You may have seen raw sugar (or turbinado sugar) being served at coffee shops or sold in grocery stores. Some brands claim that raw sugar is more natural and beneficial than white or brown sugar. So what’s the difference?
Raw sugar:
Is processed by boiling the cane juice only once to remove some molasses
Contains trace amounts of micronutrients (calcium, iron, potassium and antioxidants)
Has a caramel flavour, and are golden brown crystals
Is more expensive (2-3 times the price of white sugar)
Similarities between the 3 sugars:
Similar nutrient profile per tsp: 16 calories, 4g carbs [1]
Per 1 tsp, all 3 sugars do not provide even 1% of recommended daily intakes of calcium, iron or potassium, nor has a significant amount of antioxidants
All 3 are sucrose and are processed from sugarcane / sugar beet [2]
All 3 are added sugars that can raise blood sugars 😦
So although raw sugar has trace amounts of minerals and antioxidants, you would have to have cups and cups of raw sugar to get the same amount of minerals and antioxidants from nutritious foods like bananas (potassium), spinach (iron), milk (calcium) or blackberries (antioxidants) [1]! So if you choose to have raw sugar, consider it for its flavour more than it’s nutrition!
Bottom Line
To summarize limiting added sugars is part of a healthy diet, whether that’s white, brown or raw sugar!
Until next time,
Almas-Sadaf Shaikh, PMDip, RD
*Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit our Contact Us page to book your first appointment.
To know what fluoride is and why our water is fluoridated, check out our last Fact Friday post here. Today’s post reviews the current research on whether drinking fluoridated water will affect a child’s IQ.
A recent Canadian study looked at the association between consumption of fluoride by pregnant women and their child’s IQ. From 601 mother-child pairs in six cities, they looked at how much fluoride the mothers consumed, how much was in their urine, and then tested the child’s IQ at age three [1]. To simplify, what they found was a slight decrease in IQ when the mother’s urine had a bit more fluoride a. This was only the case for boys, not girls. However the child’s IQ (regardless of sex) slightly decreased when the mother’s daily fluoride intake was higher b.
So does this mean I should avoid fluoride while pregnant?
In the realm of research, we investigate to add to our knowledge. While this study presents that there is a potential association, we cannot prove that it is definitely true or that there is a risk with just one study.
This study has some limitations:
Some key measurements were off – fluoride intake did not match urinary fluoride, i.e. we don’t know exactly how much fluoride the mothers were consuming to make a conclusion.
The decrease in IQ only affected the boys –it is very unclear why fluoride consumption would not affect girl’s IQ as it did in the boys, although similar studies did not find a difference in sex as they did.
Previous studies had fluoride levels way above acceptable limitsin Canada – these studies took place in regions where water fluoride concentrations are well above the guideline (1.5mg/L) [2]c.
High fluoride in 3 urine samples ≠ exposure to baby –three urinary samples from the mother do not reflect the overall exposure of fluoride to the fetus over the whole pregnancy.
They did not take into account different ways of intaking fluoride: As mentioned, fluoride is present in toothpaste, mouthwash, some bottled water, and food i.e. measurements were off.
Conclusion:
Though we can’t make conclusions based on one study, we can continually review what level of fluoridation is best for us. Based on years of research, we know that drinking optimally fluoridated tap water in Canada is safe, improves oral health and is better for the environment than bottled water!
a Results: With an increase of 1mg/L of maternal urinary fluoride they found an associated decrease of 4.49 points in their child’s IQ, but only when the child was a boy, and not in girls.
b When mother’s daily fluoride intake increased by 1 mg, they found an associated decrease of 3.66 points in their child’s IQ (regardless of sex).
c The researchers try to back up their results by quoting studies that have observed a similar association. But these studies took place in regions where water fluoride concentrations are well above the guideline of 1.5mg/L (the highest acceptable amount in Canada), while the study conducted in Mexico did not report a concrete fluoride value at all [3].
Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit ourContact Us page to book your first appointment.
Until next time,
Almas-Sadaf Shaikh, PMDip, RD
References:
[1] Green R, Lanphear B, Hornung R, et al. Association Between Maternal Fluoride Exposure During Pregnancy and IQ Scores in Offspring in Canada. JAMA Pediatr. Published online August 19, 2019. doi:10.1001/jamapediatrics.2019.1729.
[3] Bashash, M., Thomas, D., Hu, H., Angeles Martinez-Mier, E., Sanchez, B. N., Basu, N., … & Liu, Y. (2017). Prenatal fluoride exposure and cognitive outcomes in children at 4 and 6–12 years of age in Mexico. Environmental health perspectives, 125(9), 097017.
What is fluoride? Is it safe? Why is our water fluoridated? Find out in today’s Fact Friday.
What is fluoride?
You may have heard of this element way back in science class. Well fluoride is a mineral, and it is found in food, water, air, soil, and also found in toothpaste and mouthwash [1].
Why is water fluoridated in Canada?
Water has been fluoridated in Canada for over 70 years to prevent our teeth from decaying [2]. Registered Dental Hygienist Zohra Chhiboo explains that “fluoride helps in remineralization, desensitization and prevention of decay for teeth. Fluoridated water to an optimal level, is beneficial for children and adults as it’s a natural, safe and effective way to give exposure to these benefits”. The provincial ministry of environment regulates how much fluoride is in our water [3].
*Note: Speak to a dental professional for more information on fluoride and your dental health!*
Is bottled water a better choice?
As mentioned, water that has optimal amounts of fluoride is shown to improve oral health and prevent cavities. But not all bottled water has fluoride. Therefore, try drinking more tap water or use it when cooking. (It’s also much better for the environment! Yes, climate change is real).
Are there any side effects from drinking fluoridated water?
There are two known side effects of having too much fluoride: dental fluorosis and skeletal fluorosis. The first condition only happens when you’ve had too much fluoride as a child (for ex. accidentally swallowing toothpaste), and as a result, your adult teeth have white or brown spots [3]. Skeletal fluorosis happens when you’ve had excessive amounts of fluoride daily, for a long time, and causes bones and joints to become hard [1].
Fortunately in Canada, the levels of fluoride in our water and other products are regulated and limited to be kept low [1]. And therefore some of these conditions become more and more rare.
What about if I’m pregnant or breastfeeding?
Health Canada states that other than fluorosis there aren’t any health conditions associated with fluoride, and that it is safe to have while pregnant or breastfeeding [1]. They do suggest to check if your infant formula has fluoride in case you add drinking water to it that has more than the guideline (1.5mg/L). In these infant formulas, they recommend using water with less fluoride.
Stay tuned for our upcoming post where we will review current research on whether drinking fluoridated water will affect a child’s IQ!
Conclusion:
Based on years of research, we know that drinking optimally fluoridated tap water in Canada is safe, improves oral health and is better for the environment than bottled water! So grab that reusable water bottle and fill it with some fresh tap water!
Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit ourContact Us page to book your first appointment.
Your skin covers your whole body and is a protective barrier from all sorts of environmental dangers [1]. Part of what makes your skin is a type of protein called collagen.
Collagen is a protein found in our skin, bones, joints, and other tissues to help maintain strength, structure, or elasticity [1]. There are different types of collagen:
Type I is found mostly in skin, bones, tendons, and ligaments.
Type II found in cartilage and skin as well [2]. When our skin ages, it’s because the collagen in it is deteriorating. Type I is found mostly in skin, bones, tendons, and ligaments.
Type III is typically found with Type I and is also a component of connective tissue [2].
I keep hearing about different types of collagen supplements. How are they different?
The collagen supplements you may see in health food stores come from three major sources – chicken, bovine (from cows), and marine (from fish). Since cow and marine collagen are usually Type I, it is often recommended by professionals for healthier skin. Chicken collagen, which is usually Type II, has gotten attention in recent years for its rumoured role in joint health.
Is it true that collagen levels decrease naturally over time?
Yes! As we age, your body breaks down collagen at a faster rate in your skin, bones, and joints. Here are a few signs you can begin to notice with time [3][4]:
Wrinkles on your skin
Aching muscles
Issues with your gut
Poor wound healing
I’ve noticed some of these things! Will collagen powder help me?
So you’ve noticed some wrinkles and are considering collagen supplements. The thing is, though, that consuming collagen supplements does not necessarily mean it will go straight to your skin (or joints) and make them healthier or stronger.
Let’s look at what happens in our body when we consume collagen supplements [5]:
As shown above, your body will decide where and how to use the amino acids broken down from your collagen powder supplement.
But what does the research say?
Good, unbiased research articles that show clear benefits to taking collagen supplements are few and far between. While waiting for more conclusive evidence to come through, it is important to remember that our bodies are amazing and actually make collagen naturally anyways! By consuming a balanced diet with enough protein and making sure you aren’t missing out on important vitamins and minerals, you will be able to give your body the tools to make the collagen you need.
So what’s needed to make collagen?
Your body needs protein, vitamin C, and trace minerals like zinc, sulfur, and copper to make collagen. Let’s explore each one:
Vitamin C and other antioxidants not only help with making collagen but also protect it [5] [6]. It can be found in fruits and vegetables like oranges, bell peppers, strawberries, and broccoli.
Zinc assists in the process of making collagen and also comes in handy with wound healing [6]. It is mostly found in meat, whole grains, pulses, and seafood, so consider foods like bran cereal, pumpkin seeds, baked beans, organ meats, and even oysters for some natural sources of this important mineral.
Sulfur as part of glutathione prevents the breakdown of collagen in your body [7]. It can mostly be found in protein foods and things like onion and garlic. If you’ve ever wondered what makes these foods taste and smell the way they do, sulfur is your answer!
Copper is a major player in building collagen. It can be found in organ meats and seafood such as lobster and oysters [8]. For those hoping to avoid animal products, sesame seeds contain some copper as well. Vitamin C and other antioxidants not only help with making collagen but also protect it. It can be found in fruits and vegetables like oranges, bell peppers, strawberries, and broccoli.
In conclusion…
Collagen production is actually quite simple: by eating a well balanced diet and a variety of healthy foods, you can ensure that you’ll get all the nutrients your body needs naturally. And most of all, you won’t have to spend money on supplements 😉
*Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualized nutrition counselling session, please contact us at amananutrition@gmail.com or visit our Contact Us page to book your first appointment.
References:
[1] Vollmer, D., West, V., & Lephart, E. (2018). Enhancing skin health: By oral administration of natural compounds and minerals with implications to the dermal microbiome. International journal of molecular sciences, 19(10), 3059.
[2] Ricard-Blum, S. (2011). The collagen family. Cold Spring Harbor perspectives in biology, 3(1), a004978.
[3] Avila Rodriguez, M. I., Rodriguez Barroso, L. G., & Sánchez, M. L. (2018). Collagen: A review on its sources and potential cosmetic applications. Journal of cosmetic dermatology, 17(1), 20-26.
[4] Rangaraj, A., Harding, K., & Leaper, D. (2011). Role of collagen in wound management. Wounds uk, 7(2), 54-63.
[5] Murad, S., Grove, D., Lindberg, K. A., Reynolds, G., Sivarajah, A., & Pinnell, S. R. (1981). Regulation of collagen synthesis by ascorbic acid. Proceedings of the National Academy of Sciences, 78(5), 2879-2882.
[6] Bishop, A., Witts, S., & Martin, T. (2018). The role of nutrition in successful wound healing. Journal of Community Nursing, 32(4).
[7] Liu, R. M., Liu, Y., Forman, H. J., Olman, M., & Tarpey, M. M. (2004). Glutathione regulates transforming growth factor-β-stimulated collagen production in fibroblasts. American Journal of Physiology-Lung Cellular and Molecular Physiology, 286(1), L121-L128.
[8] Harris, E. D., Rayton, J. K., Balthrop, J. E., DiSilvestro, R. A., & Garcia-de-Quevedo, M. (1980). Copper and the synthesis of elastin and collagen. In Ciba Foundation Symposium (Vol. 79, pp. 163-182).
Everyone is different, so Diabetes Canada recommends seeing your health care provider 1-3 months before ramadan to determine if it is safe for you to fast [1].
Diabetes is a widespread issue in the Muslim community – you may even know someone living with it! There are over 148 million Muslims living with diabetes around the world [2]. Checking your blood sugar, taking insulin, and remembering to take your medications… how do these coexist with fasting during the beautiful month of Ramadan? What does Islam say about this, and what does today’s research recommend?
ISLAM AND FASTING
Fasting in Islam is a requirement for healthy adults, however Allah (God) has allowed (and even recommended) that people with serious illnesses not fast.
This is clearly in the Qur’an (Islam’s Holy Book), which includes the following verse:
“The month of Ramadan [is that] in which was revealed the Qur’an, a guidance for the people and clear proofs of guidance and criterion. So whoever sights [the new moon of] the month, let him fast it; and whoever is ill or on a journey – then an equal number of other days. Allah intends for you ease and does not intend for you hardship and [wants] for you to complete the period and to glorify Allah for that [to] which He has guided you; and perhaps you will be grateful.” (Surah al-Baqarah, Ayah 185) [3]
Islamic scholars have explained that a person living with any sickness/medical condition that would worsen with fasting should avoid it [4]. In addition, there are accounts of the Prophet Muhammed (pbuh) stating that, “Verily, Allah loves for you to take His concessions, just as He dislikes you to be disobedient” [5]. These proofs, among others, show that Muslims should not feel bad for avoiding the fast for health reasons. But how does this tie into diabetes?
DIABETES
Fasting while living with diabetes can result in some serious risks [6]:
Hypoglycemia, which means low blood sugar levels (<3.9mmol/L)
Hyperglycemia, which means high blood sugar levels (>16.7mmol/L) [7]
Dehydration & thrombosis, especially in hot and long days of fasting
Diabetic ketoacidosis, which means your body is breaking down fat, making your blood acidic. This is very dangerous and can lead to hospitalization.
Diabetes Canada explains that those with low to moderate risk that can fast with medical advice usually have diabetes that’s well controlled, healthy lifestyle measures in place, or an otherwise healthy individual that is treating diabetes with medication such as metformin, acarbose, incretin-therapies (DPP-4 inhibitors or GLP-1 RA), second generation SU, SGLT2 inhibitors, TZD) or basal insulin [8].
Always remember to check your blood sugars more often in Ramadan to make sure they are not too low or too high. Keep an eye on your symptoms for each and ask your doctor how to treat a high or low!
If you and your doctor decide that fasting in Ramadan is safe for you, one of the ways to help stabilize your blood sugars is to be mindful of what and when you eat! This is where evidenced based advice from a Dietitian comes in handy!
NUTRITION
Suhoor (The Pre-Dawn Meal):
Suhoor is important and should be eaten as close as possible to the fajr (dawn prayer). An early suhoor means you’re just making the fast even longer – and we don’t want that!
To support this practice, we know the “Prophet (pbuh) said: “My Ummah (nation of followers) will not cease being upon goodness as long as they hasten in breaking the fast and delay the suhoor.” (Authentic, Musnad Imam Ahmad) [9]
Tips for Suhoor:
Have suhoor! This will help break up your daily food intake so you’re not just having one big meal at iftaar (the breaking of the fast) aka a sugar spike!
Eat a good amount! This will increase energy levels and lower the chance of low blood sugars
Be sure to include:
Carbohydrates: Have whole grains and foods with low glycemic index (these will raise blood sugars slowly)
Examples: whole grain bread/pita, whole wheat chappatti, laxoox/enjeero made with whole wheat flour, sareen (barley porridge), daal (lentils), or ful (fava beans).
Protein: Have protein to help you feel full longer.
Choose meat options, such as lean poultry, beef, or fatty fish, or meat alternatives, like eggs, beans, lentils, and tofu.
Fat: Have healthy unsaturated fats to help you feel full.
An example Suhoor: Vegetable omelet with whole grain bread, a cup of berries and water
Iftar:
As tempting as it is, try not to overeat! This will spike your blood sugars! Have a date and water to rehydrate, and avoid the fried samosa/sambusa/pakora/bhajia etc! They have little nutrition, and can fill you up when your body needs a nutritious and fulfilling meal. Ramadan is a time for spiritual cleansing, and it can be a great time to clean your diet too as your body is an amana!
Tips for Iftaar:
Follow the Plate Method:
½ plate with your favourite vegetables
¼ plate with protein
¼ plate with carbohydrates
As with suhoor, choose whole grains and low glycemic index foods (to avoid raising blood sugars too high), lean meats or meat alternatives, and healthy unsaturated fats.
An example of an iftar meal: Dolma (meat stuffed grape leaves) with whole wheat couscous, & fattoush salad.
Ramadan is a time for spiritual cleansing, and it can be a great time to clean your diet too as your body is an Amana!
Snacks:
Incorporate two snacks between iftar and suhoor.
Timing is everything. Going for taraweeh (Ramadan night prayers) at 10pm? Consider having a snack on your way to the mosque/musalla. Rehydrate with water in between prayers and go in for a second snack on your way back home before bed. (Remember: if you avoid overeating at iftar, you leave room for snacks to space out your food intake- i.e stable blood sugars)
These snacks should ultimately include both protein and carbs, so that the protein can slow down the absorption of carbs and not cause your blood sugars to spike.
Great ideas for snacks include greek yogurt (a good source of protein!) with some tropical fruit, such as mango. Maybe even get really fancy and have some almond butter (oh là là!) on whole grain crackers. Have fun with it!
Let us know what snack and meal ideas you come up with this Ramadan in the comments. We’d love to hear from you!
**Ask your family doctor if fasting in Ramadan is safe for you. If you do decide to fast, it is important to talk to your doctor about any adjustments required, such as: medication dosage and timing, how often you should check your blood sugars, as well as when and how you should break your fast. **
*Please be aware that these are general guidelines. Nutrition and intake varies by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to sit with one of our dietitians for an individualised nutrition counselling session, please contact us at amananutrition@gmail.com or visit our Contact Us page to book your first online appointment.
[2] Salti I, Benard E, Detournay B, et al. A population-based study of diabetes and its characteristics during the fasting month of Ramadan in 13 countries: results of the epidemiology of diabetes and Ramadan 1422/2001 (EPIDIAR) study. Diabetes Care 2004;27:2306-11.
[3] Surah al-Baqarah, Ayah 185. Sahih International English Translation.
[7] American Diabetes Association. (2004). Hospital admission guidelines for diabetes. Diabetes Care, 27(suppl 1), s103-s103.
[8] Bajaj, H. S., Abouhassan, T., Ahsan, M. R., Arnaout, A., Hassanein, M., Houlden, R. L., … & Verma, S. (2019). Diabetes Canada Position Statement for People With Types 1 and 2 Diabetes Who Fast During Ramadan. Canadian journal of diabetes, 43(1), 3-12.
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