Move over soy, almond, hemp, coconut and quinoa milk, the new 'non-dairy milk' alternative in town is banana milk. Unlike, the Korean Binggraebanana flavoured beverage, this BananaWave product is meant to be used as a replacement for milk. Like most non-dairy milk alternatives, banana milk is made to have an appearance and texture similar to dairy-based milk. As such, banana milk is lactose-free since it is made from banana puree and water. When made commercially, it is fortified with a number of vitamins and minerals and may contain controversial thickeners like carrageenan.
Protein content of non-dairy milk alternatives
Bananas are a natural energy booster due to it being a carbohydrate rich fruit. It is also low in fat, protein and bone-building minerals such as calcium, vitamin D and phosphorus. Using non-fortified banana milk as a replacement for regular dairy-milk will pose a challenge depending on the function it serves in the diet. As a treat or snack or even post-workout snack, fortified or non-fortified banana milk will be fine. Even when fortified, banana 'milk' should be accompanied by a protein-rich food such as nuts, peanut powder, seeds, tofu, eggs etc. to balance out the high carbohydrate content.
Nevertheless, until banana milk is commercially available in a store near you, try the non-fortified, home-made version: Banana Milk ( Taste of Home) Ingredients 1 large ripe banana 1 cup milk 1-1/2 to 2 teaspoons sugar 1/2 teaspoon vanilla extract Dash ground cinnamon, optional Directions: Place the first four ingredients in a blender; cover and process until smooth. Pour into glasses; sprinkle with cinnamon if desired. Serve immediately. Yield: 2 servings
Thank you for reading! Try the banana milk and tell us, how it tasted.
Consuming dairy products (milk, cheese, yoghurt, kefir, butter and ghee) in any form has been a controversial issue within recent times. Despite this, there are persons who enjoy dairy out of habit, convenience and for its nutrient composition. On the upside, dairy products contain two forms of protein (whey and or casein), vitamin B12, riboflavin, choline, vitamin D, calcium, phosphorus, potassium and selenium. On the downside, it lacks fibre, it is rich in saturated fat and may contain hormones. Persons who have trouble digesting dairy fall into two major groups: lactose intolerant and lactose maldigestion. Lactose is the primary sugar (carbohydrate) found in dairy products. Lactose makes up 5% of milk's weight as such products made with milk will contain some level of lactose. The difference between lactose intolerance and lactose maldigestion, reside with the symptoms and amount of lactase [enzyme] present in the gastrointestinal tract. Lactose intolerant persons lack the enzyme-lactase to fully digest lactose. Lactose is normally broken down by lactase [enzyme] in the small intestine; when there is no lactase present, lactose is broken down by the bacteria in the large intestine resulting in persons experiencing a number of symptoms ranging from loose stools, flatulence, bloating, lower abdominal cramping, nausea etc. Persons with lactose maldigestion, contain very small amounts of lactase [enzyme] and are able to tolerate varying amounts of lactose with zero to minimal side-effects. However, for persons who enjoy diary but have trouble digesting it, there is hope. Strategies to seamlessly cope with lactose containing products are: 1) Determining your lactose limit 2) Consuming dairy with other foods 3) Switching to lactose-free/lactose-reduced dairy products 4) Investing in over-the-counter- lactase supplements 5) Avoiding all dairy products
Option 1: Know your lactose limit It is difficult to control when a food with lactose will be consumed, thanks to cross-contamination as such it is best to determine how much lactose your body can tolerate on a daily basis. Doing this requires you to be very strategic with your food intake. Choose a day, record the amount of dairy product consumed, the type of product, and the symptoms experienced. This can be done once a week or how often you desire. While it may seem like an experiment, it is the best way to determine your lactose limit.
Example: Monday: The only dairy product consumed for the day is as followed: Type of dairy: Milk, full-fatAmount of dairy: 1 1/2 cups Side-effects 3 hours later: bloating, flatulence (gassey), felt queasy, slight lower abdominal cramping and diarhoea
Friday:The only dairy product consumed for the day is as followed: Type of dairy: Milk, full-fatAmount of dairy: 2 ounces (1/8 cup) Side-effects 3 hours later: only bloating and flatulence
The following poster shares the lactose content in the different dairy products (click image to enlarge).
Data sourced from USDA nutrient database
Option 2: Consume dairy with other foods. Combining small amounts of dairy with other foods slows down the rate at which lactose reaches the intestines, thus giving the body enough time to breakdown enough lactose so that it does not cause an issue. Research indicates that most people with low levels of lactase can increase their lactose tolerance and comfortably consume 1 to 2 cups (8 oz.-16 oz.) of milk (or 24 g of lactose) with a meal daily (Suarez 1995 & Suarez 1997). However, this requires as little as 1/4 cup of milk to be consumed with a meal, 3 times a day over a consistent period (Purdue University, 2000). It should be noted, dairy products containing primarily casein (e.g. cheddar or cottage cheese) and probiotics (e.g yoghurt and kefir) are the most tolerated forms of dairy in persons with lactose intolerance & maldigestion. EXAMPLE of how to combine dairy include: Spoon some Greek yoghurt over a fruit bowl, eat a spoonful of yoghurt with a spicy meal or add a dallop of yoghurt to oatmeal etc.
Option 3: Consume lactose-free or lactose-reduced dairy products. These are made from ultra-pasteurised, regular milk but the enzyme lactase is added during the processing. Lactose-free or lactose-reduced dairy products are often easier to digest and do not cause any side-effects because the added enzyme, breaks down 70-100% of lactose present.
It should be noted, these products tend to have a sweeter taste than regular milk because the lactase converts lactose into glucose, thus increasing the sweetness. Next time you purchase lactose-free dairy milk, look at the ingredient list you would find a disclaimer saying: 'this ingredient [lactase] is not found in regular milk.' Please bear in mind, these lactose-free dairy products can be quite pricey compared with regular milk, regular yoghurt and regular cottage cheese.
Option 4: Invest in some lactase-enzymes e.g. Lactaid or Dairy Ease These are great items to have on hand especially when dining-out, as they breakdown about 70-90% of the lactose present. These lactose-enzyme tablets or drops can be purchased over the counter without a prescription. Some are fast acting, while others are slow acting, be sure to take it in an appropriate time frame to minimise any potential discomfort.
Option 5: Avoid all dairy products Once dairy is avoided, the best way to get the vitamins and minerals present in dairy, is to incorporate fortified non-dairy ‘milks’ such as almond, soy, coconut, hemp etc. and eat a variety of food from other food groups. Non-dairy ‘milks’ aim to mimic the texture and appearance of dairy-milk but be aware, the nutritionally quality of non-dairy ‘milks’ varies greatly: Most are low in protein (except soy and hemp) andtotal carbohydrates (except rice, oat-blends and the sweetened flavours) Most have under 200 mg sodium per 1 cup All are lactose-free and cholesterol-free All have calcium, vitamin D & vitamin B12 added Aside from this, They can be pricey depending on the brand May contain controversial ingredients (e.g. carrageenan, artificial flavours, BHT etc.)
Protein content of 'milk' alternatives from highest to lowest (L-R)
May have a creamy to watery taste and mouth-feel Whether these 'milk' alternatives can be used in the same way as milk, varies and requires experimentation. For example: using rice milk in recipes calling for buttermilk, may not work as well but using full-fat coconut milk instead of dairy creamers well in coffee drinks.
Hope this post helps however, please talk with a health care provider or a registered dietitian, if more information is needed.
Disclaimer: While the consumption of dairy is not a requirement for adults, these strategies are aimed at those who enjoy dairy products or those who are tired of experiencing the side effects of the unintentional ingestion of lactose.
Thank you for reading!
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References: Suarez F, Savaiano D, Levitt MD. A comparison of symptoms after the consumption of milk or lactose‐hydrolyzed milk by people with selfreported severe lactose intolerance. N Engl J Med. 1995;333:1‐4. Suarez F, Savaiano D, Arbisi P, Levitt MD. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. AmJ Clin Nutr. 1997;65:1502‐1506. Purdue University. "Lactose Intolerant? Get Milk." ScienceDaily. ScienceDaily, 27 January 2000.
6 Caribbean Food Groups(Image credit: The health-nut corner)
❶The Number of Food Groups & Their Names While, Canada has 4 food groups, the USA and UK both have 5 food groups, there are 6 official food groups used in the English speaking Caribbean. These are: ① Staples ② Legumes & Nuts (Legumes) ③ Foods from animals ④ Fruits ⑤ Vegetables ⑥Fats and Oils (Fats and Substitutes) Please note, sugar and sweeteners are not an official food group due to their calorie dense nature and poor micro-nutrient profiles, but are included in many dietary guidelines used throughout the region. ❷The Staple Diversity
Unlike the USA and Canada, starchy vegetables and starchy fruits such as corn, white potato (Russet), plantain and breadfruit are found in the same food group as bread, rice and pasta; the staples group. Reason being, when compared with other food groups, these items just like bread, rice and pasta are excellent sources of carbohydrates, fibre and most B-vitamins but are naturally poor sources of fat and protein.
Learn more about staples in the video
❸The Exclusivity of Plant-Protein There is an entire food group dedicated only to plant-based sources of protein. This is the legumes and nuts group. This group contains all beans, dried peas, nuts, seeds and non-dairy alternatives ( e.g. tofu, soy cheese, soy milk, almond milk and hemp milk). This makes meal planning forstrict vegetarians and meatless Monday a lot easier, since one does not have to think about where they will get their protein from. In addition, judging from the size of the segment (see poster above), it is safe to say this group should be the second most important food group in the diet of people within this region. A 2002 food consumption survey performed in Guyana, revealed the consumption of legumes ranked higher than the consumption of items from the food from animals group (Ramsammy, L 2005). ❹ The Restriction on Fats & Oils
Like most food guides around the world, the Caribbean foods guide tells the general public, foods in the fats and oils groups should be consumed in small and controlled amounts. It is interesting to note, the sources of fats and oils are quite varied as it includes fatty fruits (avocados, coconut, coconut milk, ackee and olives), refined and unrefined oils, animal fats (streaky bacon, cream cheese, pork/chicken fat) and others.
❺The Meal Planning Tool The 6 food groups aid in the planning of nutritionally balanced meals when the multi-mix principle is used. The Multi-Mix principle is a food combining method whereby at least two complementary food groups are paired to make a nutritious meal. This principle could be used to prepare weaning meals as a well as meals for older children and adults. The principle consist of 3 -mixes which are 2-Mix, 3-Mix and 4-Mix. Read More here. With that said, now you know a little more about the 6 food groups used in the English Speaking Caribbean.
Generally, trail mix is a high calorie, high fat, fibre-rich addictive snack, if you are into the sweet and salty flavour combinations. The trouble with trail mix is the serving size, 1 bag or pack of trail mix often contain at least 1 serving. The portion eaten by the average consumer is generally, 1 pack or 1/2 a pack (depending on the size of the pack). Resulting, in an excess of calories, fat and added sugars being consumed mindlessly in one sitting. It would be practical, if manufacturers were to package trail mix in 1 ounce serving size packs, to reduce the nutritional confusion faced by consumers but 1 ounce of trail mix is very small.
Regardless, Holiday Snack Food Limited's: Exotica Gourmet Yoghurt Delight follows in the steps of other commercially available trail mix by containing :
⊠ 2 servings in the 60 gram pack (1 pack contains 240 calories, 8 grams fat, 18 grams sugars and 6 grams protein )
⊠ Controversial ingredients such as hydrogenated oil (trans fat), artificial colours and artificial flavours
⊠ Added sugars- it contains 3 types of added sugar minus the one in the oat crisp and sweetened cranberries (These are highlighted in the image above)
It should be noted:
The dietary fibre content of the product is unfortunately absent along with real yoghurt (and its proposed benefits). The yoghurt powder in this product, simply imparts a nutritious connotation, hence the reason for it being integrated within the title of the snack. Bottom-line: This product is a sweet, tasty and high-calorie snack that can be included in ones diet in a relative portion as a mid-day snack, or added to oatmeal for some texture and flavour or used to make home-made granola/muesli bars. If you do not want to consume 230 calories, 8 grams fat and 18 grams of sugars in one sitting, then eat half of the pack in one sitting and save the rest for another day. (Ingredients & nutritional information sourced from the product's food label)
The ingredient list of this product is quite interesting. It starts out with almonds being first on the ingredients list, which is good. The almonds are prepared in oil that does not appear to be hydrogenated, this is also good. The remaining ingredients are mono-sodium glutamate (MSG) based flavour enhancers - torula yeast, hydrolyzed soy protein, disodium inosinate and disodium guanylate except for the silicon dioxide. A total of seven flavour enhancers, including salt and onion powder are contained in this product.
It should be noted, this product may not be suitable for vegetarians or vegans or persons with a fish allergy or who have religious dietary restrictions, seeing that disodium inosinate and disodium guanylate are commonly produced from an animal (meat or fish) or a plant source. However, unless the manufacture states the source on the food label, use your judgement on whether the product should be consumed or not.
In terms of the nutritional information the sodium content is low while the total fat, saturated fat and protein contents are high. A high saturated fat is not unusual, however displaying the mono and/or poly-unsaturated fat contents in grams would be a recommended improvement on this label. Displaying the heart-healthy fats, almonds are known for may re-assure the consumer that not all fats are 'bad'.
Having the serving size listed in weight and by count is somewhat more practical for the average consumer because 3 tablespoons of almonds does not make sense compared to 20-22 kernels (28 grams).
Bottom-line:
Consume this product at your own risk, avoid if you have an allergy to or intolerant to MSG.
ALSO PRESENT ON THE LABEL:
① ALLERGY INFORMATION: Made in a facility that uses milk, egg, soy, peanuts,
tree nuts, wheat, sulphites, and sesame products.
② PEANUTS FROM: USA and or Argentina and or Mexico
Smoothies are everywhere and almost everyone is drinking them or in some cases eating them (smoothie bowls). It is reported that fruit smoothie consumption has grown by 80 per cent in recent times with the smoothie market earning at least $2 million (USD) in annual sales.
[getty]
WHAT ARE SMOOTHIES AND WHAT IS THE ISSUE? A smoothie is a semi-solid beverage made from blended fruit and fruit juice or blended fruit, vegetables and or fruit juice. The issue with smoothies lie in the fact that it can be an unlikely calorie or sugar bomb (fructose & glucose) in the diet, especially when they are used as a substitute for a regular meal. Ideally, smoothies made solely with 80 g (2.5 oz) of whole or crushed fruit and 150 ml (5 oz.) unsweetened fruit juice can be counted as two servings of fruit for an adult or child.
NEVERTHELESS, HERE ARE 3 FACTS ABOUT SMOOTHIES:
➊ SMOOTHIES ARE A BETTER OPTION THAN FRUIT JUICE
Innocent smoothie.
Smoothies made solely with 80 g (2.5 oz) of whole or crushed fruit and 150 ml (5 oz.) unsweetened fruit juice are a better option than fruit juice. In fact, this makes the beverage an energy and nutrient dense food that contributes to as much as 4.5 g fibre per 250 ml serving. Fruit juice on the
other hand, contains more calories and water than vitamins, minerals, and
fibre.
On average, a 250 ml (8 oz./ 1 cup) serving of smoothie can contribute to about 7% of your daily energy needs. Unlike fruit juices, smoothies can contain vegetables and other ingredients that contribute to a nutrient dense food.
➋SMOOTHIES CAN NEGATIVELY IMPACT DENTAL HEALTH The human mouth has an alkaline and pH controlled environment due to saliva. All fruit regardless of the form (fresh fruit, dried fruit, juice etc) contain organic acids (fruit acid) and fruit sugar.
250 ml mark in a Measuring Cup image source:aliexpress
These acids when consumed, lower the pH of the teeth, making the surface area of the tooth's enamel more acidic resulting in demineralisation of the surface. This sets the state for dental erosion(Rukon Smoothies). Fruit sugars, just like regular sugar, feed the bacteria within the mouth, causing it to ferment and generate lactic acid: the primary agent causing dental carries. Therefore, it is best to stick to 250 mL of smoothie in one sitting. Be sure to rinse the mouth with water after consumption to reduce the amount of fruit acid and fruit sugar residue present in the mouth. ➌SMOOTHIES
ARE GREAT FOR WEIGHT LOSS
The answer to this depends on the ingredients used to make the smoothie and the overall quality of one's diet. Smoothies as a stand-alone factor does not aid in weight loss. While, smoothies made from fresh fruit are high in a soluble fibre called pectin (naturally found in the peel and pulp of the fruit)whichhas shown toincrease satiety after a meal (Rukon Smoothies) and control hunger pangs. The fructose (fruit sugar) content of fruit-based smoothies negates the satiety effect of pectin since, fructose is not used by brain and cells as fuel, it has little effect on the hormones regulating appetite. In other words, having a too much fructose within the body at any given time can increase food-seeking behaviours (YaleNews). As
such, the sensible approach would be to have a serving or two of whole fruit. However, if you must have a smoothie while trying to lose weight, it is best to have
it as a bridge between meals rather than as a replacement for a main meal (breakfast, lunch, and
dinner/supper).
Side-Note: Fructose found in whole-fruit and vegetables is slowly absorbed and broken down in the body due to it being bound to fibre; leading to less fructose being in the bloodstream at any given point.
Bottom-line: Smoothies are a great way to add variety to a sensible diet as long as a serving of 250 mL (8 oz/ 1 cup) is adhered to.
The nutrition label of this snack is not surprising because it is basically sweetened popcorn. One serving (1oz/28g) of the butter toffee, flavoured popcorn contains 17 g sugar whilst an entire bag contains 68g sugar, 560 calories and a mere 4g fibre. However, the presence of a 'Heart-Check symbol' and the 'No Cholesterol' nutrition claim are the most interesting aspects of the popcorn's food label. The 'No Cholesterol' claim is misleading because butter is listed as the sixth (6th) ingredient. Butter is an animal product and contains cholesterol (1 oz/28g butter contains at least 30mg cholesterol). Regardless the amount of actual butter contained within one serving of this butter toffee flavoured popcorn, cholesterol would be present. Therefore, stating 'No Cholesterol' on this food label is as good as stating the popcorn is also 'Salt Free'.
The issue with a 'heart-check symbol' being present on the label implies the product has a heart-healthy benefit once consumed. This implied health claim (Q 40) is misleading because the popcorn is sweetened ( with sugar and corn syrup), contains 17g sugar and 1g saturated fat per serving. The American Heart Association's Heart-Check Food Certification guideline states:
⌧ Unsweetened popcorn is the only certifiable product in this snack category ⌧ All grain-based products to use the heart-check symbol "must be a good source of dietary fibre (10-19% daily value) and contain less than 7g ofsugars per serving." Bottom-line: This snack is great for those looking for a caramel popcorn alternative. However, consuming this product for heart healthy benefits is not suggested, whether diagnosed with a cardiovascular disease/illness or not. Plain, unsalted, unsweetened popcorn sprinkled with a dash of chilli/garlic/onion powder, or stevia and/ or cinnamon just before serving would be an alternative for those seeking a tasty heart healthy popcorn alternative - no cholesterol, low sodium and high fibre. _________________________________________________
NOTE:
No footnote available on the product regarding the butter ingredient (date 2/Mar/2012)) Check out the Nutrition facts and decide whether Air-popped or Oil popped popcorn is for you.
This flavour enhancer has no real nutritional value other than it has a high sodium content, not surprising since the first ingredient is salt, the third ingredient is MSG and the twelfth ingredient is disodium inosinate, hence the reason 1 cube contains 900 mg of sodium. For persons on a sodium restricted diet, this product is not suitable. The product is also not suitable for persons who do not consume fish, for whatever reason. Sodium Inosinate is derived from either dried fish or tapioca, neither source is listed. However, the allergy statement makes up for this non-specificity. Spices is listed as an ingredient but the types of spices used were not listed. Hence it may not be suitable for persons allergic to certain spices. The Controversial Ingredients includes:
MSG (MonoSodium Glutamate)
Partially Hydrogenated Oil (take note of the manufacturer's added footnote**)
Bottom-line:Using one whole cube or half of one cube still contributes to a good deal of sodium. Adding table salt and/or soy sauce along with this product makes for a sodium 'bomb'. One can simply swap this product for a lower sodium and MSG-free alternative, use with caution on an infrequent basis or creatively try to make your own flavour enhancer using a number of herb and spice combos.
After finding the initial flyer in a daily newspaper, I wondered what the estimated nutrition content of the meals advertised looked like.
Honestly, I am not shocked by the overall numbers, although the fibre content is somewhat surprising!
It is interesting to see how easy it is to consume almost 1/2 of a day’s worth of calories and a day’s worth of sodium in less than 30 minutes. (If a person requires 2,000 calories daily.)
** the nutrition data does not include the accompanying drink**
Please note: The nutrition content of the meals advertised may vary for many reasons but the information was tallied from the Mc Donalds USA pdf.
The information found on the Japanese nutrition facts panel is often different from what is found in the United States of America or countries with a tightly regulated Nutrition/Food Labelling sector. Reason being, food manufacturers are not compelled to put a nutrition label on a food product. In fact, it is voluntary and left up to the sole discretion of the manufacturer. A label is only compelled when the product makes a nutritional claim "e.g, High in vitamin C or calcium". However imported food products generally require a nutrition label. Here are some facts regarding the Japanese food label when it is present: ⌦ It provides vague nutrition and sometimes misleading information(e.g) it will show Total Fat but does not breakdown the components of the fat - Trans Fat, Cholesterol or even Saturated Fat amongst others. (e.g) it will claim to be high in a particular vitamin or another nutrient, but this claim is only validated if the entire package is consumed.
⌦ Determining the serving size and nutritional content per size is a challenge. The Japanese food label often provides the nutrition information per 100 grams (100 g) or 100 millilitres (100 ml). This does not translate into helpful information especially, if a food product has a net weight of 350 g or 540 ml. Can you estimate how much is 100 g of potato chips or cooked rice? For the calorie concerned person, the use of a calculator and or food scale is required to determine how much the recommended serving (100 g) translates into first. From there, determining whether a 100 g of the product is sufficient for their needs-food or diet.
⌦ Total Calories are listed in Kilocalories (Kcal) and not calories. This is not a bad thing but the issue arises in the way the total calories is presented; often times it is presented in a misleading format. (See the first point and image)
⌦ Information regarding the primary ingredients & additives (dyes/flavourings etc) does not need to be listed. ⌦ The 'Best before date' is commonly used (year, day, month) ⌦ Allergy information regarding wheat, buckwheat, egg, milk and peanut is mandatory.
⌦ Genetically Modified (GM) food information is only listed, once the GM item exceeds 5% of the product's net weight.
Japanese Nutrition Facts Guide
⌦ If a product contains alcohol, the label needs to put a disclaimer. This a precautionary measure, to prevent the ingestion of alcohol by minors or to alert persons with religious restrictions about its presence.
⌦ Collagen and Polyphenols notices are often found on the label. Both are believed to help persons achieve and maintain beautiful skin.
Side note: Collagen is one protein compound that is widely sought after hence the reason collagen facials are very prevalent, in Japan.read more This table should be helpful in deciphering the Japanese food label. In all fairness food labels vary from country to country, but nevertheless they provide information that appears to be culturally significant to that region/country.
For more information regarding Japan's food labelling visit TTB.govTTB.gov.
Texture: Rich and airy Taste: Taste like a mousse (light and mild flavour) Nutrition: As you probably guessed, the nutrition has been sacrificed to make way for the texture. With all the extra air that's pumped in, there's less room for actual yoghurt in the container; which is obvious when you look at the net weight. Some whipped yoghurts hold 2 to 4 ounces in a container, rather than the usual 6 or 8 ounces. Less yoghurt in the container means less pro-biotic, less protein and less calcium per bite. These varieties are also more likely to carry a high percentage of sugar and fat. For Instance: Yoplait's whipped Strawberry Mist, is made with whole milk and has about 3 grams of fat in 4 ounces. Obviously, 6 ounces of this product would have a higher fat content. Comparatively, Yoplait's Original version contains about 2 grams of fat per 6 ounces. Then again these are made with skimmed milk. Bottom Line: Lower-calorie and smaller package equates to less nutritious. For an everyday staple go with the Greek Yoghurt versions. These contain 0 grams of fat and 12 grams of protein per 6 ounces. Be sure to add some chopped nuts or home-made granola, handful of muesli for added texture and a completely satisfying snack. For More Related Posts Food Label Detective
