduce the amount of meat. But when faced with a menu, it can be difficult to work out what is the best option. Here are our four ways to make healthy choices when you eat out: 1. Fill half your plate with vegetables When cutting down on meat, aim for half your plate to be vegetables. Try to also eat <a href="https://theconversation.com/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body-191337">a variety of colours</a>, such as leafy green spinach, red capsicum and pumpkin. When you’re out, this might look like choosing a vegetable-based entree, a stir-fry or ordering a side salad to have with your meal. 2. Avoid the deep fryer The Australian Dietary Guidelines <a href="https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_130530.pdf">recommend limiting</a> deep fried foods to once a week or less. When dining out, choose plant-based options that are sautéed, grilled, baked, steamed, boiled or poached – instead of those that are crumbed or battered before deep frying. This could mean choosing vegetarian dumplings that are steamed not fried, or poached eggs at brunch instead of fried. Ordering a side of roast vegetables instead of hot chips is also a great option. 3. Pick wholegrains Scan the menu for wholegrain options such as brown rice, wholemeal pizza or pasta, barley, quinoa or wholemeal burger buns. Not only are they good sources of protein, but they also provide more <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre">dietary fibre</a> than refined grains, which help keep you fuller for longer. 4. If you do pick meat – choose less processed kinds You may not always want, or be able, to make a vegetarian choice when eating out and with other people. If you do opt for meat, it’s better to steer clear of processed options like bacon or sausages. If sharing dishes with other people, you could try adding unprocessed plant-based options into the mix. For example, a curry with lentils or chickpeas, or a vegetable-based pizza instead of one with ham or salami. If that’s not an option, try choose meat that’s a lean cut, such as chicken breast, or options which are grilled rather than fried.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/236505/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/laura-marchese-1271636">Laura Marchese</a>, PhD candidate at the Institute for Physical Activity and Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/katherine-livingstone-324808">Katherine Livingstone</a>, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/4-ways-to-cut-down-on-meat-when-dining-out-and-still-make-healthy-choices-236505">original article</a>. </div>

Food & Wine

Woolies trial bold new "scan as you go" trolleys

Woolworths shoppers will be able to scan their groceries when they go into their trolleys in an Australian-first trial of the tech carts. The Scan and Go carts are being trialled at a Woolworths in Windsor in western Sydney, with customers now able to scan items as they add them to their cart, eliminating time at busy checkouts. The technology, which has long been used in supermarkets overseas, utilises the already existing EverydayRewards cards, which allows access to a touchscreen that clips onto the trolley. As you peruse the aisles, shoppers then scan their items on the touchscreen as they go into the trolley, with the screen adding up the total of your groceries. Customers still have to pay at the checkout, but the supermarket says as the smart carts roll out, customers could eventually swipe their cards and pay directly at their trolley, cutting out the need for any time in line for tills. "The technology is co-created with one of our international partners [and is] home-grown in Australia, [we've] really been able to make sure it meets the Australian consumers needs," Woolies Managing Director Faye Ihan said. The high-tech system is meant to save shoppers time and money while doing their weekly grocery shop. "I actually have only been in here for half an hour I'd normally be here for over an hour," one customer who tried the smart cart told <a href="https://www.9news.com.au/national/woolies-trials-new-scan-as-you-go-trolleys/4e7e5c2d-04e9-4997-8a0e-0bb4bba8948d" target="_blank" rel="noopener">9News</a>. The company says the rollout won't impact employment, as Woolworths employees will conduct random checks of people shopping to make sure people don't exploit the system to steal. If the trial is successful, Woolworths says it will one day expand the smart carts to all Australian stories. Image credits: 9News

Food & Wine

5 foods to add to your shopping list to save money – and they’re good for you too

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Food prices are <a href="https://www.abc.net.au/news/2024-06-13/anglicare-cost-living-unemployment-groceries-fuel-rent-prices/103972166?utm_medium=social&utm_content=sf273549397&utm_campaign=abc&utm_source=linkedin.com&sf273549397=1">adding pressure on household budgets</a>, especially for Australians on the lowest incomes. To help save money on the weekly groceries, consider adding these five staples to your shopping trolley: eggs, oats, carrots, UHT milk and apples. These foods rate highly on the <a href="https://pubmed.ncbi.nlm.nih.gov/20181811/">nutrient-rich foods index</a> and on cost, meaning they represent good value for money when it comes to buying nutritious food. Loading up on these items helps push more expensive, less nutritious foods out of your trolley. Keeping a supply at your place will also save extra trips to the shops, which saves petrol and time. <h2>1. Eggs</h2> Eggs are extremely good value at around A$6 a dozen (50 cents an egg). Meat, chicken and fish prices vary from $12 a kilo for mince, $12–$20 a kilo for chicken, to $20–$50 a kilo for steak and fish depending on cut or type. Selecting the cheapest cuts still costs $2–$3 a serve, compared to two eggs at a $1 serve. When you swap a red meat meal for an eggy dish, this can add up to a big saving. Try our egg recipes on the <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/meals--dinner,lunch/superfoods--eggs">No Money No Time website</a>, from <a href="https://nomoneynotime.com.au/healthy-easy-recipes/sweetcorn-and-zucchini-fritters">fritters</a>, to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/mushroom-omelette">omelettes</a>, or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rainbow-rice">fried rice</a>. These recipes also help use up other items you have in the pantry, fridge and veggie crisper. Eggs are a good <a href="https://www.australianeggs.org.au/nutrition/nutrients-and-vitamins">source</a> of protein and also contain choline, lutein and zeaxanthin, vitamins A, B2, B12, D, E and folate, and minerals iron, zinc, iodine and selenium. For people concerned about eggs raising cholesterol, a <a href="https://pubmed.ncbi.nlm.nih.gov/38370115/">recent review of research evidence</a> concluded there wasn’t likely to be any adverse effect on overall disease risk when consuming up to one egg a day. <h2>2. Rolled oats</h2> Rolled oats vary a lot in price from about $2 a kilogram for “own brand”, up to $9 for premium varieties. Oats are really <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/keywords--Oats">versatile</a>. For breakfast you can make <a href="https://nomoneynotime.com.au/healthy-easy-recipes/microwave-porridge">porridge</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-overnight-oats">overnight oats,</a> DIY muesli or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/gingerbread-granola">granola</a>. Oats make a pastry substitute for a <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rolled-oats-quiche">quick and easy quiche base</a>. Or blitz them in a food processor and use as a breadcrumb substitute. For dessert, you can use them to top a comforting <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. <a href="https://www.glnc.org.au/resource/oats-2/">Oats are a wholegrain</a>, meaning they retain every part of the original grain – the germ, bran and outer layers – and hence more fibre and nutrients. Oats are a rich in beta-glucan, a soluble fibre that <a href="https://pubmed.ncbi.nlm.nih.gov/34236436/">helps lower blood cholesterol levels</a> by binding with bile acids in the gut, meaning they can’t be converted into LDL (bad) cholesterol. They <a href="https://www.glnc.org.au/resource/oats-2/">also contain</a> B vitamins of thiamin (b1), riboflavin (B2), niacin (B3), pyridoxine (B6), pantothenic acid (B5) and folate (B9), as well as vitamin E and the minerals iron, zinc, magnesium, phosphorus and potassium. <h2>3. Carrots</h2> It’s hard to get better value than a bag of carrots at about $2.50 a kilo. They last for ages in the fridge and can be eaten raw, as carrot sticks or with <a href="https://nomoneynotime.com.au/healthy-easy-recipes/moroccan-carrot-dip">carrot dip</a>, or baked to make carrot veggie “<a href="https://nomoneynotime.com.au/healthy-easy-recipes/vegetable-chips">chips</a>”. Try grating carrot as an extra on a salad roll or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/basic-beef-burgers">burger</a>, or mixed into grated cheese to extend it when topping tacos, pasta or pizza, or even a dish like <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-cauliflower-macaroni-cheese">mac and cheese</a>. Other versatile uses include soup, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-puree">carrot mash</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/baked-carrots-with-honey-thyme">roasted carrots</a> or, for something sweet, carrot muffins or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-carrot-cake-bliss-balls">bliss balls</a>. Carrots are rich in the carotenoids <a href="https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/">alpha-carotene and beta-carotene</a>, which get converted into vitamin A in the body and used in antibody production and to maintain <a href="https://ods.od.nih.gov/factsheets/VitaminA-Consumer/">healthy functioning</a> of your eyes, skin, lungs and gut. <h2>4. Longlife skim milk</h2> Longlife skim milk costs about $1.60 a litre. While some fresh varieties are around the same price, the value of longlife milk is that you can keep a store of it in the cupboard, meaning you never run out and it has a long shelf life. Milk makes great <a href="https://nomoneynotime.com.au/healthy-easy-recipes/banana-breakfast-smoothie">smoothies</a> and is an essential ingredient in dishes from quiche to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/cauliflower-cheese-bake">cauliflower cheese</a> to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-lemon-orange-delicious">lemon delicious</a> pudding. <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#nutrients-in-milk">Milk contains</a> protein, calcium, magnesium, zinc, potassium and vitamins A, B2 and B12. Research shows regular milk consumption is <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#milk-and-health-conditions">associated with</a> a lower risk of developing osteoporosis, high blood pressure, type 2 diabetes, heart disease and colon cancer. <h2>5. Apples</h2> A bag of apples costs about $4 or 60 cents an apple and $4–$5 for a large can of stewed apple. Apples make a portable snack. Add <a href="https://nomoneynotime.com.au/healthy-easy-recipes/comforting-apple-porridge">them to porridge</a>, serve <a href="https://nomoneynotime.com.au/healthy-easy-recipes/pork-loin-rolls">with pork</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-apple-coleslaw-with-mustard-vinaigrette">in coleslaw</a> or in <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. Apples <a href="https://pubmed.ncbi.nlm.nih.gov/35502671/">contain</a> dietary fibre and pectin, vitamin B6 and C, and the minerals potassium, calcium, nitrogen, magnesium and traces of zinc, iron and copper. In <a href="https://pubmed.ncbi.nlm.nih.gov/31667463/">observational studies</a>, people who ate more apples had a lower risk of heart disease, stroke, type 2 diabetes and death from any cause. For easy, tasty, economical meals that are quick to prepare, without too much effort, along with our food budget tips, visit our team’s <a href="https://nomoneynotime.com.au/">No Money No Time</a> website.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/229903/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/5-foods-to-add-to-your-shopping-list-to-save-money-and-theyre-good-for-you-too-229903">original article</a>. </div>

Food & Wine

Food and exercise can treat depression as well as a psychologist, our study found. And it’s cheaper

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/adrienne-oneil-268324">Adrienne O'Neil</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/sophie-mahoney-1557294">Sophie Mahoney</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Around <a href="https://www.aihw.gov.au/getmedia/6b19e493-0ebe-420f-a9a3-e48b26aace9f/aihw-aus-249-ib.pdf?v=20240628145747&inline=true">3.2 million</a> Australians live with depression. At the same time, <a href="https://www.aihw.gov.au/getmedia/6b19e493-0ebe-420f-a9a3-e48b26aace9f/aihw-aus-249-ib.pdf?v=20240628145747&inline=true">few</a> Australians meet recommended dietary or physical activity guidelines. What has one got to do with the other? Our world-first trial, <a href="https://www.thelancet.com/journals/lanwpc/article/PIIS2666-6065%2824%2900136-6/fulltext">published this week</a>, shows improving diet and doing more physical activity can be as effective as therapy with a psychologist for treating low-grade depression. Previous studies (including <a href="https://link.springer.com/article/10.1186/s12916-017-0791-y">our own</a>) have found “lifestyle” therapies are effective for depression. But they have never been directly compared with psychological therapies – until now. Amid a nation-wide <a href="https://www.health.gov.au/sites/default/files/2023-10/national-mental-health-workforce-strategy-2022-2032.pdf">shortage</a> of mental health professionals, our research points to a potential solution. As we found lifestyle counselling was as effective as psychological therapy, our findings suggest dietitians and exercise physiologists may one day play a role in managing depression. <h2>What did our study measure?</h2> During the prolonged COVID lockdowns, Victorians’ distress levels were <a href="https://onlinelibrary.wiley.com/doi/full/10.5694/mja2.50831">high and widespread</a>. Face-to-face mental health services were limited. Our trial targeted people living in Victoria with elevated distress, meaning at least mild depression but not necessarily a diagnosed mental disorder. Typical symptoms included feeling down, hopeless, irritable or tearful. We partnered with our <a href="https://www.barwonhealth.org.au/mhdas/">local mental health service</a> to recruit 182 adults and provided group-based sessions on Zoom. All participants took part in up to six sessions over eight weeks, facilitated by health professionals. Half were randomly assigned to participate in a program co-facilitated by an accredited practising dietitian and an exercise physiologist. That group – called the lifestyle program – developed nutrition and movement goals: <ul> <li>eating a wide variety of foods</li> <li>choosing high-fibre plant foods</li> <li>including high quality fats</li> <li>limiting discretionary foods, such as those high in saturated fats and added sugars</li> <li>doing enjoyable physical activity.</li> </ul> The second group took part in psychotherapy sessions convened by two psychologists. The psychotherapy program used cognitive behavioural therapy (CBT), the gold standard for treating depression in <a href="https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2730724">groups and when delivered remotely</a>. In both groups, participants could continue existing treatments (such as taking antidepressant medication). We gave both groups <a href="https://link.springer.com/article/10.1186/s12888-022-03840-3">workbooks and hampers</a>. The lifestyle group received a food hamper, while the psychotherapy group received items such as a colouring book, stress ball and head massager. <h2>Lifestyle therapies just as effective</h2> We found similar results in each program. At the trial’s beginning we gave each participant a score based on their self-reported mental health. We measured them again at the end of the program. Over eight weeks, those scores showed symptoms of depression reduced for participants in the lifestyle program (42%) and the psychotherapy program (37%). That difference was not statistically or clinically meaningful so we could conclude both treatments were as good as each other. There were some differences between groups. People in the lifestyle program improved their diet, while those in the psychotherapy program felt they had increased their social support – meaning how connected they felt to other people – compared to at the start of the treatment. Participants in both programs increased their physical activity. While this was expected for those in the lifestyle program, it was less expected for those in the psychotherapy program. It may be because they knew they were enrolled in a research study about lifestyle and subconsciously changed their activity patterns, or it could be a positive by-product of doing psychotherapy. There was also not much difference in cost. The lifestyle program was slightly cheaper to deliver: A$482 per participant, versus $503 for psychotherapy. That’s because hourly rates differ between dietitians and exercise physiologists, and psychologists. <h2>What does this mean for mental health workforce shortages?</h2> Demand for mental health services is increasing in Australia, while at the same time the workforce <a href="https://www.health.gov.au/sites/default/files/2023-10/national-mental-health-workforce-strategy-2022-2032.pdf">faces worsening nation-wide shortages</a>. Psychologists, who provide <a href="https://www.aihw.gov.au/getmedia/6b19e493-0ebe-420f-a9a3-e48b26aace9f/aihw-aus-249-ib.pdf?v=20240628145747&inline=true">about half</a> of all mental health services, can have long wait times. Our results suggest that, with the appropriate training and guidelines, allied health professionals who specialise in diet and exercise could help address this gap. Lifestyle therapies can be combined with psychology sessions for multi-disciplinary care. But diet and exercise therapies could prove particularly effective for those on waitlists to see a psychologists, who may be receiving no other professional support while they wait. Many dietitians and exercise physiologists already have advanced skills and expertise in motivating behaviour change. Most accredited practising dietitians are trained in managing <a href="https://link.springer.com/content/pdf/10.1007/978-3-030-67929-3_38-1.pdf">eating disorders</a> or <a href="https://www.nature.com/articles/s41572-020-0200-2">gastrointestinal conditions</a>, which commonly overlap with depression. There is also a cost argument. It is <a href="https://journals.sagepub.com/doi/full/10.1177/1355819616668202">overall cheaper</a> to train a dietitian ($153,039) than a psychologist ($189,063) – and it takes less time. <h2>Potential barriers</h2> Australians with chronic conditions (such as diabetes) can access subsidised dietitian and exercise physiologist appointments under various Medicare treatment plans. Those with eating disorders can also access subsidised dietitian appointments. But mental health care plans for people with depression do not support subsidised sessions with dietitians or exercise physiologists, despite <a href="https://dietitiansaustralia.org.au/sites/default/files/2024-04/Dietitians%20Australia%20Mental%20Health%20Evidence%20Brief%202024.pdf">peak bodies</a> urging them to do so. Increased training, upskilling and Medicare subsidies would be needed to support dietitians and exercise physiologists to be involved in treating mental health issues. <a href="https://foodandmoodcentre.com.au/academy">Our training</a> and clinical <a href="https://www.tandfonline.com/doi/full/10.1080/15622975.2022.2112074">guidelines</a> are intended to help clinicians practising lifestyle-based mental health care within their scope of practice (activities a health care provider can undertake). <h2>Future directions</h2> Our trial took place during COVID lockdowns and examined people with at least mild symptoms of depression who did not necessarily have a mental disorder. We are seeking to replicate these findings and are now running <a href="https://foodandmoodcentre.com.au/projects/the-harmone-trial/">a study</a> open to Australians with mental health conditions such as major depression or bipolar disorder. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/235952/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/adrienne-oneil-268324">Adrienne O'Neil</a>, Professor, Food & Mood Centre, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/sophie-mahoney-1557294">Sophie Mahoney</a>, Associate Research Fellow, Food and Mood Centre, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/food-and-exercise-can-treat-depression-as-well-as-a-psychologist-our-study-found-and-its-cheaper-235952">original article</a>. </div>

Mind

How to help your grandkids avoid the same food mistakes you made

For parents and grandparents, often the biggest challenge is knowing what foods you should provide for your children, particularly if you have a picky eater. I am a father, so I know firsthand how fussy children can be, even more so at the end of the day when they are feeling shattered. Many parents see mealtimes as an opportunity to fill ’em up and get ’em out, which teaches your child that food is all about being ‘fast’ and unintentionally promotes a set of food-related behaviours that research tells us leads to negative health outcomes. I realise that with the endless demands of modern life, mealtimes can feel like yet another repetitive chore to get through, but I’m going give it to you straight: you wouldn’t light up a cigarette in your child’s mouth, and you wouldn’t let your child drink a can of beer, because you know the damage that this does to them. Over time, processed Western food can be just as detrimental to a person’s health as a cigarette or beer. Saving time or placating children by giving them processed food will simply lead to a new generation that struggles with obesity, diabetes, heart disease and other underlying health concerns. Breaking out of these lifelong food habits and ways of thinking is hard to do, which is why so many people don’t. Dealing with fussy eating is one of the most significant – and stressful – challenges many parents face, leaving them frustrated and worried about their child's nutrition, development and health. But fussy eating is normal – in fact, all parents should expect their child to go through a fussy eating phase. The science of why children are fussy eaters The reason why children predominantly go through a period of fussy eating is basic biology – the roots of this behaviour can be traced back to our hunter-gatherer ancestors and their development of a range of physiological responses for survival. This included developing ‘food fussiness’ – a natural aversion to unfamiliar foods and bitter flavours – like vegetables – to avoid ingesting potential toxins. Additionally, as our hunter-gatherer ancestors often experienced extended periods of food scarcity, they learned to seek out and store high-energy, palatable foods found in nature that were also high in natural sugars, fat and protein, such as fruits, honey, meat and nuts, to avoid starvation. As well as offering the best ‘bang for buck’ calorie-wise, these foods also provided a natural high and sense of satisfaction, triggering the release of feel-good chemicals called endorphins and learning chemicals called dopamine, which enabled our ancestors to remember the pleasure associated with eating that food and trigger a response the next time they saw it. So, when your child pushes back on the vegetables, there’s an evolutionary reason why! Seven things you can do to overcome fussy eating Fortunately, there are some simple – but effective – things you can do to support introducing healthy foods to your child or grandchild and overcome fussy eating: 1. Never bribe or force them to eat everything on the plate. You may have been brought up to do this, but it is wrong advice. Forcing them to eat is only disrupting their appetite regulation; let them dictate how much they eat. 2. Involve your child in meal preparation and cooking. Getting your child’s assistance with food shopping and preparation tasks is guaranteed to make them curious about the meal they’ve helped create and more willing to taste it. 3. Eliminate mealtime distractions. Turning off the television and putting the devices away will make sure your child can focus on the important task of tasting and fully experiencing new foods. 4. Wind back the clock and gather everyone around the dinner table. We all know that kids closely observe and mimic their parents so the best way to overcome fussy eating is by showing enthusiasm for trying new foods and a positive attitude toward healthy eating. 5. Offer small portions. Serving new foods in smaller servings will ensure you don’t overwhelm your child with new tastes and allow them to let you know if they’d like more of what they’ve tasted. 6. Resist the urge to make another meal. While it’s tempting to offer an alternative when your child refuses a meal, it creates more problems than it solves, teaching fussy eaters they can get the foods they like by refusing to eat what’s been served. 7. Don’t use food as a reward or punishment. Every parent has been there – trading the promise of a yummy dessert for two more bites of beans – but this practice only creates unhealthy associations with healthy foods. Your children will learn from what you do and eat; this goes for all facets of life, but none more so than what is placed in front of them at the dining table. You hold the keys to your child’s food future. <img src="https://oversixtydev.blob.core.windows.net/media/2024/08/dr-nick-fuller.jpg" alt="" width="1280" height="720" /> Dr Nick Fuller, The University of Sydney and Royal Prince Alfred Hospital, and author of the new book <a href="https://www.penguin.com.au/books/healthy-parents-healthy-kids-9780143791119" target="_blank" rel="noopener">Healthy Parents, Healthy Kids</a>, published by Penguin Books. Image credits: Shutterstock

Body

Cheeky diet soft drink getting you through the work day? Here’s what that may mean for your health

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Many people are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230225/">drinking less</a> sugary soft drink than in the past. This is a great win for public health, given the <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2749350">recognised risks</a> of diets high in sugar-sweetened drinks. But over time, intake of diet soft drinks has <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230225/">grown</a>. In fact, it’s so high that these products are now regularly <a href="https://www.sciencedirect.com/science/article/pii/S0160412020319188">detected in wastewater</a>. So what does the research say about how your health is affected in the long term if you drink them often? <h2>What makes diet soft drinks sweet?</h2> The World Health Organization (WHO) <a href="https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children">advises</a> people “reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (six teaspoons) per day would provide additional health benefits.” But most regular soft drinks contain <a href="https://www.actiononsugar.org/surveys/2014/sugar-sweetened-beverages/">a lot of sugar</a>. A regular 335 millilitre can of original Coca-Cola contains at least <a href="https://www.coca-cola.com/ng/en/about-us/faq/how-much-sugar-is-in-cocacola-original-taste">seven</a> teaspoons of added sugar. Diet soft drinks are designed to taste similar to regular soft drinks but without the sugar. Instead of sugar, diet soft drinks contain artificial or natural sweeteners. The artificial sweeteners include aspartame, saccharin and sucralose. The natural sweeteners include stevia and monk fruit extract, which come from plant sources. Many artificial sweeteners are much sweeter than sugar so less is needed to provide the same burst of sweetness. Diet soft drinks are marketed as healthier alternatives to regular soft drinks, particularly for people who want to reduce their sugar intake or manage their weight. But while surveys of Australian <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551593/">adults</a> and <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/adolescents-knowledge-and-beliefs-regarding-health-risks-of-soda-and-diet-soda-consumption/32F3E0FD6727F18F04C63F0390595131">adolescents</a> show most people understand the benefits of reducing their sugar intake, they often aren’t as aware about how diet drinks may affect health more broadly. <h2>What does the research say about aspartame?</h2> The artificial sweeteners in soft drinks are considered safe for consumption by food authorities, including in the <a href="https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food">US</a> and <a href="https://www.foodstandards.gov.au/consumer/additives/aspartame">Australia</a>. However, some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/">researchers</a> have raised concern about the long-term risks of consumption. People who drink diet soft drinks regularly and often are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446768/">more likely</a> to develop certain metabolic conditions (such as diabetes and heart disease) than those who don’t drink diet soft drinks. The link was found even after accounting for other dietary and lifestyle factors (such as physical activity). In 2023, the WHO announced reports had found aspartame – the main sweetener used in diet soft drinks – was “<a href="https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released">possibly carcinogenic to humans</a>” (carcinogenic means cancer-causing). Importantly though, the report noted there is not enough current scientific evidence to be truly confident aspartame may increase the risk of cancer and emphasised it’s safe to consume occasionally. <h2>Will diet soft drinks help manage weight?</h2> Despite the word “diet” in the name, diet soft drinks are not strongly linked with weight management. In 2022, the WHO conducted a <a href="https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline">systematic review</a> (where researchers look at all available evidence on a topic) on whether the use of artificial sweeteners is beneficial for weight management. Overall, the randomised controlled trials they looked at suggested slightly more weight loss in people who used artificial sweeteners. But the observational studies (where no intervention occurs and participants are monitored over time) found people who consume high amounts of artificial sweeteners tended to have an increased risk of higher body mass index and a 76% increased likelihood of having obesity. In other words, artificial sweeteners may not directly help manage weight over the long term. This resulted in the WHO <a href="https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline">advising</a> artificial sweeteners should not be used to manage weight. <a href="http://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30296-0">Studies</a> in animals have suggested consuming high levels of artificial sweeteners can signal to the brain it is being starved of fuel, which can lead to more eating. However, the evidence for this happening in humans is still unproven. <h2>What about inflammation and dental issues?</h2> There is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10817473/">some early evidence</a> artificial sweeteners may irritate the lining of the digestive system, causing inflammation and increasing the likelihood of diarrhoea, constipation, bloating and other symptoms often associated with irritable bowel syndrome. However, this study noted more research is needed. High amounts of diet soft drinks have <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-17223-0">also been</a> linked with liver disease, which is based on inflammation. The consumption of diet soft drinks is also <a href="https://link.springer.com/article/10.1007/s40368-019-00458-0#:%7E:text=Diet%20soft%20drinks%20often%20have,2006">associated</a> with dental erosion. Many soft drinks contain phosphoric and citric acid, which can damage your tooth enamel and contribute to dental erosion. <h2>Moderation is key</h2> As with many aspects of nutrition, moderation is key with diet soft drinks. Drinking diet soft drinks occasionally is unlikely to harm your health, but frequent or excessive intake may increase health risks in the longer term. Plain water, infused water, sparkling water, herbal teas or milks remain the best options for hydration.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/233438/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Accredited Practising Dietitian and Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cheeky-diet-soft-drink-getting-you-through-the-work-day-heres-what-that-may-mean-for-your-health-233438">original article</a>. </div>

Food & Wine

How sustainable is your weekly grocery shop? These small changes can have big benefits

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/michalis-hadjikakou-129930">Michalis Hadjikakou</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/carla-archibald-283811">Carla Archibald</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/ozge-geyik-1402545">Özge Geyik</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>, and <a href="https://theconversation.com/profiles/pankti-shah-1547393">Pankti Shah</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> You might think eating more sustainably requires drastic changes, such as shifting to a <a href="https://theconversation.com/vegan-diet-has-just-30-of-the-environmental-impact-of-a-high-meat-diet-major-study-finds-210152">vegan diet</a>. While a plant-based diet is <a href="https://www.nature.com/articles/s43016-023-00795-w">undeniably</a> good for the Earth, our <a href="https://www.sciencedirect.com/science/article/pii/S2352550924001945#f0025">new research</a> shows modest changes to your eating habits can also have significant environmental benefits. We assessed how food products on Australian supermarket shelves stack up against key environmental indicators, such as carbon emissions and water use. We found swapping the most environmentally harmful foods for more sustainable options within the same food group, such as switching from beef burgers to chicken burgers, can significantly reduce carbon emissions – by up to 96% in some instances. The last thing we want to do is take the pleasure away from eating. Instead, we want to help consumers make realistic dietary changes that also help ensure a sustainable future. So read on to find out which simple food swaps can best achieve this. <h2>Informing sustainable diets</h2> The environmental impact of foods can be estimated using an approach known as a <a href="https://www.cell.com/one-earth/fulltext/S2590-3322(19)30128-9#:%7E:text=In%20this%20Primer%2C%20we%20introduce,cycle%20of%20a%20product%20system.">life-cycle assessment</a>. This involves identifying the “inputs” required along the food supply chain, such as fertiliser, energy, water and land, and tracking them from farm to fork. From this we can calculate a product’s “footprint” – or environmental impact per kilogram of product – and compare it to other foods. Most studies of environmental footprints focus on the raw ingredients that make up food products (such as beef, wheat or rice) rather than the packaged products people see on shelves (such as beef sausages, pasta or rice crackers). Of the studies that do focus on packaged foods, most only consider a fraction of the products available to consumers. What’s more, a lot of research considers only the carbon emissions of food products, excluding other important measures such as water use. And some studies use global average environmental footprints, which <a href="https://www.science.org/doi/10.1126/science.aaq0216">vary significantly</a> between countries. Our research set out to overcome these limitations. We aligned environmental footprints with the products people find on supermarket shelves, and covered a huge range of food and beverage products available in Australia. We also included many environmental indicators, to allow a <a href="https://www.pnas.org/doi/full/10.1073/pnas.2120584119">more complete picture</a> of the sustainability of different foods. <h2>What we did</h2> Key to our research was the <a href="https://www.georgeinstitute.org.au/projects/foodswitch">FoodSwitch database</a>, which compiles food labelling and ingredient data from images of packaged food and beverages. It covers more than 90% of the Australian packaged food market. We combined the database with a <a href="https://www.sciencedirect.com/science/article/pii/S0959652623029748">mathematical method</a> that sums the environmental impact of ingredients, to quantify the footprint of the product as a whole. From this, we estimated the environmental footprint of 63,926 food products available in Australian supermarkets. We then simulated the potential benefits of making “realistic” switches between products – that is, switches within the same food category. <h2>Our findings</h2> The results show how making a small dietary change can have big environmental consequences. For a shopping basket composed of items from eight food groups, we simulate the benefits of swapping from high-impact towards medium- or low-impact food products. Our analysis assumes a starting point from the most environmentally harmful products in each food group – for example, sweet biscuits, cheese and beef burger patties. A shift to the medium-impact foods for all eight items – such as a muffin, yoghurt and sliced meat – can lead to at least a 62% reduction in environmental impact. Shifts towards the most sustainable choice for all items – bread, soy milk or raw poultry – can achieve a minimum 77% reduction. This analysis ends at the supermarket shelves and does not include additional food processing by the consumer. For example, raw meat will usually be cooked before human consumption, which will expand its environmental footprint to varying degrees, <a href="https://www.nature.com/articles/s43016-020-00200-w">depending on the method used</a>. See the below info-graphic for more detail. The full results are available in <a href="https://www.sciencedirect.com/science/article/pii/S2352550924001945">our study</a>. <hr /> <iframe id="sR5yB" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/sR5yB/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> <h2>What next?</h2> Many people are looking for ways to live more sustainably. Insufficient or complex information can fuel confusion and anxiety in consumers, <a href="https://theconversation.com/reducing-eco-anxiety-is-a-critical-step-in-achieving-any-climate-action-210327">leading to inaction or paralysis</a>. Consumers need more information and support to choose more sustainable foods. Supermarkets and retailers also have an important role to play – for example, by giving sustainable products <a href="https://journals.sagepub.com/doi/10.1177/07439156211008898">prominent shelf placement</a>. Attractive pricing is also crucial – particularly in the midst of a <a href="https://theconversation.com/au/topics/cost-of-living-crisis-115238">cost-of-living crisis</a> when it can be difficult to prioritise sustainability over cost. Government interventions, such as information campaigns and <a href="https://journals.sagepub.com/doi/10.1177/07439156211008898">taxing high-impact products</a>, can also help. Food labelling is also important. The European Union <a href="https://environment.ec.europa.eu/topics/circular-economy/eu-ecolabel/product-groups-and-criteria_en">is leading the way</a> with measures such as the <a href="https://docs.score-environnemental.com/v/en">eco-score</a>, which integrates 14 environmental indicators into a single score from A to E. Apps such as <a href="https://www.georgeinstitute.org/projects/ecoswitch">ecoSwitch</a> can also <a href="https://www.sciencedirect.com/science/article/pii/S1326020024000268?via%3Dihub">empower consumers</a>. The diets of people in developed nations such as Australia <a href="https://theconversation.com/sustainable-shopping-want-to-eat-healthy-try-an-eco-friendly-diet-89086">exert a high toll on our planet</a>. More sustainable food choices are vital to achieving a <a href="https://www.thelancet.com/commissions/EAT">sustainable future for humanity</a>. We hope our research helps kick-start positive change.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/234367/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/michalis-hadjikakou-129930">Michalis Hadjikakou</a>, Senior Lecturer in Environmental Sustainability, School of Life and Environmental Sciences, Faculty of Science, Engineering & Built Environment, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/carla-archibald-283811">Carla Archibald</a>, Research Fellow, Conservation Science, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/ozge-geyik-1402545">Özge Geyik</a>, Visitor, School of Life and Environmental Sciences, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>, and <a href="https://theconversation.com/profiles/pankti-shah-1547393">Pankti Shah</a>, PhD student, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-sustainable-is-your-weekly-grocery-shop-these-small-changes-can-have-big-benefits-234367">original article</a>. </div>

Food & Wine

Our Partners

Over 60

News

Shop

Catalogues

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Games

Information

Keep up to date

Search

The science of the ideal salad dressing

Nearly 200 chemicals linked to cancer found in everyday food packaging

Maggie Beer wins top award while on the road to recovery

How can I stop using food to cope with negative emotions?

Aussies outraged over price of staple snack

MSG is back. Is the idea it’s bad for us just a myth or food science?

What causes food cravings? And what can we do about them?

Why do I need to take some medicines with food?

“Hypocrite”: Hughesy's on-air clash with Greens leader

Does intermittent fasting increase or decrease our risk of cancer?

Thinking of trying a new diet? 4 questions to ask yourself before you do

Is still water better for you than sparkling water?

Is white rice bad for me? Can I make it lower GI or healthier?

4 ways to cut down on meat when dining out – and still make healthy choices

Woolies trial bold new "scan as you go" trolleys

5 foods to add to your shopping list to save money – and they’re good for you too

Food and exercise can treat depression as well as a psychologist, our study found. And it’s cheaper

How to help your grandkids avoid the same food mistakes you made

Cheeky diet soft drink getting you through the work day? Here’s what that may mean for your health

How sustainable is your weekly grocery shop? These small changes can have big benefits

Our Partners