Food

Say Cheese! I bet you didn’t know…

Many will immediately have warm comfort food feelings. Cheese is said to have been around for around 8,000 years. Cheese is even mentioned in the bible and is thought to likely have started with sheep and goats. A cheese’s nutritional content is largely determined by the animal it came from and what foods it ate. This week we talk all things cheese! Is it good? Is it bad? Is it healthy? What do you think?

Good or Bad?

If you’re not lactose intolerant, cheese can be a good source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. On the flip side, cheese is typically high in saturated fat and calories, so eating too much can pose health problems in addition to weight gain.

TIP: to “have your cheese and eat it too”, opt for using higher flavor cheeses (Havarti, aged white cheddar, etc) as more of a garnish or topping vs a main component in a dish.

Is All Cheese Made Equal?

Some of the healthiest cheeses include feta, blue cheese, ricotta, cottage cheese and mozzarella.

TIP: Try a new healthier dessert (it sounds weird, but we promise, it’s great!)!
– ½ Cup fat free ricotta
– 1 TBSP unsweetened cocoa powder
– sweetener of choice (stevia, honey, maple syrup, etc)
– add nuts, fruit, etc to add other flavors and textures

Lactose Intolerant?

Whether cheese is deemed a “good” or “bad” food, not everyone can tolerate milk products, more specifically lactose, equally. Lactose intolerance includes symptoms of abdominal cramping, bloating, and/or diarrhea after consuming lactose.

Cheeses lower in lactose are: aged cheddar, parmesan, and swiss cheeses. Higher lactose cheeses include: cheese spreads, soft cheeses like Brie, cottage cheese, and mozzarella.

Did You Know?

90% of Wisconsin milk is made into cheese! Cheddar cheese was first manufactured in England and is hands down the most widely purchased and eaten cheese in the entire world!

Wisconsin is known as the dairy state for good reason. Over 25%, and over 600 varieties, of the country’s cheese comes from Wisconsin!

TIP: Grating a softer cheese? Try sticking the cheese in the freezer for 20 minutes before grating to keep the mess at bay.

Get even more cheesy info here!

Organic Food: The Key to Good Health

This week we have another guest blog that is accompanied by an AWESOME infographic on organic foods! Check it out here!

Organic Food:

The Key to Good Health

For every person, the quality of the food is of paramount importance, even more so for those who work out regularly. In recent years, there have been many talks about the detrimental effect of conventional food on our wellbeing. Many have begun to wonder whether organic food presents a healthier alternative.

The popularity of packaged organic food has skyrocketed in recent years. Fitness instructors and personal trainers around the world nowadays recommend fitness and healthy diet to anyone who wants to lose weight, get healthy, and see serious results, even if they have never worked out before.

Considering the tremendous benefits of organic food for the environment and our bodies, we think that it is time we learned more about organic products and their positive effect on our health.

Organic Food for Proper Baby Development

Babies are affected the most by poor nutrition. In the early stages of our lives, our immune system is still fragile and susceptible to many diseases. A poor diet can impair the immune system. For this reason, 40% of people opt to buy organic products for their young ones. Unlike conventional food, organic food does not contain any chemicals or additives that can permanently damage your baby’s health.

What Does This Have to Do with Fitness?

Most people’s eating habits and food preferences are established early in life. It is vital to encourage a healthy diet in your household to prevent a variety of diet-related diseases. If you have bad eating habits during childhood, the chances are higher that you will have weight problems later on. That means that you may have to work out twice as hard in the gym to get back on track.

What Diseases Are Lurking in Conventional Food?

According to the Environmental Working Group report, conventional food contains over 2,000 different chemicals. Eating food packed with chemicals, such as additives and pesticides, puts us at risk for developing a range of diseases, including digestive disorders (food intolerance), brain damage, gout, kidney stones, hormone disbalance, inflammation, and even cancer.

Is Organic Food Expensive?

On average, organic food is more expensive than non-organic food by $0.24. However, many who choose to consume organic products, purchase them at reasonable prices by buying directly from farmers (i.e CSAs and farmers’ markets). Find and connect with your local farmer’s produce by searching www.localharvest.org.

Organic Food Tastes Better

32% of people think that organic food tastes better than conventional food. Sometimes it may not look as appealing, but it is much more delicious. Conventional food generally does not contain all the necessary nutrients and vitamins necessary for keeping our body healthy.

Live Healthier with Organic Food

There is a growing body of scientific evidence that clearly shows organic food is healthier than non-organic. Organic products contain more vitamins, minerals, omega-3 fatty acids, and antioxidants. These are all significant food ingredients, and if you work out regularly and try to lead a healthy lifestyle, eating organic products may be the better choice when considering the higher nutritional value of organic food. Higher nutrients = more energy for physical activity.

Use Nature’s Bounty to Fuel Good Health

This week we proud to present another guest blog from MedAlertHelp.Org. They are providing excellent information in helpful, easy-to-read infographics! Follow the link to see the infographic for this post!

It is strange to think of our bodies as finely tuned machines, but that is what they are. They require the right fuel and a fair amount of maintenance to keep them running. Fortunately for us, we live on a planet where the right fuel exists in abundance.

In this post, we will take a closer look at the main vitamins that our bodies need to function optimally. We will go over some interesting facts you have not heard of before.

BASICS

There are two broad classifications of vitamins.

Water-Soluble Vitamins

Water-soluble vitamins are not stored in the body. If you consume too many of those, your body will flush them out. You will notice that your urine is different. Beta carotene, for example, can change the color of your urine to a dark yellow or even light orange. You would have to take large quantities to overdose on it.

The vitamins in this category are:

● Vitamin B1: Is necessary for proper nerve and muscle function and energy production. It will help you recover from a workout. So, make sunflower seeds or macadamia nuts part of your post-workout snack to get your share of B1.

● Vitamin B2: This vitamin powers the muscles. Make sure to get your dose half an hour before a workout. Eggs, salmon, and almonds are all excellent sources.

● Vitamin B3: This vitamin helps clear out bad cholesterol. Without it, the body cannot metabolize fat or glucose. You will feel sluggish and be more prone to so-called lifestyle diseases. Get it from peanuts, sunflower seeds, mushrooms, or peas.

● Vitamin B5: Feeling stressed out, and you cannot relax? You might be short of vitamin B5. It regulates the adrenal glands. It is also necessary for the formation of new red blood cells and metabolizing fatty acids. Get if from sunflower seeds, mushrooms, eggs, and avocado.

● Vitamin B6: Is essential for the proper functioning of the brain and nervous system. Get it from tuna, sunflower seeds, pistachios, and dried prunes.

● Vitamin B7: Without B7, your body would not be able to metabolize any of the macronutrients. Get it from sweet potato, broccoli, salmon, and eggs.

● Vitamin B9: If you have a weak immune system, and feel fatigued often, you are probably low on B9. Find it in spinach, black-eyed peas, lentils, and asparagus.

● Vitamin B12: B12 helps us metabolize macronutrients and produce new blood cells. You can find it in mackerel, trout, eggs, and tofu.

● Vitamin C: Helps boost immunity and fight infections. Find it in kale, citrus fruits, guavas, and bell peppers. If you feel exhausted and have a weak immune system, or need to recover from a workout, do include more vitamin Bs and vitamin C.

Fat-Soluble Vitamins

Fat-soluble vitamins are a different matter altogether. The body will store them in its fatty tissues. If you take more than the body needs, they build up to toxic levels, which can lead to a fatal outcome.

The vitamins in this category are:

● Vitamin A: Is essential for healthy teeth, skin, and skeletal system. Get it from carrots, broccoli, sweet potato, or cod liver oil.

● Vitamin D: Helps boost the immune system and combat fatigue. It is also necessary for healthy bones. Get it from eggs, tofu, mushrooms, and salmon. Your very best source, though, is the sun. Try to get at least 15 minutes of exposure when the sun is at its peak. Expose as much skin as possible and ditch the sunscreen for this session.

● Vitamin E: Is essential for good immunity and regulating cholesterol. Find it in sunflower seeds, almonds, and wheat germ oil.

● Vitamin K: Helps the blood clot and keeps your bones strong. Find it in cooked kale and broccoli or raw spinach.

Do We Need to Take Supplements?

Ideally speaking, no. However, if we want to get the right mix of vitamins, we have to eat a well-rounded diet that includes fresh ingredients. We can chemically recreate the compounds, but if it were that simple, all we would have to do for good health is to pop the right pill.

In reality, the foods that we eat contain hundreds of compounds that work together. We are nowhere near the point of recreating the full nutrient profile of even a simple apple.

Still, if there is no alternative, choosing a high-quality supplement can fill in the gaps. However, always try to get the vitamins you need from food sources first.

As you can see from the list above, some food sources are superfoods in their own right. The lowly sunflower seed, for example, has nutrients that help boost the immune system, fight fatigue, repair muscles, and provide energy. Now that is the kind of supplement we all need.

Dr. Nikola Djordjevic, MD, is a practicing physician who is the Co-Founder and Project Manager of MedAlertHelp.org, a site dedicated to improving your knowledge about health, nutrition, fitness, aging, retirement, and much more. He leads a remarkable team of medical writers, medical alert reviewers, and experts in the realms of life insurance, retirement, and marketing devoted to saving your time and simplifying the process of finding the perfect solutions for everyone.

Post-Workout Nutrition 101

CONGRATULATIONS! You worked out! If you haven’t, click the “Categories” drop-down list and select “Workouts” and you’ll find some great at-home workouts!

But now it’s time to replenish your energy stores and start repairing/rebuilding your muscles. So let’s get the basics!

Window of Opportunity

There is a “window of opportunity” that you’ll hear varying durations for, but most will agree somewhere between 30-90 minutes post-workout is ideal. This will maximize digestion/absorption of key nutrients to help your body make the most of your workout!

What are My Priorities?

A post workout meal of some carbs and protein will help refill your glycogen stores (from the carbs) and help build muscle (from the protein). Try to get in the habit of approaching your post-workout nutrition as a MEAL – as opposed to a snack. At mealtime we are more likely to make better choices, and avoid “snacky”, high-fat foods that don’t serve out body as well post-workout.

It could be said that your post-workout meal is the most important meal of the day. Your body needs help to replenish its energy stores, increase our muscle quality/size and repair damaged muscle tissue. We want to break down muscle tissue DURING the workout so it rebuilds stronger, but we need to help it recover too.

In the end, although other factors do come into play, calories out still needs match or to exceed calories in to assist in weight maintenance and loss. Make sure your post workout meal matches your goals.

Recipes    

Oatmeal: Are you an early morning fitness fan? Your post workout meal could be oatmeal with a scoop of protein powder, berries, and sliced almonds. Easy peasy!

Tuna and Veggies: Do you work out over the lunch hour and need a fast go-to post workout lunch? Toss a packet of flavored tuna in a cooked steamer bag of vegetables! Have an apple to round out the carbs and replenish the glycogen stores.

Salad: Try salad with chickpeas (the chickpeas have protein and carbs) topped with an oil and vinegar dressing for something quick and light. Or… Have you tried Mason Jar Salads?

Power Shake: In a hurry? Bring a shake with you. Try this Precision Nutrition Tropical Power Shake: Blend 6 ounces of water, scoop of vanilla protein powder, ½ banana, ¼ c pineapple, 1-2 TBSP of flax seed, 1-2 TBSP. unsweetened coconut, ¼ c plain Greek yogurt. Add a fist of fresh spinach and blend until smooth. Add ice as desired.

Salmon and Veggies: Salmon is a “fatty fish” that has the added bonus of omega-3s to help with inflammation and heart health. Serve up your favorite salmon recipe with some veggies and sweet potato for that perfect post workout meal.

Tilapia with Cilantro Lime Quinoa: Although not a source of omega-3s, tilapia will serve up good quality protein too. Try this: cook up some quinoa and toss with corn, lime juice, garlic/onion powder and cilantro. Pan fry tilapia with smoked paprika and serve over the quinoa mixture. Get the full recipe here!

Is Gluten Really The Bad Guy??

Hi Ellipse Family! This week we have a special guest blog post from MedAlertHelp.org, and they have a fantastic infographic you can find here! https://medalerthelp.org/gluten-free-life-infographic/

When we were children, we all worried about the boogeyman under the bed. As adults, that boogeyman has moved into our kitchens. Today the monster that everyone fears sits in the food aisles of supermarkets—gluten.

If you want to get a roomful of health-conscious people to run off screaming, there is no better way than to pull out food with gluten in it! Over the last few years, gluten has become public enemy number one.

But is that really fair? Is gluten the bad guy? In this post, we will answer that question.

Celiac Disease

Celiac disease is a serious illness. The body is unable to process gluten in food. The body, in this case, has a strong reaction to even small amounts of gluten. People with this condition have no choice but to avoid it.

Symptoms of Celiac Disease

This disease is less common than you think. Only 1% of the American population has celiac disease. We will go through the symptoms you might experience in a short while.

For now, though, we must stress—there is no room here for self-diagnosis. If you believe that you have celiac disease, go to your doctor for a proper diagnosis. As you will see, the symptoms listed can be caused by a wide range of ailments. Do not just rely on Dr. Google for this one—see a professional.

Symptoms include:

● Diarrhea: Expect stools to come out loose and very watery. That naturally happens after eating and is one of the most common symptoms. What distinguishes this diarrhea from other forms is that it is ongoing. So, the occasional bout is not a big deal. If you are
battling diarrhea daily, seek help.

● Bloating: Bloating is another common symptom. Do not take this as a definitive symptom. Gluten can cause bloating in healthy people as well.

● Gas: Again, this is another common symptom. With celiac disease, the body cannot process gluten. As it moves through the digestive tract, it starts to ferment. That, in turn, produces gas.

● Fatigue: Because your body is unable to digest a large portion of the food you are eating, you are bound to feel fatigued. Your body needs to digest the food so it can absorb the right vitamins and minerals and produce energy.

● Weight Loss: By this we mean a sudden drop in weight when you have done nothing to cause it. If that is coupled with the inability to gain weight, see a doctor. That is a sign that something is wrong. It could be celiac disease or even diabetes.

● Anemia: Celiac disease interferes with the body’s ability to absorb nutrients, resulting in vitamin deficiencies, particularly iron deficiencies. It is best to see your doctor before taking a supplement. Iron overload can be as dangerous as iron deficiency.

● Constipation: Remember how we said that the disease affects the digestive tract? It is not as common as diarrhea, but constipation may be another warning sign. That is because the disease damages the villi in the digestive tract. It is also possible for the body to absorb more moisture to make up for the lack of nutrients. That leads to a stool that is hard and dry, which further leads to constipation.

● Depression: Depression is another common symptom. It makes sense—if you feel sick for a long time, with no clearly defined cause, it can be frustrating. Another factor is that a diagnosis means no more gluten, and it is easy for people to become disheartened.

● A Rash: This rash is characterized by extremely itchy blisters that typically form on the buttocks, knees, or elbows. Fortunately, it is not a common symptom. However, it is a symptom that usually screams, “celiac disease.” Sufferers with the rash are usually diagnosed faster.

Gluten Intolerance

There is a small percentage of the population with non-celiac gluten sensitivity. Up to 6% of the global population might have this form of intolerance. The symptoms are similar to those listed above but in a much milder form. Gluten does not make people feel sick, but rather uncomfortable.

Should I Cut Out Gluten from My Diet?

This is where we start to cross over into dodgy health advice. We have seen many gurus promoting a gluten-free lifestyle as the way forward. And, after all, why not? Gluten-free is the flavor of the day, and they need to sell their books and products.

What concerns us is that healthy people are cutting out gluten completely. Before we go into the health implications, consider how difficult this is. Wheat is one of the big five to avoid because of
gluten.

Now, do yourself a favor and check out various items on the shelves at the grocery store. How many contain wheat or flour? Unless the type of flour is specified, it is going to be wheat-based.

You will find it in just about every kind of processed food out there. It is an excellent thickening and bulking agent.

In this day and age, we are all for cutting out processed foods. In fact, if going gluten-free gives you the determination to do that, then it is not a bad thing. Unfortunately, big business has found
a winner in the gluten-free market, and that is where the problem lies.

It is time for another trip to the grocery store. Check out the other ingredients in those gluten-free products. Food manufacturers have to bulk them up and make them taste good. So, what do they add? Sugar and fat.

Now, here is another question. A glass of water with three teaspoons of sugar and a dollop of lard in it is gluten-free. Would you drink it? But, make a biscuit out of it, and you would probably eat it.

Even if you completely avoid processed gluten-free products, you can harm your health by cutting out gluten. If you are not sensitive to it, it provides essential protein and nutrients for your body. Oats, for example, are highly nutritious. How many of us grew up eating Weetabix every morning?

Final Notes

We are concerned when big business gets in on a health fad. Before you buy into the hype, ask yourself: is this person or company trying to sell me something?

Now think of something else.

As a child, did you eat oats, wheat, and so on? Did it kill you or make you sick? If you are like most of us, the answer is no.

Our advice is to keep a food diary and monitor your symptoms. Then, if you feel that something is amiss, see your doctor. A health professional will be able to confirm or deny your suspicions.

Until then, chow down on your oatmeal and bread.

DR. NIKOLA DJORDJEVIC, MD

Dr. Nikola Djordjevic, MD, is a practicing physician who is the Co-Founder and Project Manager of MedAlertHelp.org, a site dedicated to improving your knowledge about health, nutrition, fitness, aging, retirement, and much more. He leads a remarkable team of medical writers, medical alert reviewers, and experts in the realms of life insurance, retirement, and marketing devoted to saving your time and simplifying the process of finding the perfect solutions for everyone.

What a Decade of Studies Tells Us About Men’s and Women’s Nutrition

Our friends at Precision Nutrition have worked with over 100,000 clients in the past decade. Over the past year, they created a report on the top health nutritional challenges and how to work with them. Here are some things they found…

Women

70.2%
Said their top challenge was emotional/stress eating

52%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

18%
The percentage INCREASE among women snacking when not hungry

60.2%
Say daily life demands keep them from exercising consistently

Men

59.9%
Said their top challenge was eating too quickly

69%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

30%
The percentage INCREASE among women snacking when not hungry

61.4%
Say daily life demands keep them from exercising consistently

While there are some slight differences between men and women, it is clear they struggle over many of the same issues. Most people want to not just lose weight, but also be consistent and have changes that last. Let’s look at our challenges and figure out how to work toward our GOALS and snowball good habits.

What is ONE thing you can focus on improving NOW, in January. On trouble with “New Year’s Resolutions” is that you have too long to put it off! Set a GOAL of January 31 st to form it into a regular habit.

Need Some Help?

Here are some easy-to-handle goals to start with.

1. Drink a full glass of water first thing in the morning before you even eat breakfast.

2. Go to bed 15 minutes earlier.

3. Get out of bed the FIRST time your alarm goes off.

4. Book your workouts at least 1 week prior and keep your appointment.

5. Eat an extra serving of vegetables every day.

6. Eat more whole foods (fresh fruits, vegetables, fiber, and protein) to prevent hunger and reduce over-consumption. If you catch yourself mindlessly eating/snacking, get a change of scenery. Go for a walk, go fill your water, make a phone call, get outside, etc.

7. Cook More! Cooking doesn’t have to be complicated or take forever. Learn to make 8-10 basic, yet tasty, healthy meals that you can rotate or rely on.

8. Focus on progress, not perfection. Coming late to a workout is better than not attending at all. Eating right 5 days a week is better than 3 days. We’re all human! If you fail, resolve yourself to try again!

9. Create a bedtime routine that will help you “zone out” and bring stress levels down before bedtime. Try to keep the same bedtime and wake times, even on the weekends, to help solidify your routine. This assists with the circadian rhythm and keep hormone levels balanced, which will ultimately assist with hunger and satiation cues.

6 Marvelous “Dishes to Pass” this Holiday Season!

The holidays can be a great time with family and traditions, but for many it brings some fear of falling off the fitness and nutrition wagon. Play it safe by bringing a healthy dish to pass that you know is okay to dig into!

Healthier Strawberry Cheesecake

Need to bring a dessert? Combine 32oz of plain Greek yogurt with a small box of sugar free cheesecake flavored pudding mix. Slice up 2 pounds of strawberries and layer with pudding/yogurt mixture. Layer in a glass trifle bowl, and toss a couple strawberries on top, for a fancy presentation.healthier strawberry cheesecake! Combine 32oz of plain Greek yogurt with a small box of sugar free cheesecake flavored pudding mix. Slice up 2 pounds of strawberries and layer with pudding/yogurt mixture. Layer in a glass trifle bowl, and toss a couple strawberries on top, for a fancy!

Spinach Dip

Going with Greek yogurt and/or cottage cheese over mayonnaise or sour cream adds even more protein punch PLUS nutrients from the spinach! Here’s the rundown: Toss cottage cheese in a food processor until smooth. Combine cottage cheese, pressed/drained cooked spinach, water chestnuts, plain Greek yogurt, a package of dry veg soup mix, onions, and lemon. Chill for a few hours and serve with vegetables!

The full recipe can be found on the blog by searching Spinach Dip – or follow this link!

No Bake Pumpkin Pie Pudding

Add some nutrients to your dessert! Did you know pumpkin is actually a fruit? And a nutrient packed one at that! Add some vitamin A and potassium to your next dessert to pass. Whisk 2 cups pumpkin puree, 2 cup milk (almond milk, etc), 1.5 t cinnamon, 1/4 t nutmeg, and 1/4 t ginger. Add 1 package (5.1oz) sugar free vanilla pudding. Chill. Top with crumbled graham cracker crumbs and a few sprays of whipped cream to make it beautiful!

Mediterranean 7-Layer Dip

A twist on that classic 7-layer dip adds a healthy flare with plain Greek yogurt, hummus, veggies, and healthy fats!

First, create your yogurt mixture: yogurt, garlic, dill, lemon juice, salt and freshly ground pepper. Then, in an 8×8 dish, layer hummus, yogurt mixture, red onion, cucumber, tomatoes, feta and olives. Serve with whole grain pita chips, celery, or cut fresh veggies.

Get this classic Ellipse recipe here!

Healthier Brushetta

Try a healthier twist on bruschetta! Start by using toasted Ezekial Bread, cut in half, as your base.

Combine 2 cups chopped tomatoes, 1 T fresh chopped basil (or use fresh you may have frozen in cubes from the summer!), 2 tsp olive oil and 2 tsp balsamic vinegar (tons of great ones at local olive oil shops!), and 1 clove minced garlic. Top your toast with the mixture and top with some mozzarella.

TIPS: Have extra time? Let your tomato mixture marinate in the fridge for a couple hours. Need more protein? Add cooked, cubed chicken, to your tomato mixture.

3-Layer Mexican Dip

Layer 1: Mashed black beans with seasoning and Greek yogurt
Layer 2: Avocado mixed with yogurt and seasoning
Layer 3: Round it out with salsa!

Protein, healthy fats, and complex carbs ready to serve with vegetables or chips. Find the full recipe on the blog by searching 3-Layer Mexican Dip – or follow this link!

Let’s Get to Know Erythritol: A Low Calorie Sweetener

We’ve talked about sugar and artificial sweeteners. But you might wonder, where do sugar-alcohols like Erythritol (ur-i-thruh-taal) fit in? It does occur naturally in some foods, but most of what you see is manufactured by fermenting wheat or cornstarch. Erythritol often is found with other sugar substitutes like stevia. Other sugar alcohols include xylitol, glycerin, sorbitol, etc.

Zero Calorie?

Erythritol is pretty much zero calorie sweetener at .2 calories per gram (table sugar is 4 calories per gram). This is because your body can not break it down; it doesn’t get metabolized and is excreted through urine within 24 hours. This also makes it a good option for diabetics. Erythritol has been approved by the World Health Organization since 1999.

Even though it is called a “sugar alcohol” it generally comes in a powder or granular form, and as you can see above it can look very much like table sugar!

But Is It Any Good?

Erythritol has 60-80% the sweetness of table sugar. It comes as a powder or granular form. It does not have a bitter aftertaste like some sweeteners and people can generally tolerate erythritol better than other sugar alcohols. You’ll find erythritol in many sugar free foods and snacks like Crystal Light Pure, sugar free candy, protein bars, gum, sugar free fruit spreads, Smart Cakes and muffins, Vitamin Water Zero, etc. It is also found in the brand Truvia sweetener.

Even Dentists Like It!

Dentists like erythritol because not only does it not cause tooth decay like sugar, it helps prevent it and reduce the formation of plaque. Sugar, on the other hand, turns into acid in your mouth when combined with mouth bacteria.

Is It Natural?

As we said before Erythritol can be manufactured by fermenting wheat or cornstarch, but it can also be found naturally in carrots, cherries, mushrooms, and more. Japan has been using erythritol since the early 1990s as a natural sugar substitute. Still, in the end, erythritol might be a good sugar substitute for you, but whole foods should still be the bulk of your diet.

Possible Side Effects

Like most sugar alcohols when used in large amounts, erythritol can cause diarrhea, gas/bloating, and/or an upset stomach. If you choose to use erythritol, as with most things, do so in moderation. At the same time, most people can handle a gram for every kilo of body weight (or .45g per pound). That means at 150 pounds someone could presumably consume more than 13 teaspoons without ill effect. However, if you suffer from IBS, it’s probably better to stay away from sugar alcohols.