Seltzer water in the traditional sense is simply plain water with carbonation added, making it a cheap alternative to sparkling mineral water. Seltzer gets its name from the German town of Selters, known for its natural springs. Unlike tonic water and club soda, there is no added salt (sodium) or sweeteners in “real” seltzer water. There are naturally and artificially flavored varieties, however, plain, unsweetened seltzer water is your best seltzer option. You can try adding fresh berries, or other fruits or herbs to your seltzer for flavor.

Is Seltzer Water Bad For Your Teeth?

Some studies have shown that carbonated beverages in general (not just seltzer water) can harm tooth enamel. Dental erosion can occur from an acidic pH balance. Normal water is neutral, at 7.0, while seltzer water is slightly acidic with an average of 4.5.

This can cause concern for dental health, but plain seltzer water with nothing added to it is typically a higher pH than a carbonated soft drink like soda, which is a greater concern to your teeth. Drink seltzer water in moderation and don’t add citrus or other acids which may damage enamel.

Can Seltzer Water Harm Your Bones?

There are currently no studies that find seltzer water to be bad for your bones. On the other hand, carbonated soft drinks, such as sodas, are linked to higher rates of bone fractures. When it comes to your bone health, seltzer is a much better beverage choice when choosing between it and soda.

Is Seltzer Water Good for You?

Among carbonated beverages, seltzer water is free of sugar, salt, additives, and caffeine found in cola. It’s not harmful to your bones, and when consumed in moderation, it’s of minor concern for your teeth.

Is Carbonated Water Good for You?

In addition to seltzer water, there’s club soda, mineral water, sparkling water, and tonic water. Let’s quench your thirst about these drinks and look at what sets them apart:

1. Mineral water

Mineral water is natural, unpolluted water that is sourced from a spring that contains natural minerals like salt and sulfur compounds (giving it its other name, spring water). Any carbonation it has is naturally occurring. It also contains small amounts of naturally occurring minerals (including sodium) that come from the rock the water flows through. Due to its source (usually Europe), mineral water can be on the pricey side. The Evian brand is an example of mineral water.

2. Sparkling water

Sparkling water is water with a bit of fizz to it. The carbonation in sparkling water may be naturally occurring, or in some cases it may be added by infusing it with carbon dioxide under pressure. Perrier (often touted for its price point) is an example of sparkling mineral water.

3. Club soda

Club soda, also known as soda water, is essentially carbonated water with the following additives: sodium bicarbonate, sodium chloride, and potassium sulfate. Club soda intake should be limited due to its high sodium content. 12 oz of the beverage can have 87 mg of sodium, or 4% of the recommended daily value, which is quite high for a “water” beverage.

4. Tonic water

Tonic water is typically sweetened with sugar or corn syrup. It also contains additives and preservatives such as citric acid and sodium benzoate. The Schweppes brand bottles tonic water. With a slightly bitter flavor from the additive “quinine,” many people pair it with gin, making tonic water a staple at your local bar. Unfortunately, quinine can interact with some medications, so if you take medication, ask your doctor whether tonic water is safe for you.

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Low potassium symptoms often are mild but can include the following:

1. Fatigue
2. Muscle cramps
3. Weakness
4. Intestinal paralysis, which might lead to abdominal pain
5. Bloating or abdominal cramping
6. Constipation
7. Nausea or vomiting
8. Feeling thirsty much of the time
9. Depression or confusion
10. More serious complications of hypokalemia can include abnormal heart rhythms (arrhythmia).

Causes of Hypokalemia and Potassium Deficiency

There are multiple potential causes of low potassium. The most common causes of hypokalemia involves potassium loss through urine due to medications typically prescribed for high blood pressure or heart disease. Such medications as water pills, diuretics, or, to a lesser extent, some antibiotics can increase urination. Vomiting, diarrhea, and excessive sweating can also lead to a potassium deficiency. This is why doctors, during a patient’s bout with the flu, will often prescribe electrolyte supplementation.

Other causes of hypokalemia include folic acid deficiency as well as certain medical conditions, including congestive heart failure, chronic kidney disease, diabetic ketoacidosis, and primary aldosteronism. Lifestyle factors, such as excessive alcohol use, excessive exercising, or excessive laxative use (common in eating disorders) are also linked to low potassium.

It’s important to get enough potassium in your diet; however, there isn’t scientific evidence to support the notion that low dietary intake of potassium directly results in hypokalemia.

Why Is Potassium So Important to Our Health?

Potassium is a vital mineral and electrolyte. Electrolytes have important jobs within the body—they help carry much-needed electrical signals to your cells, and in turn they help regulate your nerve and muscle functioning, hydration, and blood pressure. Electrolytes also help to rebuild damaged tissue. Potassium is involved in your heart’s ability to beat and to squeeze blood through your body.

In addition, potassium helps to regulate your blood pressure. It also helps your muscles and nerves to work properly.

Potassium deficiency can be even more complicated than we think. According to a report at Oregon State University‘s website, “The relative deficiency of dietary potassium in the modern diet may play a role in the pathology of some chronic diseases”—stroke, osteoporosis, and kidney stones, for example.

Typically, potassium deficiency symptoms are discovered by blood tests conducted for other reasons—an illness, for example, or to monitor your blood while you’re on various medications. If you’re in good health, you won’t usually feel the symptoms of hypokalemia; it’s rare for low potassium levels to cause individuals to experience isolated symptoms.

Reach for Potassium-Rich Foods

According to the USDA, adults need 4,700 mg of potassium per day to meet adequate intake (AI) requirements. You can achieve this goal and realize the benefits of potassium by eating your fruits and veggies.

Plant-based sources of potassium include banana, broccoli, lentils, squash, and sweet potato. Other foods that serve as rich sources of potassium include fish (particularly flounder or halibut) and low-fat dairy products. Consult with your doctor about whether potassium-rich foods and/or potassium supplementation is right for you.

How much potassium is in various food sources? Here’s a selective list, per Oregon State University:

• 1 medium potato, baked with skin, 926 mg
• 1/2 cup plums, dried (prunes), 637 mg
• 1/2 cup raisins, 598 mg
• 6 fluid ounces prune juice, 528 mg
• 1/2 cup lima beans, cooked, 485 mg
• 1/2 cup acorn squash, cooked, 448 mg

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#1. Kale

Still one of the trendiest and healthiest vegetables around, kale is popularly known as a superfood, and for good reason. This leafy green is a member of the cruciferous family of vegetables, which is unique for its high concentrations of glucosinolate, a plant compound shown to possess protective qualities against alimentary and lung cancer. However, the enzyme that converts glucosinolates to isothiocyanates (small, cancer-fighting molecules) is easily destroyed by heat, meaning that cooking this vegetable can actually offset its cancer-protecting powers. In addition to its cancer-fighting properties, kale is also high in calcium, beta carotene, and vitamins C and K.

Try this: To enjoy kale and all of its nutritional powers, simply chop it up and toss in olive oil with a little lemon juice and black pepper for a refreshing and healthy snack or meal.

Raw red peppers are loaded with antioxidants, vitamin C, vitamin B6, and folate. (Photo: © Howardgrill | Dreamstime.com)

#2. Red Bell Pepper

Versatile and flavourful, red bell peppers are a common ingredient in a variety of raw and cooked dishes. This low-calorie food holds roughly 150 percent of the recommended daily value of vitamin C. However, according to the National Institutes of Health, vitamin C begins to break down if cooked above 375 degrees fahrenheit, meaning the vegetable loses some of its nutritional value when cooked.

Try this: Simply cut a raw pepper into slices for a crisp, tasty snack on-the-go.

#3. Broccoli

Like kale, broccoli is a cruciferous vegetable and holds the same anti-carcinogenic properties outlined above. In comparison to other cruciferous vegetables, though, broccoli has the highest concentration of carotenoids, a category of compounds shown to decrease the risk of disease, particularly cancer and eye diseases. (See also our post Eat Your Brassicas! The Benefits of Cruciferous Vegetables.)

One caveat: As SFgate.com explains, “Some folks [may] experience gas and bloating from difficult-to-digest sugars found in raw cruciferous vegetables” like broccoli.

Try this: For an easy, crunchy snack, try tossing raw broccoli with vinegar and salt in a large bowl.

#4. Spinach

“Strong to the finish, ‘cause I eats my spinach!” Turns out our favourite sailor-man had it right (the evidence continues to support him!): Popeye’s motto on the strength-fortifying leafy green has been shown to have a scientific basis. Both cooked and uncooked spinach contain twice the amount of iron as other leafy greens, as well has a high nitrate concentration which helps raise calcium levels to improve muscle strength. Spinach also includes folate, vitamin C, niacin, riboflavin and potassium, which are more available when eaten raw.

Try this: Try blending spinach with apple, kiwi, and coconut water for a sweet and simple juice that incorporates the benefits of spinach in the raw.

#5. Brussels Sprouts

Another cruciferous vegetable rich in compounds protective against cancer, Brussels sprouts have been shown to increase levels of a detox enzyme in the colon and lower risks of colorectal cancer. Brussels sprouts are also high in folate and vitamin C, which are best absorbed when eaten raw.

Although roasted Brussels sprouts are hard to turn away from, raw Brussels sprouts can be just as tasty—you won’t know until you try it!

Try this: Simply chop your Brussels sprouts and toss with olive oil, lemon juice, salt, and pepper for a delicious and healthy salad or side dish.

#6. Bok Choy

Bok choy is a type of Chinese cabbage and is another cancer-fighting member of the cruciferous family. The U.S. Center for Disease Control and Prevention also ranked bok choy second out of 41 powerhouse fruits and vegetables for nutrient density.

Try this: To enjoy bok choy raw, simply chop it up and add to your favourite salad or toss in dressing on its own.

Healthiest Vegetables? Consider These Factors

So which are the healthiest vegetables? It’s hard to make a “wrong” choice when it comes to veggies, and certainly you’ll get a variety of answers depending on who you ask. But based on research, broccoli, spinach, and kale consistently get top marks. They’re chock-full of nutritional goodness and are especially good sources of folic acid and magnesium (key nutrients particularly for pregnant women). Folic acid is needed to help support our hormonal health and also aids the production of serotonin and dopamine, which keep us feeling good. Greens also contain B vitamins, needed throughout the brain for a variety of functions.

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Low-carb breads are a great way to help adults and even kids stay on a low-carb diet, by packing alternative-bread sandwiches for school and camp lunches! There’s no reason why kids can’t enjoy the benefits of eating nutrient-dense low-carb foods too. In fact, research suggests it’s a great way to manage the health of young people.

Fortunately, low-carb alternatives are growing in popularity and availability. Combine this fact with a little at-home baking and it’s entirely possible to avoid traditional breads altogether. Many high-carb foods are refined, processed and contain added sugar, additives and preservatives that aren’t good for anyone.

Here’s a quick list of some popular and nutritious low-carb bread alternatives that you can purchase or, even better, bake yourself!

Low-Carb Bread Option #1: Cloud Bread

Simply put, cloud bread’s taste and texture is fantastic. You may never want to go back to traditional bread after trying it—you’ve been warned. Sure it has a fun name, but what IS this stuff really? Cloud bread is a high-protein alternative to bread, made of: eggs, cream cheese, cream of tartar and very little to no natural sweetener. A low-carb, high protein alternative to bread? Sign us up! With the added perk of being freezable, toastable and delectable, this low-carb gift from heaven is a no-brainer for your diet! It’s not widely available in stores, but it’s super simple to make at home. There’s a ton of recipes out there, so track one down on your favorite food blog, bust out that bread pan, and get cracking!

Low-Carb Bread Option #2: Almond Flour Bread

Almond flour is having a moment in the spotlight right now. People are realizing that this versatile ingredient is perfect for cutting the carbs out of your favorite dishes. Most recipes that call for traditional flour can be replaced with almond flour, along with a little tweaking. This applies to bread as well. While low-carb flours like almond flour have a reputation for making things a bit more dry and dense, this can be corrected for by adding more moisture into your recipes. I’ve even been able to make an almond flour version of my grandmother’s classic banana bread with a little experimentation. With a low-carb lifestyle, you don’t have to give up all of the dishes you’ve grown to love over the years.

Low-Carb Bread Option #3: Cauliflower Pizza Crust and Tortilla Wraps

You may have heard about using cauliflower as a pizza crust before, as the trend is incredibly popular right now. But, another trick for this miraculous, nutrient-rich little plant is to turn it into tortilla style wraps. This alternative is a fun and creative way to impress kids and family by transforming an ingredient they think they know everything about! Now you can enjoy your favorite wrap while maintaining a low-carb lifestyle, it’s a win-win! Pro-tip: frying the cauliflower into the shape you desire is the best way to make sure it holds its shape.

Low-Carb Bread Option #4: Focaccia-Style Flax Bread

This is a personal favorite of mine. Not only is this bread one of the most delicious low-carb bread alternatives, a lot of recipes are also a good source of protein and fiber. Flax bread is quite popular for those who are allergic to nuts or follow a vegan diet. If you exercise frequently and try to maintain a low-carb lifestyle, using focaccia-style flax bread as an alternative can help you hit those protein needs more easily than traditional breads.

For related reading, visit these posts:

• Healthy Bread: Is There Such a Thing?
• What Is Sprouted Grain Bread, and How Healthy Is It?
• Sourdough Bread Health Benefits Make it the Best Bread Choice
• Refined Carbs: Are They Our Worst Enemy?
• Low-Carb Diet Advice: Don’t Ignore Key Nutrients

This article was originally published in 2018. It is regularly updated.

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Research, however, is slowly shedding light on pain and pain management. A new study of more than 400 Emergency Department patients with acute extremity pain found that the patients did not experience significant differences in pain relief with ibuprofen and acetaminophen (over-the-counter painkillers) or three different opioid and acetaminophen combinations. The research raises serious questions about the efficacy of opioids for the treatment of pain.

Anti-Inflammatory Diet Guidance

Although food is not a quick fix or substitute for prescribed medication, an anti-inflammatory diet may be helpful if you experience pain due to a medical condition related to inflammation. A 2016 study (click here for details) supported the powerful effects of food on inflammation. Foods that contain anti-inflammatory properties can help to reduce pain and flare-ups associated with inflammatory diseases, such as arthritis, inflammatory bowel disease, and diabetes.

Anti-inflammatory diet foods include fruits and vegetables, nuts and seeds, fatty fish, and fresh spices and herbs. We address each of these categories—plus the foods you’re better off avoiding—in our list of five tips for keeping an anti-inflammatory diet. (See also our post “Anti-Inflammatory Foods: Do They Work?“)

#1. Get your daily dose of fruits and vegetables.

Leafy greens like kale and spinach are rich in vitamin-K, which can help lower inflammation. Berries and cherries help support your immune system and contain antioxidants called anthocyanins which have anti-inflammatory effects. Beans are also filled with antioxidants and other anti-inflammatory substances. The USDA recommends you fill half of your plate with fruits and vegetables with every meal and snack.

#2. Have herbs and spices handy.

Add antioxidants and fresh flavor to your food at the same time. Turmeric contains a valuable substance called curcumin. Boasting powerful anti-inflammatory effects, this strong antioxidant has been used in India for thousands of years as a spice and medicinal herb. Garlic also offers antioxidant and anti-inflammatory benefits.

#3. Fight pain with nuts and seeds.

Nuts and seeds offer healthy fat to curb inflammation. Consume them in moderation (about a handful per day) as they are high in saturated fat and calories.

#4. Add fish to your dish.

Oily cold-water fish (wild is best) such as salmon, herring, and sardines contain a good source of omega-3 fatty acids, which function as an inflammation-fighter. Enjoy these foods about twice per week.

#5. Steer clear of these foods.

Avoid foods that are very sweet, heavily processed, or deep-fried (rethink those donuts!). To do this, spend more time cooking your own food without added sugar and using very little oil.

• High-fat meat is not a treat. Meats can contain large amounts of unwanted saturated fat, which can lead to inflammation and many other health problems.
• Retreat from sweet. In addition to a whole host of problems, sugar causes the body to release inflammatory messengers called cytokines. Steer clear of soda pop, juice, packaged baked goods, and other sweet “treats” that contain added sugar.
• Forget fried foods. When your omega-6s and omega-3s balance in your body is off, inflammation sets in. To avoid this imbalance, limit the amount of fried foods you eat. Try steaming, roasting, grilling, boiling, and slow cooking your foods instead.
• Toss all trans fats. Research has shown that trans fats trigger systemic inflammation and pain. Most trans fat is created by an industrial process that adds hydrogen to vegetable oil, causing the oil to become solid at room temperature. This “partially hydrogenated” oil gives processed foods a longer shelf life. It is found in baked goods, packaged foods, creamer, margarine, and many other packaged foods. In the United States, if a food contains less than 0.5 grams of trans fat in one serving, the food label can legally say “0” grams trans fat. To truly be in the know, you need to read ingredients lists. Any amount is an unsafe amount to eat, so avoid this fat completely.

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There are more than 250 food-borne illnesses, and salmonella is one of the most common. It is among the few food-borne illnesses that cause the greatest number of illnesses, hospitalizations, and deaths in the U.S.

How Do You Get Salmonella Poisoning?

Salmonella bacteria live in the intestines of animals and humans, and are expelled through the feces. Any type of contact it makes with food or water can cause you to become ill. Salmonella infection is often classified as stomach flu, also known as gastroenteritis.

We can become infected with salmonella by drinking contaminated water or by consuming foods that are raw, undercooked, or have been contaminated with the bacteria—especially meat, eggs, and poultry. Meat is not the only culprit—the FDA warns you can contract the illness even from contaminated raw produce.

Traveling to countries with poor sanitation poses a significant risk. There are other ways, too, of contracting the illness. For example, there have been widespread U.S. outbreaks linked to pet reptiles. (Author’s note: I thought that concept was a myth, but after reading all about it, I think perhaps my children should kiss their dream of having a pet turtle goodbye.)

Which Foods Are Linked to Salmonella?

Animal products commonly linked to salmonella include raw meat, poultry, and seafood. Sadly, feces can make contact with raw meat and poultry during butchering processes. And seafood can be contaminated if it has been taken from contaminated water.

What about eggs? A few decades ago it was considered en vogue or even healthy to consume raw eggs. But evidence shows raw eggs are in fact unsafe. Infected chickens can produce eggs that contain salmonella. (Note that raw eggs are commonly used in mayonnaise and hollandaise sauce recipes.)

Produce that has been washed with contaminated water can become contaminated with salmonella. Imported produce has a greater risk compared to domestic products. Some spices have been linked to salmonella poisoning as well.

Contamination also can occur during food preparation when raw animal products come into contact with uncooked foods such as fruits and vegetables. Foods can become contaminated when food service workers do not properly wash their hands, cooking equipment, surfaces, and produce (fruits and vegetables) before food preparation. Mom certainly knew best when she told us to wash our hands before supper!

Salmonella Poisoning: What Are the Risk Factors?

Individuals with chronic health problems or a weakened immune system are at a greater risk of infection from food-borne illnesses. They also have a greater risk of complications. Some examples include those with digestive disorders, AIDS or sickle cell disease. In addition, complications from salmonella infection in pregnant women, infants and young children, older adults and transplant recipients can be dangerous.

What Are the Symptoms of Salmonella?

Although symptoms are not always present, common symptoms of salmonella poisoning include all the tummy trouble stuff—cramps, diarrhea, nausea, vomiting, and fever. These symptoms can last for anywhere from 12 to 72 hours after the infection occurs. Diarrhea can last longer—up to 10 days. In fact, your bowels can be “wonky” for a few months.

Most healthy people recover within four to seven days at home. H However, those with severe diarrhea may require hospitalization due to dehydration.

In addition to dehydration, reactive arthritis (Reiter’s syndrome) is another complication that can result from salmonella poisoning.

Salmonella Prevention

The World Health Organization (WHO) developed a health education program for food handlers and consumers called “Five Keys to Safer Food.” It has been helping people around the world prevent food-borne illnesses and make safer food choices.

The Department of Agriculture’s Salmonella Action Plan aims to keep testing programs for poultry and meat, and the poultry slaughter inspection system in check. The overall goal is to significantly reduce the number of salmonella infections in the U.S.

There are simple things you can do to prevent salmonella poisoning:

• Wash your hands. This can’t be stressed enough! Wash your hands properly, thoroughly, and regularly to prevent the transfer of food-borne bacteria. Clean your cooking surfaces, equipment, and produce well before cooking or preparing food.
• Keep raw and cooked foods separate. Keep raw meat, poultry, and seafood stored separately from other foods in your refrigerator/freezer. Use a separate cutting board for raw meat.
• Cook your food properly. Most animal products should be thoroughly cooked between 145 and 165 degrees F. Avoid eating raw eggs, meat, and poultry. Be diligent and always keep an eye on food and beverage expiration dates.
• Store food at safe temperatures. We can’t see it, but dangerous bacteria can multiply quickly; therefore, never leave perishable food out of the refrigerator or freezer for more than two hours. Cooked meat, poultry, and seafood should be discarded within 48 hours of storage in your fridge.
• Keep an eye on food recalls. Be informed and in-the-know by following food recall updates online and on social media.

It is originally published in 2018. It is regularly updated. 

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Your gastrointestinal (GI) or digestive tract is a complex system made up of many hollow tubes, organs and components, such as your esophagus, liver, stomach, pancreas, colon, small intestine, appendix, rectum and anus. Digestion begins when food goes into your mouth. When you eat, food mixes with various digestive juices and then travels along your GI tract. During this process, large food molecules are broken down into smaller ones that eventually get used as fuel for your body.

Another key component of our GI tract is a vast ecosystem of friendly microbial (bacteria) cells. In fact, ninety percent (trillions!) of the cells in your body are microbial. Researchers have been studying the importance of gut bacteria (also referred to as the gut microbiome or microbiota) for some time. Your microbiota is mostly housed inside your colon.

With an optimal gut health diet, you can increase your friendly gut bacteria and your “bacteria balance” by changing what you eat. You want to have balance—basically the good bugs keep the bad bugs in check. Bacteria live off of a variety of nourishing plant-based foods. Healthy gut bacteria help you digest and absorb nutrients, synthesize various vitamins, and fight intruders such as bad bacteria and carcinogens. They help regulate your metabolism and even boost your immune system! If you suffer from a digestive disorder or you simply want to improve your overall gut health, there are several dietary changes (part of a good gut health diet) you can make. Here are a few.

Limit Your Intake of Grains and Avoid Sugar

The premise behind scientifically researched grain-free diets such as the specific carbohydrate diet (SCD), the Paleo diet, or the low FODMAP diet is that digestive disorders are the result of an overgrowth and imbalance of intestinal microbial flora.

For example, IBS is commonly associated with small intestinal bacterial overgrowth (SIBO)—a condition where excessive bacteria in the intestine can lead to increased gas production and other digestive problems. The SCD diet consists of clean eating, strict avoidance of processed foods and the elimination of foods that disrupt your microbiota—those containing “two-sugar” disaccharide carbohydrates like sucrose or table sugar and “many-sugar” polysaccharides like starch.

Foods containing “single sugars” (glucose) such as fruit, honey and properly fermented yogurt are permitted in some grain-free diets as they do not have the same impact on your microbiota. Blood sugar balance is part of the overall gut health equation. The results appear to be an effective and active immune system that can conquer microbial invasion!

Power up Your Gut Health Diet with Probiotics and Fermented Foods

You have probably heard about the importance of fermented foods and probiotics for good gut health. The SCD diet (above) recommends the regular consumption of natural, unsweetened and properly fermented yogurt, as well as probiotic supplements to help repopulate healthy bacteria in the GI tract and create balance. The bacteria in the yogurt breaks down the lactose (disaccharides) into galactose (monosaccharide).

Many health professionals advocate for digestive disorders patients to include fermented foods such as yogurt into their diet. There are dairy-free yogurts for those who can’t tolerate dairy products.

“Probiotics are becoming increasingly recognized as potential therapy for digestive disorders like Crohn’s disease. Additionally, a healthy diet that promotes a robust and diverse microbiome may help prevent attacks of Crohn’s,” says Dr. Gil Kaplan, a gastroenterologist, epidemiologist and professor at the University of Calgary who specializes in inflammatory bowel diseases.

Other delicious fermented foods that support friendly bacteria include sauerkraut, kefir (fermented milk), kimchi, kombucha (fermented tea), organic tempeh and pickles (not all pickles are fermented). Aim for fermented foods that are organic when possible to avoid unhealthy additives. Be mindful of your sodium intake as many of these foods contain a fair amount.

Fight with Fiber

Research has shown a strong relationship between fiber and digestive disorders like Crohn’s. This has led to the widely accepted dietary recommendation a high-fiber diet. A diet that is rich in fiber (women should get at least 25 grams of dietary fiber per day and men should get at least 30 grams) is necessary for the prevention and treatment of digestive disorders.

Studies have shown the long-term intake of dietary fiber is positively associated with a lower risk of digestive disorders and good digestive health in general.

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What Are Carbohydrates?

Baked goods such as breads, pastries and bagels are high in starchy carbohydrates, but contrary to what many people believe, they’re not the only source of carbs. Many think they need to avoid carbs completely to be healthy or lose weight. The truth is, we need carbs for good health—we just need the right amounts of the right ones, like those found in non-starchy vegetables. Carbohydrates get converted into glucose (sugar) during digestion. Although the brain uses glucose for fuel for our body, too much of this type of fuel can lead to all sorts of diseases, including and especially type 2 diabetes—it’s no wonder nearly 1 in 3 Americans have it.

Types of Digestible Carbohydrates

Complex carbohydrates are starches with ‘long chains’ of glucose molecules. Examples include all types of grains—a major component of the standard American diet. “Starchy” vegetables such as peas, squash, white and sweet potatoes are just that—high in starch. Complex carbohydrates, as opposed to refined carbohydrates consist of whole grain (whole food).

Simple carbohydrates are sugars found in foods such as table sugar, honey, dairy products, fruit and fruit juice. Simple carbs convert into glucose faster than complex carbs.

Refined carbohydrates: These were whole food complex carbohydrates once upon a time, but then became processed and stripped of their nutrients by the food industry. Examples include refined white rice, refined flours (from grains) and refined white sugar. Like simple carbohydrates, refined carbs also convert into glucose faster than complex carbs.

Not All Carbohydrate Structures Are Equal

Research stemming from the specific carbohydrate diet or “SCD” (the original, successful treatment for celiac disease) and the elemental diet (used to treat patients hospitalized with Crohn’s disease) has shown carbohydrates classified as “single sugars,” scientifically known as monosaccharides are more favorable (especially for intestinal health), compared to carbohydrates classified as “two-sugar” disaccharides or “many-sugar” polysaccharides. Examples of “single sugars” include those found in fruit, honey, some yogurts and many non-starchy vegetables. Table sugar is an example of a “2-sugar” disaccharide and grains are an example of a “many-sugar” polysaccharide.

What Are Refined Carbs and Why Should We Care?

The standard North American diet contains a large quantity of foods that have been processed—purposely changed in some way prior to consumption from their natural state. What we eat and the way it is processed has changed dramatically over the last 150 years, due to industrialization. Now the majority of our calories come from refined grains, sugars, and industrial seed oils. Mother Nature knows best: Our plate lacks the rainbow of colors and nutrients that nature provides. Refined carbs are highly processed—the original nutrients are lost or transformed and there are numerous health consequences. Food processing methods change ingredients taken from nature to alter their appearance, taste, texture and/or shelf life.

Research shows processed foods and sugar disrupt the integrity of our gut microbiome and the “good” bacterium it contains, leading to a weakened immune system that sets the stage for disease. At least eighty percent of our immune system in housed in our microbiome—the body’s bacteria, in the gut. Processed carbs and other foods greatly contribute to an unbalanced microbiome (dysbiosis). Our refined carb, sugar filled diet is linked to chronic diseases such as cancer, diabetes, kidney disease, heart disease, neuropathy, retinopathy, age-related cognitive decline, digestive disorders and a slew of others.

Genetics Can Determine Our Relationship to Starchy Carbs!

Thanks to technology and the mapping of the human genome, we can now find out how well we deal with starch due to our genetics. The “AMY1 gene” codes for the enzyme that helps us digest starch. I recently took a nutrigenomics test and found out that I possess the “AA variant” of the AMY1 gene, which means I have a decreased ability to digest and metabolize starch. As a result, I need to avoid foods that are high in starch.

Surprisingly, this genetic disadvantage affects 10 percent of the population. This statistic might in part help to explain obesity and diabetes rates. Since our ability to digest and metabolize starches is varied, the question of whether starchy carbohydrates should be kept in the diet is not a straightforward answer. I believe the true answer requires the analyzation of combination of factors, including medical history (e.g., do you have diabetes or food intolerances?), genetics (do you possess a variant of the AMY1 gene?) and physical activity level. As far as refined carbs are concerned, it’s best to avoid them as much as possible. Prior to the industrial revolution, these foods were never part of our diet and they are not what nature intended.

The best carbohydrates to keep in the diet include a wide variety of non-starchy vegetables, such as salad greens, asparagus, green beans, etc.

The Many Disadvantages of Refined Carbs

• Heavy processing often reduces or removes nutrients from the whole food, such as fats, fiber, vitamins and minerals.
• Some are processed by combining unhealthy ingredients such as sweeteners, industrial seed oils, food colors, and preservatives to improve taste and/or add visual appeal (e.g., rice, cake mixes, spice mixes, dressings and sauces).
• Many are very high in sugar: cereals, baked and frozen desserts, etc.
• Often contain more additives and preservatives.
• Often high in sodium.
• May contain hydrogenated oils (trans-fats) which clog arteries.
• May contain hidden allergens.
• Contribute to overeating and weight gain because you don’t feel as satisfied as with high-fiber, whole foods.
• May contain various chemicals that have been found to be carcinogenic.
• May contain additives or preservatives made from GMO (genetically modified organism) ingredients as they are cost-effective. Example: GMO soybean oil.
• Disrupt the gut microbiome and are associated with digestive disorders.

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Scientists have recently discovered properties found in cheese that can reduce LDL or low-density lipoproteins that cause “bad” cholesterol to form in the body. Most of us consider cheese to be a uniformly fatty, dairy-rich substance, but in reality, some cheese types are better for us than others.

For those who can tolerate dairy, consider healthy cheese types such as feta, goat cheese, mozzarella, and Swiss. These selections are among the healthiest cheese options when you feel the need to add flavor your favorite dish.

Healthy Cheese Option #1: Feta

Feta cheese usually comes to mind when discussing the healthiest cheese options. From its association with Mediterranean and Middle Eastern diets, feta has been used as a healthy alternative in salads and other meals. Traditionally, feta is made from sheep or goat’s milk; more recently it has been made using cow and Mediterranean buffalo milk for added protein benefits.

When choosing feta, ensure that it is made with cow’s milk, as scientists at the American Heart Association discovered in 2011 that the proteins found in cow’s milk aid in preventing the risk of strokes and high blood pressure. Add feta cheese to your diet by trying a traditional Greek salad made with tomatoes, cucumbers, red onions, kalamata olives and feta.

Healthy Cheese Option #2: Goat Cheese

Goat cheese shares many of the same health benefits as feta, including low cholesterol and a high protein content. Researchers at the University of Pennsylvania conducted a study in 2008 that found goat’s milk can produce therapeutic aid in the form of cancer fighting proteins and beneficial insulin. While goat’s milk has been used for thousands of years in folk remedies, researchers are now able to conclude its potential benefits. Try another delicious meal by adding goat cheese to a traditional Greek sesame bagel with tomato slices and basil leaves.

Healthy Cheese Option #3: Mozzarella

Another healthy cheese, mozzarella is traditionally made with Italian buffalo milk, which makes this cheese protein-rich. However, in your local supermarket, you typically will find partly skimmed cow’s milk mozzarella, which can provide a low-fat alternative for cheese lovers.

Researchers for the Journal of Dairy Science conducted a study on the properties of Italian buffalo milk and found that the milk fat present in traditional mozzarella has low trans-fatty acids, which can lower the risk of cardiovascular disease.

When purchasing mozzarella, choose authentic Italian buffalo milk or cow’s milk to ensure high protein benefits. You can incorporate mozzarella into your diet with grilled chicken breasts stuffed with mozzarella cheese, spinach and thyme.

Healthy Cheese Option #4: Swiss

Typically made with whole milk, this European cheese is full of protein-rich nutrients and healthy fats. Researchers at the University of Kansas Medical Center found that the dairy milk used to make Swiss cheese has naturally occurring antioxidants that can aid in healthy brain maintenance. Their research suggests that dairy consumption supports bone and muscle growth with the high levels of calcium present in milk.

Dairy milk also contains an antioxidant known as glutathione, which has the potential to defend the brain against Alzheimer’s disease. Glutathione acts as a buffer against oxidative stress, which can have damaging affects on the overall health of the brain. To ensure you’re getting enough milk protein and glutathione, try a Swiss cheese and broccoli quiche.

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Together with calcium, phosphorus helps build your bones and teeth. Phosphorus also helps your body store and use energy while filtering out waste. It even helps to produce DNA—your body’s carrier of genetic information. Despite these key roles, phosphorus (like magnesium) is more commonly known for helping to regulate your nerve and kidney functioning, heartbeat, and muscle contractions.

Identifying Phosphorus Foods

The phosphorus mineral is abundantly available in protein-rich animal products such as meat, poultry, egg yolk, milk, yogurt, and cheese. These are foods you likely consume on a regular basis, so the likelihood that you aren’t getting enough phosphorus is slim.

Other phosphorus foods include legumes such as soybeans and nuts.

It’s important to note that plant-based phosphorus foods such as whole grains, beans, and nuts provide the nutrient in the form of “phytate,” which is not as easily absorbed as phosphorus in animal sources. We absorb about half of the phosphorus from these plant-based foods. (See also Plant-Based Diets: Healthier Eating and a Longer Life Span.)

On the other hand, you can get phosphorus from sources that are best avoided: phosphoric acid added to processed foods, soft drinks, and other sugary beverages. Phosphoric acid is a colorless, odorless liquid additive that prevents the growth of bacteria that can multiply in sugary drinks. It also creates a drink that is acidic and tangy in flavor. Click here for a complete list of foods that are rich in phosphorus.

What Happens When Phosphorus Levels Are Too Low?

The good news about phosphorus is that deficiency is rare among the general population. According to the University of Maryland Medical Center (UMMC), most people get enough phosphorus—adults need 700 mg per day, depending on gender and age. This makes sense, especially because our typical Western diet is quite high in grains, dairy, and animal protein.

Certain health conditions, such as diabetes and alcoholism, can lead to low levels of phosphorus. The UMMC advises that individuals with certain digestive disorders, such as Crohn’s disease and celiac disease (I am one of them!) are also at risk of low phosphorus levels due to difficulty with nutrient absorption. Some medications can cause lower phosphorus levels as well—most commonly antacids and diuretics.

A wide range of symptoms are associated with phosphorus deficiency. The most common ones are bone pain, fragile bones, stiff joints, loss of appetite, fatigue, anxiety, irritability, irregular breathing, numbness, and weakness.

What Happens When Phosphorus Levels Are Too High?

Too much phosphorus can have serious health implications. High phosphorus levels can seriously affect your heart health and your bone health.

In healthy individuals, the kidneys excrete excess phosphorus with the help of various endocrine hormones, so high phosphorus levels are not a concern. Too much phosphorus is typically caused by kidney disease, whereby the kidneys do not expel excess phosphorus. This can lead to dangerously high levels of phosphorus in the blood. Phosphorus retention in kidney disease plays a role in the onset of metabolic bone disease (MBD).

Too much phosphorus can particularly affect your bone health if you’re not getting enough calcium. Ideally, you need a balance between calcium and phosphorus to prevent metabolic bone disorders like osteoporosis and to support optimal bone density. A balance between calcium and phosphorus is also required for heart health.

When phosphate levels in the blood are too high, a low-phosphorus diet is usually recommended. Since the standard North American diet contains such high amounts of meat, dairy, and grains that are high in phosphate, it can be challenging to restrict phosphorous foods.

A good strategy is to aim for a more plant-based diet and limit heavily processed foods. Boil your food and avoid foods with phosphorus-containing additives, such as the phosphoric acid in soda. Seltzer water is a good alternative to sweetened sodas. Click here to see a visual representation of foods (the phosphorus pyramid) according to their phosphorus content.

And, of course, speak with your doctor if you’re concerned about your phosphorus levels.

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