FAQ on nutrition
Mistakes and myths about nutrition and food
In the following we uncover some myths and misconceptions that persist around the topic of food and nutrition. Do pregnant women really have to eat for two? Do sweeteners actually make you fat? Nutritionist Andreas Kesseler answers these and other questions.
“Sweeteners make you fat”
Answer: There is no evidence for this. The frequent claim that sweeteners such as saccharin and aspartame cause insulin release has now been refuted. There is therefore no evidence of an influence of sweeteners such as aspartame on blood glucose levels and the resulting feeling of hunger.
“Alcohol warms you from the inside”
Answer: The opposite is the case. First of all, the alcohol leads to vasodilatation and thus to better blood circulation, for example in the face. This causes the temporary feeling of warmth. Since the vessels normally constrict in cold weather, alcohol consumption stops this regulatory mechanism and the organism can no longer balance the body temperature - There is a risk of hypothermia.
“Peanuts are nuts”
Answer: The name is misleading. Peanuts are legumes and are therefore not real nuts.
What they have in common is that they have a very high fat content, but unlike real nuts, they only have... ;about very small amounts of Omega 3 fatty acids.
“Eating in the evening makes you fat”
Answer: This assumption is unfortunately widespread - and just as wrong. Ultimately, only the total number of calories consumed determines whether we gain or lose weight. It is true that the body needs fewer nutrients overnight because it is in rest mode. However, if you starved during the day, this only compensates for the energy deficit of the day.
“Pregnant women have to eat for 2”
Answer: Pregnant women don't want to hear that, but this statement is also wrong.
Extrapolated, pregnant women need to consume 255 kcal per day. Serve regularly, this corresponds to about half a liter of low-fat milk or a small plate of pasta. Breastfeeding women, on the other hand, have a higher additional calorie requirement.
“Brown sugar is better than white sugar”
Answer: That's not true either. With brown sugar, only the molasses has been removed. Unfortunately, that doesn't make it any healthier or more nutritious. Both brown and white sugar provide almost nothing but empty calories without any significant vitamins and minerals or trace elements.
“Wine on beer, I advise you — Beer on wine, don't do that."
Answer: An extremely persistent myth, but for which there is no scientific basis.
The basis of this idea is that different types of alcohol, i.e. the known one “Drinking confusedly” Hit harder and are more likely to cause a hangover than sticking to one drink. A “drinking disorder” probably leads to This means that you drink more alcohol overall, as your thirst for various drinks does not decrease as quickly. Overall, only the amount of ethanol consumed is crucial.
“Food that has expired is spoiled”
Answer: The best-before date is nothing more than a “guarantee of quality”, i.e. until when the food should be kept - assuming proper storage - still has its specific properties such as taste, color, smell etc. There is therefore no expiry date and foods with an expired best-before date can still be sold in stores.
The situation is different with the so-called use-by date for easily perishable foods such as certain types of meat. Such foods can lead to health problems after the use-by date has passed and should therefore no longer be consumed.
“Grain bread is whole grain bread”< /p>
Answer: Whole grain bread means that it is made from at least 90% whole grain flour. This is rarely the case. If “multigrain”, “grain” or “Power Grain” on the package, this is no indication that wholemeal flour was actually used. In fact, these breads/rolls are usually made from white flour, colored and then garnished with linseeds, pumpkin seeds or sunflower seeds. Only where it says whole grain, there is whole grain in it.
“Salad is healthy and has lots of vitamins”
Answer: Unfortunately also wrong. Green lettuce actually consists almost entirely of water and is relatively low in vitamins and minerals. A good combination of vital substances can be obtained from a mixed salad with tomatoes, cucumbers, peppers, cheese, etc.
“Chocolate causes pimples”
Answer: If you generally have clear or rather dry skin, you can easily eat as much chocolate as you want. However, if you tend to have impure skin, you should be careful with foods rich in fat, as this can promote impurities in the skin.
“You can’t drink water with cherries”
Answer: “Ate cherries — drank water — get a stomach ache” - Everyone probably knows this saying from their childhood. Here too you can be reassured because there is no scientific connection. This statement probably comes from times when drinking water had to be drawn from the well and was contaminated. If yeast fungi were found on the cherry peel at the same time, this could lead to stomach pain. Nowadays, however, there is no longer any danger.
Vegan knowledge - Did you know that...
… almost 800 million people go to sleep hungry every day?
… Malnutrition leads to the death of over 3 million young children each year?
… In addition, almost 9 million people die of starvation every year?
… So a city like Bonn would be extinct within 14 days?
… About 15 kg of grain are required to produce 1 kg of meat?
… Approximately 90% of energy is lost?
… 3 billion people could be fed with this grain?
… With optimal distribution, no one would have to go hungry anymore?
… In addition, almost 800 million people worldwide suffer from water shortages?
… 5 million people die every year from waterborne diseases?
… More than 15,000 liters of water are required for 1 kg of beef?
… This corresponds approximately to the amount of water that you use every six months for personal hygiene?
… Over 95% of animals in factory farming receive antibiotics on a regular basis?
… This is why the majority of the antibiotics used in Germany end up in animal fattening?
… Through continued use, more and more germs become resistant to it?
… As a result, 25,000 people die every year in the EU alone (and the trend is rising)?
… Over 400,000 Europeans die every year from fine dust?
… Climate change has caused over 600,000 deaths so far?
… By 2050, an additional 24 million children will be living in poverty due to climate change?
… In addition, more than 70% of global greenhouse emissions come from factory farming and associated processes?
… Milk and dairy products contain a lot of sulfur?
… Can sulfur lead to acidification of the body?
… the body therefore releases calcium from the bones to neutralize this (calcium sulfide)?
… The countries with the highest per capita milk consumption are the USA, Finland, England and Sweden?
… The countries with the highest per capita fracture rates are also the USA, Finland, England and Sweden?
… On average, vegan women experience only half as much bone loss at the age of 65?
There are many reasons to live vegan …
Do carbohydrates make you fat after 6 p.m. Myth or truth?
“You really want to eat some more bread now? It's already after 6 p.m.! You shouldn't eat anything in the evening and certainly no carbohydrates!”
Do you know this well-intentioned advice when it comes to losing weight?
Why this myth is not true, but it still "works", we will explain to you in this text:
Why are carbohydrates said to be “bad” in the evening? be?
Carbohydrates stimulate the body to produce insulin. However, insulin is an anabolic hormone that inhibits fat loss and promotes fat gain. It is therefore assumed thatcarbohydratesmake you fat, especially in the evening when they are no longer burned during the sleep phase.
However, this is only the half-truth: In healthy people (no diabetes), the insulin level only increases shortly after a meal. After 2 hours at the latest, the blood sugar level is back to normal.Over the course of the day the build-up and loss of body fat balances out again (assuming you take < strong>don't consume more caloriesthan you need).
The fact that it is a nutritional myth is also confirmed in practice:
Studies show that eating a late dinner does NOT hinder weight loss:
Overweight people were divided into 2 groups. The total amount of energy was approx. 500 kcal below their requirements. One group received 70% of their calories in the morning and 30% in the evening. In the other group the distribution was exactly the opposite. After 6 weeks, both groups had lost around 3.5 kg; the “morning eaters” a little more (approx. 600 g). However, the “evening eaters” at the same time break down more fat and maintain muscle mass. So even a very positive effect of eating late! (1)
Effect of a carbohydrate vs. a “low-carb” evening meal:
Both diets were equally strong reduced calories. However, with the High Carb evening meal, the weight of the study participants was even reduced somewhat more than in the control group. In addition, the former had less hunger and also better blood values (e.g. < LDL cholesterol). (2)
Why do some people report success by reducing carbohydrates in the evening or canceling dinner?
Instead of chicken breast with potatoes, only chicken breast is eaten. The potatoes may be replaced with leaf spinach. For example, let's assume a portion of the “side dishes” from 500 g. For the potatoes this would correspond to approx. 350 kcal; For spinach only 100 kcal. This makes a deficit of approximately 250 kcal per day or 1750 kcal per week. It makes sense to reduce this deficit, right?
Whether you “cancel” the dinner; or if you prefer to skip breakfast it is also irrelevant (as long as both meals contain the same number of calories). You would lose weight with both variants.
Why do observational studies show that people who skip breakfast are more likely to be overweight?
– Because correlation is NOT causation! People who divide their meals primarily in this way generally have an unhealthier lifestyle: they sleep and exercise less, they smoke more often, drink more alcohol, and exhibit a less favorable food choices (junk food). Of course, these are all factors that promote weight gain … (3)
No matter whether you want to gain weight, lose weight or maintain your weight; In principle it doesn't matter when you eat. What is important is what and how much!
Personally, I eat late in the evening and leave the morning ;skip one hour (Intermittent Fasting) because it simply fits better into my everyday life and it makes me feel the most productive.
Nevertheless, I would We advise you not to overload yourself with food in the evening, as this may negatively affect your sleep. So listen to your body...
What are your experiences with meal timing on weight gain/loss or performance? Write it to us in the comments!
Is frozen food just as healthy as fresh fruit and vegetables?
Nowadays there is often no time to go into the kitchen after work and conjure up a healthy menu. That's why many people choose frozen foods, including frozen vegetables and fruits, as they are much quicker to prepare. It is therefore not surprising that the per capita consumption of frozen products in Germany has increased sharply in recent years: between 1978 and 2017 from around 12 kilograms to 46.3 kilograms.
“Fresh” does not always mean “fresh”
Fresh fruit and vegetables often come to us in Germany from distant countries and therefore have a very long transport route behind them. After the harvest, food from Germany also first goes to the wholesale market, from there to the supermarket and only then to the consumer. It is therefore not uncommon for important nutrients to be lost on these long transport routes.
But it's not just transport that is responsible for nutrient losses, the storage conditions also influence the nutrient content in fruit and vegetables.
Important nutrients are lost
Many vitamins are sensitive to heat. This particularly applies to the group of B vitamins and Vitamin C. This means that vegetables and fruit that have been stored at room temperature lose up to 20% of their vitamin C content per day. Significantly less vitamin C is lost in the refrigerator. Some vitamins are also particularly sensitive to light. This concerns the fat-soluble vitamins such as vitamin A, but also vitamin C, B2 and B6. Therefore, food should be stored in the darkest possible place.
You want to provide your body with all important vitamins and Provide minerals?
Freshly harvested is best
Freshly harvested vegetables and fruit directly from the local farmer or from the market have the highest nutrient content. However, most people don't have time to buy fresh food every day. After just a few days, valuable nutrients are lost. Therefore, food should always be stored for as short a time as possible, in a cool and dark place.
Frozen vegetables and fruits are a good alternative
If you can't use up fresh fruit and vegetables quickly, you should freeze them or use the frozen version. For frozen goods, the vegetables or fruit are blanched immediately after harvesting and shock-frozen to temperatures of between minus 30 and minus 50 degrees. This interrupts enzymatic degradation processes and important vitamins and minerals are retained. Further storage at minus 18 degrees prevents harmful bacteria from attacking the vegetables and fruit.
Frozen fruit and vegetables sometimes even contain more nutrients than fresh produce that has been stored at room temperature for a few days. Researchers at the University of Hamburg also show this. Green beans that had been frozen for a year still had 80% of their vitamin C content. In contrast, beans stored in the refrigerator only have a few days left. about 40% of the vitamin C content.
One disadvantage of frozen products: They cannot keep up with fresh products in terms of taste.
Tips for using frozen goods
It is important that the cold chain is not interrupted, otherwise germs can form. When shopping, make sure that loose foods such as peas or corn do not form large lumps in the packaging. This may indicate that the vegetables have already been thawed. You should also look out for ice crystals in the packaging at home, as this is also an indication of previously thawed products. This is not only hygienically questionable, but can also have a negative effect on the taste and nutritional content.
It is best to bring frozen vegetables to the boil immediately and then continue cooking on a low level. Frozen fruit can be eaten immediately after thawing. Frozen vegetables last for around 15-18 months, frozen fruit for up to 2 years.
Frozen food can be a healthy alternative to fresh food and can be easily prepared when needed.
Gluten or gluten-free: Which is healthier?
More and more people want to do something good for their bodies and avoid gluten. Gluten-free foods and cookbooks are in greater demand than ever. But why is it that many people suddenly avoid foods that are actually an essential part of our diet?
What is gluten?
Crispy rolls, airy yeast plaits or veggie burgers made from seitan: without gluten, these treats would not exist. Gluten is a protein fraction that is contained in various types of grain and is composed of two different protein groups (prolamins and glutelins). The so-called gluten protein ensures that the dough becomes sticky and elastic. In addition to wheat, gluten also occurs. also found in rye, spelt, emmer or barley. Spelled flour type 630 has the highest gluten content with an average of 10.3 g / 100 g flour. The popular wheat flour type 405 contains an average of 8.7 g/100 g, while rye has the lowest gluten content at 3.2 g/100 g. Due to its food technology properties, the protein is often used as an additive (e.g. emulsifier, stabilizer) in food production. Gluten is also more common among vegans and vegetarians. As the main component of Seitan , it is often used in meat substitute products.
Gluten intolerance: rarer than expected
From a food technology perspective, gluten has many advantages. But what does it look like from a medical perspective? After all, wheat has been one of our most important staple foods for thousands of years. It can't be that harmful, can it?
For certain illnesses, gluten or wheat is actually very harmful and must be strictly avoided. For example, with the autoimmune disease celiac disease (gluten-sensitive enteropathy, sprue). Even the smallest amounts cause inflammatory reactions that damage the intestines and have far-reaching consequences. The good news: Only about one percent of the population suffers from celiac disease. Wheat allergy is even rarer: 0.1 to 0.5% of Germans are affected. According to the German Society for Gastroenterology, Digestive and Metabolic Diseases (DGVS), the consumption of wheat is harmless for over 90% of the population.
Why does gluten have a bad reputation?
How can it then be explained that more and more people are avoiding gluten and sales of gluten-free products are going through the roof? We owe this to books like “The Wheat Wampe” by William Davis or “Dumb as Bread: How Wheat Slowly Destroys Your Brain” by David Perlmutter. The authors demonize gluten as a harmful fattening food that destroys our brains. Her books are now bestsellers, the unhealthy image of gluten is burned into many people's minds and gluten-free diets are trendy. Most of the arguments of these self-proclaimed experts cannot be scientifically proven. You will look in vain for studies that clearly show that a diet containing gluten is unhealthy and harmful to our bodies.
Nutritionists, however, agree: a gluten-free diet has no advantages whatsoever and is not recommended for healthy people. Cereal products contain important B vitamins, fiber and secondary plant substances and shouldbe missing from any menu. This is also confirmed by a study that shows that a gluten-free diet can damage the heart.
Exclude gluten intolerance
If you experience stomach pain or other digestive problems after eating meals containing grains, you should consult a doctor. The easiest way to detect a wheat allergy is because specific antibodies can be detected in the blood. In addition to digestive problems, other typical symptoms such as skin rashes or shortness of breath can also occur here.
Celiac disease is also diagnosed through a blood test and then verified by a gastrointestinal endoscopy. Celiac disease patients must eat a gluten-free diet for the rest of their lives. To optimally meet your nutrient needs, you should use corn, rice, millet, soy, wild rice, buckwheat, potatoes and oats. In the case of the latter, however, it must be ensured that it has not come into contact with grains containing gluten during harvesting and processing.
In addition to celiac disease and wheat allergy, there is a third form of intolerance: wheat sensitivity. Wheat sensitivity is similar in symptoms to celiac disease. However, it is not gluten that is the culprit here, but rather other protein fractions that occur in wheat, barley and rye. These activate the immune system, which releases inflammatory substances that can lead to abdominal pain, diarrhea, headaches or chronic fatigue. People with a wheat sensitivity also benefit from a gluten-free diet. However, this does not have to be carried out as strictly as with celiac disease patients.
- B. Lebwohl et al. Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study. BMJ. 2017; 357: j1892.
- https://www.dgvs .de/wp-content/uploads/2016/11/DGVS_Empkommenung_fuer_Zoeliakie.pdf
- https://www .gastro-liga.de/fileadmin/download/Zoeliakie_WEB-172-05-17.pdf
- https://www.dgvs .de/wp-content/uploads/2016/11/PM_2015_06_Weizensensitivitaet.pdf
Beer: luxury food or sports drink?
Beer before or during sport is taboo. The experts agree on that. But what about after training? After all, advertising sells us barley juice as the ideal sports drink. But does that correspond to reality? You can find out what requirements an ideal thirst quencher for athletes must meet in our blog post.
Sport: Better without alcohol
Be it in the beer garden, at the barbecue, in the park or at the lake: beer and summer simply belong together. Many athletes also like to use the non-alcoholic option in warm temperatures to replenish their reserves. The addition “alcohol-free” is crucial because without it, beer is more of a luxury food than a sports drink.
Beer containing alcohol is unsuitable for athletes. In general, you should only enjoy alcohol in moderation and avoid it completely during competition and training phases. If alcoholic drinks are consumed immediately after training, this can even ruin the success of the training. Alcohol inhibits, among other things, fat loss and muscle building and has a negative impact on regeneration after training.
But what about the alcohol-free version?
Alcohol-free beer in the nutrient check
One gram of alcohol provides 7 calories per gram. Non-alcoholic beer has significantly fewer calories than normal beer. Depending on the type, a large non-alcoholic beer (0.4 l) contains approximately 100-120 kcal and6-7 g carbohydrates. It also contains valuable ingredients such as the minerals sodium, potassium and magnesium or vitamins such as folic acid, vitamin B6 and B12. Secondary plant substances (e.g.polyphenols) are also included. Scientists at the University of Munich demonstrated in a study that these beer polyphenols have a positive effect on the health of athletes.
By the way, even non-alcoholic beer doesn't work entirely without alcohol: it can still contain up to 0.5 percent alcohol by volume. However, this amount is not enough to produce a high. Fruit juices also often contain some alcohol, which is produced through fermentation.
The best thirst quenchers for athletes
Alcohol-free beer (e.g. wheat beer) and juice spritzers (e.g. apple juice spritzer in a mixing ratio of 1:2) can be quickly absorbed by the body and are well suited to the loss of fluids and electrolytes to compensate after sport. Such isotonic or slightly hypotonic drinks are ideal for athletes. The terms isotonic and hypotonic indicate the ratio of two liquids (here: blood and drink) in terms of their concentration of osmotically active particles. Hypertonic drinks such as cola, malt beer or juices contain more osmotically active particles than our blood. Therefore, water must first be removed from the body in order to achieve osmotic balance. The absorption of hypertonic liquids therefore takes a little longer. They are therefore not suitable as a sports drink.
For recreational athletes who do no more than an hour of exercise a day, mineral water is completely sufficient. Even if you want to lose weight through exercise, you should avoid the extra liquid calories. If you train in very hot temperatures or over a longer period of time, you should not only compensate for the loss of fluids but also the loss of carbohydrates and minerals (especially sodium). The ideal thirst quencher for athletes should therefore contain 4-8% carbohydrates and 400-1100 mg/l sodium. How much you sweat and the composition of our sweat varies greatly from person to person. To determine fluid loss through exercise, you can weigh yourself before and after exercise. More than 2% dehydration should be avoided at all costs. For endurance sports, the German Nutrition Society (DGE) e.V. recommends 0.4-0.8 liters per hour. Ultimately, you should always rely on your feeling of thirst.
- https://www.dge.de/ fileadmin/public/doc/atsymp/at2017/at17-Pressemappe.pdf
Photo by Quentin Dr on < a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash
Why does protein make you slim?
A protein-rich diet is not only popular with professional athletes and fitness enthusiasts. Many people also rely on high protein when trying to lose weight. Protein helps to reduce body weight and maintain this weight loss in the long term.
Protein fills you up for longer
A high protein intake has a positive effect on the hormones that control hunger and satiety. Protein increases e.g. B. the release of leptin and means that you are full for longer. The so-called satiety hormone reduces the feeling of hunger. The antagonist of leptin is ghrelin. The “hunger hormone” has an appetite-stimulating effect and signals to the body that it should devote itself to eating as quickly as possible. Studies show that increased protein intake also affects and reduces the ghrelin concentration in the blood.
Protein burns more calories than other nutrients
Our daily calorie consumption is determined by the basal metabolic rate (= energy consumption at rest), physical activity and food-induced thermogenesis. Even if the latter sounds complicated, it is simply explained: part of the energy that the nutrients< /strong> is needed for their digestion and metabolism in the body. However, this proportion varies: for carbohydrates it is 4-10%, for fat 2-4% and for protein it is 4-10%. 14-20%. Calories are therefore not the same as calories. If you e.g. B. 1,000 calories from protein the body only has around 800 calories available as energy. If the calories come from fat, however, there are approx. 996 calories.
Protein promotes the development of muscles
Muscle mass consumes more calories than fat mass. If you want to burn more energy while sitting comfortably on the couch, you just need more muscles. The prerequisite for this is regular strength training and a sufficient protein supply. Proteins provide the body with the building blocks (= amino acids) that it needs to build its own muscle mass. Studies also show that high protein intake promotes muscle growth after training. Our protein powder By the way, they have a high biological value and provide you with all the essential aminos. uren.
Protein Helps to maintain weight in the long term after a diet
Even a small increase (by 20%) in protein intake helps prevent the yo-yo effect. If you cover 18% of your energy needs through proteins, this protects you against further weight gain better than just consuming 15% through proteins. This is proven by studies that observed both the development of body weight and body composition after a successful diet. Participants who increased their protein intake experienced better body composition, lower weight and higher satiety.
More protein in everyday life
A protein intake of 20-25% of the energy requirement is considered a protein-rich diet. This corresponds to approximately 1-1.5 g per kilogram of body weight.
Make sure your meals always contain a protein component. You should rely on vegetable proteins. Animal protein sources such as meat and dairy products, on the other hand, usually also contain a high amount of unhealthy fats. Animal proteins also increase the risk of cardiovascular disease and cancer. Good sources of plant-based protein are legumes (e.g. chickpeas, lentils), tofu, seitan or soy yogurt. In addition, protein shakes provide an extra protein kick with few calories. You can also stir our protein powder into your cereal or use it for cooking and baking. You can find delicious protein-rich recipes here. a>
- H.K. Biesalski, P. Grimm. Pocket Atlas of Nutrition. 4th edition 2007
- H.J. Leidy et al. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity 2011;19(4):818-24.
- V. Izadi et al. Dietary intakes and leptin concentrations. ARYA Atheroscler 2014; 10:266-72.
- H.J. Leidy et al. Effects of acute and chronic protein intake on metabolism, appetite, and ghrelin during weight loss. Obesity 2007; 15:1215-25.
- M.S. Westerterp Plantenga. High protein intake sustains weight maintenance after body weight loss in humans. Int J Obes Relat Metab Disord 2004; 28(1):57-64.
- M.E. Levine et al. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab 2014; 19(3):407-17.
- M. Song et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med 2016; 176(10):1453-63.
- M.P. Lejeune. Additional protein intake limits weight regain after weight loss in humans. Br J Nutr 2005; 93(2):281-9.
Why do we use artificial sweeteners?
We are often asked whether we would like to forego sweeteners and instead use, for example, stevia, erythritol or xylitol. We generally avoid as many additives as possible so that our products remain as natural as possible. That's why we don't use any preservatives or artificial colors.
What alternatives to sweeteners are there?
We chose sucralose for various reasons:
Erythritol e.g. B. also has no calories, but it has a sweetening power that is only 50-70% that of table sugar, which is why we would have to use a lot of it in our products until the usual sweetness is achieved. In addition, erythritol and stevia did not convince us in terms of taste. We have already banned all sweeteners such as cyclamate, saccharin and aspartame - with the exception of sucralose - from our protein shakes. The following example illustrates why it is essential to use sucralose in our products:
In our Nutri-Plus protein powders< /strong> there are only 50 mg of sucralose per prepared shake.
Sucralose has a sweetening power that is approximately 600 times higher than that of sugar. Converted, these 50 mg of sucralose correspond to the sweetening power of over 50 g of erythritol.
The studies on sucralose make it clear that consumption in normal quantities is completely harmless. This is what the German Institute for Risk Assessment writes: “The sweeteners have been thoroughly tested.” There are also ADI (Acceptable Daily Intake) values for all sweeteners: “The permitted daily intake refers to the dose of a substance, such as a food additive, that is considered medically safe when taken daily for life.”< /p>
The ADI value of sucralose (15 mg per kg body weight) is approx. 4x higher than that of stevia. To stick with our protein shake example, a 70 kg person would have to drink 21 shakes (i.e. 6.3 liters) of Shape & Take a shake to reach this value.
Sucralose - what do the current studies say?
Let's take a look at a few studies to illustrate the current state of research:
Critical review of the current literature on the safety of sucralose (2017) :
In this comprehensive review, all available literature was searched and its evidence was considered.
Result: No direct effect of sucralose on food intake or increase in body weight. Sucralose has no carcinogenic effects.
Review of the nutritional benefits and risks related to intense sweeteners (2015): Here the effects of sweeteners such as saccharin and sucralose on the occurrence of cancer, neurological effects, glucose homeostasis and type 2 diabetes were examined. Result: No occurrence of an increased risk of cancer. Association between non- Nutritive sweeteners and obesity risk among university students in Latin America (2015): Here, a connection between obesity and the consumption of non-nutritive sweeteners was examined. Result: Women who use artificial sweeteners are less likely to be overweight.
Effect of fructose and sucralose on flow-mediated vasodilation in healthy, white European males (2014 ). Effects of, among other things: Sucralose on vasodilation. Result: No effects.
Comment on Pepino et al. Sucralose affects glycemic and hormonal responses to an oral glucose load (2014): Effects of sucralose on a “glycemic and hormonal response” to an oral glucose administration. Result: No side effects or effects. It should also be noted: “Health authorities around the world have concluded that sucralose is safe for use in food.”
Effect of the artificial sweetener, sucralose, on gastric emptying and increasing hormone release in healthy subjects (2009): Effects of sucralose on gastric emptying and the release of the hormone incretin. Here too: no effects
How informative are studies with negative results for sucralose?
In addition, some studies on animals or cell cultures report changes that are allegedly due to sucralose. However, these studies show severe limitations. In addition, no dose-dependent responses were observed, while the studies collected insufficient samples and defined too few endpoints. Furthermore, the statistical analysis was not carried out adequately. In some cases there were no suitable control groups. Such shortcomings in the implementation severely limit the meaningfulness of the results.
So there is no reason to avoid the sweetener we use, sucralose. Nevertheless, we always make our recipes as low in sweetener as possible and try to develop new products that use alternative sweeteners.
What do you have to consider when cooking and baking with protein powder?
You don't like shakes but still want to increase your protein intake? No problem, because our protein powders can not only be drunk, but also used for cooking or baking. If you use protein powder for cooking and baking, you can easily increase the protein content in your diet. You can find out what you need to consider in today's blog post.
Protein powder: More than just a shake!
Protein powders are most often used as a shake after training. It is also often stirred into smoothies, muesli or porridge. Protein powder, like our 3K strong>-, 6K- or Pea Rice Protein represent an easy way to increase your protein intake. This is not only interesting for fitness enthusiasts, but also if you want to lose weight. Protein helps to reduce body weight and maintain this weight loss in the long term. For this reason, many people also use their protein powder for cooking and baking. A spoonful of protein powder in the vegetable soup only slightly increases the number of calories, but ensures satiety for significantly longer periods.
You can find out more about the topic of “protein: That’s why it makes you slim” here strong>.
Cooking and baking with protein powder: This is what you should keep in mind!
Protein powder can be easily combined with other ingredients and in the neutral flavor version it hardly changes the taste of the food. Protein powder is particularly popular for baking because it mixes well with the rest of the ingredients and can be used in a variety of ways. Thanks to our numerous flavors you can also specifically change the taste of your food with our protein powders. However, you should make sure to reduce the sweetness, as the powders contain sweeteners in addition to flavor.
Cooking: Be careful of temperatures that are too high
When cooking, you should keep in mind that protein powder — like including every other protein - denatured above a certain temperature. Denaturation is the structural change in proteins caused by excessive heat (e.g. raw egg/boiled egg) or strong stirring. The body can absorb denatured protein in the same way as unheated protein. So it does not affect the effect of the proteins. In the worst case, it leads to unsightly flocculation. You can prevent this by not mixing the protein powder into cooking foods. Anyone who likes their soup e.g. For example, if you want to enrich it with protein, you should add the powder at the end and make sure that the soup (or other liquid) no longer boils.
Baking: Simply save calories
Low-carb cakes, muesli bars or protein cookies - If you're in the mood for something sweet, baking with protein powder is ideal. Even if you're on a diet or want to keep an eye on your calorie intake. Due to the lower carbohydrate and higher protein content the insulin level does not rise as much. As a result, cravings are prevented. In addition, you often save calories. Of course it doesn't always have to be sweet. be. The neutral flavor can be used e.g. B. also use for bread, pizza or tarte flambée dough.
You can also make the classic breakfast pancakes more protein-rich with protein powder. If that's too time-consuming for you, you can go straight to our Protein -Grab pancakes. In principle, any protein powder can be used for baking. If you don't suffer from intolerances, it's best to go with our 6K- and Grab 3Kprotein powder. This contains wheat protein and is therefore particularly suitable for baking. The gluten protein it contains ensures that the dough becomes nice and loose and is easy to work with. Soy protein also serves as an emulsifier and is therefore particularly suitable for vegan baked goods.
Delicious recipes with protein powder
Nice cream, cake, pizza, soup: whether it's a snack or a main meal, savory or sweet; - Protein powder can be used in numerous ">Use recipes. If you feel like giving it a try, you can find delicious recipe ideas on our homepage. How about e.g. B. with a protein-rich tarte flambée, a creamy cauliflower coconut soup or a chocolaty protein cheesecake? If you'd rather get creative yourself, you can take part in our more than just a shake! challenge. Simply post your picture on Instagram and tag us on it. You are also welcome to use the hashtags #morethanjustashake and #teamnutriplus use.