From the July 2017 Issue

Sweet Treats for Diabetes

Diabetes or not, health experts recommend reining in added sugars (not the natural type found in milk and fruit). That’s because they contribute excess calories without providing nutrients, which can lead to unwanted weight gain, poor heart health, and elevated blood sugar levels. The American Heart Association advises women to limit added sugars to six teaspoons daily and men to cap their intake at nine teaspoons per day.

Current Issue

The Scoop on Dairy-Free Ice Creams

On a hot summer day, a scoop of ice cream can really hit the spot. But, if you avoid dairy—for health, food sensitivities, or personal preference—you don’t have to miss out on a scoop of this sweet, cool refreshment. With today’s increased interest in allergy-free, vegan foods, an array of non-dairy ice cream alternatives in a wide range of flavors are filling ice cream cases in supermarkets. These frozen desserts are made from a variety of dairy-free ingredients, such as soy, cashew, almond, and coconut milk. And dairy-free fruit sorbets also are a delicious option.


One of the few fruits native to North America, blueberries have been coveted by Native Americans for hundreds of years. Native tribes called them “star berries” for the five-point “star” at the blossom end of the berry. The berries were believed to protect children from famine, ease the pain of childbirth, and treat coughs and digestive issues. They were also a food staple, made into a jerky with meat, called sautauthig. Today, blueberries enjoy true star status as a favorite berry in the U.S., second only to strawberries.

Crohn’s Disease: Healing With Nutrition

Crohn’s disease is a chronic inflammatory bowel disease (IBD) that affects about 2 in 1,000 Americans. Crohn’s and other forms of IBD are autoimmune diseases, which means the immune system attacks the intestinal lining, resulting in chronic inflammation. The disease can affect any part of the intestine, but usually affects the end of the small intestine and the beginning of the large intestine. Symptoms can include persistent diarrhea, abdominal pain, cramping, fever, and bleeding. Some people experience loss of appetite, fatigue, and weight loss.

Good Fat, Bad Fat, Low Fat

The fortunes of dietary fat have not followed a straight line. As a nutrient, it has been vilified, forgiven and, in some cases, even glorified. What we know about this essential nutrient is further complicated by the fact that not all fats are created equal. Under the very large umbrella of “fats” there are saturated, monounsaturated, polyunsaturated, and trans fats, and within each of these categories are several subgroups of fat. In addition, neither foods nor oils are composed of single types of fat.

A Good Meal Plan for Health

When the clock approaches 5:00 p.m., do you start thinking about what’s for dinner? Many people wing it when it comes to mealtime, hoping that a fridge full of food will inspire great culinary creations. But meal planning over spontaneity may lead to better eating.

Potato Redemption

Maligned for years by dieters and the popular press, white potatoes have been blamed for increasing overweight, obesity, and type 2 diabetes risk. Could the world’s third largest food crop, behind rice and wheat, truly be the culprit of ill health? EN takes a closer look at the science.

A Look at A2 Milk and Sacha Inchi Seeds

Many people complain of digestive issues, such as bloating, gas, or diarrhea, associated with consuming dairy products, including milk. This intolerance is usually blamed on lactose, the naturally occurring sugar in milk. A newcomer to the North American food scene, sacha inchi seeds (also called mountain peanut or Inca peanut seeds) are native to South America, and have been part of their food heritage for generations.

Update: Antibiotics in Farm Animals

The use of antibiotics in animals raised for food—primarily chickens, pigs and cows—is a common practice, as more than three-quarters of the antibiotics sold in the U.S. are used for these animals. Farm animals outnumber humans in the U.S. by a whopping 30 to 1 margin, and most are raised in extremely close quarters in industrial-sized “factory farms.” Often antibiotics are used not just to treat sick animals, but to promote growth and prevent diseases that could potentially spread quickly when many animals are housed together.

“Low” Labels Don’t Always Mean “Healthy”

Every time you see a low-content label on a food package, whether it’s low-fat, low-sodium, or low-calorie, it’s easy to consider those products to be “healthier” choices. Indeed, food and beverages must meet guidelines in order to claim they are low in a particular nutrient, but that doesn’t mean they are nutritious options, according to a Duke University study.

Diet Trends are Mostly Hype

Popular diet fads are often not as healthful as people think. After reviewing studies covering more than 40 years of diet patterns, foods, and nutrients that have been hyped for health, researchers dispel myths about several trends, including:

Research Roundup: July 2017

Adults who eat mostly home-cooked foods and don’t watch TV during meals are less likely to be obese. Eating more gluten, a protein found in wheat, barley, and rye, may be associated with a lower risk of developing type 2 diabetes, according to Harvard researchers. Gluten intake of nearly 200,000 participants in long-term health studies was estimated. Eating too few healthy foods and nutrients is linked to U.S. heart disease and type 2 diabetes deaths as strongly as eating too many unhealthy foods and nutrients.

About EN

Environmental Nutrition is the award-winning, independent newsletter (no sponsors, no advertisers) that opens your eyes to what you put in your mouth. Are you floundering in the swamp of conflicting advice on low-carb diets, vitamin E, eating fish, genetically modified foods? EN offers authoritative, reliable, practical guidance on what works and what doesn't in balancing your diet to protect... More.

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