Category Archives: Food and Drink

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Is carbonated water as healthy as regular water?

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Is carbonated water as good for you as regular water? - National | Globalnews.ca

IMG via Global News 

Some say that carbonation in water may limit hydration, reduce gastrointestinal symptoms, and increase satiety. But let’s think twice about those claims.   

Regarding hydration, a randomized trial found no difference in urine volume after consumption of still water compared to sparkling water (1).  

Regarding gastrointestinal health, a small (21 subjects) double-blind randomized trial found fewer symptoms of indigestion with carbonated water compared to tap water (2). Another double-blind study of 40 elderly people found fewer symptoms of constipation among people who consumed carbonated water compared to those who drank still water (3). One question about both of these studies is how blinding was accomplished, since subjects can sense carbonation. The small number of study subjects decreases confidence in each experiment.  

It is also speculated that carbonated water can improve satiety, or sense of fullness. Two very small uncontrolled studies reported that people felt satiated after drinking carbonated water (4,5). But that might be the case for still water as well. There is also no good evidence that sparkling water can cause gas and bloating (6) and no evidence that it erodes tooth enamel, even though these symptoms have been reported anecdotally (7).  

While experimental evidence from randomized controlled trials is required to determine the relative health benefits of still and sparkling water, it is a good option for hydration, particularly compared to sugary drinks.  

References:

  1. Maughan RJ, Watson P, Cordery PA, et al. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. Am J Clin Nutr. 2016;103(3):717-723. doi:10.3945/ajcn.115.114769 
  2. Cuomo R, Grasso R, Sarnelli G, et al. Effects of carbonated water on functional dyspepsia and constipation. Eur J Gastroenterol Hepatol. 2002;14(9):991-999. doi:10.1097/00042737-200209000-00010 
  3. Mun JH, Jun SS. J Korean Acad Nurs. 2011;41(2):269-275. doi:10.4040/jkan.2011.41.2.269 
  4. Suzuki M, Mura E, Taniguchi A, Moritani T, Nagai N. Oral Carbonation Attenuates Feeling of Hunger and Gastric Myoelectrical Activity in Young Women. J Nutr Sci Vitaminol (Tokyo). 2017;63(3):186-192. doi:10.3177/jnsv.63.186 
  5. Wakisaka S, Nagai H, Mura E, Matsumoto T, Moritani T, Nagai N. The effects of carbonated water upon gastric and cardiac activities and fullness in healthy young women. J Nutr Sci Vitaminol (Tokyo). 2012;58(5):333-338. doi:10.3177/jnsv.58.333 
  6. Welstead L, Schuchmann C. Is sparkling water good for you? What about hard water? University of Chicago Medicine. 10 May 2023. 
  7. Parry J, Shaw L, Arnaud MJ, Smith AJ. Investigation of mineral waters and soft drinks in relation to dental erosion. J Oral Rehabil. 2001;28(8):766-772. doi:10.1046/j.1365-2842.2001.00795.x 
  8. https://globalnews.ca/news/4286475/is-carbonated-water-good-for-you/

 

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Is Dark Chocolate Good for You?

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bigstock-Delicious-dark-chocolate-bar-i-15054239

IMG via Moorings Park Communities 

Sweets are tasty, but refined sugar shouldn’t comprise a large part of our diet. Dark chocolate is promoted as a sweet with relative health benefits. Let’s think twice: what’s the evidence that dark chocolate is good for you? 

One of the potential benefits of dark chocolate is its relatively high content of antioxidants. Antioxidants can neutralize the free radicals (molecules that can damage cells) produced during natural metabolic processes, or when we are exposed to smoke, radiation, or other carcinogens (1). It is proposed that ingesting antioxidants can help protect against cardiovascular disease and cognitive decline (2,3).  

The idea that flavanols, the antioxidant agents in dark chocolate, reduce rates of cognitive decline has no support from adequately controlled and randomized experiments (4). The quality of the evidence used to support the claim that flavanols delay cognitive decline is low, such as uncontrolled cohort studies. For example, a study of just 17 participants claimed flavanols increase blood flow to the brain (an indirect outcome) (5).  

A large randomized trial with no placebo arm studied antioxidant supplementation beginning in 1998 and found that cognitive function was perhaps marginally improved over an 18-year period (6). But a placebo-controlled trial found that antioxidant-containing supplements did not protect against dementia (7). As is often the case, better quality evidence often contradicts the findings of less rigorous studies.   

Another claim for antioxidants is that they protect against cardiovascular disease. However, several large studies have shown no difference in cardiovascular outcomes between people taking antioxidant supplements and those taking placebos (8,9). After a careful look, it is questionable whether dark chocolate provides protection against cognitive decline or cardiovascular disease. However, that’s not to say it isn’t still a satisfying sweet! 

References:

  1. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010;4(8):118-126. doi:10.4103/0973-7847.70902 
  2. A flavanol-rich diet may increase brain function. Harvard Health Publishing and Harvard Medical School. March 1, 2021. Accessed July 15, 2023. https://www.health.harvard.edu/mind-and-mood/a-flavanol-rich-diet-may-increase-brain-function 
  3. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010;4(8):118-126. doi:10.4103/0973-7847.70902 
  4. A flavanol-rich diet may increase brain function. Harvard Health Publishing and Harvard Medical School. March 1, 2021. Accessed July 15, 2023. https://www.health.harvard.edu/mind-and-mood/a-flavanol-rich-diet-may-increase-brain-function 
  5. Ullah A, Munir S, Badshah SL, et al. Important Flavonoids and Their Role as a Therapeutic Agent. Molecules. 2020;25(22):5243. Published 2020 Nov 11. doi:10.3390/molecules25225243 
  6. Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. 2016;5:e47. Published 2016 Dec 29. doi:10.1017/jns.2016.41 
  7. Gratton, G., Weaver, S.R., Burley, C.V. et al. Dietary flavanols improve cerebral cortical oxygenation and cognition in healthy adults. Sci Rep 10, 19409 (2020). https://doi.org/10.1038/s41598-020-76160-9 
  8. Grodstein F, Kang JH, Glynn RJ, Cook NR, Gaziano JM. A Randomized Trial of Beta Carotene Supplementation and Cognitive Function in Men: The Physicians’ Health Study II. Arch Intern Med. 2007;167(20):2184–2190. doi:10.1001/archinte.167.20.2184 
  9. Kryscio RJ, Abner EL, Caban-Holt A, et al. Association of Antioxidant Supplement Use and Dementia in the Prevention of Alzheimer’s Disease by Vitamin E and Selenium Trial (PREADViSE). JAMA Neurol. 2017;74(5):567–573. doi:10.1001/jamaneurol.2016.5778 
  10. Hennekens C., et al. Lack of Effect of Long-Term Supplementation with Beta Carotene on the Incidence of Malignant Neoplasms and Cardiovascular Disease. New England Journal of Medicine. 1996; 334:1145-1149. DOI: 10.1056/NEJM199605023341801 
  11. Lee I, Cook NR, Gaziano JM, et al. Vitamin E in the Primary Prevention of Cardiovascular Disease and Cancer: The Women’s Health Study: A Randomized Controlled Trial. JAMA. 2005;294(1):56–65. doi:10.1001/jama.294.1.56 
  12. https://www.mooringspark.org/news/the-health-benefits-of-dark-chocolate
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Does eating carrots give you night vision?

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As kids, it was commonplace for adults to preach about the importance of vegetables and how carrots could help you see better at night. But does eating carrots really improve your night vision?  

The idea first originated in the early 20th century during World War II, at a time when the British were subjected to nightly German bombings. Eventually, the British devised radar stations that were used to detect these German aircrafts passing overhead. However, in order to ensure that German intelligence would not catch on, the British spread propaganda that improved night vision from eating carrots was how they detected German bombers at night.  

And there is a grain of truth in the matter. Carrots contain vitamin A, which is a key building block of molecules responsible for both low-light and color vision.  It is the light-sensitive part of rhodopsin, a protein in rod cells in the retina of the eye that is particularly sensitive to light. People who are deficient in Vitamin A may not see as well at night.  But Vitamin A and carrots do not improve sight in individuals that have sufficient vitamin A.  The fact that health advice can be based on old war propaganda is one of the reasons we encourage you to always “Think Twice.”  

  

https://www.centreofthecell.org/blog/science-questions/will-eating-carrots-give-me-night-vision/ 

https://www.lenstore.co.uk/eyecare/myth-or-truth#:~:text=Despite%20the%20myth%2C%20carrots%20are,this%20may%20cause%20night%20blindness.  

https://www.sciencefocus.com/the-human-body/do-carrots-really-help-you-see-in-the-dark/