2007

2019

The release of Canada’s new Food Guide is exciting. The previous Food Guide had been released in 2007 and was in need of a revamp to keep up-to-date with the current science. That Food Guide displays a rainbow of foods split into four different food groups. The new guide is illustrated with an image of a plate, half of it filled with a variety of fruits and vegetables, one-quarter complete with an assortment of whole grains and another quarter consisting of a mixture of protein sources. There are some obvious changes between these two guides – which you can see from the pictures alone – but, are all of these changes positive?

We invited registered dietitian Michelle Jaelin to fill us in on the pros and cons of Canada’s new Food Guide.

The new food guide looks simpler, or more general, compared to the one we’re used to. Shouldn’t healthy eating be more complicated than this?

Jaelin: “The goal of the new Canada’s Food Guide was to make healthy eating easier for Canadians. Note that it is just a guide, and these are not food rules. Healthy eating is still different for everyone, which is why it’s important to consult with a registered dietitian to find out what works best for you.”

The number of servings for each food group has been removed from the guide. Does that mean serving suggestions have changed? How do we know how much of each of these three new ‘food groups’ to eat?

Jaelin: “Only phase one of Canada’s Food Guide has been released. Phase two should show us the different serving sizes which are needed for meal planning in institutional settings. For example, in hospitals, day care centres, prisons, long term care facilities, etc. food service managers need serving sizes to plan meals for the populations they serve.

“Once phase two has been released, Canadians can use the serving size guide to figure out what works best for them.”

Different population groups have different dietary needs, but the food guide still doesn’t talk about this, why not?

Jaelin: “It’s important to note that the food guide is meant to be used as a general tool for healthy eating. Canada’s Food Guide was never meant for specific populations, i.e., patients with diabetes or celiac disease or other health conditions. Also, because of Canada’s diversity, it is difficult to encompass all the different foods and ways of eating into the guide. In planning meals for specific populations, different examples are shown on the plate to reflect the needs of different populations.”

Why was dairy removed as a food group?

Jaelin: “Dairy was not removed as a food group. It has been grouped in with proteins.”

There are now recommendations beyond what we should be eating, it now suggests when and how we should be eating. Do these things really matter?  

Jaelin: “Yes. There is increasing evidence that how we eat is just as important as what we eat. Mindful eating, cooking your own food (mostly from scratch), and family meals have been scientifically proven to affect our overall health. This is why Health Canada modified the food guide to incorporate those principles to help Canadians be healthier and happier.”

Canada’s Food Guide offers updated recommendations to make healthy eating easier. The guide also incorporates principles for how to eat. Phase two will provide more information so individuals can figure out what works best for them.

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To answer these questions and more we got in touch with Dr. Sukhinder Cheema, Professor, Department of Biochemistry, at Memorial University and omega-3 fatty acid expert.

Why should I care about getting enough omega-3s and omega-6s in my diet?

Cheema: “Omega-3 and omega-6 fatty acids are essential fatty acids, meaning our body cannot make them, so we must consume them in our diet. Omega-3s and omega-6s are essential because they are required for proper growth and development, and to maintain normal functions of the body. They are very important for several functions such as brain and eye development, conception and delivery of a baby, blood clotting and/or blood thinning, blood pressure maintenance, inflammation, and several other functions in our body.”

“The two essential fatty acids are linoleic acid (LA), an omega-6 polyunsaturated fatty acid, and alpha-linolenic acid (ALA), an omega-3 polyunsaturated fatty acid. Now, to complicate things further, when you eat ALA, the type found in plant sources, it gets converted into EPA and DHA (also known as eicosapentaenoic acid and docosahexaenoic acid). EPA and DHA are the major omega-3 fatty acids that are responsible for several health benefits. So, it is often best to go straight to the source and consume EPA and DHA found in fish and marine sources. Although ALA has its own health benefits, there is very little conversion of ALA to DHA and EPA in the body.”

What’s the difference between omega-3 and omega-6? 

Cheema: “The difference between omega-3s and omega-6s is all in their chemical structure. Without getting too caught up in the specifics, this structural difference causes the fatty acids to act differently and support different biological functions in the body.”

How much omega-3 and omega-6 should I be eating? Should I be getting more of one over the other?

Cheema: “The human diet during the Hunter-gatherer time was high in omega-3s, but today’s modern diet is high in omega-6s. The balance between omega-3 and omega-6 is very important. It is suggested that we should be eating 1 gram of omega-3 for every 5 – 10 grams of omega-6. But, here is the problem: most of the foods consumed in a typical North American diet are generally high in omega-6s. So, instead, we are typically consuming 25 – 40 grams of omega-6 for every 1 gram of omega-3, practically tripling the suggested amount of omega-6.”

“So, most of the population is getting enough omega-6s, while the intake of omega-3s is low to deficient. If you want more information, the International Society for the Study of Fatty Acids and Lipids gives a detailed list on the recommendations for omega-3s from various countries and for various age groups and stages of life. It is generally recommended to eat two servings of fatty fish per week to meet the recommendations for omega-3s.”

How do I reduce my omega-6 to omega-3 ratio? What makes omega-3 so special? 

Cheema: “Omega-3s are special because these are essential for proper growth and development, brain and eye development, and several other functions in the body. A typical North American diet is high in omega-6s and low in omega-3s. Because of this, an effort has to be made to include omega-3s in our diet.”

“Some of the rich sources of omega-6s are sunflower oil, safflower oil, corn oil, canola oil and soybean oil –  but canola oil and soybean oil also contain a decent amount of omega-3s. On the other hand, rich sources of plant based omega-3s (ALA) include flax seeds, chia seeds, hemp seeds and walnuts – but these foods are generally not a part of a typical diet. Omega-3 enriched eggs are also an excellent source of these fatty acids. Oily fish such as salmon, herring and mackerel are rich sources of omega-3s such as EPA and DHA. It is important to make an effort to reduce your consumption of foods rich in omega-6 fatty acids and to include foods containing omega-3 fatty acids as a healthy choice.”   

Omega-3 and omega-6 are fatty acids that need to be consumed through our diet. Typical North American diets are high in omega-6, but low in omega-3. Because omega-3 are essential for functions in the body, consider adding more foods high in omega-3, such as flax seed, chia seeds and oily fish.

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Keep it positive, they advised.

“Often times with diet-related resolutions, we constantly focus on what to take out of our diet such as less sweets, less fried food, less sodas, etc.,” said Sheena Gregg, MS, RDN, LD and assistant director of the Department of Health Promotion & Wellness at the University of Alabama.

Instead, she recommends focusing on a resolution that adds more to the diet – more water, more fresh fruits and vegetables. “Putting a positive spin on a diet resolution takes out the deprivation factor that typically renders us unsuccessful with keeping our resolutions long term,” Gregg said.

Dr. Wendy Dahl, associate professor in the Department of Food Science and Human Nutrition at the University of Florida, agrees with this upbeat approach.

“I think the best resolutions are positive, i.e. what positive steps can we take,” she said.

In 2019, she encourages us to say “yes” to fiber.

“Higher fiber intakes are associated with lower weights (BMI), limiting weight gain over time, and are helpful for weight loss,” she said. “Bonus benefits of higher fiber diets are lower blood pressure and decreased risk of cardiovascular disease, type 2 diabetes, some forms of cancer and kidney disease. They also can help to manage numerous chronic diseases. You can’t beat that!”

Some ideas Dr. Dahl offers for adding fiber to your diet:

• Choose whole fruit vs fruit juice. It has more fiber and is more satisfying.
• Opt for whole grain vs refined breads and pastas. “On average, we consume one extra grain per day. Cutting back on one grain with added fat and sugar is a great strategy for weight loss or maintenance.”
• Love legumes — beans, peas and lentils. They’re the highest fiber food out there.

On January 1, it’s easy to feel motivated. But Gregg said you can stay on track the rest of the year with a little planning – and maybe a pocket calendar or alarm on your smart phone.

“My clients often report the most success when they’ve set specific dates on their calendar throughout the year for re-evaluating their goals. Keeping your goals on a calendar or journal with a specific task of evaluation can provide an opportunity for modifying your goals if needed,” she said.

Keep a positive attitude with these monthly or quarterly check-ins, as well.

“We often approach our new year’s resolutions with an ‘all or nothing’ mentality. However, if we give ourselves the task of evaluating our progress while also giving ourselves permission to modify our goals as needed, we have a much better chance of continuing our lifestyle changes throughout the year,” Gregg said.

Set positive goals, take simple steps, evaluate your progress and adjust as necessary – 2017 can be a year of healthy success!

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Originally published Dec. 20, 2016.

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Mindful eating, on the other hand, is a slower, more thoughtful approach to how we eat food. This concept takes more time to comprehend and even more to fully integrate into a daily practice.

The key to a balanced approach with mindful eating is to understand that food has two equally important purposes — nourishment and pleasure, according to Sheena Quizon Gregg, registered dietitian and assistant director of the Department of Health Promotion and Wellness at the University of Alabama.

Food has two equally important purposes – nourishment and pleasure. #mindfuleating
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“Giving ourselves full permission to eat all foods allows us to explore our body’s cravings without guilt or judgment. Balancing the intake of foods that are both nutritious for our body and pleasurable to our body can help us engage in a meaningful, mindful eating experience that ultimately leads to a healthy relationship with food,” she explained.

Mindful eating is an experience that involves taking time with our food and engaging all the senses. A mindful meal starts with stopping all other things and focusing on food and our bodies’ response.

“In mindful eating, we are fully present during our eating experience, without the distraction of a television or other interruption in order to truly savor our food in a non-judgmental way. This experience allows us to be fully aware of our eating experience and the amount that will satisfy us versus “mindless munching,” Gregg said.

Enemy No. 1 of mindful eating is the clock. Busy schedules and a fast-paced world compel us to make meal time a side show in a frenzy of multi-tasking. Smart phones don’t help either.

 “Today’s digital environment and our hectic schedules have us choosing food based on diets, diagrams, or convenience versus tapping into our internal senses and cues of what our body is actually craving at the time,” she said.

Gregg shared some tips on how to engage in mindful eating.

• Schedule meals and snacks, just like other daily tasks. This is a good way to set aside specific time to engage in mindful eating.
• Have foods with a variety of flavors and textures on hand at home or work. Sweet, creamy yogurts; salty, crunchy cereal mix; crisp, refreshing apples; or rich, decadent dark chocolate are some great examples. Then you can choose a food based on what you are truly craving and not just what is convenient.
• Take time and observe. Tune in to how your senses are reacting to a meal, whether you’re feeling hungry, satisfied, tired or stressed out.
• Don’t wait too long when you’re hungry. If we wait until we are overly hungry or ravenous, we end up choosing a food out of convenience and eating it very rapidly. Consequently, we will likely not stop eating until we are stuffed. When we address hunger in its beginning stages, it allows us to choose a food based on our cravings versus convenience.

Mindful eating is a thoughtful, deliberate approach to enjoying food for both nourishment and pleasure. It can help us to get more satisfaction from the foods we eat.

Originally published May 20, 2016

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Do smaller portions, however, amount to fewer calories consumed?

Researchers at Penn State put it to the test and found some interesting conclusions. Women in the study were given meals over a period of weeks that varied in portion size. The women were divided into two sets – a control group and a group that were taught techniques to control portions and eat healthier.

Did the training make a difference? Yes, but in an unexpected way. Each of the meals contained different food options, including a higher calorie density food like garlic bread and a lower calorie density option like salad.

As the portion sizes increased, all participants ate more food, confirming previous research. However, those who had received the training ate more of the lower calorie options, such as salad, so they consumed fewer calories compared to the control group.

“The results show that choosing healthy, lower-calorie-dense foods was more effective and more sustainable than just trying to resist large portions of higher calorie options,” said Faris Zuraikat, graduate student who conducted the research. “If you choose high-calorie-dense foods but restrict the amount that you’re eating, portions will be too small, and you’re likely to get hungry.”

These observations align with insights from Best Food Facts experts on portion control and healthy eating. The Volumetrics diet is one that focuses on feeling full or utilizing the volume and calorie density of foods.

“The theory is that people tend to eat the same amount or volume of food each day, regardless of how many calories they take in. Because most of the foods in this diet are low in calorie density, by filling up on these types of foods you will be consuming fewer calories without less food,” registered dietitian Sarah Downs said.

What are those foods that are low in calorie density and promote weight loss? Fruits, vegetables and whole grains are the best bet, says Brenda Roche Wolford, M.S., R.D. of the University of California.

“Throw in some legumes (beans, peas and lentils) and you’re well on your way to a heart-healthy diet,” she said. “Fruits and vegetables also have a high water content, which helps play a role in weight control. The high water content increases the volume of what you are eating, without adding extra calories. Similar to fiber, this helps you feel fuller longer. The high water content of fruits and vegetables makes them great low-calorie options to incorporate into meals and snacks.”

Regulating portion size involves mindful eating, the practice of removing distractions and giving conscious thought to what we’re eating. Being mindful also means balancing foods for nutrition and enjoyment.

“Giving ourselves full permission to eat all foods allows us to explore our body’s cravings without guilt or judgment. Balancing the intake of foods that are both nutritious for our body and pleasurable to our body can help us engage in a meaningful, mindful eating experience that ultimately leads to a healthy relationship with food,” said Sheena Gregg, registered dietitian at the University of Alabama.

Portion size does matter and affects how much food you consume. Just cutting serving size, however, may lead to hunger and overeating later. Choosing lower calorie dense foods can help reduce overall calorie intake.

The post Does Portion Size Matter? appeared first on Best Food Facts.

Dr. Robert Hutkins, a professor in the Department of Food Science and Technology at the University of Nebraska-Lincoln, recently published research about the beneficial microorganisms commonly found in fermented foods. We reached out to Dr. Hutkins to learn a bit more about fermented foods.

Registered dietician Anne Cundiff defined fermentation as “the chemical breakdown of a substance, carbohydrates, by bacteria, yeasts, or other microorganisms into acids, gases or alcohol. Common fermentation results in the production of beer, wine and other alcoholic beverages as well as leavening/yeast activity in bread products, lactic acid in foods like sauerkraut and yogurt and acetic acid in vinegars.”

Are there any dangers or disadvantages of fermented foods?

Dr. Hutkins: “Fermented foods and beverages have many desirable nutritional and sensory properties, which is why they are so popular. Indeed, fermented foods, like whole grain bread, yogurt, miso, red wine, and kimchi should be a considered as an important component of a healthy diet.

“Nonetheless, there are a few caveats. Obviously, while alcoholic fermented beverages have their merits, over-consumption has many health and societal dangers that most of us are well aware. Some fermented foods, like cheese and sausage, can contain high amounts of fat (and calories), whereas others, like pickles, sauerkraut, and kimchi contain rather high levels of salt. Pepperoni, salami, and other fermented sausages contain nitrite, which may also be a concern, so moderation is the key.

“There are also substances formed during fermentation called biogenic amines (e.g., tyramine and histamine) that can cause head-aches and nausea in susceptible individuals. They are occasionally present in wine, beer, aged cheese, and dry fermented sausage.”

Do fermented foods (not including alcoholic beverages) contain alcohol? 

Dr. Hutkins: “Except for alcoholic fermented foods like wine, beers, and distilled spirits, fermented foods like cheese, yogurt, and pepperoni do not contain alcohol. When ethanol is present in fermented foods, it is often at very low levels. Thus, cultured buttermilk or sour cream may contain ethanol but it will be at concentrations so low (like 0.01%) it is even hard to measure. Indeed, this is about the same as that present in apple juice or bread.

“There are a few exceptions. In theory, ‘wild’ kefir (i.e., made with actual kefir grains) could contain a small amount of alcohol, but the kefirs available in U.S. grocery stores contain little to no measurable amounts. Vinegar, in contrast, does contain alcohol, with some products containing as much as 1%. Another fermented food that contains alcohol is soy sauce. Alcohol is produced naturally during fermentation, and alcohol may also be added as a preservative. Still the levels are low.

“Finally, kombucha is a yeast-fermented product that often contains alcohol. Indeed, there have been several recalls because the amount exceeded the 0.5% limit.”

What should consumers keep in mind when incorporating fermented foods into their diet?

Dr. Hutkins: “Yogurt has become one of the most popular fermented foods and is a great way to get beneficial probiotic organisms into the diet. However, many brands contain a boat-load of sugar. Try plain, or lightly sweetened versions and add your own fresh fruit. Greek yogurts, by virtue of their naturally thick body, are great on top of a baked potato or in guacamole.

“If you grew up as I did, with canned sauerkraut, try one of the many brands that are not heat-treated. They have a fresh flavor and crispy texture, plus they can contain live organisms, just like yogurt. Or for a bit more pizazz, try one of the fresh kimchi products – they are terrific.

“Or consider miso, a product many of us have become familiar with only recently since it’s often served as miso soup at sushi restaurants. It’s got a great “umami” flavor and works great in a lot of recipes, like low calorie salad dressing or over Asian noodles.

“Of course, calories and salt content do count, so some of these fermented foods should be enjoyed in moderation.”

Dr. Hutkins’ work also found a correlation between fermented foods and “lower rates of diabetes, gastrointestinal disorders, heart disease and other ailments.” It is easy to incorporate fermented foods into your diet. Here are some common fermented foods:

• Beer
• Bread
• Cheese
• Coffee
• Kombucha
• Pickles (certain methods)
• Salami
• Sauerkraut
• Sour cream
• Soy sauce
• Vinegar
• Wine
• Yogurt

Fermented foods also contain bacteria that are good for your health as well as food for those existing bacteria. Probiotics are the good bacteria in certain foods that help regulate bacteria that occurs naturally in your gut. Prebiotics are carbohydrates that your body cannot digest, but are consumed by the good bacteria (probiotics) to help them grow in the gut.

It is easy to incorporate fermented foods into your diet. In fact, you probably eat and drink a few on our list already! Talk to your doctor if you have any questions or concerns about adding new foods into your routine.

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Michelle Jaelin, a Registered Dietitian based in Toronto, helped us to understand the science behind these products and how they are best used in a healthy diet.

Some sweeteners are described as natural. What does that mean?

Jaelin: “Sweeteners that are described as natural are derived from a plant source. However, similar to artificial sweeteners, natural sweeteners have gone through processing and refining in order to become the sweetener you put into your coffee or use for baking.”

Is a sweetener the same thing as “sugar”? If not, what is the difference?

Jaelin: “Although both have a sweet taste, sweetener is not the same thing as sugar. The “table sugar” commonly used in food is sucrose, a disaccharide of glucose and fructose. Derived from sugar cane or sugar beets, sugar is a carbohydrate, essential for energy. 1 teaspoon of sugar has about 4 gram of carbohydrate.

“A sweetener is an ingredient added to food to provide a sweet taste similar to sugar, but with less food energy. Sweeteners are manufactured from a variety of natural (ie. plant), food sources (ie. sucralose is derived from sugar) and chemically created in labs. 1 teaspoon of sweetener (depending on the sweetener) usually has approximately 1 gram or less of carbohydrate.”

How do natural sweeteners compare with artificial sweeteners? Are they healthier or less healthy?

Jaelin: “This is the tricky part, because manufacturers can label their sweeteners as “natural” despite the fact that they have been processed and refined to taste sweet. For example, stevia is considered a natural sweetener because it is derived from the stevia plant, grown in South America.

“Artificial sweeteners, such as aspartame and saccharin (sold under brand names SugarTwin and Sweet’N Low) all have been chemically processed. They are sometimes called intense sweeteners because they are many times sweeter than sugar.

“Currently, there is not one type of sweetener that is healthier or less healthy than the other. The FDA approves the following six high-intensity sweeteners as food additives in the United States: saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, and advantame.

“According to the FDA, sweeteners are considered safe to consume, as long as one does not consume more than the Acceptable Daily Intake (ADI) of the sweetener.”

How can a food additive have a sweet taste but no calories?

Jaelin: “The chemical structure of the sweetener is made so that it tastes sweet but has no calories. More information on sweetener chemistry can be found here.”

What factors should a person consider when choosing a sweetener?

Jaelin: “If you are choosing a sweetener, consider how much you will use and consume, and think about the taste. Some sweeteners have a bitter aftertaste. For example, chemical compounds found in the stevia plant interact with both the sweet and bitter receptors, leading to its signature bitter aftertaste experienced by many.

“If you are sensitive to bitter tastes, consider trying a different sweetener.

“If you have diabetes, obesity or a rare genetic disorder known as Phenylketonuria (PKU) or any other medical conditions, be sure to speak to your doctor or registered dietitian before trying any sweeteners.”

Is there anything that you should watch out for with natural sweeteners?

Jaelin: “Because sweeteners are 100-300x sweeter than sugar, they should be consumed in small amounts, whether natural or not or with other exaggerated claims.”

What are good guidelines to keep in mind for sweeteners and sugar in your diet?

Jaelin: “If you are trying to decrease your intake of sugar, sweeteners should not completely replace sugar. 100-300x sweeter than sugar, they can alter your sensitivity to sweetness, making you crave more sweet foods.

“Although sweeteners can be helpful for people with diabetes, in preventing tooth decay and for decreasing total amount of calories and carbohydrate intake from sugar, they should be consumed in moderation and should not exceed the Acceptable Daily Intake (ADI) for sweetener.”

Natural sweeteners are derived from various plant sources and can deliver a sweet taste with few or no calories. But they are not more or less healthy than other sweeteners and should be consumed in moderation.

The post Are Natural Sweeteners a Healthier Choice? appeared first on Best Food Facts.

Why is it hard to define just one way to pick the best watermelon? Because there are so many types such as seedless watermelons and picnic watermelons.

“There are many ways to pick out a watermelon. At the Watermelon Board, we represent and promote all varieties of all watermelon equally, and nationally. Therefore, our selection tips are rather broad so that they are applicable to shoppers no matter the type of watermelon they are selecting from, no matter the region,” Barlow said.

However, one thing to look for when choosing your watermelon are yellow ground spots.

“[We] prefer the color indicator of butter yellow. Too bright of a yellow color might indicate over ripeness,” Barlow said.

Still eager to hunt down the perfect tips, we found these recommendations from the Watermelon Board to pick a good watermelon.

It’s as easy as 1, 2, 3.

1. Look the watermelon over.

You are looking for a firm, symmetrical watermelon that is free from bruises, cuts or dents.

2. Lift it up.

The watermelon should be heavy for its size. Watermelon is 92 percent water, so most of the weight is water.

3. Turn it over.

The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun.

Even though these haven’t been scientifically verified, we think these old wives tales are worth mentioning.

1.  Look for the webbing – these are brown spider web or vein-like scabs that appear in and around the ground spots.
2. Take gender into account – the longer shaped melons are “male” and tend to be watery. The round and stout watermelons are “female” and are sweeter.
3. Size – the best tasting watermelons are average-sized.
4. Look at the tail – the tail indicated its ripeness. The browner and drier  the tail looks, the better the odds that it was picked at a prime ripe stage and will taste better.

While Barlow states that these tips are not scientifically valid based on the lack of ability to corroborate these methods. Anxious to try, we went to the store and tried these tips ourselves and it worked! However, that was only one time and we know that means it’s not scientifically valid… yet.

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The American Heart Association stated, “Because coconut oil increases LDL cholesterol, a cause of CVD [cardiovascular disease], and has no known offsetting favorable effects, we advise against the use of coconut oil.”

The news came as a surprise to many who considered coconut oil to be a healthy option. To get some more information about coconut oil and saturated fats we contacted registered dietitian Connie Diekman.

The American Heart Association released a Presidential Advisory that stated coconut oil is ‘very high in saturated fats and increases LDL cholesterol.’ What does this mean?  

Connie Diekman: “Multiple decades of research studies have demonstrated that saturated fats increase the LDL cholesterol. Increased LDL cholesterol is known to be connected with increased risk of heart disease. Coconut oil is more than 80% saturated fat. All fats are made up of fatty acids and while some of the fatty acids that make up coconut oil do not seem to increase the LDL cholesterol as much as other fatty acids found in the oil, the fact that all occur in the oil – so you can’t consume the less harmful ones without the more harmful – means that consuming coconut oil is not advised for the prevention of heart disease.”

How did coconut oil come to be considered healthy and a boost for losing weight? 

Connie Diekman: “Coconut oil benefited from three things.

1. The current push to consume ‘natural’ foods.
2. A few small studies that have looked at the individual fatty acids in coconut oil that do not seem to increase LDL cholesterol.
3. Coconut oil does boost satiety so when trying to lose weight it can help people consume fewer calories overall.

“Heart healthy liquid oils can also boost satiety (the feeling of being ‘full’) because they add flavor to dishes but their liquid consistency limits how much they impact satiety in the mouth when they are consumed.”

Are there any uses where coconut oil would be a good option? 

Connie Diekman: “It works great on your skin or hair.”

What are good alternatives for coconut oil? 

Connie Diekman: “Current evidence continues to support what has been known for decades, polyunsaturated fats – corn oil, sunflower oil or walnuts, flax seeds and fatty fish – should be used in place of saturated fats to achieve heart health benefits. Monounsaturated fats – olive oil, canola oil, avocados – also are beneficial when used in place of saturated fats but they do not provide as much of a reduction in heart disease risk as do polyunsaturated fats.”

While coconut oil has its uses and may be considered a healthy alternative by some, the research is important to keep in mind when considering the best options for your diet.

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The alkaline diet is based on the idea that what you eat affects the pH level (the acidity or alkalinity) of your body. The diet eliminates foods that have high acid and emphasizes foods that are high in alkaline.

We sat down with Dr. Susan Whiting, distinguished professor of nutrition at the University of Saskatchewan, to get to the bottom of the alkaline diet.

So, what exactly is alkaline?

Dr. Whiting: “We define it based on positive hydrogen ions. Acid is an excess and alkaline means there’s much less. In the middle is neutral. While you might think neutral must be best, there are different types of chemical reactions and sometimes you need acidic. Sometimes you need alkaline. For example, you can’t digest protein without the stomach being acid. But the intestine is alkaline.”

Ok, if this diet focuses on balancing the body’s pH, what is pH and how does that work?

Dr. Whiting: “This is a scale to measure acid-base balance. It is based on the concentration of hydrogen ions in a log scale (but to complicate things it is a negative log scale).”

PH, which is short for potential hydrogen, is the measure of hydrogen ions in a solution. This is measured on a scale of one to 14, where seven is neutral. The higher the number, the more alkaline, or basic, the solution is. And in contrast, the lower the number, the more acidic it is.

When it comes to our bodies, the National Center for Biotechnology Information (NCBI) states that our pH varies from one area to another. For example, our stomachs have both acidic and basic parts to it. Our stomach has high acid to digest food, and in contrast, it has a liner that is high in alkaline to prevent injury to organ membranes. This makes trying to regulate the body’s pH to reach a neutral state nearly impossible.

Our blood typically has a pH around 7.4, which means that our blood is slightly more alkaline.

Can you tell us when, where and how this diet began?

Dr. Whiting: “It actually has its roots in the paleo diet. Because that diet is excessive in meat it was acknowledged that a lot of vegetables should also be consumed as would occur with a hunter gatherer life.”

What does the alkaline diet entail then?

Whiting: “It should focus on a lot of fruit and vegetables… Some people focus on reducing animal protein, which is true, but that distorts the real source of alkalinity. Eat more fruit and vegetables and don’t go overboard on animal protein.”

Is it a safe diet to partake in? What would you recommend instead if not?

Whiting: “It’s a reminder to eat fruit and vegetables. The safe version is the DASH diet. And it has proven cardiovascular benefits.There may also be a delay of bone loss leading to osteoporosis.”

What are the benefits of the alkaline diet?

Whiting: “Only if one suffers from excess acid production would there be a benefit. For example, I saw a journal article saying it would benefit those with chronic kidney disease.”

Exactly what can and can’t a person eat on the alkaline diet?

Whiting: “The alkaline diet is opposite to ketogenic diet that forbids fruit and limits vegetables but encourages protein. Any diet that encourages excessive protein and restricts fruit and vegetables is not alkaline.”

“Some people think all they have to do is ingest sodium bicarbonate which is baking soda. Yes, it is alkaline. Just add it to vinegar and watch it fizz…. But the excess sodium is not good. One could take potassium bicarbonate, but long-term risks are unknown.”

Wondering what you can eat on the diet? We’ve provided a list of alkaline foods.

• Alkaline water
• Tofu
• Sprouts
• Goat or almond milk
• Herbal tea
• Gluten/yeast free breads and wraps
• Sprouted breads and wraps
• Grasses including wheatgrass, barley, kamut, shave and oat
• Nuts including coconut and almond
• Various seeds including flax, sunflower, sesame and pumpkin
• Grains including amaranth, buckwheat, chia/salba, kamut, millet, quinoa and lentils
• Beans including lima, mung, pinto, red, soy and white
• Vegetables including asparagus, broccoli, green beans, spinach, kale, sweet potatoes, eggplant, garlic, onion, celery, cucumber, lettuce, peas, pumpkin, squash and radishes
• Fruits including avocado, tomatoes, lemon, lime, grapefruit, fresh coconut and pomegranate

The alkaline diet serves as a good reminder of how important it is to keep eating those fruits and vegetables.

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