The Truth about Detox Diets

Detox Diets and Cleanses

Detox diets promise to clean up the mess left behind from daily life so you feel better, more energetic and lose excess body fat. Consider them the Merry Maids for your body. They come with an army of equipment and compounds to attack years of buildup from environmental toxins, pesticides, allergens, waste, and inflammatory substances. This “sewage sludge” is stuck to your gut, interfering with digestion, leaving you bloated, tired, fat and with joints and muscles that feel like they are on fire.

In theory this sounds great. But there’s one glaring issue. The human body doesn’t need to “detox” because it comes equipped with organs designed to remove waste products. Plus, many detox diets are simply very low calorie plans with added laxatives and diuretics (because instant, yet temporary, weight loss might fool you into believing the outrageous claims on detox and cleansing products). Instead of wasting your money, take the top 3 good points about many of these diets and incorporate them into your overall nutrition plan:

Drink More Water

There are a few studies showing that individuals who are obese can lose weight by drinking 2 glasses of water before each meal. Plus, many people don’t get enough water or total fluids each day anyway and dehydration can make you feel sluggish and grouchy. So, grab it from the tap or if it’s more convenient, fill up your stainless steal water bottles and carry them with you at all times.

Eat More Fruits and Vegetables

The average American is falling short on fruit and vegetable intake. According to the National Cancer Institute, people with diets rich in plant foods, such as fruits and vegetables, have a lower risk of getting some types of cancer as well as diabetes, heart disease and high blood pressure. Produce generally has fewer calories than many other foods making it a great addition to a weight loss diet.

Get Friendly with Bacteria

Many detox plans include unfiltered apple cider vinegar – the kind that has a cloudy appearance – is full of probiotics. Probiotics are friendly (beneficial) bacteria – the kind that live in your gut and have a number of important functions in your body. Improving your gut bacteria may support immune functioning, improve the health of your intestinal tract, increase your body’s absorption of certain nutrients and alleviate constipation. Apple cider vinegar is acidic so I don’t recommend drinking it straight. Instead, dilute it in a big glass of water or another beverage. Other great sources of probiotics include kefir, yogurt (check the container for “live and active cultures”), miso soup, tempeh, sauerkraut, kimchi.

Add 2 glasses of water before each meal, load up on vegetables and fruits and make an effort to consume probiotic-rich food daily and you will reap the rewards of better nutrition without wasting money on detox diets and cleanses.

References:
Parvez J et al. J Appl Microbio 2006;100(6):1171-1185.
Parretti HM et al. Obesity 2015, 23(8):1785-1791.
Dennis EA et al. Obesity 2010;18(2):300-307.

 

Food Fraud: Is Your Food Adulterated?

By: Gisselle Marie Rosa, UGA MS student & Dietetic Intern

As consumers, we put our trust in food companies to be honest about their food products. You go to the grocery store and spend and exorbitant amount on 100% pure Italian olive oil expecting that it comes from the finest olive crops in Italy. Yet that dark glass bottle with the scenic picture of an olive farm in Tuscany may contain olive oil mixed with lower quality vegetable oil. Then you see news reports bombarding the media about honey that is diluted with less expensive syrups and “wild” salmon that was actually farm-raised in another continent. It makes you wonder why food companies would risk lying to their consumers about the quality of the food they are selling and how you can avoid buying these products at all.

Food Adulteration for Economic Gain (Saving Cash)

Food fraud, or economically motivated adulteration, refers to defrauding buyers of food or ingredients for economic gain. There are generally three types of fraud: complete or partial replacement of a food or ingredient, the addition of a substance to mask the quality of the food product, and removal of a component of the food product. Unfortunately, no one really knows exactly how common these practices are. Most instances of food fraud do not pose a public health risk, so they are easy to get away with. There are some instances, however, where certain foods or ingredients are adulterated with potential allergens or toxic ingredients that could harm the consumer. Some examples are as benign as injecting shrimp with gelatin, while others are as dangerous as adding melamine to infant formula to make the protein content of the formula seem higher. The latter example led to thousands of infant illnesses and the death of 6 infants in China.

Unintentional Food Adulteration

However, not all cases of food adulteration are intentional. An example is selling bruised fruit, where mishandling could have led to decreased quality of the produce item and potential exposure to contamination.

It is pretty evident that food fraud can be deceiving and even dangerous. So how can you become a more informed consumer?

The U.S. Pharmacopeial Convention (USP) has an online database that provides food ingredient fraud reports. In this database, you can find past reports from the media and scientific journals about food fraud cases. Additionally, the United States Department of Agriculture website  posts the most recent food recalls, many of which are due to food adulteration.

According to the Congressional Research Service, some of the most common food categories with reported cases of food fraud include: olive oil, fish and seafood, milk and milk-based products, honey, fruit juice, coffee and tea, spices, and organic foods. Curious to see how these foods have been adulterated in the past? If you are curious about food fraud, check out this Food fraud database.

Just remember: a smart consumer is a safe consumer. While there is no need to be skeptical about every food product you buy, it is important to understand that food fraud exists. So the next time you go to the store to buy fresh red snapper, make sure that the fish you are buying is authentic and not a cheaper, lower quality fish.

Resources:

Johnson, R. Food Fraud and “Economically Motivated Adulteration” of Food and Food Ingredients. Congressional Research Service 2014. Internet: https://www.fas.org/sgp/crs/misc/R43358.pdf

U.S. Pharmacopeial Convention. USP’s Food Fraud Database 2015. Internet: http://www.usp.org/food-ingredients/food-fraud-database

United States Department of Agriculture. Recalls and Public Health Alerts, 2014. Internet: http://www.fsis.usda.gov/wps/portal/fsis/topics/recalls-and-public-health-alerts/