Happy FUN & FLEXIBLE FRIDAY!
Any FUN plans for the weekend?
Today’s ANScolumn is about certain GUMS in our food,
thus the title of today’s blog: FUN & GUM!
Below is another picture from our recent trip to Tahiti,
before the ickiness. Cool tree, eh?
It’s A.N.S., Ask Nutri-Savvy Advice and our MORSELICIOUS
Registered Dietitian, Lauren O’Connor, has graciously answered one of your
fantastic questions. Please keep them coming.
Lauren’s answers are here EVERY Friday and she has her own incredible site.
See link below & please visit.
Q: What is guar gum, gellan gum, Vitamin A Palmitate? Are they safe? Should I be consuming products with these ingredients?
A: Thank you for your question. First, let me start by saying their is mounting evidence that consuming a larger amount and wider variety of whole, fruits and vegetables (and other plant-based foods) is beneficial to our heart and overall health – and preventative against a slew of ailments. It is recommended that we limit our highly processed foods and begin to wean off them in favor of whole, unadulterated foods. That doesn’t mean all processed foods are bad for our diet (think rice, quinoa, oats – these are all processed, though minimally) and that including certain highly processed foods will harm us (just remember – moderation).
The ingredients you mentioned, like others you may not be able to recognize or pronounce, are often added to processsed foods for stablilization and texture consistency. Likely if it is an ingredient that is unrecognizable to you, generally it is chemically derived, synthetically produced or altered from a natural substance.
That being said, Guar gum and gellan gum are not without benefit. Both are polysaccharides (sugars) that may aid in regularity as well as food stability, thickening and binding. And neither of these is said to have any potential harmful effect. But truth be told, you can get the same benefit by including adequate amounts of high fiber foods (legumes: nearly 19g fiber in 1/2 cup lentils / leafy greens: 1/2 cup of collards, dandelian or kale has as much as 22.5g fiber) and plenty of water in your daily diet. Vitamin A Palmitate, however, may be toxic in large amounts. But then again, Vitamin A, like any other fat soluble Vitamin (A, D, E, K) is toxic in excess.
I’ve provided brief definitions of those substances below:
- Guar gum comes from the extract of the guar bean. It is a fiber from the seed which is used as a thickening, stabilizing and binding agent. It is used in a variety of processed foods. This substance has laxative properties (and may also be useful in preventing diarrhea) as it is helps to normalize the liquid content of the stool. It is likely safe, according to RXlist when taken with 8 oz of liquid.
- Gellan gum, like guar gum, is also a polysaccharide (sugar) used as a stabilizing, binding agent for processed foods. It is said to have no adverse affects on humans. According to a study on dietary effects of gellan gum on humans, usage resulted in no adverse dietary effect or physiological changes in those studied – no changes in HDL cholesterol, triglycerides or phospholipids.
- Vitamin A Palmitate is found naturally in fish and fish liver oil, but it is generally synthetically produced for use in fortification of products such as dairy items. (The only form of Vitamin A used to fortify dairy products). Because the Vitamin A molecule is generally unstable by itself, methyl palmitate is added for more stability (thus the name Vitamin A Palmitate). Vitamin A Palmitate may also be used to fortify milk alternatives such as some Almond and Coconut milks.
It is good to be aware of what is in your processed foods and would be difficult to remove them entirely from your diet, unless you had the time and dedication to preparing your own “milks” (almond, coconut) and other items we use almost daily. Be watchful of your intake, but don’t go nuts trying to avoid everything. Chances are, the amounts included in such products are safe. (So Delicious Coconut Milk, Unsweetened is one of my favs for it’s nutritional content and its taste/consistency (lower fat profile) does contain Vitamin A Palmitate and the percentage of Vitamin A contained is 10% – within recommendation limits).
Please visit Lauren O’Connor, Registered Dietitian, site and blog:
But where does gellin gum come from? Corn? Which plants does it come from?
Thanks for posting your question, Daniel!
Gellan gum comes from an algae extract.
Looking forward to hearing MO’ from you! 🙂
Have a a #Moreslicious one!
You have to be so careful to choose a food which would be healthy for you and don’t trust marketing “healthy” food names. Just example, Silk Coconut Milk Original contains carrageenan, which is red seaweed extract, no nutritional value, helps texture, but causing inflammation. In research labs carrageenan is given to mice to induce inflammations so the scientist can test anti inflammatory drugs…
Great tips, Ewa!
Thank you and please keep reading and keep your questions, comments coming!
Have a MORSELICIOUS day!
Thanks, Susie!
I hear you about certain “gums” and other ingredients being confusing.
Have a MORSELICIOUS weekend!
Great information–and darling pictures, Maura. Interesting, two days agoI was reading the list of ingredients in a major brand no sugar/low fat ice cream, and noted a couple of “gums” at the end of the list. (The whole list sounded disgusting, actually…) I was going to look up about the “gums”–now I don’t have to! They are evidently not that bad for you–so thanks!