The “Glad You Asked” section by Timi Gustafson R.D. has been added in response to questions by our readers about Health and Lifestyle issues. Her regular monthly column will continue as always.
Q: Throughout history, many cultures and most of the world’s religions have advocated the virtue of fasting –- not only for the obvious health benefits of dieting, but also for the purpose of detoxification and purification of the body, as well as spiritual enlightenment. Your thoughts?
Dear Reader:
Unfortunately, I’m neither a historian nor a theologian. So, let me give you my view on the pros and cons of fasting strictly from a dietitian’s perspective.
The human body needs a sufficient supply of nutrients –- carbohydrate, protein, fat, vitamins and minerals -– at all times. Fasting simply deprives it of its necessary fuel. Fasting also tricks the body into “fearing” that famine is occurring and the metabolism slows, so the body can survive longer on stored fat and muscle tissue. Against common belief, this is not helpful if your goal is weight loss, since the body burns fewer calories.
In other words, there is no nutritional value to fasting. In fact, prolonged fasting can be quite detrimental, especially for people with diabetes, kidney, or liver problems. Anyone who is considering taking up fasting as part of a weight loss regimen should first consult with a physician or dietitian.
While you’re fasting, your body continues to burn calories, although, depending on your activity level, perhaps at a slower pace. Once your calorie supply is used up, the body has to burn protein stores by breaking down muscle mass. Unfortunately, body fat is not as easily moved out of storage and burned as a calorie source.
Dehydration is another significant risk. Two thirds of our body weight comes from water. Even a 10 percent loss poses health risks; a 20 percent loss may result in death from dehydration. Without sufficient water supply the body can’t regulate its temperature, absorb and transport nutrients or remove waste and toxins from the cells. In other words, fasting hinders the natural detoxification process instead of promoting it.
If fasting is part of your religious or spiritual belief, you may have little choice but to comply with its requirements. You should, however, make sure that you compensate for the nutritional deprivation with a highly nutritious and balanced diet outside your fasting periods.
Q: I recently read that many foodborne illnesses arise from improper refrigeration at home. How can I be certain that my refrigerator operates the way it should other than by trusting the manufacturer?
Dear Reader:
There can be many reasons for spoilage of refrigerated food. If your refrigerator is not in good working condition, you may have to start your investigation there. Before you do that, however, I recommend that you check whether the internal temperature of your refrigerator is set correctly. It should be 40 degrees or less in the main (non-freezing) compartment. Keep in mind that the temperature may vary between the top and the bottom shelf and also the door. The door is usually the warmest area. So, make sure you don’t store items there that can spoil easily, such as eggs and dairy products.
Another important factor for prevention of food spoilage is cleanliness. Don’t allow spoiled and moldy food to stay in the refrigerator. Wash all shelves and walls regularly (every one to two weeks), especially the meat drawers and vegetable bins. A number of bacteria can develop there over time, including the most common, but quite dangerous foodborne pathogens E. coli and Salmonella.
Q: I’m concerned about using plastic water bottles and food containers since I read that there is increasing evidence that they are not safe and perhaps hazardous to our health. Do you have any more specific information on this subject?
Dear Reader:
There have been several studies on this subject. The one that was published recently by the Journal of the American Medical Association (JAMA) got a lot of attention. According to this study, higher levels of urinary Biphenol A (BPA), a chemical compound used in many plastic containers made for packaging of food and beverages (including plastic water bottles), have been found in individuals who have been diagnosed with cardiovascular disease, diabetes and liver problems. The Food and Drug Administration (FDA) has not yet released an official statement about BPA, but has scheduled a hearing. BPA is widely used in the industry and various levels of the chemical have been detected, according to researchers, in more than 90 percent of the U.S. population.
There are plastic containers available that are BPA free and they are advertised as such.
