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Magnesium and health
The relationship between magnesium and health is widely studied because of the importance of this essential nutrient in many body functions and the prevention of chronic diseases. What is magnesium? Magnesium is a mineral involved as a cofactor in many processes within the body, including metabolic functions (energy production, glucose breakdown, protein synthesis, RNA and DNA synthesis), bone development, immune and neuromuscular function (1, 2, 3). It’s also involved in the balance of calcium, sodium, potassium and antioxidants (1, 2, 4). The total amount of magnesium in an adult is about 25 grams, of which 50-60% is located in the bones (1, 3) and about 0.3% in serum (2). This…
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Product review: Mojo gut shots
Mojo gut shots are a new non-dairy probiotic product by one of the most popular Australian kombucha makers. Like other fermented foods, these shots may help improve gut health. Mojo gut shots Think of these shots as a mini-version of kombucha (fermented tea) enriched with probiotics (beneficial bacteria). They are dairy-free and low in sugar. Mojo gut shots can be taken on their own or added to smoothies, etc. Ingredients Ginger Spice: Organic kombucha (walter, sugar, tea, kombucha culture), ginger juice (14%), probiotic (Bacillus coagulans GBI-30 6086) Berrytown: Organic kombucha (walter, sugar, tea, kombucha culture), berry puree (raspberry, blueberry, strawberry) (7.4%), probiotic (Bacillus coagulans GBI-30 6086) The packaging indicates the…
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Nutrient reference values vs nutrient intake in Australia
We all know we should be eating vitamins and minerals but not many know how much. Is there a gap between nutrient reference values vs nutrient intake in Australia? What are nutrient reference values? Nutrient reference values (NRV) are the recommended levels of intake of different nutrients, based on scientific evidence about food intake and health. The NRVs for Australia and New Zealand are expressed as a recommended daily intake (RDI) of each nutrient, which is the average amount of the nutrient that is required for the majority of healthy individuals. For some nutrients where the RDI could not be determined, the recommendation is based on the adequate intake (AI)…
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Ultra-processed foods
Ultra-processed foods, a.k.a. energy-dense nutrient-poor foods, discretionary choices or junk foods dominate modern supermarkets. They represent a large proportion of the average dietary intake in developed countries and, not surprisingly, are linked with poor health outcomes. What are ultra-processed foods? The term “ultra-processed” foods refers to the NOVA classification and it’s based on the degree of processing of foods. This classification has 4 categories: unprocessed or minimally processed (such as grains, meat, fish, milk, eggs, vegetables, fruit, nuts and seeds) processed culinary ingredients (such as sugar, oils and butter) processed foods ultra-processed foods (1, 2) Processed vs ultra-processed foods Have you ever met someone that tries to justify their junk…
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Book review: Eat Like The Animals (Dr David Raubenheimer and Dr Stephen J Simpson)
Eat Like the Animals – What Nature Teaches Us about the Science of Healthy Eating is a fascinating book written by two brilliant scientists who are applying animal natural wisdom in human nutrition. The authors Although the authors tend to refer about themselves as “insect biologists”, they both have impressive careers and credentials. From their bios: “Professor Stephen Simpson AC is Academic Director of the Charles Perkins Centre, and a Professor in the School of Life and Environmental Sciences at the University of Sydney, and Executive Director of Obesity Australia.” and “David Raubenheimer joined the University in April 2013 as Leonard P Ullmann Chair in Nutritional Ecology.” You can read…
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The Health Star Rating System
The Health Star Rating System is a way of labelling food products in Australia to indicate their healthiness. Similar to energy ratings, health ratings are meant to guide consumers toward better choices. What is the Health Star Rating System? The Health Star Rating (HSR) labelling system was created by the Australian government in collaboration with industry, public health and consumer groups. It is being used voluntarily by manufacturers since June 2014 and reviewed every 5 years. Assigned ratings go from ½ star (least healthy) to 5 stars (most healthy), which are displayed on food product packaging. How is the Health Star Rating calculated? The HSR score is calculated as: baseline…
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Sugar-containing ingredients
Now that you know that there is little difference between brown sugar vs white sugar, that added sugar consumption in Australia is higher than it should be and how to read food labels, it is time to put it all together by looking at sugar-containing ingredients. What is sugar? The term sugar “refers to all carbohydrates of the general formula Cn(H2O)n” (1). Single sugars such as glucose and fructose are known as monosaccharides. Two monosaccharides linked together (e.g. sucrose = glucose + fructose, lactose = glucose + galactose) are known as disaccharides. Many sugars linked together are known as polysaccharides. Added and free sugars As a reminder, added sugars are…
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Pre-workout supplements
Pre-workout supplements are among the most heavily-marketed products targeted to recreational and elite athletes. In this article we will discuss if they work and if they are safe. What are pre-workout supplements? Also known as multi-ingredient pre-workout supplements, these are products designed to be taken before exercise to enhance performance. They typically contain several ingredients in various quantities which are sometimes undisclosed and marked as “proprietary blends” (1, 2, 3). Common ingredients Common ingredients in pre-workout supplements include caffeine, creatine and beta-alanine (2, 3), branched-chain amino acids (BCAAs), nitrates (2), citrulline, taurine, tyrosine and B vitamins (3). Jagim et al. analysed 100 pre-workout products and found that, in average, they…
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Added sugar consumption in Australia
Intake of added sugars has been associated with health issues such as weight gain and dental caries. As it happens with most developed countries, added sugar consumption in Australia exceeds recommended limits. Last week I explained the difference between added, free and total sugars. Briefly, added sugars are those that do not occur naturally in foods and are added before consumption. Free sugars include added sugars and the natural sugars in honey, syrups and fruit juices (1). Regarding recommended intake of added and free sugars, guidelines differ. The Australian Dietary Guidelines recommend limiting the intake of added sugars but do not specify a quantity (2). The World Health Organisation (WHO)…
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Brown sugar vs white sugar
Have you ever found yourself in the supermarket staring at sugar packets and not knowing which one to buy? Which one is healthier: brown sugar vs white sugar? What about raw sugar? What is sugar? The sugar you buy at the supermarket to put in your coffee is sucrose, a disaccharide (= two sugars) composed of glucose and fructose. Types of sugar White sugar: this is your regular table sugar. Caster sugar: has a smaller crystal size than white sugar. It is used for coating bakery products and confectionery. Brown sugar: is a moist, golden brown, very fine crystal product, made using selected refinery syrups. Raw sugar: is a free…
