Nutrition. Vitamins. You.
Subscribe Today! Please see below for a complete transcript of this episode. A LITTLE COCOA GOES A LONG WAY, INVITE HEALTH PODCAST, EPISODE 622 Hosted by Amanda Williams, MD, MPH. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast, where our …
Written by: Dr. Claire Arcidiacono, ND For further questions or concerns email me at carcidiacono@invitehealth.com Blood sugar concerns can range from pre-diabetes to full blown diabetes. Even those with healthy blood sugar may want to monitor their blood sugar if they have a family history …
Written by: Claire Arcidiacono, ND
For further questions or concerns email me at carcidiacono@invitehealth.com†
In our modern world we have many alternatives to sugar. These alternatives include artificial sweeteners and those that are considered natural sweeteners. In this blog I will be going over sugar substitute’s not actual sugar. For more information on sugar it please see my prior blog on sugar. Before I get into sugar alternatives I want to point out that while Agave, molasses and honey are considered by some to be healthy sugar alternatives they are actually still sugar. While they may be a better choice for some for those looking to lower their sugar intake they are not an alternative solution since they are still sugar.†
Artificial sweeteners are those that are made by extracting plant compounds or by using chemicals to form a sweet compound. Artificial sweeteners include aspartame, saccharin, sucralose and cyclamate. Typically when we think of artificial sweeteners we tend to think of those that are made in a lab or modified in a lab setting. And while this is not exact it can be helpful to think of them that way. “Over the counter” names for common artificial sweeteners include Equal, Sweet “n” Low and Splenda. (1) Those that are considered “natural” alternative sweeteners are usually extracted directly from plants. The most common of these include Xylitol, Stevia and Monk fruit.† (2)
Now I’m sure we have all heard about the side effects of artificial sweeteners but are there any benefits? Well some studies have shown that there is a potential for benefits when it comes to weight loss and helping improving fasting blood glucose. Side effects while not proven 100% have been found in studies to occur in some individuals that use these items. While as I said the following are not proven without a doubt the fact that the data suggests these do happen is concerning. Some data has found that artificial sweeteners can cross the blood-brain barrier and can in the long run affect appetite leading to an increase in food intake. Data has also found that artificial sweeteners can cause your taste buds to become accustomed to ultra-sweet flavors. In other words your taste buds are so used to super sweet that you can no longer even recognize mild sweet such as found in fruit. Additionally some studies have found that artificial sweeteners can affect bacteria in the gut leading to an increase risk of insulin resistance, diabetes, obesity and metabolic syndrome. Studies have also found that artificial sweeteners are linked to many different digestive issues such as IBS. In other words artificial sweeteners both decrease our immune system and increase our risk for chronic inflammatory disorders. Aspartame in particular cannot be consumed by anyone with Phenylketonuria. Unfortunately in this blog I just didn’t have the space to put all the potential side effects of artificial sweeteners. If I had tried we would be here for a very long time. So I just put the most common.† (3)
SIDE EFFECTS OF ARTIFICIAL SWEETENERS
Now natural alternative sweeteners have some potential side effects, however in clinical practice I have found that they tend to be pretty rare. However, just like with anything it is possible to overdo it. Sugar alcohols such as Xylitol in high amounts may have a laxative affect. (4)Stevia may cause bloating, nausea, dizziness and numbness. (5) So far Monk fruit only appears to cause allergy type side effects for those that are allergic to it.† (6)
Now unlike with artificial sweeteners where the benefits aren’t very varied natural sweeteners have a variety of benefits. Xylitol and Stevia have both been found to help improve bone health which is why Invite use’s Stevia in our Bone powder and Collagen Hx! Xylitol is very helpful when it comes regulating bacteria especially in the mouth. This is why Invite uses it in our periodontal lozenges and even our Chew-able Coq10! Back to Stevia it is associated with decreasing blood sugar levels. Monk fruit contains an antioxidant which has been found to be anti-inflammatory. And of course natural sugar alternatives are helpful for those who wish to lower their sugar intake either because of family history or personal medical history. (7) I always tell people that prevention is key. It is much better to avoid a problem than to try and correct it later. One way to help stay healthy is to use natural sweeteners which is what Invite does to help us stay healthy.†
INVITE’S SOLUTIONS TO THAT SWEET TOOTH CRAVINGS
Next week well be concluding our series on blood sugar.†
For further questions or concerns email me at carcidiacono@invitehealth.com†
REFERENCES
1. https://www.healthline.com/nutrition/artificial-sweeteners-good-or-bad#types
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936
3.https://www.eatthis.com/artificial-sweeteners-side-effects/
4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936
5.https://www.webmd.com/vitamins/ai/ingredientmono-682/stevia
6.https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits
7.https://www.medicinenet.com/what_is_the_best_alternative_to_sugar/article.htm
Moon Milk The Perfect Sleep Remedy Created By Melissa Bistricer, MS, RDN Our remedy for a restful nights sleep is referred to as moon milk. Moon milk has nothing to do with worshiping the moon rather it got its name for helping to calm you …
Uplifting the Muddy Buddies on the back of the Rice Chex Cereal. This is a Healthy snack you will not regret making for your family to snack on!
superfoods
Written by Melissa Bistricer, RDN
For further questions or concerns email me at mbistricer@invitehealth.com
Are superfoods a real thing? Or just a marketing tool to get people to buy new “healthy” products? I think that the appealing buzzwords, flashy, and shiny packaging make it difficult for the consumer to truly depict the real superfoods sold in stores vs the ones trying to scam you. This is why I want to define the term “superfood” and how InViteⓇ health products are not just all about the marketing but about the clinically proven significance in each of our “superfood” products.†
Superfood just means foods that provide nourishment and are nutrient dense. Northwestern Medicine Dietitian Sarah Buytendrop says, “no single food can offer every single nutritional component or health benefit we need.” 1 Superfoods have been used to define high levels of vitamins, minerals, and powerful antioxidants that are linked to preventing disease or providing benefits in nutritional value. Although superfood as a marketing term has become popular, it doesn’t mean the foods being marketed are not nutritious and don’t have health benefits. Keep in mind, there is no magic pill that can solve all health concerns. We need to focus on a well-balanced diet and lifestyle to stay healthy and prevent diseases. There is so much in our control; as individuals, it is best to do as much as we can to stay healthy.†
The idea of superfoods is likely to originate from marketers rather than medical professionals.1 Although medical professionals suggest eating superfoods is simple, we have to eat more fruits and vegetables to reap the benefits.†
Commonly known “superfoods” that are a must:
Dark leafy greens: Kale & Spinach
Berries: blueberries, raspberries, & strawberries
Dark orange or red vegetables: Beets, Tomatoes, Carrots, & Red Peppers
Foods rich in omega-3 fatty acids: Cold Water Fish, Fortified Eggs, Flaxseed & Walnuts
Foods with fiber: Oats, Whole Grain Bread, Beans, Vegetables & Fruits
Sources of calcium: Dairy Foods, & Fortified Plant Milk
“Superfoods” at InViteⓇ Health take on the meaning of filling nutritional gaps that may not otherwise be filled. Nutritional gaps have never been easier to accomplish by using convenient powders packed with vitamins, minerals, and powerful antioxidant fruits and vegetables.†
Individuals may not be getting sufficient amounts of fruits and vegetables due to cost, limited availability, access, and perceived lack of cooking/preparation time. Even when individuals consume enough fruits and vegetables, the soil they are grown in may impact the benefit and amount of nutrients in the product. This is due to the use of GMO products, high pollution, extreme heat, oxygen, and light.†
At InViteⓇ Health we aim to create high-quality “superfoods” to help individuals consume sufficient nutrients from fruits and vegetables. A couple of superfood products we sell are:†
Beets HxⓇ primarily supports cardiovascular and circulatory health. This formula also has been shown to support immune, inflammatory stress, vascular function (kidney, microbiome balance), endurance, stamina, and healthy cholesterol levels. The powder is from a red beetroot of Montmorency Tart Cherry effectively supporting the release of nitric oxide and improved physical performance.†
THE AMAZING POWER OF BEETS – INVITE HEALTH PODCAST, EPISODE 143 >> Listen Now!
A short-term study on supplementation of Montmorency powder has shown to help muscle catabolism, reduce immune and inflammatory stress, better maintain redox balance and increase performance in aerobic training individuals.2 Beetroot supplementation has been researched to show favorable effects on overall health and certain stages of disease. The influence of beetroot supplementation has been associated with the human disorders of chronic inflammation and oxidative stress.† 3
Cocoa HxⓇ primarily supports the brain and heart health. This formula has evidence to support the release of nitric oxide, targeting oxidative stress, healthy blood pressure levels, healthy cholesterol levels, enhancing mood, memory, and cognitive performance.†
Cocoa flavanols are processed and stripped of natural antioxidants and nutrients. According to research, the benefits of the nutrients in cocoa improves heart health and blood sugar health from the “superfood” cocoa beans.4 The most abundant mineral in cocoa is magnesium; it’s shown to enhance biological reactions such as protein synthesis and energy production. Cocoa acts as an antiarrhythmic and hypotensive agent.4 Theobromine, found in cocoa, has research saying it contains caffeine- without the effects! Theobromine has antioxidant properties, proven to improve oxidative stress, support healthy cholesterol and enhance mood.5
Reds HxⓇ primarily supports energy, digestive health, skin, and heart health. The best test to assess if something has health benefits is by the pigmentation. The general rule of thumb is the more vibrant the color, the more nutrients it contains. The Reds Hx is made from various fruits ranging from the colors orange, blue, purple, and red. This formula also supports the immune system, protect cells and organs, skin, eye health, intestines, arteries, heart, and circulation.†
We incorporate other components to benefit multiple pathways and systems in the body. In addition, Reds HxⓇ contains a Probiotic blend of Bilberry Fruit Extract (Grape Seed Extract), Resveratrol, Lycopene blend, Lutein blend, and Astaxanthin.†
The Probiotic Blend helps support digestion and gut health to support an individual’s immune system. Probiotics help lower gut pH as well as stimulate mucosal barriers and immune system regulations.6 Bilberry Fruit Extract helps effectively lower blood sugar markers, total cholesterol, and LDL cholesterol known as the “bad” cholesterol. Grape Seed Extract shows benefits in lowering LDL cholesterol and blood pressure.†
According to Cleveland Clinic, Resveratrol has a slew of benefits. Resveratrol is a powerful antioxidant benefiting anti-aging, anti-cancer, anti-inflammatory, helping with brain and heart inflammation, and protecting the lining of your blood vessels.† 8
Greens HxⓇ primarily supports energy, detoxification, immunity, and liver health. This formula has approximately 39 herbs, vegetables, fruits, spices, algae, and probiotics. According to the US Dietary Guidelines, many Americans do not consume nearly enough fruits and vegetables.†
In the Greens HxⓇ at InViteⓇ Health, we incorporate other components to benefit multiple pathways and systems in the body. This powder contains Spirulina Algae Powder, Probiotic Blend, Green Tea Leaf Extract, and Alfalfa Grass Powder. It has been shown to also support detoxification of the liver, heart, organs, proper digestion, and immune function.†
Spirulina is an amino acid that has therapeutic properties such as anti-microbial, anti-allergic, anti-hypertensive, anti-tumor, and immunomodulatory. The bioactive peptide is derived from spirulina and has protective benefits when applied to nutraceutical ingredients like foods or pharmaceuticals.9 Probiotic blend as discussed in Reds HxⓇ helps support digestion and gut health to support an individual’s immune system. Green Tea Leaf Extract has a wide variety of health benefits. The component in green tea, catechins, has been studied to treat metabolic syndromes such as obesity, type 2 diabetes, and cardiovascular risk factors.†10
Alfalfa Grass Powder according to WebMD shows that Alfalfa provides 13% of our daily recommended vitamin K, which helps prevent blood clots.11 Vitamin K, along with iron and chlorophyll have been shown to promote blood production which helps individuals with anemia. Alfalfa also has benefits in steading an individual’s blood sugars, because it is a high fiber rich food.†11
Just to summarize, powders are beneficial to fill nutritional gaps and ensure you are getting your daily nutrients from fruits and vegetables. However, powders are not a substitute! It is extremely important to add fruits and vegetables to your daily meals!†
Any further questions about filling your nutritional gaps and recommendations feel free to reach out to me at mbistricer@invitehealth.com†
1. Northwestern Medicine. Do superfoods exist? Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/nutrition/superfoods-through-the-decades. Accessed April 4, 2022.
2. Levers, K., Dalton, R., Galvan, E. et al. Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. J Int Soc Sports Nutr 13, 22 (2016). https://doi.org/10.1186/s12970-016-0133-z
3. Clifford T, Howatson G, West DJ, Stevenson EJ. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015;7(4):2801-2822. Published 2015 Apr 14. doi:10.3390/nu7042801
4. Steinberg FM, Bearden MM, Keen CL. Cocoa and chocolate flavonoids: implications for cardiovascular health. J Am Diet Assoc. 2003;103(2):215-223. doi:10.1053/jada.2003.50028
5. Neufingerl N, Zebregs YE, Schuring EA, Trautwein EA. Effect of cocoa and theobromine consumption on serum HDL-cholesterol concentrations: a randomized controlled trial. Am J Clin Nutr. 2013;97(6):1201-1209. doi:10.3945/ajcn.112.047373
6. Kechagia, Maria et al. “Health Benefits of Probiotics: A Review.” ISRN Nutrition 2013 (2013): n. Pag.
7. Grohmann T, Litts C, Horgan G, et al. Efficacy of Bilberry and Grape Seed Extract Supplement Interventions to Improve Glucose and Cholesterol Metabolism and Blood Pressure in Different Populations-A Systematic Review of the Literature. Nutrients. 2021;13(5):1692. Published 2021 May 17. doi:10.3390/nu13051692
8. Bigleyj. Health benefits of resveratrol – and should you take it? Cleveland Clinic. https://health.clevelandclinic.org/resveratrol-benefits/. Published January 25, 2022. Accessed April 5, 2022.
9. Sambit Sarkar, Mriganka Sekhar Manna, Tridib Kumar Bhowmick, Kalyan Gayen. (2020) Priority-based multiple products from microalgae: review on techniques and strategies. Critical Reviews in Biotechnology 40:5, pages 590-607.
10. Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial effects of green tea: a literature review. Chin Med. 2010;5:13. Published 2010 Apr 6. doi:10.1186/1749-8546-5-13
11. Contributors to WMDE. Alfalfa: Health benefits, nutrients per serving, preparation information, and more. WebMD. https://www.webmd.com/diet/health-benefits-alfalfa#:~:text=A%20single%20 serving%20of%20 alfalfa,can%20help%20people%20with%20 anemia. Accessed April 5, 2022.
