...
- Read the labels carefully.
- Check the ingredient list of all food and drinks before you eat or drink them. If you see any of the following ingredients, the product contains sugar-free sweeteners: sucralose, aspartame, acesulfame K, neotame, saccharin and stevia.
- Whole foods are less likely to contain sugar-free sweeteners than processed foods. For example, drink water or unsweetened tea instead of diet soda. Instead of eating sugar-free candy, eat fresh fruit or nuts.
- If you have the time, making your meals is a great way to avoid sugar-free sweeteners. You can cook meals and snacks at home using fresh, whole ingredients. By following these tips, students can satisfy their sweet tooth and maintain a balanced diet without consuming sugar-free sweeteners.
For More Information:
Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials
Artificial sweeteners and other sugar substitutes
Microwave Usage: Understanding Microwave Safety
By Julia Anne Favaro
First-year student, Public Health
David B. Falk College of Sport and Human Dynamics
Many people view microwaves as an effortless way to heat their instant ramen, while some see them as a risky practice. On a college campus, microwaves are in practically every dorm and serve as students’ main source of food preparation outside of the dining hall. However, some
fear using a microwave will harm their body because of its radiation use. According to the World Health Organization (WHO), microwave ovens are safe and will not expose users to radiation. However, the plastic microwavable container holding your next lunch leaches chemicals into your food.
Microwaves are a type of electromagnetic radiation, a form of energy that works as magnetic waves that travel in packets of energy. Microwave ovens use a shallow frequency of this radiation, like a lightbulb. This microwave energy is transformed into heat as it is absorbed by food. Although radiation is used, the WHO says that food does not become radioactive. This means you don’t need to worry about the side effects of the microwave the next time you heat your Kraft Mac and Cheese.
Humans can be affected by electromagnetic waves, but not at the low frequency of those used in your dorm microwave ovens. If a microwave oven has lock systems that stop the oven when the door opens, the radiation cannot harm students using it. The Center for Devices and Radiological Health, through the Food and Drug Administration, tests microwave ovens to ensure this safety. To further ensure your microwave is working safely, regularly check it to ensure all locks work and there are no gaps in the door.
So, What Is The Concern?
Plastic is a concern when using a microwave oven. Although many plastic dishware and food containers claim to be microwave-safe, they leach chemicals into food when heated. Microwave-safe simply means the plastic will not melt when microwaved. This label does not take the chemicals that form plastic into consideration. When plastic is heated, its additives can break down and leach into the food. In 2011, the U.S. Environmental Protection Agency tested over 400 plastic food containers and found that most leaked chemicals known to disrupt the body. Although convenient, these plastic containers should not be in the microwave because heated plastic can leach chemicals into your food. Instead, students should transfer their food to microwave-safe glass or ceramic dishware beforemicrowaving. To safely use a microwave oven and avoid plastic leaching, cook food in microwave-safe ceramic or glass containers instead of plastic.
How TO Maintain Safety
The WHO offers several recommendations to individuals using a microwave. In addition to ensuring the door is closed and sealed, users must be sure there are “no visible signs of damage to the seals or the outer casing of the oven,” Ensure the door shuts properly, safety interlock devices are working and keep the interior and exterior door seals of the microwave clean. Should the microwave be damaged, don’t use it until it is repaired.
By following these tips, students can make an educated decision on how safe they are when using the microwave. Safe microwave usage is important to ensure one’s health and well-being.
For More Information:
America's Children and the Environment
Defining Lipids: The Pros And Cons Of Fats
By Molly Santaniello
First-year student, Public Health
David B. Falk College of Sport and Human Dynamics
The word fat, historically, seems to always be a word to be wary of, something people want to avoid. Especially adolescents and college students are made to feel insecure or ashamed when eating fats. As one of the three macronutrients, fats are essential to the human diet and maintaining healthy internal conditions. The source of fat, however, is what to be cautious of because there are multiple types of lipids, and knowing where to find them in a dining hall or grocery store can make all the difference.
First, lipids, a class of organic compounds, can be broken into two categories: fats and oils. Fats are lipids solid at room temperature, and oils are liquid lipid sources. Both add a velvety mouthfeel to foods and a great deal of flavor. They provide fat-soluble vitamins (vitamins A, D, E and K) and offer more than twice as many calories as carbohydrates and proteins, according to the Cleveland Clinic. Fat insulates the body and pads its organs to protect from injuries, stores energy, acts as a messenger and is essential to building hormones. All functions combined, fats are necessary for human composition, so differentiating between the diverse types of fat is essential to know what sources and how much to consume.
The two types of fats are saturated and unsaturated, and typically, saturated fats are the ones to avoid. Saturated fats have tight bonds in the single fatty acid chain and are usually solid at room temperature. Because of their composition, they are hard to digest and build up in the body. Trans fats, the unhealthiest saturated fat, can lead to clogged arteries by raising LDL cholesterol (bad cholesterol), and they lower HDL cholesterol, which is needed to carry excess cholesterol to the liver to be removed. This increases the risk for heart disease and Type 2 diabetes. Foods high in trans fats common on college campuses include highly processed foods, baked goods and fried foods.
Unsaturated fats are double or triple bonds, and thus are not as saturated with hydrogen atoms and are easier to process. They are usually heart-healthy and come in monounsaturated (omega 9) and polyunsaturated (omega 3 and omega 6) fats. Eating foods containing monounsaturated fat can improve blood cholesterol levels and decrease the risk for cardiovascular diseases. Foods high in monounsaturated fat include avocados, peanut butter, almond butter, nuts (almonds, cashews, peanuts, pecans, hazelnuts) and vegetable oils like olive oil. A few of these foods are not as accessible to students on campus, but an easy place to find some heart-healthy nuts is purchasing trail mix on the next Wegmans trip.
Polyunsaturated fats are essential but cannot be produced in the human body. Omega 3 and omega 6 must be obtained from foods that contain these fatty acids. They are needed for cell growth and brain function and are most easily found in plant-based foods, fish and oils; look for
salmon, freshwater fish, walnuts, flax seeds, chia seeds, soy (tofu, soy butter, soybeans) and canola oil. Even the Syracuse University dining halls have a range of seafood options and vegan meals that incorporate tofu for a daily dose of omega acids.
While everything can be healthy in moderation, it is important to consider these tips when choosing the proper lipid/fat sources. Being cautious can help prevent fluctuations in cholesterol levels and clogged arteries. Make sure to achieve the proper amount of omega fatty acids. Avoiding highly processed and hydrogenated foods helps eliminate some of these risks, and focusing on whole, organic products ensures the intake of essential nutrients.
For More Information:
Trans Fats: What They Are and 19 Foods To Avoid
Which Foods Still Contain Trans Fats?