100% Juice vs. 100% Vitamin C

I used to be an avid nutrition label reader. You could find me viewing the sides of cereal boxes, breads, juice bottles -- you name it. When it came to juice, so long as it was cranberry and there was 100% vitamin C, I was good to go. It couldn't get any better than that, right? Ocean Spray Cranberry Cocktail, with a whopping 130% vitamin C, became a regular part of my diet ...

Until one day, out of sheer curiosity, I read the ingredients listing for the first time. 'Filtered water, high fructose corn syrup, cranberry juice from concentrate.' Wait, I thought this was juice! Not. I had been unknowingly drinking water and sugar this whole time. Here is the percentage breakdown of the former Ocean Spray Cranberry Cocktail ingredients:

3.7 % Ocean Spray® Cranberry Concentrate
16.69 % High fructose corn syrup, 42% fructose, 71 Brix*
79.57 % Water
0.04 % Ascorbic Acid

* Staley Isosweet 100
Source: http://www.oceansprayitg.com/recipes/ITGBeverages/CranberryJuiceCocktail.htm

After this discovery, I began a healthy juice hunt. The more I read the ingredients of other brands, the more I realized "100% Vitamin C" only meant ... well, 100% vitamin C. That was it. Whether I was absorbing substances other than juice was uncertain without reading the ingredients listing. I eventually switched to more natural, expensive brands for pure juice with no added preservatives or sugar.

Fortunately, Ocean Spray is getting the picture and has removed high fructose corn syrup (HFCS) from their Cranberry Juice Cocktail and other beverages as well as added more "juice". However, they seem to have replaced HFCS with another added sweetener - cane or beet sugar. All in all, know what you are putting into your body. Reading the ingredients listing is just as important as reading the nutrition label. When shopping for juice, keep the following in mind:

*Look for labels that say "100% juice" and "no added sugar."
*Read the ingredients listing. Look for "juice" as the main ingredient.
*"Ascorbic acid (vitamin C)" in addition to juice is fine. Beware of sweetener additives, such as "corn syrup" and "sugar".
*100% juice does not necessarily mean less sugar. Read the nutrition label as well.
*Cranberry, pomegranate, prune, and blueberry juices are healthier options than apple and orange juices.
*Alternative: just purchase fresh fruits and make your own juice.
*For more information and tips, I encourage you to read:
JUICE WARS
READING JUICE LABELS

HIGH FRUCTOSE CORN SYRUP EFFECTS:
The topic of high fructose corn syrup (HFCS) is controversial. Some studies indicate a link between consuming HFCS and obesity. On the other hand, a recent study (partially funded by the corn syrup industry, interestingly enough) shows no difference in weight gain from HFCS intake versus table sugar. Additionally, findings are emerging that suggest a link between HFCS and heart and kidney diseases. Levels of mercury have been detected in HFCS-containing foods as well. For more reads on these studies, check out:
HFCS BAD REP
MERCURY IN HFCS
HFCS & HEALTH
WIKI: HFCS

Upcoming topics:
Raw Red Meat Is Better For You?
Kellogg's vs. Organic Whole Grain Cereal

Red Meat and Cancer Link?

You may want to lay off the hamburgers, steak, beef stirfry, and pork. According to a few studies (some possibly debatable) red meat may be linked to not only heart disease, but cancer. Check out the sources below and you be the judge. A more in-depth post on this topic coming soon ...

READS:
RED MEAT, COLON CANCER, & STUDY #1
RED MEAT, CANCER/HEART DISEASE/DEATH, & STUDY #2
MORE RED MEAT & STUDY #2
ORGANIC IRON & COLON CANCER

Salmon ... Choose Wisely

Salmon was just recently listed among the "Top 10 Foods for Healthy Hair" by WebMD. Why? It is incredibly rich in protein, omega-3, vitamin B-12, and iron -- nutrients that are vital to the hair and scalp. Salmon isn't just good for the hair though. Studies have indicated that omega-3 may decrease the risk for heart disease, diabetes, and more. (See Omega-3 post.) So go for that salmon entrée why don't ya? Wait! Not so fast …


SALMON FACTOIDS:
* Great source of protein (more than catfish; almost 6x more than tilapia)
* Better source of B vitamins than tilapia
* More magnesium, phosphorus, potassium than tilapia
* Significantly more selenium than tilapia and catfish
* Excellent source of omega-3 (about ~4000mg per serving vs ~60 mg in tilapia and ~470 mg in catfish)
* Farm raised salmon is 97% responsible for human exposure to contaminants (e.g., PCBs, etc.)”; tilapia, shrimp, trout, and pangasius collectively account for less than 3%
* PCBs have been associated with "neurological disorders and cancer"
* Wild salmon carries a significantly lower content of contaminants than farm raised

Yes, salmon is a excellent source of nutrients. However, when purchasing this fish, go for wild instead farm raised to be on the safer side. The Environmental Protection Agency (EPA) and a 2004 study recommend eating no more than one 8oz of your average farm raised salmon a month due to the level of contaminants.

SOURCES:
Nutrition - cooked wild salmon
Farm vs Wild
Health risks when consuming farm raised salmon
Contaminants in farm raised fish
Nutrition cooked wild tilapia
Nutrition – cooked wild catfish