Catching the Beneficial “Bug”: Pros and Cons of Probiotics

By Carolyn Reiner, Dietetic Intern, Bay Pines Health Care System
Pinellas County Extension, Families & Consumers

You may have heard advertisements for products that "help strengthen the body's defenses," "help naturally regulate your digestive system" or "help kids stay healthy." You may have also heard that "live and active cultures" in yogurt are helpful. What you might not know is that these live and active cultures contain helpful bacteria called probiotics- active cultures that help your digestive system. From yogurt to smoothies to cereal, products that contain probiotics are becoming very popular at the local grocery store.

Probiotics are “good” bacteria that help maintain the natural balance of microorganisms in the digestive tract. Our digestive tracts already contain about 400 types of bacteria that reduce the growth of harmful microorganisms and promote a healthy digestive system. Probiotics microorganisms have been around for years, but recent research suggesting they fight digestive disorders and help boost our immune system have got health conscious consumers going crazy for these beneficial little “bugs”. But are probiotics as effective as producers claim? And are they worth the money? While much more scientific knowledge is needed, including safety and appropriate use, current research supplies some promising leads.

Potential benefits of Probiotics: The main reason most people use probiotics is to prevent diarrhea caused by antibiotics which kill beneficial bacteria along with the bacteria that cause illness. A decrease in beneficial bacteria may lead to diarrhea. It may also lead to other infections, such as yeast and urinary tract infections.

Studies suggest that probiotics may help:

• Reduce diarrhea and bloating from lactose intolerance and other causes.


• Prevent relapse in diarrhea associated with antibiotic use.


• Prevent infections in the digestive tract (e.g., Helicobacter pylori (H. pylori), a bacterium that causes most ulcers and many types of chronic stomach inflammation).


• Control immune response (inflammation), as in inflammatory bowel disease (e.g., ulcerative colitis and Crohn's disease).

Should you take Probiotics? You don't need probiotics to be healthy. However, a probiotic food product or supplement may assist with digestion or help protect against some harmful bacteria. If you want to give them a try, it’s better to get your probiotics from foods rather than supplements, which aren’t closely regulated and don’t always deliver what they promise.

Yogurt is a particularly good source of probiotics. Some popular probiotic yogurt products include Activia™, DanActive™, and Danimals Xtreme™; Silk Live!® soy yogurt; and Stonyfield Farms® yogurts. When buying, look for the words “live and active cultures” and check the expiration date to ensure it is fresh: the longer a probiotic-containing product sits on shelves, the more beneficial bacteria die.

While probiotics won’t help everyone, studies suggest that even healthy people may benefit from regular consumption. Probiotics are safe because they are already part of the normal digestive system and may be used everyday.

For more information on probiotics check out this website:
http://nccam.nih.gov/health/probiotics/

Think What’s in Your Drink...Extra Calories Are Often Lurking!

By Nan Jensen RD, LD/N
Family and Consumer Sciences Program Leader

The new year has arrived and many of us have made a resolution to make healthier food choices. Often times though, we forget about the beverages we consume. While calories in drinks are not hidden (the information is on the nutrition facts label or available) many people don’t realize just how many calories those beverages can contribute to their daily intake. There is the Café Mocha with whipped topping you stopped for at breakfast that has 400 calories. The regular soft drink you got “free” with the value meal for 300 calories, and glass of whole milk you had at dinner for 150 calories. If you add the calories up from just the beverages you just swallowed that amounts to 850 calories and you haven’t even begun to chew. Another problem with liquid calories is that they don’t trip the mechanisms in our body that makes us feel full so we often consume more calories than we need.

Watch for Hidden Sugar
Many beverages contain added sugars but the name “sugar” is not necessarily listed on the label. Terms like high-fructose corn syrup, fructose, fruit juice concentrate, honey, corn syrup, sucrose and dextrose are caloric sweetened and may be used in your favorite beverage.

Read That Nutrition Facts Label
The Nutrition Facts label on beverage containers is a helpful tool to use in figuring out the calories in your favorite beverage. Look at the label carefully since, there may more than one serving in the container. Below is the label on a 20-oz. bottle. It lists the number of calories in an 8-oz. serving (120) even though the bottle contains 20 oz. or 2.5 servings. If you drank the whole bottle, you would be consuming 300 calories. That caloric value is based on 2.5x 120 which equals 300.

NUTRITION FACTS LABEL

Serving Size 8 fl. oz.

Servings Per Container 2.5
Amount per serving Calories 120

High-Calorie Culprits in Unexpected Places
Coffee drinks and fruit smoothies sound like a good choice, but the calories in your favorite coffee drink or smoothie can add up. Check the Web site or in-store nutrition information of your favorite coffee or smoothie shop to find out how many calories are in different menu items. If that need for a favorite coffee drink or smoothie kicks in follow some of these guidelines.

If you make a coffee stop:

• Order your drink with fat-free or low-fat milk instead of whole milk.


• Size does matter. Order the smallest size available, especially if you are going for one of the fancy coffees.


• Extra flavoring like vanilla or hazelnut, are sugar-sweetened and will add calories to your drink.


• Consider skipping the whipped cream on top of coffee drinks. This is an extra source of calories and fat.


• Plain black coffee or a cup with fat-free milk and artificial sweetener is a sure bet.

At the smoothie shop:

• Just like the flavored coffee, the smaller the better.


• Pick the smoothie with the fewest calories.


• Many smoothies contain added sugar in addition to the sugar naturally in fruit, juice, or yogurt. Skip the added sugar since the drink is probably sweet enough without it.

Best bets for beverage choices:
Now that you know how much difference a drink can make, here are some ways to make smart beverage choices:

• Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.


• Quench your thirst by carrying a water bottle and refilling it throughout the day.


• Don’t keep sugar-sweetened beverages in the house. Instead, keep a jug or bottles of cold water in the fridge.


• Serve water with meals.


• Add slices of lemon, lime, cucumber, or watermelon to perk up that plain glass of water.


• Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.


• If you choose a sugar-sweetened beverage, make it a small one. Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100 calories.


• Be a role model for your friends and family by choosing a healthy lifestyle which includes wise beverage choices.

For calorie information on foods and beverages check out the USDA National Nutrient Database at http://www.ars.usda.gov/Main/docs.htm?docid=4451