Thickener - Xanthan gum

Xanthan gum / E415

• Pronounced 'zan-than'.
• Xanthan gum is used to thicken foods and prevent oils and water from separating.
• Replaces fats when they are removed from food products (fat free dressing, fat free dairy products etc).
• Stops ice crystals from forming in ice cream.
• It is made by bacteria which ferments sugars to make a slimy goo. It is then dried and ground into powder. When liquid is added again, it forms a gel or gum.
• The sugars that the bacteria ferment can be manufactured from corn, wheat or soy.
• Contains 7 grams of fiber per tablespoon.
• Is used as a substitute for wheat gluten in gluten free bread. 

Xanthan gum can be found in:

• Baked goods - muffins, waffles, gluten free bread
• Ready meals
• Ice cream
• Shake mix
• Condiments - relish, taco sauce, mustard, hot sauce etc
• Fat free salad dressings
• Fat free dairy products
• Salsa

Is xanthan gum safe for me?
Safe for most people. People with allergies to wheat, soy or corn should check which one it is derived from before consumption.

Some people may get bloating or diarrhoea, even when only a small amount is eaten. 

A list of more food additives can be found here.

References
FoodFacts.com, 2013. Food Facts. [Online] Available at: http://www.wisegeek.com/what-is-xanthan-gum.htm [Accessed 30 April 2013].
Weingarten, H., 2010. 10 Facts about Xanthan Gum, a very popular food additive. [Online] Available at: http://blog.fooducate.com/2010/09/23/10-facts-about-xantham-gum-a-very-popular-food-additive/ [Accessed 30 April 2013].

Weird Food - deep fried mashed potato

Source: dudefoods.com

Deep fried mashed potato (with a butter core) almost makes french fries look healthy in comparison. Almost. 

Yellow food colouring - Carotenes / E160a

Carotenes / carotinoids / alpha-carotene / beta-carotene / gamma-carotene / E160a

• Carotenes are closely related chemicals found naturally in many plants. The most recognisable is beta-carotene. 
• Foods high in carotenes are sweet potato, pumpkin, butternut squash, carrots or greens.
• Carotenes create a yellow or orange colour. 
• They can be used as natural food colouring. 
• They can be used to make or add back variations of these colours to many foods. 
• The commercial additive is either extracted from carrots or made synthetically.

Carotenes can be found in:

• Butter and margarine
• American cheese
• Orange coloured drinks and sodas
• Gum
• Butter flavoured popcorn
• Ready meals
• Mac and cheese boxed meals
• Cakes and cookies

Are carotenes bad for me?
They are considered safe.

Your body either converts carotene into vitamin A, or breaks it down and eliminates it. 

It is safe for all religious group to consume, as well as vegan/vegetarians. 

However, there is a possible side effect. Eating large doses of carotenes may cause skin to turn yellow. This is temporary and harmless. To reverse, just stop eating what's causing it, and it will go away.

A list of more food additives can be found here.

References
Food Facts Inc, 2013. foodfacts.com. [Online] Available at: http://www.foodfacts.com/index.cfm [Accessed 23 April 2013].
US Government, 2013. Electrtonic Code of Federal Regulations Title 21: Food and Drugs Part 73 Listing of color additives exempt from certification, Washington: US Government.
Wageningen University, 2013. E160a: Carotenes. [Online] Available at: http://www.food-info.net/uk/e/e160a.htm [Accessed 23 April 2013].

How do I learn to like cucumber?

Cucumber - Source: Wikimedia

Why do people hate cucumber?
Most people describe cucumber as tasting of nothing, but some people find the smell and flavour repulsive. Disliking cucumber may be because of a bad experience but may also be because of your genes. Cucumbers contain chemicals that taste incredibly bitter to some people, but not others.
Some people may avoid cucumber because of heartburn and indigestion.

Whats good about cucumber?

• Cucumbers have anti-inflammatory and antioxidant qualities.
• They contain a reasonable amount of vitamin C, K and the minerals molybdenum and manganese. 
• They are cooling and refreshing.

How do I learn to like cucumber?

• Different types of cucumbers have different flavours. Try English cucumbers or Persian cucumbers as they are milder in flavour. 
• Not all cucumbers are the same. Growing methods can affect how they taste. Badly fertilized, over-heated or irregularly watered cucumbers have a stronger bitter flavour.
• If indigestion is a problem, remove the skin and seeds before you eat them.
• If it's the texture, try eating pickles first, before trying to like raw cucumber. Many people who hate cucumber say they can tolerate pickles better.

A list of hated foods and general ways to learn to like them can be found here.

Weird food - chocolate baby heads

Source: io9.com

Creepy realistic white chocolate sculpted baby heads.

Why am I craving....... chicken?

BBQ chicken legs

Why do we crave chicken?
Meat cravings, in general, are very common. However, some people specifically crave chicken, over any other meat. There is little research looking at the reasons why, but there is some anecdotal evidence (suggested reasons without proof).

Possible reasons for chicken cravings: 

• It could be because of the flavour. Chicken is enjoyed by people all over the world. 
• Because it is so widely eaten, chicken may be associated with positive experiences. Eating it may bring back positive memories or feelings.
• It may also be cravings for other things that are added to the chicken, like salt or seasonings. 
• As with any meat craving, it may be protein in general that the body is craving. 
• It may also be due to specific amino acids deficiencies (proteins are made up of different types of amino acids). Chicken is very high in an amino acid called tryptophan. Eating more of it may help relieve depression and anxiety because it is used to make the happy brain neurotransmitter, serotonin.  
• Some people suggest it may be due to a deficiency in the B vitamins.
• The only scientific research found looked at fried chicken cravings. The study found that fat was what people were craving, rather than the chicken meat.  

If you are craving chicken, please make sure it is fully cooked. Raw and undercooked chicken is not safe to eat. 

References
The George Mateljan Foundation, 2013. Chicken. [Online] Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=116 [Accessed 11 March 2013].
White, M. A., Whisenhunt, B. L., Williamson, D. A. and Greenway, F. L., 2002. Development and Validation of the Food-Craving Inventory. Obesity, 10(2), pp. 107-114.

Weird Food - The skinwich

Source: Brain Residue

5 layers of chicken skin on a bun with American cheese and bacon...
Heart disease on a plate...

How big is a serving of pasta?

One serving of pasta (two servings of grain) = one cup of cooked pasta (credit card for scale)

How big is a serving of pasta?
One cup of cooked pasta.
Weight: 55 grams or 2 ounces dry, or 140 grams or 5 ounces prepared.
Size: Fits inside two cupped hands, or about the size of a tennis ball or a small computer mouse.

Note - While many authorities and food labels use the full cup measurement, some recommend a smaller serving size of half a cup (Health Canada and the USDA My Plate for example). This can be quite confusing but is done to be consistent with their grain serving recommendations.

1/2 cup of cooked pasta = 1 serving of grain.
1 cup of cooked pasta = 2 servings of grain. 

How many servings of pasta should you have per day?
Pasta is part of the grain food group. As well as pasta, a variety of other foods like wholegrain bread, sprouted bread, gluten-free bread, noodles, cereal, oatmeal, rice, quinoa, millet, tortillas, crackers, muffins, scones, biscuits, pancakes, or bagels can be eaten as well.

Servings of grains per day*:
Kids:       3-5
Teens:     5-8
Women:  5-6
Men:       6-8

*may be more or less depending on activity level

Which pasta should I choose?
Whole grain pasta is the better choice because it has a lot of fiber which is good for your digestive system, may reduce your risk of heat disease, and is associated with lower body weight. Whole grains also contain B vitamins, and minerals like iron, magnesium and selenium, which are essential for good health.

Be aware of...
Portion size - When cooking pasta at home, it is really easy to overestimate how much is needed because it appears smaller when dry. Also, restaurants often serve gigantic portions of pasta. The Cheesecake Factory serves a pasta dish that contains 3 and a half cups of pasta, and Uno Chicago Grill serves a macaroni and cheese dish that contains 4 cups of pasta!

References
Australian Government, 2010. Recommended serves and serving sizes. [Online] Available at: http://www.measureup.gov.au/internet/abhi/publishing.nsf/Content/Portion+and+serving+sizes-lp [Accessed 25 February 2013].
Department of health, 2012. About the eatwell plate. [Online] Available at: http://www.dh.gov.uk/health/2012/06/about-the-eatwell-plate/#Guidelines%20for%20use%20and%20reproduction [Accessed 25 February 2013].
FDA, 2012. CFR - Code of Federal Regulations Title 21 PArt 101 -- Food Labeling, Silver Spring, MD: US Food and Drug Administration.
Health Canada, 2007. How much food you need every day. [Online] Available at: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php [Accessed 25 February 2013].
Health Canada, 2007. What is a food guide serving?. [Online] Available at: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/serving-portion-eng.php [Accessed 25 February 2013].
Hurley, J. and Liebman, B., 2013. Restaurant Confidential Xtreme Eating 2013. Nutrition Action Health Letter, January/February, pp. 13-15. US Department of Agriculture and US Department of Health and Human Services, 2010. Dietary Guidelines for Americans. 7th ed. Washinton, DC: US Government Printing Office.

Weird Food - Canned bread

Source: Incredible Things

The Japanese version of the candwich.

How big is a serving of rice?

One serving of rice/two servings of grain = one cup of cooked rice (credit card for scale)

How big is a serving of rice?
Generally considered to be 1 cup of cooked rice.
Weight: 45 grams or two ounces dry, or 140 grams or 5 ounces cooked.  
Size: A cup of rice fits inside two cupped palms, or is about the size of a tennis ball or a computer mouse.

Note - While many authorities and food labels use the full cup measurement, some recommend a smaller serving size of half a cup (Health Canada and the USDA My Plate for example). This can be quite confusing but is done to be consistent with grain serving recommendations.

1/2 cup of cooked rice = 1 serving of grain.
1 cup of cooked rice = 2 servings of grain. 

How many servings of rice should you have per day?
Rice is part of the grain food group. As well as rice, other foods like wholegrain bread, sprouted bread, gluten-free bread, noodles, cereal, oatmeal, pasta, quinoa, millet, tortillas, crackers, muffins, scones, biscuits, pancakes, or bagels can be eaten.

Servings of grains per day*:
Kids:       3-5
Teens:     5-8
Women:  5-6
Men:       6-8

*may be more or less depending on activity level

Which rice should I choose?
Brown rice is considered to be a better choice because it is a whole grain, and provides more nutrients and fibre than white rice. Brown rice may also lower your risk of developing type 2 diabetes.

Be aware of...

• Portion size - many restaurants and take aways provide much more than a cup of rice per person.
• Food poisoning - you can get sick if rice is not stored correctly after it has been cooked. Do not leave rice at room temperature for longer than 2 hours. Either cool it down in the fridge quickly or keep it piping hot. Do not reheat rice more than once. More food safety tips here. 

References
Australian Government, 2010. Recommended serves and serving sizes. [Online] Available at: http://www.measureup.gov.au/internet/abhi/publishing.nsf/Content/Portion+and+serving+sizes-lp [Accessed 25 February 2013].
Department of health, 2012. About the eatwell plate. [Online] Available at: http://www.dh.gov.uk/health/2012/06/about-the-eatwell-plate/#Guidelines%20for%20use%20and%20reproduction [Accessed 25 February 2013].
FDA, 2012. CFR - Code of Federal Regulations Title 21 PArt 101 -- Food Labeling, Silver Spring, MD: US Food and Drug Administration.
Health Canada, 2007. How much food you need every day. [Online] Available at: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php [Accessed 25 February 2013].
Health Canada, 2007. What is a food guide serving?. [Online] Available at: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/serving-portion-eng.php [Accessed 25 February 2013].
Sun, Q., Spiegelman, D., van Dam, R. M. and Holmes, M., 2010. White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women. Achives of Internal Medicine, 170(11), pp. 961-969.
US Department of Agriculture and US Department of Health and Human Services, 2010. Dietary Guidelines for Americans. 7th ed. Washinton, DC: US Government Printing Office.