Chaff column
April 14th 2009 07:32
Question one: I was wondering about the calorie content of each packet of Splenda, which contains sucralose, dextrose and maltodextrin. The packet states no calories, but there is one carbohydrate and one gram of sugar, which translates as 4 calories per packet, is that correct?
Carbohydrates, including sugar, sucralose, dextrose and maltodextrin (these are types of sugars too) contain approximately 17 kilojoules of energy per gram or 4 calories of energy per gram. So yes, Splenda does give you energy.
Question two: What are the causes and symptoms of osteoporosis?
Osteoporosis is caused by a combination of factors including menopause, smoking, lack of exercise, low calcium intake, excessive alcohol intake, irregular periods, being thin, diet high in salt, being bed bound, and a poor genetics (i.e. having a family history of fractures/osteoporosis). Exercise stimulates growth of bone tissue; whereas calcium helps, the bones build bone density. Too much salt causes calcium to be removed from the bones, as does not having enough oestrogen in the body. During menopause, the body stops making enough oestrogen and oestrogen is needed to keep calcium in the bones. Signs or symptoms of osteoporosis include fractures, and loss of height.
If you would like to know more about osteoporosis, I suggest having a look at Really Long Link which is a link to a guide on osteoporosis, written by the Ministry of Health.
Question three: What is the difference between iron deficient anaemia and iron deficiency? What are the causes of iron deficiency? What can I do to increase my iron levels?
They are both due to having a lack of iron in your blood and they can be serious because you need iron to help carry oxygen around the body. Iron deficiency is when you have normal haemoglobin (blood protein) levels, but you depleted iron stores (based on serum ferritin (blood protein) less than 12µg/l; transferrin (blood protein) saturation less than 16%). Iron deficient anaemia is when you have low haemoglobin as well as low ferritin levels.
Iron deficiency is caused by not getting enough iron in your diet, blood loss and poor absorption of iron from your diet.
So how do know if you have iron deficiency? You may have no symptoms, but a simple blood test should confirm whether you have low blood iron levels. Commons symptoms of iron deficiency include; lack of energy, pale skin, difficulty concentrating, and headaches, feeling irritable, and lowered immunity.
Eat iron rich foods, including red meat, chicken, fish, and pork as well as beans and lentils. Breakfast cereals, tofu, whole grains, Marmite, spinach, beans, peas and dried fruit are also good sources. Consume vitamin C rich foods and drinks to help enhance iron absorption from non-meat sources. Vitamin C sources include citrus, kiwifruit, potatoes, broccoli and fruit juice. Minimise consumption of foods that inhibit iron absorption, such as phytates (bran) and polyphenols (tea and coffee).
That’s me for this week. If you have any questions, then please email me at nutrition.advice@gmail.com or leave me a message here.
Krissi
Carbohydrates, including sugar, sucralose, dextrose and maltodextrin (these are types of sugars too) contain approximately 17 kilojoules of energy per gram or 4 calories of energy per gram. So yes, Splenda does give you energy.
Question two: What are the causes and symptoms of osteoporosis?
Osteoporosis is caused by a combination of factors including menopause, smoking, lack of exercise, low calcium intake, excessive alcohol intake, irregular periods, being thin, diet high in salt, being bed bound, and a poor genetics (i.e. having a family history of fractures/osteoporosis). Exercise stimulates growth of bone tissue; whereas calcium helps, the bones build bone density. Too much salt causes calcium to be removed from the bones, as does not having enough oestrogen in the body. During menopause, the body stops making enough oestrogen and oestrogen is needed to keep calcium in the bones. Signs or symptoms of osteoporosis include fractures, and loss of height.
If you would like to know more about osteoporosis, I suggest having a look at Really Long Link which is a link to a guide on osteoporosis, written by the Ministry of Health.
Question three: What is the difference between iron deficient anaemia and iron deficiency? What are the causes of iron deficiency? What can I do to increase my iron levels?
They are both due to having a lack of iron in your blood and they can be serious because you need iron to help carry oxygen around the body. Iron deficiency is when you have normal haemoglobin (blood protein) levels, but you depleted iron stores (based on serum ferritin (blood protein) less than 12µg/l; transferrin (blood protein) saturation less than 16%). Iron deficient anaemia is when you have low haemoglobin as well as low ferritin levels.
So how do know if you have iron deficiency? You may have no symptoms, but a simple blood test should confirm whether you have low blood iron levels. Commons symptoms of iron deficiency include; lack of energy, pale skin, difficulty concentrating, and headaches, feeling irritable, and lowered immunity.
Eat iron rich foods, including red meat, chicken, fish, and pork as well as beans and lentils. Breakfast cereals, tofu, whole grains, Marmite, spinach, beans, peas and dried fruit are also good sources. Consume vitamin C rich foods and drinks to help enhance iron absorption from non-meat sources. Vitamin C sources include citrus, kiwifruit, potatoes, broccoli and fruit juice. Minimise consumption of foods that inhibit iron absorption, such as phytates (bran) and polyphenols (tea and coffee).
That’s me for this week. If you have any questions, then please email me at nutrition.advice@gmail.com or leave me a message here.
Krissi
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