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Tag: soy milk

  • A Healthy, Natural Source of Iodine?  | NutritionFacts.org

    How much nori, dulse, or arame approximates the recommended daily allowance for iodine?

    Dairy milk supplies between a quarter and a half of the daily iodine requirement in the United States, though milk itself has “little native iodine.” The iodine content in cow’s milk is mainly determined by factors like “the application of iodine-containing teat disinfectants,” and the “iodine residues in milk originate mainly from the contamination of the teat surface…” Indeed, the teats of dairy cows are typically sprayed or dipped with betadine-type disinfectants, and the iodine just kind of leaches into their milk, as you can see at 0:35 in my video Friday Favorites: The Healthiest Natural Source of Iodine

    Too bad most of the plant-based milks on the market aren’t enriched with iodine, too. Fortified soy milk is probably the healthiest of the plant milks, but even if it were enriched with iodine, what about the effects soy may have on thyroid function? When I searched the medical literature on soy and thyroid, this study popped up: “A Cost-Effective, Easily Available Tofu Model for Training Residents in Ultrasound-Guided Fine Needle Thyroid Nodule Targeting Punctures”—an economical way to train residents to do thyroid biopsies by sticking the ultrasound probe right on top a block of tofu and get to business, as you can see below and at 1:10 in my video. It turns out that our thyroid gland looks a lot like tofu on ultrasound.

    Anyway, “the idea that soya may influence thyroid function originated over eight decades ago when marked thyroid enlargement was seen in rats fed raw soybeans.” (People living in Asian countries have consumed soy foods for centuries, though, “with no perceptible thyrotoxic effects,” which certainly suggests their safety.) The bottom line is that there does not seem to be a problem for people who have normal thyroid function. However, soy foods may inhibit the oral absorption of Synthroid and other thyroid hormone replacement drugs, but so do all foods. That’s why we tell patients to take it on an empty stomach. But you also have to be getting enough iodine, so it may be particularly “important for soy food consumers to make sure their intake of iodine is adequate.”

    What’s the best way to get iodine? For those who use table salt, make sure it’s iodized. “Currently, only 53% of salt sold for use in homes contains iodine, and salt used in processed foods typically is not iodized.” Ideally, we shouldn’t add any salt at all, of course, since it is “a public health hazard.” A paper was titled: “Salt, the Neglected Silent Killer.” Think it’s a little over the top? Dietary salt is the number one dietary risk factor for death on planet Earth, wiping out more than three million people a year, twice as bad as not eating your vegetables, as you can see here and at 2:38 in my video

    In that case, what’s the best source of iodine then? Sea vegetables, as you can see below and at 2:50. We can get a little iodine here and there from a whole variety of foods, but the most concentrated source by far is seaweed. We can get up to nearly 2,000 percent of our daily allowance in just a single gram, about the weight of a paperclip. 

    “Given that iodine is extensively stored in the thyroid, it can safely be consumed intermittently,” meaning we don’t have to get it every day, “which makes seaweed use in a range of foods attractive and occasional seaweed intake enough to ensure iodine sufficiency.” However, some seaweed has overly high iodine content, like kelp, and should be used with caution. Too much iodine can cause hyperthyroidism, a hyperactive thyroid gland. A woman presented with a racing heartbeat, insomnia, anxiety, and weight loss, thanks to taking just two tablets containing kelp a day.

    In my last video, I noted how the average urinary iodine level of vegans was less than the ideal levels, but there was one kelp-eating vegan with a urinary concentration over 9,000 mcg/liter. Adequate intake is when you’re peeing out 100 to 199 mcg/liter, and excessive iodine intake is when you break 300 mcg/liter. Clearly, 9,437 mcg/liter is way too much. 
     
    As you can see below and at 3:57 in my video, the recommended average daily intake is 150 mcg per day for non-pregnant, non-breastfeeding adults, and we may want to stay below 600 mcg a day on a day-to-day basis, but a tablespoon of kelp may contain about 2,000 mcg. So, I’d stay away from kelp because it has too much iodine, and I’d also stay away from hijiki because it contains too much arsenic. 

    This can give you an approximate daily allowance of iodine from some common seaweed preparations: two nori sheets, which you can just nibble on them as snacks like I do; one teaspoon of dulse flakes, which you can just sprinkle on anything; one teaspoon of dried arame, which is great to add to soups; or one tablespoon of seaweed salad.

    If iodine is concentrated in marine foods, “this raises the question of how early hominins living in continental areas could have met their iodine requirements.” What do bonobos do? They’re perhaps our closest relatives. During swamp visits, they all forage for aquatic herbs.  

    Doctor’s Note:

    This is the second in a four-video series on thyroid function. If you missed the previous one, check out Are Vegans at Risk for Iodine Deficiency?.

    Coming up are The Best Diet for Hypothyroidism and Hyperthyroidism and Diet for Hypothyroidism: A Natural Treatment for Hashimoto’s Disease.

    What else can seaweed do? See the related posts below.

    Michael Greger M.D. FACLM

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  • Marijuana Milk Is A Creamy Weekend Treat

    Marijuana Milk Is A Creamy Weekend Treat

    Weekends are made for indulgences – and what could be better than marijuana milk?

    Weekends are made for indulgences – donughts, sleeping in, relaxing and maybe a bit of chilling.  But what about marrying a childhood treat and relaxing with a little marijuana?  Or having a little canna-focus when you get ready for the day? Around 42% of adults aged 19–70 years drink some form of milk – in coffee, in cereal, in a glass or in a variety of other ways. Marijuana milk is a creamy weekend treat.

    RELATED: The Most Popular Marijuana Flavors

    Today there are 52 types of milk including the original – cow’s milk…the others include goat, soy, oat, white, coconut, almond and more.  This recipe is perfect to use in coffee, in a dessert, in a cold glass, or dunking your favorite cookie…add honey or vanilla to give it a sweeter flavor and just has it as a treat.

    Photos by Jessie Moore

    Canna-Milk

    Makes about ¾ cup (the milk reduces slightly during cooking)

    • 1 cup milk (your choice of type of milk)
    • About 3 grams marijuana (see recipe notes, below)

    * This recipe can be scaled up or down using the same ratios

    1. Decarboxylate the marijuana. Scatter the marijuana on a lined, rimmed baking sheet; toast at 240 degrees F for 30-40 minutes, turning a few times throughout the baking. Remove from the oven, let cool completely, and then grind it finely. You can also grind it before, but I find that it’s easier to grind after this heating process as it is drier.

    Photo by Jessie Moore

    2. Pour the milk into a saucepan. Add the marijuana. It will float at first, but as it warms it will become more combined. Place the saucepan over medium heat, and bring the mixture to a simmer, stirring occasionally to discourage scorching on the bottom of the pot.

    RELATED: 5 Ways To Utilize Leftover Marijuana Pulp From Cannabutter 

    3. Once the mixture comes to a simmer (with bubbles around the edges and steam coming off the mixture, but not boiling), reduce the heat to the lowest setting. Cook, uncovered, for 30-45 minutes, stirring every few minutes and making sure that the mixture isn’t getting so hot that it scorches the bottom of the pan, and that it isn’t forming a “skin” on top (if it does, just break it up and stir it around) If it seems like the milk is reducing a lot, add ¼ cup more. The mixture will thicken slightly as it cooks; it will also begin to take on a slightly greenish-yellow tint.

    Photo by Jessie Moore

    4. Remove from heat and let the mixture cool completely (I let it cool with the marijuana still in the mixture; extra infusing couldn’t hurt, right?). Strain through a mesh strainer or cheesecloth into your storage container. Place in the fridge, and enjoy as you see fit.

    Photo by Jessie Moore

    Recipe notes:

    Dosage: dosing your marijuana milk can be tricky because of the differing strengths of strains and your personal tolerance. I personally found that about 3 grams per cup of milk was a good amount. For me, each “serving” was about ¼ cup. So, each serving had about 1 gram of marijuana, which for me is a little more than the average joint. If the average joint is far larger or smaller for you, you can adjust this recipe accordingly.

    RELATED: How To: Make Your Marijuana Edibles Taste Less Like Weed 

    Dilution: The milk will reduce during the cooking process. You can either add more milk during the cooking process if it is losing a lot of volume, or you can mix a little milk in after your batch of cannamilk has cooled, so that it will bring it back to the original amount of liquid.

    Storage: Store your canna-milk as you would store regular milk, in a sealed container in the fridge. Keep in mind, the expiration date on your milk is still going to be the expiration date for your canna-milk, so consume with that in mind!

    Serving suggestions

    How should you use your canna-milk? Here are just a few ideas:

    * Mix it into some mac & cheese

    * Stir it in your coffee or tea

    * Add it to cake frostings or fillings

    * Make your morning cereal better

     

    Jessie Moore

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  • Milk Has Lost All Meaning

    Milk Has Lost All Meaning

    You overhear a lot of strange things in coffee shops, but an order for an “almond-based dairy-alternative cappuccino” is not one of them. Ditto a “soy-beverage macchiato” or an “oat-drink latte.” Vocalizing such a request elicited a confidence-hollowing glare from my barista when I recently attempted this stunt in a New York City café. To most people, plant-based milk is plant-based milk.

    But though the American public has embraced this naming convention, the dairy industry has not. For more than a decade, companies have sought to convince the FDA that plant-based products shouldn’t be able to use the M-word. An early skirmish played out in 2008 over the name “soy milk,” which, the FDA acknowledged at the time, wasn’t exactly milk; a decade later, then-FDA Commissioner Scott Gottlieb pointed out that nut milk shouldn’t be called “milk” because “an almond doesn’t lactate.” To be safe, some fake-milk products have stuck to vaguer labels such as “drink,” “beverage,” and “dairy alternative.”

    But a few weeks ago, the FDA signaled an end to the debate by proposing long-awaited naming recommendations: Plant-based milk, the agency said, could be called “milk” if its plant origin was clearly identified (for example, “pistachio milk”). In addition, labels could clearly state how the product differs nutritionally from regular milk. A package labeled “rice milk” would be acceptable, but it should note when the product has less calcium or vitamin D than milk.

    Rather than prompt a détente, these recommendations are sucking milk into an existential crisis. Differentiating plant-based milk and milk requires defining what milk actually is, but doing so is at odds with the acknowledgement that plant-based milk is milk. It is impossible to compare plant-based and cow’s milk if there isn’t a standard nutrient content for cow’s milk, which comes in a range of formulations. This awkward moment is the culmination of a decades-long shift in the way the FDA—and consumers—have come to think about and define food in general. At this point, it’s unclear what milk is anymore.

    Technically, milk has an official definition, together with more than 250 other foods, including ketchup and peanut butter. In 1973, the FDA came up with this: “The lacteal secretion, practically free from colostrum, obtained by the complete milking of one or more healthy cows.” (Yum.) The recent guidance doesn’t override this definition but doesn’t uphold it either, so milk’s status remains vague. The agency doesn’t seem to mind; consumers understand that plant-based milk isn’t dairy milk, a spokesperson told me. But the FDA has long allowed for loose interpretations of this standard, which is why the lacteal secretions of sheep and goats can be called “milk.” As time goes on, what can be called “milk” seems to matter less and less.

    At one point, names mattered. In the late 1800s, people began to worry that their food was no longer “normal and natural and pure,” Xaq Frohlich, a food historian at Auburn University who is writing a book on the history of the FDA’s food standards, told me. As food production scaled up in the late 19th century, so did attempts to cut corners with cheap products parading as the real thing, such as margarine made with beef tallow. In 1939, the FDA began establishing so-called standards of identity based on traditional ideas of food.

    But the agency’s food definitions were malleable even before oat milk. The agency hasn’t been very strict about standards of identity, because consumers haven’t either. Around the 1960s, as people became aware of the ills of animal fat and cholesterol—and purchased the low-fat and diet foods that proliferated in response—the agency moved away from defining the identity of food toward a policy of “informative labeling” that provided nutritional information directly on the package so consumers knew exactly what they were eating. It became accepted that food was something that could be “tinkered with,” Frohlich said, and what mattered more than whether something was natural was whether it was healthy. In the midst of this change, milk was assigned its official identity, which came with caveats for added vitamins. Loosely interpreted, “milk” soon came to encompass that of other ruminants, as well as chocolate, strawberry, skim, lactose-free, and calcium-fortified stuff.

    In this context, the FDA’s recent expansion of this standard to accommodate plant-based milk is to be expected; Frohlich doesn’t think the plant-based or dairy industries “are particularly surprised by this proposal.” Very little will change if the new guidance becomes policy. (The decision has to go through a public-comment period before the FDA issues the final word.) If anything, there may be more plant-based products labeled “milk” at the supermarket, and perhaps the new labels will stave off any potential confusion that occurs. Pointing out nutritional differences between plant-based and dairy milk on packaging, the FDA spokesperson said, is meant to address the “potential public-health concern” that people will mistakenly expect these products to be nutritional substitutes for each other. But the nutritional value of dairy milk varies depending on the type, and in some cases, the nutrients are added in. Milk is just confusing, and perhaps that’s okay. For most consumers, milk will continue to be milk—a white-ish fluid, sourced from a variety of plants and animals, and ever-evolving.

    Milk aside, for most modern consumers, what to call a food matters less than other factors, such as what it consists of, where it comes from, how it’s made, and its impact on the planet. “Public understandings of food have really changed since the early 21st century,” Charlotte Biltekoff, a professor of food science and technology at UC Davis, told me. In some cases, people don’t define food by what it is so much as what it does. Many plant-based milks, Biltekoff said, don’t look or taste much like dairy milk but are accepted as milk because they’re used in the same way: splashed in coffee, poured into cereal, or as an ingredient in baked goods. In short, trying to define food with a standard identity can’t capture “the full scope of how most people interact with food and health right now,” she said. A name—or, indeed, a label pointing out nutritional differences between dairy and plant-based milk—can encompass only a fraction of what people want to know about milk, all of which is beyond what the FDA can regulate, Biltekoff added. No wonder its name doesn’t seem to matter much anymore.

    That’s not to say that all food names will eventually become diffuse to the point of meaninglessness. It’s hard to imagine peanut referring to anything but the legume, but then again, a debate over what counted as “peanut butter” lasted for a decade in the ’60s and ’70s. Naming clashes, in all likelihood, will occur over staple foods that already attract a lot of scrutiny and are produced by powerful industries, such as eggs or meat. For example, Americans use the term meat flexibly: In addition to animal flesh, it can also refer to products made from plants, fungi, or even mammal cells grown in a lab. Just as the dairy and plant-based industries fueled the naming debate over milk, there will undoubtedly be pushback from those holding on to and breaking meat conventions: “You will see the meat industry make similar arguments” about what constitutes a hamburger or what lab-grown chicken can be named, Frohlich said.

    So long as technology keeps pushing the boundaries of what food can be, food names will continue to shift, and the results won’t always be neat. Someone can value natural foods plucked from farmers’ markets and served to them at farm-to-table restaurants but at the same time champion technological advances that make different versions of our foods possible. Such a person might exclusively eat free-range organic bacon but demand highly processed oat milk for their cortado. These inner conflicts are inevitable as we undergo what Biltekoff calls “a kind of evolution in our understanding of what good food is.” Milk, for now, remains fluid—simultaneously many things and nothing at all.

    Yasmin Tayag

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