Do you enjoy soda, iced tea, or beer? All of these foods are foods that may contain caramel coloring. There are four different types of caramel coloring that food companies use in their products. Two of these colorings are made from ammonia and contain a potential cancer causing compound called 4-methylimidazole (4-MEI).

The safety of this color compound has been under investigation for years. Most recently in 2011, the International Agency for Research on Cancer determined this chemical to be “possibly carcinogenic to humans”.

In 2012, the Center For Science in the Public Interest found Coca-Cola, Pesi-cola, Dr. Pepper and Whole Foods’ 365 Cola to contain unsafe levels of 4-MEI. However, the FDA does not believe the chemical poses any immediate or short-term danger to the human population.

Despite the FDA not finding the chemical to pose any danger in the immediate future, it does seem that there is a potential for this chemical to cause long term, potentially cancer causing effects. Until the FDA sets an exact standard as to what amount of this ingredient is safe and while the investigation continues, we can add this to the list of why it is best to avoid soda and other sugar sweetened beverages that contain “caramel color” or “artificial color” in the ingredients list. It is best to stick with water as our first choice to quench our thirst.

While we would recommend avoiding soda, we do also know that only drinking water can get boring. Jazz up your water with the infused water recipe found below!

How to Make Infused Water

1. Wash the fruits, vegetables, or herbs that you plan to use
2. Slice the produce
3. Add produce to a pitcher or water bottle and add water
4. Let the water sit in the refrigerator or a few hours or overnight to infuse
5. Enjoy!

Combinations to Try

• Watermelon + mint
• Lemon + cucumber + mint
• Cucumber + mint
• Lemon + strawberry + basil
• Orange + lemon
• Blueberry + cucumber + mint
• Ginger + lime

You can also check out amazon.com for this infuser water bottle (makes infused water on the go even easier!)

Sources:
Nutrition411.com
Consumerreports.org
FDA.gov

We’ve all heard of certain foods that are recommended for us to eat as a part of a healthy diet but have you ever wondered which foods also work well for a diabetic diet? The following foods are specifically beneficial for individuals following a diabetic diet. These foods have a low glycemic index and are packed with vitamins and minerals.

Glycemic index (GI): ranking system that measures how a carbohydrate-containing food raises blood sugar. A food with a high GI raises blood sugar more than a food with a low/medium GI. 

1. Beans

2. Dark leafy greens

3. Citrus fruits

4. Sweet potatoes

5. Garlic

6. Tomatoes

7. Onion

8. Omega-3s

9. Whole grains

10. Nuts

11. Fat free milk & yogurt

12. Berries

Sources:
Diabetes.org
FDA.gov
consumerreports.org

Vitamin D has most commonly been known to play a role in healthy bones and muscles. However, recently this vitamin (that is actually a fat soluble hormone) has been a hot topic among researchers.

50% of children and adults worldwide have insufficient amounts of vitamin D in their bodies.

Vitamin D is found in both animal and plant sources but the most significant source is sun exposure (about 15 minutes per day is necessary). African Americans, others with darker skin, and overweight or obese individuals typically have lower levels of vitamin D. Food sources high in vitamin D include fortified dairy products, fortified breakfast cereals, and fatty fish such as salmon or tuna).

Functions of Vitamin D

• Bone & muscle strength/function: we have long known that vitamin D is associated with healthy bones and muscles.
• Cancer: studies have found an association between low vitamin D levels and cancer, with the strongest correlation seen with colon cancer. Also, some studies have shown vitamin D can reduce cancer cell growth.
• Heart disease: lower levels of vitamin D have been associated with increased risk of heart disease. Evidence also suggests that vitamin D plays a role in lowering blood pressure and preventing artery damage.
• Immunity: low vitamin D levels have been associated with the flu and the common cold. Vitamin D has also been shown to play a role in fighting infections.
• Multiple sclerosis, rheumatoid arthritis, Crohn’s disease, and type 1 diabetes: research has found associations with low levels of vitamin D and the previously mentioned autoimmune diseases
• Depression and cognitive function: low levels of vitamin D have been found to be associated with seasonal affective disorder, depression, and impaired cognitive function.

Bottom line? There is still much research to be done on vitamin D and the association with different diseases…However, taking 2,000 IU of vitamin D3 per day certainly cannot hurt and has the possibility to prevent a handful of diseases.

**Helpful tip: take vitamin D supplements with a meal containing fat to increase absorption.

 

Sources:
Today’s Dietitian
Harvard School of Public Health
Dr. Weil