What health aspects do people need to consider when preparing food with their smokers?

Downs: “Smoking can be a fantastic way to add flavor without all the calories, fat and sodium. However, it’s important to remember that things like marinades, rubs and sauces can all add a large number of calories, fat, sodium and even sugar. So, be sure to use them in moderation.

“Smoking doesn’t really impact the nutritional value of meats, but can be a great method for added flavor without the added fat.”

How does the method of food preparation affect the nutrition of foods?

Downs; “Heat can break down and destroy some vitamins in vegetables, especially vitamin C and B. However, heat can also make the carotenoids (a type of antioxidant found in things like carrots and tomatoes) easier for the body to absorb. This can also kill the bad bacteria in food that can make us sick.

“A rule of thumb to keep in mind while cooking fruits and vegetables is that more nutrients will be retained when cooking time, temperature and the amount of liquid are kept to a minimum.

For cooking meats, the methods that are the most nutritious are those that require minimal added fats. This includes grilling, broiling, baking, boiling and smoking, of course! It’s also important to choose lean cuts of meats, fish and plant-based proteins.”

So, we are all about throwing anything we can in our smokers and on the grill. What’s the healthiest thing for me to cook?

Downs: Stick with meats that are lean. Some examples of this include chicken breast, lean turkey and flank steaks. Other healthy options are fish, tofu and other plant-based protein sources.”

What about marinades or rubs? How can they affect the nutritional value of grilled meat and poultry?

Downs: “Store bought marinades and rubs can be high in sodium and calories, so it’s important to take a look at the nutrition facts label and use the appropriate serving size.

“Want a healthier option? Consider making your own! Start with olive oil and add your favorite herbs and spices. Don’t be afraid to experiment with other flavors like mustard, lemon juice, low-sodium soy sauce and vinegar. To help minimize the number of calories, brush the marinade on at the end of cooking instead of letting it soak ahead of time.”

Many other foods can be cooked over a fire such as vegetables like onions, sweet potatoes, peppers, corn, squash and tomatoes. Any tips on which vegetables provide nutritional advantages?

Downs: “As I mentioned, heat can break down and destroy some vitamins in vegetables, but it can also increase other nutrients. Vegetables that retain the best nutrient content when heated are those that have low water content like mushrooms, onions, asparagus and peppers.”

Fruits like peaches, apples, bananas and pineapples can be grilled and smoked, too! Does smoking fruits impact their nutritional value?

Downs: “It can. Like vegetables, use fruits with a low water content or wrap them in aluminum foil when smoking to keep all the nutrients (and flavors!) contained.”

Are you ready to take grilling into your own hands? The USDA has created a handy, and informative, way to remember safe temperatures to cook your meat to. If you’re looking for more information on the topic, we’ve covered that, too! 

Originally published October 19, 2015. 

The post Nutrition Doesn’t Have to Go Up in Smoke appeared first on Best Food Facts.

When given the opportunity to see veal farming up close and personal, she jumped at it. After touring veal farms and processing facilities in Indiana and Pennsylvania, she chronicled her learnings at her Mom at the Meat Counter blog. We visited with Dr. Yancey to learn more about what she learned.

What, exactly, is veal?

Veal is meat from a calf as opposed to beef that comes from older animals. Most veal calves come from dairy farms. Dairy cows must give birth to continue producing milk. The male calves, since they don’t produce milk, are raised for meat. Some of these calves are raised for beef. Others are raised for veal.

How do you think the average person in the U.S. or Canada views veal?

I think most consumers just don’t have much experience with veal. It is not offered on many menus or available in very large quantities in stores, so I don’t think they know much about it as a protein. I’m sure that some consumers had seen negative coverage about veal. I think that there’s negative misinformation out there about most proteins, but it’s probably more prominent for veal.

Did you have any preconceived notions about veal?

I tried not to. The few people I knew in the veal industry were good people, and I couldn’t imagine that they would be condoning poor treatment of animals. I like to think I went in with an open mind.

What are some of your key learnings from the tour?

Milk-fed veal calves are raised much like all dairy calves. They live in separate pens for a few weeks to protect their health, then they live in group housing. It’s called ‘milk-fed veal,’ but the calves are fed milk and grain. The calves are about 5 months old and 500 pounds when they go to harvest. The processing side was largely what I expected from the meat industry – clean and efficient.

Some people may be aware of criticism that has been leveled at the veal industry because of the way calves are housed. Some states have even adopted ballot issues that govern the way these animals can be housed. What’s your perspective?

The method of housing that those ballot issues addressed is practically non-existent in the U.S. The veal industry committed to a 10-year transition to group housing back in 2007 and it’s virtually complete. I found that the calves were housed according to their needs. When they are young, they need to be housed individually to protect their health and welfare. When they get old enough, they are transitioned into group housing. Even the calves that are housed individually can see, hear and touch their neighbors. The barns were quiet, which is a sign of content calves.

Anything you’d like to add?

After my trip, I was  more excited to search out veal on menus and try cooking it at home. I hope my readers feel the same way after reading my posts.

You can read Dr. Yancey’s full account of her veal tour.

The post Scientist Seeks the Real Story on Veal appeared first on Best Food Facts.

After 20 years of the nutrition label remaining the same, the new FDA label will have a separate line to show how much sugar has been added to each food.

According to Dr. Fadi Aramouni, professor of food science at Kansas State University, manufacturers have until Jan. 1. 2020, to comply with the new labeling requirements. Manufacturers with less than $10 million in annual food sales will have an additional year. The new label means there will be more information available. Dr. Aramouni outlined the differences shoppers will see:

• Easier to read information on food packages: increased type size for ‘calories,’ ‘servings per container’ and the ‘serving size’ declaration, and bold type for number of calories and the ‘serving size’ declaration.
• More information about certain nutrients which were not mandatory before: vitamin D, potassium and added sugars.
• Updated serving sizes for certain products: e.g. the reference amount for a serving of ice cream was previously one-half cup but is changing to 2/3 cup, and the reference amount for a serving of soda is changing from 8 ounces to 12 ounces.

Image: U.S. Food and Drug Administration

According to NPR, “the change reflects increasing concern about the amount of sugar that Americans consume, and the amount of sugar that’s added to common foods.”

In addition, Dr. Aramouni discussed with us the differences between the two sugars and why the change to the food label is being made.

Are the sugars in my fruit and the sugars in a cookie the same thing?

Dr. Aramouni: “Most sugars in fruits are fructose or glucose and to a lesser extent sucrose. Table sugar is sucrose extracted from natural sources. Neither type of sugar is better or worse for consumers except that fructose doesn’t provoke an insulin response.  Yet, too much fructose consumption can increase the likelihood of weight gain.”

Okay, so is there really a difference between the two types of sugar?

Dr. Aramouni: “Not necessarily from a chemical point of view, even though most sugars in fruits are monosaccharides (fructose and glucose), while added sugars are mostly sucrose (a disaccharide which breaks down in the body to glucose and fructose), or corn syrup.  The issue is one of caloric density. For example, a fruit juice may have naturally 8-10% total sugars and be a good source of vitamins, but a carbonated soft drink sweetened with sugar will have a little more sugar than juice and no vitamins.”

The FDA defines added sugar as, “sugars that are either added during the processing of foods, or are packaged as such, and includes sugars (free, mono- and disaccharides), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices that are in excess of what would be expected from the same volume of 100 percent fruit or vegetable juice of the same type.”

Does the body process added sugars any differently than naturally occurring sugars?

Dr. Aramouni: “No, not if they are chemically the same types of sugars.”

So, while you may think that swapping honey for a table sugar is better for you – your body cannot tell the difference between it.

As a grocery shopper, should I be aware of added sugars in a product?

Dr. Aramouni: “Scientific evidence supports reducing caloric intake from added sugars; The American Heart Association, the American Academy of Pediatrics, the Institute of Medicine and the World Health Organization have recommended decreasing intake of added sugars.

“FDA stated that ‘it is difficult to meet nutrient needs while staying within calorie requirements if you consume more than 10 percent of your total daily calories from added sugars.’  Americans get about 13 percent of their total calories from added sugars found in sugar-sweetened beverages, snacks and sweets.”

When it comes down to it, sugar is sugar.  Whether it’s added or naturally occurring, your body processes all sugar the same. If you didn’t know the difference, or similarities, between the two, though, you aren’t alone.We talked to consumers on the street to capture their thoughts on added sugars. Watch the video.

The post Guide to New Food Labels and Added Sugars appeared first on Best Food Facts.

1. All coffee is mountain grown. Coffee beans are the seeds from the coffee plant, which is a small tree that grows in the “Coffee Belt” located in regions around the equator that have adequate temperature and elevation for the plants to thrive. Most coffee plants are grown on the side of mountains, so mechanization of harvesting is not easy. Most producers hire workers to hand strip the ripe fruit, known as cherries, off the trees.

2. Coffee makes a long trip. Green (not yet roasted) coffee beans fill burlap bags and are exported to the countries in which they will be roasted. The United States is not a common place to grow coffee; in fact, the U.S. is the largest importer of green coffee beans in the world.

3. The type of roast determines the caffeine content.  Green coffee beans are roasted to bring out the flavor and aroma. Different brands have varying labels for their roast types, but roasts are commonly separated into four categories:

• Light roasts – light brown color, no oil on bean surface, flavor is most distinct, highest caffeine content.
• Medium roasts – medium brown color, no oil on bean surface, balanced flavor, aroma, and acidity, somewhat less caffeine than light roast. Preferred roast in the United States.
• Medium-dark roasts – rich dark color, some oil on bean surface, aroma and flavor emerge and acidity is gone, even less caffeine.
• Dark roasts – dark brown color, oil sheen on bean surface, “origin” flavor of beans is gone and the flavors come from the roasting process, far less caffeine.

4. Coffee isn’t addictive, but caffeine is. Caffeine is a chemical compound that naturally occurs in coffee beans.

“Caffeine is addictive and stopping it abruptly, or even not drinking it on the weekends, can result in caffeine withdrawal headaches,” Diekman explained. “The best approach is to monitor intake during the week to help avoid the withdrawal, sometimes staying overhydrated can help but generally it is about the caffeine.”

A cup of brewed coffee has, on average, 95 mg of caffeine.

5. Coffee may play a role in weight loss. “Caffeine is a stimulant and it can help you feel energized, which can help you control what you eat. With that said, evidence continues to be mixed on if caffeine is the trigger to weight loss or if it is the fact that the stimulation makes it easier to ignore hunger,” she explained.

As a stimulant, caffeine can enhance your athletic performance but monitor to know which amount is best for you, Diekman advises.  “Too much can lead to an over-agitated state which can make good performance difficult. Excess caffeine is banned in many sanctioned sports – NCAA for one – so athletes need to know what is allowed before they turn to caffeine to help performance. A better choice would be to fuel and train well.

6. Drinking coffee can provide health benefits. Coffee has been much studied to determine health risks and benefits. “Studies do show the potential for several health benefits but at the same time studies show a cause for limiting intake,” she said. “The fact that coffee is from a bean is likely the connection to the health benefits but since the evidence continues to be mixed it is best to not look to it for prevention of disease and to include it, if you enjoy it, in moderate amounts.”

Adding sugar, milk, flavorings or cream to your coffee increases the calorie count, something to keep in mind as you consider your daily intake.

7. National Coffee Day is  September 29.

For many of us, including some of the Best Food Facts team, it is a day we celebrate all year long.

Enjoyed for its flavor, aroma and caffeine content, coffee is one of the world’s favorite beverages.

The post Food Facts: Seven Facts About Coffee and Caffeine appeared first on Best Food Facts.

To start us off, what is kombucha? 

Anne Cundiff: “Kombucha is a form of fermented tea made by combining a SCOBY (symbiotic culture of bacteria and yeast), tea (usually green or black), and sugar, as well as varying flavorings or fruit juices. It is occasionally referred to as “mushroom tea” but this is a misnomer; that name refers to the fact that the SCOBY sometimes looks like a mushroom cap during production.”

The New York Times states that kombucha entered the health craze scene around 2003 or 2004 because people who had participated in the Atkins diet were looking for an alternative to replace drinking sodas and juices. They also wanted something that had a little bit of carbonation to it.

It’s fermented? What does that mean?

Cundiff: “Fermentation 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. “

Where did kombucha come from?

Cundiff: “Kombucha originated in Northeast China around 220 BC. It has recently become very popular and trendy, with many different varieties available to consumers. “

Here’s a crash course in the history of the fermented beverage. According to Forbes, kombucha originated in Northeast China for its “healing properties.” The name comes from Dr. Kombu, a Korean physician who brought kombucha to Japan. The tea spread from Japan to Europe. It gained popularity again in the 1990s as it was said to help in serious medical conditions such as AIDS and cancer. However, these claims are not scientifically verified.

So, what does kombucha tea taste like?

Cundiff: “Kombucha generally tastes acidic like vinegar and slightly sweet – this varies from brand to brand and flavor to flavor. There are usually hints of the flavor of the tea used when producing the kombucha mixed in with the other fruit, herb, or spice flavors added. “

Should I be drinking it? Are there any health benefits?

Cundiff: “I wouldn’t say you need to be drinking it. There are some health benefits related to the probiotics found within the beverage. There are many health claims made about Kombucha, but most of these are unfounded as there has been very little research done on human subjects. In summary: it’s not bad for you, the probiotics are good for you, and it might be good for you for other reasons, but the science does not confirm it.”

Can I brew kombucha tea myself? Or should I leave it to the professionals?

Cundiff: “You can make it yourself if you have an appropriate SCOBY, although there are some risks involved – care must be taken during production to avoid contamination. You can order a “SCOBY” or starter culture from a variety of companies. If you can make tea, you will be able to make your own Kombucha.

You can make it yourself if you are dedicated enough to do the required research and follow the instructions 100%, will taking the appropriate food safety measures. The acquisition of a SCOBY and maintaining a sterile environment during production can be difficult, and there are certainly more risks involved in making it yourself. I recommend you leave it to the professionals.”

If you’re wanting to take a walk on the wild side, learn how to brew your own Kombucha.

Is there any alcohol in kombucha tea?

Cundiff: “There are trace amounts of alcohol in kombucha (usually less 0.5%). The yeast in the SCOBY converts the sugar to alcohol, and then the bacteria in the SCOBY converts that alcohol to acetic acid. If the product is left to ferment too long it will become increasingly (perhaps even dangerously) acidic.”

Is it safe for kids to consume?

Cundiff: “I do not recommend consumption for children and it is not recommended for pregnant or lactating women.

Kombucha offers probiotic health benefits, but the other claims that have been made are not scientifically proven. If you grab a bottle, let us know what you think about this trendy (and not so new) drink.

The post Kombucha: Your Latest Go-To Drink? appeared first on Best Food Facts.

There are many good reasons to give your heart some tender loving care. It works around the clock, non-stop every moment of your life. Keeping it strong with a healthy diet and exercise makes your heart stronger so it is more efficient at pumping blood throughout your body.

A healthy ticker is also a ticket to a longer life. Cardiac disease the leading cause of death for both men and women in the United States. In fact, one in four deaths is linked to heart disease, according to the Centers for Disease Control.

To help your heart beat at its best, we’ve put together this list of foods that are good for your heart.

Salmon: Salmon is an excellent source of omega-3 fatty acid. These compounds lower heart rate and blood pressure, and they improve the health of blood vessels. The recommendation is to eat fish such as salmon twice a week. Harvard Women’s Health Watch

Avocados: Eating an avocado every day as part of a heart healthy diet can help improve cholesterol levels in overweight and obese people. American Heart Association

Nuts: Tree nuts, such as walnuts, almonds and cashews, contain unsaturated fat, as well as fiber and nutrients. Studies have found that people who regularly eat nuts are less likely to have heart attacks. Harvard School of Public Health

Vegetables: Vegetables top any list of heart healthy foods because they are rich in fiber and vitamins and low in calories. Mix in a variety of vegetables and those that are deeply colored – such as spinach, carrots and berries – because they have the highest content of micronutrients. Office of Disease Prevention and Health Promotion

Beans: They’re good for your heart. Beans are low in fat, high in fiber and packed with protein. Research has shown consuming beans as a regular part of the diet helps lower cholesterol. USDA Agricultural Research Service

Herbs: Most Americans consume too much sodium, which contributes to high blood pressure. One way to cut down on the amount of salt in dishes is to try other flavors, such as fresh herbs, spices like turmeric and pepper, garlic and lemon. Academy of Nutrition and Dietetics

These are all some good foods to try this month to show some love to your heart.

The post Foods That Are Good For Your Heart appeared first on Best Food Facts.