Mike from Columbia County, GA, asks…
Mike from Columbia County, GA, asks…
Are Liquid Diets, Juices, Energy Drinks or Smoothies Healthy?
Are Liquid Diets, Juices, Energy Drinks or Smoothies Healthy?
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For some people, liquid diets are extremely healthy and even necessary. What about YOU? Probably not, so stop drinking food and chew, chew, chew food, instead. Yes, it takes more time to prepare and chew food, but, it turns out, that is a very good thing. And, what about all those “healthy” juices, energy drinks and “smoothies?” Not so healthy, after all. Let me explain.
For some people, liquid diets are extremely healthy and even necessary. What about YOU? Probably not, so stop drinking food and chew, chew, chew food, instead. Yes, it takes more time to prepare and chew food, but, it turns out, that is a very good thing. And, what about all those “healthy” juices, energy drinks and “smoothies?” Not so healthy, after all. Let me explain.
Which people benefit the most from liquid diets? They’re people who need extra nutrition in order to maintain their weight and health or who need liquid diets to stop weight loss. So, that means that approximately 2/3rd of Americans, who are either overweight or obese, do not fit into this category. Unfortunately, it is this very group of Americans who are specifically targeted in the marketing of liquid diets…for losing weight, just the opposite reason for which they were formulated. From a profit point-of-view, more money can be made by marketing to the overweight people in this country than to people who need to maintain or gain weight.
Which people benefit the most from liquid diets? They’re people who need extra nutrition in order to maintain their weight and health or who need liquid diets to stop weight loss. So, that means that approximately 2/3rd of Americans, who are either overweight or obese, do not fit into this category. Unfortunately, it is this very group of Americans who are specifically targeted in the marketing of liquid diets…for losing weight, just the opposite reason for which they were formulated. From a profit point-of-view, more money can be made by marketing to the overweight people in this country than to people who need to maintain or gain weight.
Who are these people? One group is made up of the elderly, who may not be taking in enough calories and are losing weight. A second group of people are those who are losing weight because of cancer. All the studies show that if you can slow down the rate of weight loss of cancer patients, this is associated with a better outcome. Another group which may benefit includes people with gut diseases or recent GI surgery. These people may need liquid nutrition because they may be on short-term or long-term food restriction. Also, let’s not forget the people who have had extensive oral surgery, maybe to correct a poor bite or for cosmetic purposes. They can’t chew very well or at all for a period of time and need to maintain their weight.
Who are these people? One group is made up of the elderly, who may not be taking in enough calories and are losing weight. A second group of people are those who are losing weight because of cancer. All the studies show that if you can slow down the rate of weight loss of cancer patients, this is associated with a better outcome. Another group which may benefit includes people with gut diseases or recent GI surgery. These people may need liquid nutrition because they may be on short-term or long-term food restriction. Also, let’s not forget the people who have had extensive oral surgery, maybe to correct a poor bite or for cosmetic purposes. They can’t chew very well or at all for a period of time and need to maintain their weight.
For all these groups, 4 servings of liquid nutrition, like Ensure, Sustacal, Carnation Instant Breakfast, and other similar products, contain about 1000 calories and approximately meet the daily requirements for most of the important vitamins and minerals. So, for these people, liquid nutrition is very beneficial and helps them keep their weight and provides those important foods, calories, vitamins and minerals necessary for healing. Liquid diets may, in fact, be a life-saver.
For all these groups, 4 servings of liquid nutrition, like Ensure, Sustacal, Carnation Instant Breakfast, and other similar products, contain about 1000 calories and approximately meet the daily requirements for most of the important vitamins and minerals. So, for these people, liquid nutrition is very beneficial and helps them keep their weight and provides those important foods, calories, vitamins and minerals necessary for healing. Liquid diets may, in fact, be a life-saver.
What about all those juices, especially fruit juices aimed at parents? This is the least desirable type of liquid nutrition. There is “no contest” when it comes to eating a piece of fruit versus drinking fruit juice. A fruit is, generally, low calorie, relatively low sugar and high in fiber. Fruit juice is mostly water and is high in sugar, high in calories and contains no fiber. What about all those juices that contain “added” calcium or “antioxidants” or other added substances. Are they healthier? No. The nutrients added to these juices are there for marketing, not for nutrition. The American Academy of Pediatrics has come out with a “Position Statement” warning parents about the use of juices as a contributing factor to childhood obesity.
What about all those juices, especially fruit juices aimed at parents? This is the least desirable type of liquid nutrition. There is “no contest” when it comes to eating a piece of fruit versus drinking fruit juice. A fruit is, generally, low calorie, relatively low sugar and high in fiber. Fruit juice is mostly water and is high in sugar, high in calories and contains no fiber. What about all those juices that contain “added” calcium or “antioxidants” or other added substances. Are they healthier? No. The nutrients added to these juices are there for marketing, not for nutrition. The American Academy of Pediatrics has come out with a “Position Statement” warning parents about the use of juices as a contributing factor to childhood obesity.
What about energy drinks? The word, “energy,” simply means “calories,” because that is the only way that energy is stored in food. So, I always tell people to substitute the word, “calorie,” when they see the word, “energy,” in the name of a food. That usually works. For example, a drink that is advertised as giving you lots of energy, becomes a drink that gives you lots of calories. The other common way that the word, “energy,” is used is that the drink may contain caffeine or other stimulants. So these stimulant drinks merely make you feel “energetic.” For these types of energy drinks, I tell people to substitute the word, “jittery,” for the word, “energy.” Many energy drinks contain both calories and stimulants…a double whammo…in addition to questionable nutritional supplements like carnitine, taurine, ginseng, and gingko biloba. These supplements have unproven benefits and, generally, are a waste of your money.
What about energy drinks? The word, “energy,” simply means “calories,” because that is the only way that energy is stored in food. So, I always tell people to substitute the word, “calorie,” when they see the word, “energy,” in the name of a food. That usually works. For example, a drink that is advertised as giving you lots of energy, becomes a drink that gives you lots of calories. The other common way that the word, “energy,” is used is that the drink may contain caffeine or other stimulants. So these stimulant drinks merely make you feel “energetic.” For these types of energy drinks, I tell people to substitute the word, “jittery,” for the word, “energy.” Many energy drinks contain both calories and stimulants…a double whammo…in addition to questionable nutritional supplements like carnitine, taurine, ginseng, and gingko biloba. These supplements have unproven benefits and, generally, are a waste of your money.
What about all those “healthy” smoothies, you ask? The smoothest thing about “smoothies” is the way they are marketed to people who need them the least, particularly the athlete and the gym crowd. They are a cross between energy drinks and liquid diets, generally containing lots of calories, vitamins and minerals in addition to so-called “leading edge” dietary supplements. They do taste great, but, nutritionally, consider them glorified fast food “shakes.”
What about all those “healthy” smoothies, you ask? The smoothest thing about “smoothies” is the way they are marketed to people who need them the least, particularly the athlete and the gym crowd. They are a cross between energy drinks and liquid diets, generally containing lots of calories, vitamins and minerals in addition to so-called “leading edge” dietary supplements. They do taste great, but, nutritionally, consider them glorified fast food “shakes.”
One of the big problems with drinking food instead of eating food is that you bypass many of the “feeling full” mechanisms in your body. For example, the amount of time you take to eat, the act of chewing and swallowing, the distension of your stomach…all these factors are important in feeling “full.” With liquid diets, even “healthy” ones, you don’t chew and you finish a “meal” so quickly, it hardly registers that you’ve eaten at all.
One of the big problems with drinking food instead of eating food is that you bypass many of the “feeling full” mechanisms in your body. For example, the amount of time you take to eat, the act of chewing and swallowing, the distension of your stomach…all these factors are important in feeling “full.” With liquid diets, even “healthy” ones, you don’t chew and you finish a “meal” so quickly, it hardly registers that you’ve eaten at all.
What is the “no-nonsense nutrition advice” for today? Simply this: if you or someone you know needs to maintain or gain weight, then sipping on an acceptable liquid dietary supplement, either for meals or in-between meals, can be a valuable source of calories, proteins, carbs, fats, vitamins and minerals. However, if you are thinking about using a liquid diet as a meal replacement for long term weight loss, to add muscle mass or to make you “healthier,” forget it…it’s a waste of your money. And...that goes for home "juicing" fresh veggies or fruits, too.
What is the “no-nonsense nutrition advice” for today? Simply this: if you or someone you know needs to maintain or gain weight, then sipping on an acceptable liquid dietary supplement, either for meals or in-between meals, can be a valuable source of calories, proteins, carbs, fats, vitamins and minerals. However, if you are thinking about using a liquid diet as a meal replacement for long term weight loss, to add muscle mass or to make you “healthier,” forget it…it’s a waste of your money. And...that goes for home "juicing" fresh veggies or fruits, too.
by Dr. Warren Karp - "No-Nonsense Nutrition Advice"
by Dr. Warren Karp - "No-Nonsense Nutrition Advice"
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