If you’ve done any research about antioxidants, such as what your daily recommended intake should be or which foods provide the highest level of antioxidants, you may have come across an ORAC rating. Many people are unaware of what ORAC ratings mean or the significance of the rating itself.

ORAC stands for oxygen radical absorbance capacity, which is a way to measure the amount of antioxidants in food components in an isolated environment (in vitro). The antioxidant activity of food can also be measured in vivo, which means the substance is tested as a whole in its natural state. In vitro is often referred to as test tube experiments, and only small portions of a substance are measured. This can cause outcomes to differ greatly, as it has been found that with in vitro testing, many food substances have a high ORAC rating, while the same substances show minimal, if any, antioxidant effect as the result of in vivo testing.

Food ratings

On the ORAC rating tables published online, berries, beans, spices, and some dark green vegetables rate very high with ORAC values of more than 1,000. Before following an ORAC chart, it is important to understand how the rating is displayed. Some charts use a food’s weight, but there is quite a difference between the weight of wet food and dry food. Also, some charts display ORAC values per serving. Understanding these differences can help you make the right decisions in what to eat without being misled about the nutritional effects and contents.

In general, spices rank the highest on ORAC charts, with berries next, and then vegetables. Acai berries are the highest-ranking fruits, while ground cloves score even higher than acai. And although beans and vegetables may fall far below spices in the ratings, they are still very nutritional and good for our bodies.

• Fruits: Some of the fruits that rank high on ORAC ratings include acai berries, blueberries, prunes, raisins, blackberries, raspberries, maqui berries, cranberries, pomegranates, and strawberries. All of these fruits provide excellent nutritional value and should be incorporated into any diet.
• Vegetables: For higher ORAC values, stick to kale, raw spinach, Brussel sprouts, and alfalfa sprouts.
• Spices: Thyme, cloves, oregano, rosehip, rosemary, cinnamon, turmeric, dried vanilla beans, sage, Szechuan pepper, parsley, basil, and nutmeg all rank highly on ORAC charts, so don’t forget the spices next time you cook dinner.

ORAC rating controversy

Many foods and spices have been tested with the results published on a variety of websites, including (for a time) the United States Department of Agriculture. However, through extensive research, the USDA found no scientific basis for the use of the rating system, and in May 2012, the department pulled the rating chart from its website. The European Food Safety Authority and the U.S. Food and Drug Administration have both independently set forth guidelines which prohibit claims of antioxidant benefits on food labels without physiological evidence. The reasoning of these governmental agencies is that there is no proof that foods produce a beneficial antioxidant effect in their natural state (in vivo), and so making similar nutritional claims on food labels is considered misleading. These claims do not include the antioxidants vitamin A, vitamin C, and vitamin E.

In vitro testing has shown that antioxidants, specifically polyphenols and flavonoids, have a high antioxidant efficacy, and the popularity of using the ORAC rating can partly be attributed to food manufacturers and consumers who look to flavonoids for medicinal purposes. Some of these products include wine, tea, fruits, and vegetables, however physiological evidence for these claims is lacking. According to Balz Frei, distinguished professor in the Department of Biochemistry and Biophysics at Oregon State University, the body sees flavonoids as foreign objects and tries to get rid of them.

Of course, departments and agencies of governing bodies must be extremely critical of any claims before promoting new ideas and health benefits to the public for safety reasons. It would be unwise and irresponsible to perpetuate claims without physiological proof, but that does not mean that proof cannot be found. The ORAC rating system of food is still a newer concept, and studies and research will continue to expand our knowledge on the subject. Until we know all the facts, the best course of action is to keep eating our fruits and vegetables in conjunction with a healthy diet, and when needed, taking vitamins and supplements as recommended by a doctor.

Antioxidants and Free Radicals

You may have heard it on television or read about them online – free radicals cause damage to our bodies. What is a free radical? The term “free radical” refers to any ion, atom, or molecule that has an open shell makeup or that has unpaired electrons. Atoms with unpaired electrons on the outer shell can either lose their electron, gain another electron, or share the electron with an atom in a bond. Those atoms with full outer shells are not as reactive as those with unpaired electrons as the atom is eager to bond, but the process can be dangerous. Free radicals are often used in biochemistry, chemistry, and combustion because they are highly reactive.

Not all free radicals lead to explosions, though. Some simply attack surrounding atoms. If a free radical steals an electron from a nearby stable atom, the stable atom turns into a free radical, as it is no longer stable and now has an unpaired electron. This can cause a chain reaction which can eventually destroy a cell. It is in this way that free radicals can have an adverse affect on our skin and health. Along with free radicals that we encounter every day, our bodies also create some free radicals, so it is important that our bodies have enough antioxidants to combat these radicals and keep us healthy.

Free radicals and disease

Free radicals aren’t just responsible for aging skin and acne. Because they promote the deterioration of cells, and even cell death, they can contribute to more serious diseases – cancer, diabetes, Parkinson’s Disease, stroke, atherosclerosis, schizophrenia, Alzheimer’s Disease, liver damage, and more. Free radicals are also the underlying cause of aging, according to the free-radical theory of aging, as organisms age due to the damage cells experience over time from free radicals. By halting the aging process of cells through an increased level of antioxidants, life expectancy can be increased while disease can be avoided.

Our bodies do need some free radicals in order for biological processes to take place. Some free radicals are used by phagocytic cells (white blood cells) to kill bacteria, and it is thought that radicals are essential participants in redox signaling, which is a type of biological communication.

Antioxidants vs. free radicals

We all know that vitamins A, C, and E are essential to staying healthy, but few may realize just how important it is to get your full daily dose. Both of these vitamins are full of antioxidants, which help protect our bodies from pollutants and smoke, and they help boost our immune systems. Vitamin E is fat soluble and helps prevent the chain reaction that free radicals can set into motion, while vitamin C is water soluble, protecting our skin from pollutants. Vitamin A strengthens capillaries and blood vessels, promotes a healthy heart, and the carotenes found in vitamin A are antioxidants.

It may come as no surprise to many that vitamin C can do so much for your body to keep you healthy. But recent studies show that vitamin C can do more than boost immune systems, protect from pollutants, and keep scurvy at bay (through citrus fruits) – vitamin C can stave off Alzheimer’s Disease; keep sperm healthy in older men; and protect against dementia; and may reduce the severity of autism symptoms in children. There is also a link between increased vitamin C intake and the prevention of cancer, especially mouth and throat cancer.

Taking more vitamins is not always a better way to combat free radicals. Increased fruit intake can also increase your sugar intake, which can cause cavities and weight gain. Check the daily recommended value for vitamins before you supplement your diet, or talk to a doctor about ways to safely increase your vitamin intake.

Although we have known about free radicals for some time, the implications and side effects of these molecules have only recently been studied to a fuller extent. It is only through research and studies that we can understand how free radicals work and in what ways they harm our bodies. And, of course, some studies may include how to stop unnecessary damage and possibly repair some of the damage free radicals cause. But until we are able to put an end to the cell destruction, preventative measure such as healthy diets and increased antioxidant intake can provide us with healthy skin and stronger bodies.

The Truth About Sucralose

Worldwide obesity is running rampant, and many food manufacturers are trying to get on board with low-calorie foods to cash in on the weight obsession. For those who are overweight, this can be a good thing as sugar substitutes are becoming more common. Sugar, or sucrose, is unhealthy and can lead to health complications including diabetes. But one sugar substitute, sucralose, may be the answer we’re all looking for.

So, what is sucralose? It is a low-calorie sugar substitute or artificial sweetener. Although it is considered to be 600 times as sweet as sucrose, it does not cause tooth decay or cavities, and it is approved for safe consumption by people who are diabetic. Sucralose also does not adversely affect levels of insulin.

How sucralose is used

There are more than 4,500 food and drink products that contain sucralose, perhaps because sucralose contains no calories. Popular brands of sucralose are Nevella, Candys, SucraPlus, Sukrana, and Splenda. Added fillers to the product do contain calories, however, in the United States, the Food and Drug Administration (FDA) regulations state that products with fewer than five calories per serving are able to be marked as having zero calories.

Sucralose is used as a replacement for sugar, saccharine, and aspartame in cooking and baking. However, the physical makeup of sucralose is quite different, and the sweetener does not respond to heat in the same way that table sugar does. At high temperatures, sucrose melts and caramelizes, but sucralose does not. This results in drier baked goods. And in recipes that call for a sprinkle of sugar on top, using sucralose does not result in a crispy topping.

Preserved food more commonly uses sucralose, especially in canned fruits where manufacturers can replace corn syrup with water and sucralose. Candy, sodas, and breakfast bars also use sucralose as a low-calorie, sugar-free substitute. In the United States, Splenda is largely available to consumers in restaurants and coffee shops in small yellow packets.

Health and side effects

It may seem that sucralose is too good to be true – safe for diabetics, calorie free, and a great, sweet taste. In fact, food regulatory agencies worldwide have acknowledged that no toxic, neurological, or carcinogenic effects have been found during testing of the use of sucralose. These agencies include:

• the United States Food and Drug Administration;
• the Joint Expert Committee on Food Additives (World Health Organization/Food and Agriculture Organization);
• Health and Welfare Canada Health Protection Branch;
• Food Standards Australia/New Zealand;
• the European Union’s Scientific Committee on Food;
• and the Ministry of Health and Welfare in Japan.

The FDA conducted more than 100 clinical tests and studies to determine the results and risks of ingesting sucralose. Although the administration determined the artificial sweetener is safe for human consumption, extremely increased consumption led to increased amounts absorbed by the gastrointestinal tract. In one study, increased consumption decreased the levels of good bacteria found in the intestines of rats which affected pH levels and resulted in weight gain. As for environmental risks, the Swedish Environment Research Institute concluded that the sweetener that is excreted in feces, which comes into contact with wastewater, could eventually cause environmental concerns because it degrades slowly in nature.

The truth about sucralose

The truth about sucralose is that it’s safe for human consumption, and due to the high level of sweetness to its taste, people may prefer to consume less than they would of regular table sugar. This can lead to a healthier diet and weight loss when combined with decreased caloric intake and increased physical activity. Sucralose is not largely absorbed by the gastrointestinal tract, which means it is generally excreted through feces and urine, which also cuts down on fears of weight gain when ingesting the product. (As mentioned, extreme increases that far exceed the daily recommended dose can result in being absorbed by the body.) Sucralose is so safe that even women who are pregnant or breastfeeding can consume the artificial sweetener with no risk of side effects or passing on side effects to the fetus or newborn.

Sucralose is safe to consume in diet programs, and at least one study showed that overweight children could decrease the rate of weight gain when switching to foods and drinks that contain sucralose. The zero-calorie product can safely cut calories for anyone while decreasing sugar intake significantly.

The benefits of protein shakes are many and varied. Protein shakes are one of the most versatile beverages in the world, allowing you to achieve so much in so little time. Protein shakes are most commonly used as quick, liquid meals for those who need that food fix as soon as possible. This was developed for a quick way for professional athletes and sportspersons to get nutrition into their bloodstream, especially if they are currently or if they are recently doing intensive exercise.  There are many who think that protein shakes are inefficient for drinks, but the reality is that they are actually quite fulfilling and will help you as much as possible to achieve your goals.

What are the goals of people drinking protein shakes?

Generally, the benefits of protein shakes are noticeable in people who are boosting their muscle mass. They can also be used as an efficient meal for people who are trying to lose weight.  The biggest of the benefits of protein shakes is the simple fact that you can precisely measure out the amount of nutrition you need or would like to consume in a day. Dieting and weight loss programs often come with a directive to eat a certain way (by altering your macro nutrient ratios) or to measure out a precise portion that will be used to create the minor calorie deficit to induce weight loss.  This precision can be extremely difficult when you are cooking all your meals and using inexact portions. Not to mention the fact that it can be difficult to quantify things such as the carb quantities of breading on fried chicken or the spiciness factor of a good curry.

The nutrition benefits of protein shakes

Protein shakes are extremely nutritious. It’s very easy to make sure you are getting the precise carb, fat and protein ratio you are supposed to be eating.  Now add to this the fact that because protein shakes are a liquid meal, it is also very easy to mix your supplements and medicines into the drink itself. This makes it much easier to swallow any medications you need to and to make sure you are getting the right dosages of your supplements.  Thus the biggest benefits of protein shakes are that they give you the power to be precise and exact with your meals.

The benefits of protein shakes for weight loss

And then the benefits of protein shakes for weight loss are profound and astounding. People all over the world can attest that by regulating their meals strictly using liquid meals and protein shakes, they were able to control their portions much easier so that their body could get to the target weight they had been dreaming of all this time.  Whether you are losing weight because of health reasons, or following a pregnancy, you will quickly realize that the benefits of protein shakes are unparalleled and make it so easy to get where you want to.

The key is fiber

Protein shakes are another great way to get the right amount of fiber in your body. That’s why one of the biggest benefits of protein shakes is the fact that they are so easy to put fiber into.

Allergies and protein shakes

Protein shakes are another great invention for those people who are suffering from allergies or other conditions that make it difficult for them to eat properly. For instance, those who suffer from intolerance to gluten, casein or dairy products will find it extremely easy to get a protein shake that is made from a product edible to them. The benefits of protein shakes are numerous.