From Groats to Instant Oats: What's better for you?

Oats are a big win for the health food community as they are incredibly versatile and carry a number of health benefits. They are rich in nutrients and have a high fiber and protein content. They are packed with B vitamins, magnesium, iron and zinc. They also contain a group of antioxidants called avenanthramides which are thought to lower blood pressure by increasing the production of nitric oxide. Nitric oxide, in turn, enhances blood flow by dilating the blood vessels. This group of antioxidants might also be responsible for the anti-itch element of oats. Every 90s kid who’s had chicken pox or a bad poison ivy rash knows all about oatmeal baths. Avenanthramides may be the reason they are effective!

It’s great that oats are so beneficial but why do there seem to be so many different kinds? You’ve got rolled oats, instant oats, something called groats, steel-cut oats and then quick oats too. You’ve also got Irish Oats and Scottish Oats and Old-Fashioned oats. Whole oats and oat bran, too! What’s the difference between all these different types and do they all carry the same health benefits you might be eating oats for?

Well, the biggest difference between most of these types of oats is the extent to which they have been processed or, as it were, not processed. Let’s take a look. 

1. Whole Oats: Whole oats, or “groats” as they are sometimes called, are the most unprocessed form of oats. The hulls have been removed in most cases but other than that you are getting them in their original form. In preparation they take the most time to cook and the texture has been compared to brown rice or barley. They can be prepared savory or sweet and are probably the healthiest variation of oat simply because you are getting the bran, endosperm and germ still intact. As we’ve noticed before, fiber is incredibly healthy and the balance of fiber you get from whole grains is unmatched. 

2. Steel Cut Oats: Steel cut oats are also called Irish oats and they are really only about one step removed from groats. As the name suggested, they are whole grains of oats, hulled and cut into smaller pieces. This speeds up the cooking time and yields a slightly more chewy texture when cooked. They still require about half an hour or so to cook and probably aren’t your first choice from something like overnight oats or granola. The nutritional profile is going to be pretty much the same as groats since nothing much has been changed. 

3. Scottish Oats: Scottish Oats are whole oats ground into a coarse meal that can be used to make a very creamy porridge. As you might guess, grinding them up makes the cooking time for the oats much shorter and a pot of these oats can be whipped up in about 10 minutes. 

4. Old-fashioned Oat: Old-fashioned oats, or rolled oats, are the champion of granola and energy bits, of cookies and overnight oats. These oats are made by steaming the groat and then, you guessed it, rolling them out into flatter versions of themselves. They are squished into a thinner, more versatile form that can cook in as little as 5 minutes and can be added to an endless number of recipes and dishes. 

5. Quick oat: Quick oats are pretty similar to rolled oats and some might even consider them a subcategory. They are also steamed and then rolled into even thinner oats. Sometimes those oats are then cut into even smaller pieces. They are just versatile though if you’ve ever slightly overcooked quick oats, you know they can get a little soggy. This quality, while perhaps not the best for granola bars, is perfect for smoothies and pancakes! These only take 2 or 3 minutes to cook.

6. Instant Oats: Last, but not least, we have instant oats. You might be pretty familiar with, as a quick, go-to breakfast option, as it often comes in a packet with flavorings and stuff ready to go. Instant oats are not only steamed, rolled, and cut into smaller pieces but they are often pre-cooked! This is why you only need to add a splash of boiling hot water or nuke them in the microwave to be ready to go. The biggest issue with instant oats isn’t that they are pre-cooked, however, it’s all that added sugar and flavoring. 

While all of these variations of oats carry with them a significant health benefit, the additives common on one end of the spectrum and the fiber profile prominent on the other, tend to tip the balance in favor of the whole food. Besides that, the nutritional profile of every category we’ve talked about here is pretty similar right up until quick oats. Even instant oats would be almost identical if they were without the chemicals and additives commonly added to make them more popular. At the end of the day, preference plays a major role in what kind of oats you decide to incorporate into your diet. What is your family’s favorite way to make oats? Share it with us below!

Resources:

https://www.mashed.com/187156/are-steel-cut-oats-really-healthier-than-rolled-oats/

Douchebag: The Tool We Never Needed

Have you ever heard someone compare the smell of the reproductive parts of a woman to the ocean or a fish? If you are partnered with or are a woman, perhaps you’ve often thought that those two things smell nothing alike at least in your own experience. Have you ever wondered where that comparison and rather ugly trend came from? Well, it might come as no surprise that it was born of an advertising campaign meant to sell products geared towards making a woman “smell better.”  

There used to be a time when there was no market for special vagina soaps and creams or a particular type of wipe with fragrance using a “special Ph balance.” Women washed everything much the same way men did, if perhaps a bit more frequently.  Then in the early 1800s, several men hit upon an untapped market for a liquid contraceptive: The douche. The douche was commercialized in 1843 and anyone with a vagina was told they must have it to prevent pregnancies. Spoiler alert: Douching does not prevent pregnancy though it does raise your chances of serious and even life threatening complications. Women everywhere rushed to the market to pick up this miracle device to prevent unwanted babies and sales soared. The liquid used in the douche went through many variations including water with vinegar or baking soda or iodine but the device itself remains mechanically similar to this day. 

Finally, in the early 1900s, Lysol took a turn. Advertisements would say that a man wouldn’t love his wife unless she smelled sweet like fruit or flowers and their products were the only way to do it! Lysol described the proper way to practice hygiene and “protect your married happiness.” It was a germ-killing contraceptive that everyone needed. Women died but the douche survived. 

In the 1980s, the market for douches shifted as oral contraceptives made their way onto the scene. Even though douching as a form of contraception never completely died (at that time Coca-cola was making an appearance as the favored liquid used), the marketing scheme decided to lean more into the hygiene part of their douching claims. Again they needed to create more of a market for their product so ads began to circulate claiming that the way women’s bodies smelled naturally was unclean or unhygienic. Creams, soaps and, of course, douches again began to rise to meet the wave of inferiority marketers had created in women. 

Today, one in four women still practice douching on a regular basis despite the warnings of medical professionals and researchers. Studies have shown that douching increases the risk of an ectopic pregnancy by more than 70 percent! It does not protect a person from STIs or permanently alter the scent of one’s body. In fact, douching increases the harmful bacteria introduced into the vagina and reduces the body’s ability to clean it out effectively thus significantly increasing the chance of infection. Douching once a week can increase your risk of bacterial vaginosis by 5 times! The vagina is self cleaning! If you think you have something wrong, see a doctor but let’s shake this harmful trend of products pushed on women under the guise of hygiene. The best thing you can do for your body is to eat well, drink water and stay out of its way!

Poison in the air, water, food, and uh, that baby lotion?

What do the lab of a mad scientist and your household cleaners have in common? What about those two things and cosmetics? Or all of those things and Johnson and Johnson’s last formulation of baby soaps and shampoos? You’d hope nothing, but unfortunately the truth is that they are all common sources of a known carcinogen and highly toxic chemical you are probably fairly familiar with: Formaldehyde. 

Have you ever been doing your nails or painting a room and thought to yourself that that burning sensation in your nose can’t be good for you? Whelp, you are right! Even a very low amount of formaldehyde is enough for an acute exposure. 0.03 ppm is enough to have a negative health impact on the body. Formaldehyde is toxic in nearly every form of exposure. In its gaseous form, it is toxic to inhale and can cause constriction and adhesion in the lungs. It’s heavier than air so inhaling it can even cause asphyxiation. Long term exposure can cause nasopharyngeal cancer and lung cancer. In its liquid form, it causes skin irritation and if you get it in your eyes, it can cause permanent blindness. This is something to consider when a number of hair products contain some amount of formaldehyde. It is found in larger amounts in products used to straighten or process hair. Some cosmetics also contain formaldehyde and you might remember the rather large stink that was made about Johnson & Johnson for having preservatives in their baby shampoo that released small amounts of formaldehyde when used. This was especially awful because it was in a product specific for babies who are more susceptible to most toxins, including formaldehyde. 

The EPA has taken some steps towards limiting the amount of exposure that is considered low risk but we are also seeing a significant amount of water contamination due to the use of formaldehyde in agricultural settings as well. One of the more efficient methods for removing formaldehyde is a combination of UV radiation and ferrate(VI). 

Formaldehyde is ubiquitous and some exposure is a given but there is no reason to be exposed beyond base environmental levels. Be a critical consumer and make sure that the products you are buying and using are doing their best to limit the amount of formaldehyde contained in their product. There are alternatives to almost every use of formaldehyde. Vote with your patronage and support products that prioritize safer components and ingredients. 

Resources: 

Personal Care Products with Formaldehyde

https://www.who.int/water_sanitation_health/dwq/chemicals/formaldehyde.pdf 

Formaldehyde - WHO Guidelines for Indoor Air Quality: Selected Pollutants - NCBI Bookshelf

Formaldehyde (EPA Profile)

6. ANALYTICAL METHODS (CDC Profile)

Formaldehyde And Formaldehyde-Releasing Preservatives - Safe Cosmetics 

https://www.sciencedirect.com/science/article/pii/S0301479716307551

Let’s talk about Bone Char.

Bone char is calcium carbonate, calcium phosphate and activated carbon. It’s also the bones of dead animals. Dead animal bones that are usually from Pakistan, Argentina, India and Afghanistan to be exact. That’s right. There is an international trade for the production of bone char. This is less surprising when you consider that it takes about 8,000 cows to produce enough bones for one commercial filter and the cattle used has to be BSE-free. Since we can’t quite claim to be 100% free of bovine spongiform encephalopathy in this country, we buy cattle bones from other places to use in the production of bone char. The char itself is created by cleaning the bones and then heating them at extremely high temperatures in a limited amount of air. In this almost-vacuum, the bones become charcoal.  Ok, so that’s the production of bone char, but what kind of commercial filter? What is a filter made of the bones of thousands of cows even good for? Surprisingly, sugar. 

Have you ever wondered how sugar processing resulted in that bleached white color we associate with basic sugar? If you’ve ever cut open a sugar cane or seen one cut wide on a documentary, you know that the inside is a pulpy light yellow-tan color and the juice is similarly colored. If you’ve ever gone to Panera and used their raw sugar packets in your coffee, you may have noticed that that sugar is also tan-brown, like the plant. How then do we get that ghostly white sugar we use to bake or make icing out of? By straining it through an 8,000 cow, cow scaffolding sieve. This process bleaches out the sugar as aminos and other components bond to the carbonate in the char and are leached away from the sugar, leaving it that well-known bright white color. 

You might already be wondering if brown sugar might be excluded from the process. After all, it’s brown, not white. While raw sugars that just happen to be brown may in fact be totally spared this process, typically brown sugar is just white sugar that has had some of the molasses removed during processing added back. So, to recap. Brown sugar is processed just as heavily as white sugar but then molasses, which is a by-product of the sugar producing process is added back giving it its color and slightly gooey texture. This is also good to know if you need brown sugar for a cookie recipe and are out. If you happen to have a little molasses in the back of the pantry, you can quickly wipe up your own. Anyway, unless it’s natural, organic, raw sugar, brown sugar gets the same char treatment as white. 

There are a number of sugars that don’t undergo this process at all. Beet sugar for example is bone char free. Raw and organic sugar as we mentioned are also char-free most of the time. Additionally, a number of companies have made the arguably expensive move to switch to other methods of processing that don’t require or include bone char. Even Domino, one of the most recognizable white sugar brands around, is making a slow crawl towards a bone-free future. Right now, lot numbers starting with 1, 4, or 6 are apparently bone char-free. 

Until they reach that goal, it’s good to be aware of where your sugar has been. Particularly for those who are vegan, knowing that thousands of cattle corpses were used in the production of the spoonful of sugar is pretty important. Included in the resource below is a list of sugar companies that are char-free. Enjoy!

Resources:

Bone Char - an overview | ScienceDirect Topics.

https://www.vrg.org/blog/?s=bone+char

Is Sugar Vegan? Bone Char Filtration, The Industry's Dirty Secret

bone black | Description & Components | Britannica

AP-42, Section 9.10.1.1: Sugarcane Processing

https://vegfaqs.com/bone-char-free-sugar-brands/

Are animal ingredients included in white sugar? | PETA.

What's TBHQ?

It’s the most chocolate-coated holiday of the year and in honor of the “season of love” we are going to touch on one of the most common additives you might want to avoid in your rose-tinted plans. TBHQ, or Tertiary Butylhydroquinone, is a synthetic antioxidant used to preserve food. It’s pretty common in shelf stable snacks like microwave popcorn and crackers as well as fast food like French fries or fried chicken. The FDA and USDA have labeled this additive as generally safe but recent studies have pegged this chemical as a carcinogen. Still, the FDA hasn’t adjusted its stance and right now the suggested range for TBHQ is .7mg/kg a day. Even though individual foods are limited by the health department to 0.02 % of the total fat content, we’ve seen serving sizes adjusted before as a means of getting around this type of limitation. Your serving size contains more than the allowed amount? No problem. Just adjust the total fat content and maybe tweak that serving size and voilà! Consumers aren’t going to eat any less of your product but who cares? You’ve met the health department’s requirements.

This is pretty scary as this chemical can cause a wide range of serious health side effects and there is a strong argument for it not being allowed in our food at all! Testing showed an increased risk of convulsions, liver enlargement, tumors and neurological impacts similar to that of a neurotoxin. Not only that but TBHQ is said to negatively impact the proper functioning of your immune system and there is some evidence to suggest that TBHQ reduces the effectiveness of the flu vaccine. Additionally, there is an added risk to women as it has been recorded to mimic estrogen, causing an estrogen dominant state which can impact one’s risk of female reproductive system specific cancers, such as breast cancer. Even at a glance, we can see that it’s worth our time to limit if not eliminate TBHQ from our diet, particularly if you are a woman.

We mentioned chocolate because it is a very common category of food for this additive to hide in. Reece, Ghirardelli and Dove commonly contain this chemical but plant-based meats, frozen pizza, and nearly every flavor of cheez-its do too. Take your time and steer clean of the fast food this weekend as processed snacks seem to harbor this additive more than almost anything else. This Valentine’s Day, do a little research and make sure you aren’t giving your loved one a candy flavored health problem. 

Resources: 

TBHQ: Carcinogen, toxins, processed foods, & side effects - FactDr

This One Ingredient in 1,250 Snack Foods May Harm Your Immune System, New Study Says — Eat This Not That 

Complete Guide to The Ingredients In Chocolate | Dame Cacao 

IJERPH | Free Full-Text | Investigating Molecular Mechanisms of Immunotoxicity and the Utility of ToxCast for Immunotoxicity Screening of Chemicals Added to Food | HTML 

PROCESSED FOODS WITH THE PRESERVATIVE TBHQ

Identification of In Vitro Metabolites of Synthetic Phenolic Antioxidants BHT, BHA, and TBHQ by LC-HRMS/MS 

Ractopamine: An Issue Near and Far

If you are keeping an eye on global food news, you might have heard about the impacts of Ractopamine on the import and export trade from the US to Taiwan. Right now, the US is allowed to supply Taiwan with pork but the Taiwanese people are not happy about it. Why, when the US is one of their biggest allies? Ractopamine. Ractopamine is a food additive that is given to pigs shortly before they are slaughtered to increase their growth and lean meat production. The pigs mature in a shorter amount of time and thus require fewer resources meaning, in short, that this additive saves pork suppliers money. However, this benefit comes at a steep cost. Ractopamine has caused more illness in livestock than any other additive used in the US. It has a significant impact on pigs, causing cardiovascular issues as well as musculoskeletal, reproductive and hormonal issues. Additionally, it has been documented to drive up the stress level in animals and cause “downer” syndrome.  The drug works by maintaining that high level of stress and inducing rapid muscle production. As one might imagine, this impacts the quality of the meat and even changes the flavor. It is no surprise that these complications often lead to death. 

When consumed through meat, ractopamine can cause cardiovascular issues in people, driving up chronic cardiac illnesses, high blood pressure, and heart attack frequency. Additionally, research also suggests that while evidence is limited to suggest that ractopamine causes cancer, there is evidence to suggest that those who have already developed the initial stages of cancer or a small mass might see a measurable increase in cancerous growths due to the consumption of ractopamine. Put simply, though it may not cause cancer directly, it does make cancer a whole lot worse very quickly. 

The US has said that there isn’t enough evidence that ractopamine is harmful to human beings to motivate them to ban it here altogether but 160 countries around the world, including Russia, the EU, and China, disagree. Only 25 countries including the US are still allowing ractopamine to be used so freely. It is true that pork is a huge part of the meat industry and that we even treat beef and some poultry with ractopamine as well but considering that the alternative is a safer, better quality product, why might the US continue to use an openly harmful product. It’s killing the pigs and making people sick so there must be another motivation. There might be another explanation but the only one obvious to those taking note of the US’s priorities is money. Ractopamine saves time and time is money. Perhaps, we should let our policy makers know that in this case, we would like to put the health of the American people first. 

As for what to do with this knowledge as a consumer, consider switching to either an organic pork product for your cooking at home or supporting a supplier that has decided to removed ractopamine entirely from its supply line. The US is already feeling the pressure of other countries disallowing the use of ractopamine treated pork. Let’s increase that pressure and let the industry know that we don’t want this harmful chemical here at home either. As always, shop locally when you can and vote with your dollar either way! 

Check out our feature In the News Article about Ractopamine Here. 

Resources:

Consumption of meat containing ractopamine might enhance tum... : European Journal of Cancer Prevention

The Effects of Ractopamine on Behavior and Physiology of Finishing Pigs Introduction Materials and Methods

Ractopamine Factsheet

Vitamin C Mega Loads: Are They Worth Anything?

Each year when the flu rolls around a lot of us reach for our favorite way to try and boost our immune systems. A popular one especially among the elementary and high school population is Emergen-C or similar products comprised of huge doses of Vitamin C. Now, while we’d never tell you not to take something that you are getting some benefit from, it’s important to note that the recommended amount of Vitamin C for men and women is between 75 and 90 mg. Now, if you have a deficiency, taking more may be beneficial for you but the average person will simply excrete any excess Vitamin C during their next trip to the bathroom. Is Vitamin C even essential then? Let’s see. 

According to the National Institute of Health, Vitamin C is necessary for the production of collagen, L-carnitine (which is instrumental in the production of energy within the cell), a variety of neurotransmitters and the metabolism of protein. It is also thought to give some protection against free radicals and the damage they cause. Damage that often leads to diseases like cancer, heart disease and arthritis. Free radicals can be caused by a variety of environmental sources. Sunlight, air pollution, or even something intentional like smoking, can cause free radicals that can cause damage to the cells as they seek to stabilize pirating electrons within the body. Antioxidants like Vitamin C are capable of neutralizing this process and counteracting the damage free radicals cause. 

So, Vitamin C might not be a quick fix to preventing the flu or the common cold but it does support the immune system overall and facilitate healing within the body. It also helps to mitigate environmental damage and protect us from developing the chronic illnesses commonly developed from the buildup of free radicals. 

Additionally, there is some evidence that Vitamin C is most effective when combined with other nutrients such as Zinc or in the case of skin health, Vitamin E. We could obviously take a number of supplements to get a suitable amount of these nutrients everyday but the best way to gain all the benefits from these vitamins and minerals is to eat a diet that is rich in fruits and vegetables. Vitamin C is also water soluble and may be undercut by processing or even cooking some foods so the best way to get the most potent dose of Vitamin C is to include a number of raw fruits and veggies in your daily diet. Bottom line, Vitamin C is foundational to good health but isn’t a flu time cure. However, prioritizing it year round may allow your body to deal with any sickness more easily and with great efficiency! Eat well!

Resources:

Vitamin C in Disease Prevention and Cure: An Overview

Understanding antioxidants - Harvard Health

5 Ways To Avoid Getting Sick This Semester

The Benefits of Vitamin C 

Vitamin C - Health Professional Fact Sheet  

Biotin: The ROI

You are sitting in your hair dresser’s chair, chatting with him about how you’ve noticed your hair starting to thin a little around your temples. You ask him for a care recommendation and he points you towards a couple of products and a supplement containing high levels of biotin. Of course! Why didn’t you think of that? Biotin, a B vitamin, is even called Vitamin H for “Haar und Haut” or “hair and skin” in German. It is well known as the nutrient to try when you are having issues with your hair, skin or nails but is this so-called common knowledge well-founded? Additionally, are there any dangers in taking a biotin supplement anyway if it is not? Let’s see.

In a literature review by the Icahn School of Medicine, it was noted that the recommended amount of daily Biotin intake ranges from about 30 to 70 mcg a day. Higher doses of Biotin caused lab results to reflect abnormal thyroid function normally associated with hyperthyroidism. That’s interesting, but what is considered a high dose? First, it is important to note that the recommended daily intake is in mcg, or micrograms and not mg or milligrams. For those less familiar with the metric system, a mcg is 1,000 times smaller than a milligram. So, the generic bottle of biotin you might pick up at the pharmacy often contains single-pill doses as high as 5 or even 10 milligrams. Depending on where you fall in the above daily recommended range, this means that a typical, over-the-counter dose of biotin is easily 150 to 300 times more than the recommended daily intake. Ok, that’s pretty high! Considering that according to the NIH (National Institutes of Health), most individuals require the lower end of the spectrum, or 30mcg, and 98% of healthy individuals gain this from their everyday diet, biotin supplements, even pure ones, seem to be at least, excessively redundant. Let’s dig a little deeper.  

We should note that there are a few groups of people who are more commonly at risk for biotin inadequacy. One such group is individuals with Biotinidase deficiency, a rare disorder that prevents the body from releasing free biotin. This causes an overall biotin deficiency even when the individual is taking in normal amounts of biotin in their diet. This is a rare but serious disorder that is commonly screened for in the US at birth so the chances of an individual reaching adulthood without the development of serious neurological or cutaneous symptoms is unlikely. The second group mentioned by the NIH is comprised of those who chronically consume alcohol. Chronic alcohol consumption inhibits the absorption of biotin. However, even then, only about 15% of alcoholics are thought to suffer a measurable deficiency. The third group is made up of pregnant or breastfeeding women. About one third of pregnant or breastfeeding women suffer from a biotin deficiency though more research is needed to understand exactly why. If you don’t belong to one of these groups, it’s very likely that you get a more than adequate amount of biotin from your daily diet.

The NIH has also gone on to say that while biotin deficiency often results in hair loss, brittle nails and skin problems, there isn’t enough evidence to fully support the claim that taking biotin supplements actually helps mitigate these issues. There is some correlation between these issues and low biotin certainly, but we know that does not mean causation. In fact, in a review of the use of biotin for hair loss, researchers found that in the cases in which biotin caused any improvement, there was an intervening complication such as an inherited biotin deficiency or pathology. They found little evidence that biotin supports hair growth in otherwise healthy individuals. 

Even so, what’s the harm if it might help? Simply put, the harm is considerable confusion in areas of our health where we absolutely need clarity! We already mentioned that taking biotin when you don’t need it can cause confusing lab results when it comes to thyroid complications but what does that mean? Biotin can, in fact, mimic Graves disease or even complicate a diagnosis of hypothyroidism by emulating the test results of someone with hyperthyroidism. The results will look like hyperthyroidism even though the individual is not presenting any of the other symptoms of hyperthyroidism. Hyperthyroidism is a relatively serious condition, especially if it goes untreated. In one case study, a man with hypothyroidism was taking biotin and presented on the lab results as someone with hyperthyroidism. Imagine if he’d gone as far as to get his thyroid gland removed as is sometimes the treatment for hyperthyroidism, only to find out that he was on the other end of the spectrum and needed his thyroid gland even more than most! This is just one scenario where biotin, a seemingly harmless supplement, could have severe consequences when taken unnecessarily. Biotin can similarly complicate cardiac related lab results, masking issues associated with an individual’s cardiac risk assessment, or even hiding the signs of a recent heart attack. So, if you or a loved one has heart issues or you are being assessed for cardiac issues, this is just one more area where biotin can cause detrimental confusion with serious consequences.

Bottom line: If you decide to take a biotin supplement for any reason, not only should you make sure that it is a third-party tested, pure supplement, but talk to your doctor and make sure it is something you specifically need in the first place. Taking it unnecessarily may result in health issues much more serious than a receding hairline.

Resources:

• Hypothyroidism (Underactive Thyroid) | NIDDK

• Ardabilygazir, A., Afshariyamchlou, S., Mir, D., & Sachmechi, I. (2018). Effect of High-dose Biotin on Thyroid Function Tests: Case Report and Literature Review. Cureus, 10(6), e2845. Cureus | Effect of High-dose Biotin on Thyroid Function Tests: Case Report and Literature Review

• Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017 Aug;3(3):166-169. doi: 10.1159/000462981. Epub 2017 Apr 27. PMID: 28879195; PMCID: PMC5582478.

• How Biotin Induces Misleading Results in Thyroid Bioassays: Case Series 

• Biotin - Health Professional Fact Sheet

• Biotin: Benefits, sources, and safety

• January 2016: Thyroid Month: Beware of Biotin

• Hyperthyroidism - Symptoms and causes - Mayo Clinic

• Clinical risk assessment of biotin interference with a high-sensitivity cardiac troponin T assay

Is Enriched Flour Better for You?

If you’ve read many of our articles, you may be picking up on the fact that unless you know what an ingredient is and what it does, it can seem innocuous or even healthy and truly be neither. Label Reading isn’t anyone’s favorite pastime but it is the only way to really understand what you are putting in your body, especially when it’s a pre-processed product. Even if you do make a lot of things from scratch, basic ingredients like flour are not free from deceptive labeling. One such example is the use of “enriched” when referring to wheat flour. Enriched sounds like it would be a healthy alternative to white flour or even more full of beneficial ingredients than plain wheat flour but let's take a closer look. 

We’ve discussed before the benefit of fiber as opposed to highly processed foods lacking fiber. Fiber slows down the digestion and really allows the body to gain energy and nutrients as needed and over a longer time. It regulates the use of sugar and helps prevent spikes in blood sugar. It also plays a big role in what makes you feel full so you tend to eat less food when it’s fiber rich. In wheat or wheat flour, the fiber is packed into the bran and germ along with most of the nutrients naturally occurring in wheat. With the endosperm, these three parts make up a whole grain. Based just on the name, you might think enriched flour would just be this whole grain with some vitamins and minerals added in but that is not the case. Enriched flour is flour that has been stripped of the bran and germ, leaving only the endosperm behind. This is often done to make the flour more fine in texture and more palatable to the average American. Manufacturers then try to add back some nutrients specifically, Thiamine, Riboflavin, Niacin, Folic acid and Iron. This is now required of food manufacturers because the rise of the practice of removing the germ and bran correlated with a rise in certain illnesses linked to malnutrition. We also know that even with the added vitamins, the endosperm based flour lacks the fiber to moderate the use of sugar and will instead quickly be broken down and cause a major sugar spike in the blood. The addition of these vitamins is then more of an empty gesture than a true fix.

The bottom line here is that while it sounds healthy, enriched flour is actually pretty bad for you.The empty calories don’t fill you up and you will continue to eat but gain very little in the way of nourishment. You might not be surprised to learn that unfortunately it is in EVERYTHING. Donuts, snack foods, cereal, pizza dough, cake mix, pancakes and, of course, bread are all commonly full of enriched flour. There are, of course, healthier alternatives! When you shop, check the label for enriched flour or even just “wheat flour” without the indication that it is 100%. This might be enriched flour too. When you bake, pick up all purpose whole wheat flour instead of the enriched variety to make sure the things you bake include the germ and the bran. Avoid a diet that relies heavily on processed goods as the more processed a baked good or wheat-based snack is, the more likely it is that it was made with highly processed, enriched flour. If you really want to get back to the basics, you may even be able to find locally ground flour from a farmers’ market or a local CSA! So shop locally if you can and be aware of what’s in your favorite foods so that you can make the best choices about what to put into your body. 

Resources: 

Flour Enrichment | Baking Processes | BAKERpedia

Find a CSA Community Supported Agriculture - LocalHarvest 

Vitamin D and Immunity

As we ride another wave of COVID-19 and are joined by the flu during these winter months, you may be looking for something to give you a little extra natural protection when it comes to your health. You’ve probably heard more than once that getting sunshine and that daily portion of vitamin D is important for your mental health and supporting your body in general but let’s take a closer look. 

Sometimes, you might hear your grandparents or parents talking about what their parents gave them to combat a cold when they were kids and smile at the wild concoctions used. There are some things, however, that they definitely had right, even if they didn’t know exactly why. Cod liver oil is one of those things. Now, we aren’t telling you to bring this historically foul-tasting home remedy back. There are plenty of alternatives that might be more palatable but cod liver oil is, in fact, very high in vitamin D! This oil was a household staple and dragged out whenever someone started to stiffly. It’s tried and true effectiveness is almost certainly grounded in it’s high vitamin D content. Way to go, grands!

Vitamin D has been shown to support the immune system and significantly reduce the risk of influenza. It reduces proinflammatory cytokines and increases anti-inflammatory cytokines, buoying up the body's resistance to respiratory infections in general. Researchers note that those who supplement with vitamin D during the winter months have reported a statistically significant reduction in infection. In one study the reduction was as high as 42%! 

Besides a reduction in respiratory infections, vitamin D has also been very effective in slowing and even halting the progression of some autoimmune diseases. It’s also key in the maintenance of healthy bones and the support of adequate calcium levels. Vitamin D is even thought to play a role in the maxillofacial region of the body, providing an antimicrobial effect and impacting the development of recurrent aphthous stomatitis and other periodontal diseases. It also supports healing after dental surgery and the development of healthy connective tissue.

The benefits don’t stop there. In a scientific literature review, 61 peer reviewed articles were included and the conclusion was that vitamin d inversely correlated with clinical depression. While more evidence is needed to evaluate vitamin D as a method of treatment for depression, the evidence does suggest that deficiencies in vitamin D ultimately have a negative impact on one's mental health. 

While this article is not meant for the prescription of any supplement or vitamin, it may be worth investigating whether or not you have a deficiency and talking to your doctor about starting a supplement. At the very least, most of us could use a little more time in the sun during these winter months and supporting so many areas of our health is an excellent reason to prioritize getting them! 

Resources: 

https://onlinelibrary.wiley.com/doi/10.1002/dmrr.3375

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7361214/pdf/DMRR-9999-e3375.pdf

https://tilda.tcd.ie/publications/reports/pdf/Report_Covid19VitaminD.pdf

Diachkova, E., Trifonova, D., Morozova, E., Runova, G., Ashurko, I., Ibadulaeva, M., Fadeev, V., & Tarasenko, S. (2021). Vitamin D and Its Role in Oral Diseases Development. Scoping Review. Dentistry journal, 9(11), 129. https://doi.org/10.3390/dj9110129