Is Your Morning Glass of OJ as Unhealthy as a Soda?

People are talking a lot about sugar these days, especially one kind called high fructose corn syrup (HFCS) – a sugar that seems to be added to just about all sweets in a box or package. HFCS usually contains more of one type of sugar – fructose – than table sugar or corn syrup.http://www.dreamstime.com/royalty-free-stock-photo-oranges-table-man-drinking-orange-juice-image26777565

We know that too many sugary drinks – regardless of the type of sugar – can lead to obesity, which is a cause of eight different cancers. But some researchers believe that fructose is more harmful than other sugars, leading to a higher risk for type 2 diabetes and heart disease. Others disagree, leaving the research to be inconclusive.

As the research continues on fructose, a new study published in the journal Nutrition, says that many sugary beverages Americans are drinking —  whether it’s HFCS soda or apple juice — actually contain similar amounts of fructose. Fructose is one of the two sugars that make up sucrose or table sugar; it is also a natural sugar found in fruit and fruit juice.

For their study, the researchers analyzed the sugar concentrations of the most popular sodas, 100% fruit juices, and juice drinks, including sports drinks. The researchers found that fructose levels among some HFCS drinks are often higher than a commonly used database researchers use. Continue reading


Powerhouse Fruit and Veggie Rankings: Eat Your Watercress (and Blueberries too!)

In good news for veggies that get little of the limelight, watercress, chinese cabbage and chard tops the list of foods that will give you the most nutrients per bite, suggests a new study. And surprisingly, you’ll find some of the most talked about plant foods in health – such as blueberries – didn’t even make the list.

Chard, ranking #3 on the "powerhouse" list

Chard, ranking #3 on the “powerhouse” list

The study, published in Preventing Chronic Disease, sought to rank how 47 fruits and vegetables stack up as nutrient “powerhouses.” Eating more of these fruits and veggies, notes the study, is one approach linked to reduced risk of chronic diseases, which includes cancer.

“This is a great opportunity to learn about some fruits and vegetables we’re not as familiar with, but for cancer prevention and overall health — ALL fruits and vegetables are powerhouses,” says AICR Associate Director of Nutrition Programs Alice Bender, MS, RDN. “AICR research — and the government guidelines — say what’s most important when it comes to eating fruits and vegetables: eat more, eat a variety.”

For the study, author Jennifer Di Noia, PhD, LCSW, Associate Professor of Sociology at William Paterson University, identified the powerhouses foods based on 17 nutrients, all vital for good health. The nutrients she looked at included vitamins, minerals, protein and Continue reading


Water and Diet Soda: What Matters for Cancer Prevention

In the battle of beverages, diet drinks made the headlines this week, beating out water as a weight loss aid according to a new study. Understanding how our food and beverages may affect weight gain or loss is important to cancer prevention, because being overweight or obese is a major risk factor for eight cancers, including colorectal and post-menopausal breast.

The study adds to the limited, but growing body of human research on diet beverages. The role of diet beverages in weight control is controversial, but the role of sugary beverages is not. AICR recommends avoiding sugary sodas and drinks because they are strongly linked to weight gain, overweight and obesity.http://www.dreamstime.com/royalty-free-stock-photography-glass-water-cola-image21449207

The study, published online in Obesity, found that of the approximately 300 overweight participants, those consuming the diet beverages lost more weight over 12 weeks than the group consuming water. The difference was small, but significant, with the diet drink group losing an average of 13 lbs and the water group, 9 lbs.

For the trial, one-half of the participants were instructed to drink at least 24 ounces of water daily and not to consume any diet beverages. The other half were told to drink at least 24 ounces of diet drinks, but they could also drink water. Continue reading