The Food Additive You Do Want

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Q: When Is A Fiber Not A Fiber?

A: when it’s a resistant starch. What’s it resistant to? Digestion. So, it functions as though a fiber, and by some systems, may get classified as such.

It’s a little like how sucralose is technically a sugar, but the body processes it like a fiber (but beware, because the sweetness of this disaccharide alone can trigger an insulin response anyway—dose dependent)

There may be other problems too:

But today’s not about sucralose, it’s about…

Guar gum’s surprising dietary role

You may have noticed “guar gum” on the list of ingredients of all kinds of things from baked goods to dairy products to condiments to confectionary and more.

It’s also used in cosmetics and explosives, but let’s not focus on that.

It’s used in food products as…

  • a bulking agent
  • a thickener
  • a stabilizer

Our attention was caught by a new study, that found:

Resistant starch intake facilitates weight loss in humans by reshaping the gut microbiota

Often people think of “fiber helps weight loss” as “well yes, if you are bulking out your food with sawdust, you will eat less”, but it’s not that.

There’s an actual physiological process going on here!

We can’t digest it, but our gut microbiota can and will ferment it. See also:

Fiber against pounds: Resistant starch found to support weight loss

Beyond weight loss

Not everyone wants to lose weight, and even where weight loss is a goal, it’s usually not the only goal. As it turns out, adding guar gum into our diet does more things too:

Resistant starch supplement found to reduce liver triglycerides in people with fatty liver disease

(specifically, this was about NAFLD, non-alcoholic fatty liver disease)

Digging a little, it seems the benefits don’t stop there either:

Diet high in guar gum fiber limits inflammation and delays multiple sclerosis symptoms

(this one was a rodent study, but still, it’s promising and it’s consistent with what one would expect based on what else we know about its function in diet)

Should we just eat foods with guar gum in as an additive?

That depends on what they are, but watch out for the other additives if you do!

You can just buy guar gum by itself, by the way (here’s an example product on Amazon).

It’s doubtlessly no fun to take as a supplement (we haven’t tried this one), but it can be baked into bread, if baking’s your thing, or just used as a thickener in recipes where ordinarily you might use cornstarch or something else.

Can I get similar benefits from other foods?

The relevant quality is also present in resistant starches in general, so you might want to check out these foods, for example:

9 Foods That Are High in Resistant Starch

You can also check out ways to increase your fiber intake in general:

Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

Enjoy!

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  • How To Make Drinking Less Harmful

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    Making Drinking Less Harmful

    We often talk of the many ways alcohol harms our health, and we advocate for reducing (or eliminating) its consumption. However, it’s not necessarily as easy as all that, and it might not even be a goal that everyone has. So, if you’re going to imbibe, what can you do to mitigate the harmful effects of alcohol?

    There is no magical solution

    Sadly. If you drink alcohol, there will be some harmful effects, and nothing will completely undo that. But there are some things that can at least help—read on to learn more!

    Coffee

    It’s not the magical sober-upperer that some would like it to be, but it is good against the symptoms of alcohol intoxication, and slightly reduces the harm to your body, because it is:

    • Hydrating (whereas alcohol is dehydrating)
    • A source of antioxidants (whereas alcohol causes oxidative stress, which has nothing to do with psychological stress, and is a kind of cellular damage)
    • A stimulant, assuming it is not decaffeinated (it’s worth noting that its stimulant effects work partly by triggering vasoconstriction, which is the opposite of the vasodilation caused by alcohol)

    To this end, the best coffee for anti-alcohol effects should be:

    • Caffeinated, and strong
    • Long (we love espresso, but we need hydration here and that comes from volume!)
    • Without sugar (you don’t want to create an adverse osmotic gradient to leech water from your body)

    As for milk/cream/whatever, have it or don’t, per your usual preference. It won’t make any difference to the alcohol in your system.

    Antioxidants, polyphenols, flavonoids, and things with similar mechanisms

    We mentioned that coffee contains antioxidants, but if you want to really bring out the heavy guns, taking more powerful antioxidants can help a lot. If you don’t have the luxury of enjoying berries and cacao nibs by the handful, supplements that have some similar benefits are a perfectly respectable choice.

    For example, you might want to consider green tea extract:

    L-theanine 200mg (available on Amazon)

    Specialist anti-alcohol drugs

    These are somewhat new and the research is still ongoing, but for example:

    Dihydromyricetin (DHM) as a novel anti-alcohol intoxication medication

    In short, DHM is a flavonoid (protects against the oxidative stress caused by alcohol, and has been found to reduce liver damage—see the above link) and also works on GABA-receptors (reduces alcohol withdrawal symptoms after cessation of drinking, and thus also reduces hangovers).

    Once again: the marketing claims of such drugs may be bold, but there’s a lot that’s not known and they’re not a magic pill. They do NOT mean you can take them alongside drinking and drink what you like with impunity. However, they may help mitigate some of the harmful effects of alcohol. If you wish to try them, these can be purchased at pharmacies or online, for example:

    Alcohol Defense Capsules (available on Amazon)

    Bottom line

    Alcohol is bad for your health and none of the above will eliminate the health risks. But, if you’re going to have alcohol, then having the above things as well may at least somewhat reduce the harm done.

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  • Which Osteoporosis Medication, If Any, Is Right For You?

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    Which Osteoporosis Medication, If Any, Is Right For You?

    We’ve written about osteoporosis before, so here’s a quick recap first in case you missed these:

    All of those look and diet and/or exercise, with “diet” including supplementation. But what of medications?

    So many choices (not all of them right for everyone)

    The UK’s Royal Osteoporosis Society says of the very many osteoporosis meds available:

    ❝In terms of effectiveness, they all reduce your risk of broken bones by roughly the same amount.

    Which treatment is right for you will depend on a number of things.❞

    …before then going on to list a pageful of things it will depend on, and giving no specific information about what prescriptions or proscriptions may be made based on those factors.

    Source: Royal Osteoporosis Society | Which medication should I take?

    We’ll try to do better than that here, though we have less space. So let’s get down to it…

    First line drug offerings

    After diet/supplementation and (if applicable) hormones, the first line of actual drug offerings are generally biphosphates.

    Biphosphates work by slowing down your osteoclasts—the cells that break down your bones. They may sound like terrible things to have in the body at all, but remember, your body is always rebuilding itself and destruction is a necessary act to facilitate creation. However, sometimes things can get out of balance, and biphosphates help tip things back into balance.

    Common biphosphates include Alendronate/Fosamax, Risedronate/Actonel, Ibandronate/Boniva, and Zolendronic acid/Reclast.

    A common downside is that they aren’t absorbed well by the stomach (despite being mostly oral administration, though IV versions exist too) and can cause heartburn / general stomach upset.

    An uncommon downside is that messing with the body’s ability to break down bones can cause bones to be rebuilt-in-place slightly incorrectly, which can—paradoxically—cause fractures. But that’s rare and is more common if the drugs are taken in much higher doses (as for bone cancer rather than osteoporosis).

    Bone-builders

    If you already have low bone density (so you’re fighting to rebuild your bones, not just slow deterioration), then you may need more of a boost.

    Bone-building medications include Teriparatide/Forteo, Abaloparatide/Tymlos, and Romosozumab/Evenity.

    These are usually given by injection, usually for a course of one or two years.

    Once the bone has been built up, it’ll probably be recommended that you switch to a biphosphate or other bone-stabilizing medication.

    Estrogen-like effects, without estrogen

    If your osteoporosis (or osteoporosis risk) comes from being post-menopausal, estrogen is a very common (and effective!) prescription. However, some people may wish to avoid it, if for example you have a heightened breast cancer risk, which estrogen can exacerbate.

    So, medications that have estrogen-like effects post-menopause, but without actually increasing estrogen levels, include: Raloxifene/Evista, and also all the meds we mentioned in the bone-building category above.

    Raloxifene/Evista specifically mimics the action of estrogen on bones, while at the same time blocking the effect of estrogen on other tissues.

    Learn more…

    Want a more thorough grounding than we have room for here? You might find the following resource useful:

    List of 82 Osteoporosis Medications Compared (this has a big table which is sortable by various variables)

    Take care!

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  • The Power Foods Diet – by Dr. Neal Barnard

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    First, what this is not: it’s not a cookbook. There are recipes, more than a hundred if we consider such things as “barbecue sauce” as a standalone recipe, and if we overlook such things as how “perfect hot oatmeal” is followed on the next page by a recipe for “perfect hot oatmeal with berries”.

    However, as we say, it’s not a cookbook; it’s first and foremost an educational text on the topic of nutrition.

    Here we will learn about good eating for general health, which foods are natural appetite-suppressants, which foods reduce our body’s absorption of sugars from foods (not merely slowing, but flushing them away so they cannot be absorbed at all), and which foods actually boost metabolism for a few hours after the meal.

    Dr. Barnard also talks about some foods that are more healthy, or less healthy, than popularly believed, and how to use all this information to craft a good, optimized, dietary plan for you.

    Bottom line: there’s a lot of good information here, and the recipes are simply a bonus.

    Click here to check out The Power Foods Diet, and optimize yours!

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  • The Vegan Instant Pot Cookbook – by Nisha Vora

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We all know that we should “eat the rainbow” (and that no, Skittles do not count)… So why do we often find ourselves falling into the same familiar habits and well-worn comfort foods?

    Nisha Vora, of “Rainbow Plant Life“, is here to make things a lot easier—brightening up our plates is her mission!

    In this Instant Pot-authorized, beautifully illustrated cookbook, Vora offers us 90 recipes to do just that. And because it’s an Instant Pot cookbook, they’re all super easy.

    What if you don’t have an Instant Pot? Well, don’t tell Instant Pot we said this, but another pressure cooker brand will work too. And if you don’t have any pressure cooker, the recipes are modifiable for regular pots and pans. The recipes also lend themselves well to slow-cooker cooking, for that matter!

    Where Vora really excels though is in making mostly-one-pot dishes beautiful and tasty.

    The recipes, by the way, are drawn from cuisines from all around the world, and cover:

    • summer and winter dishes
    • breakfasts, sides, mains, desserts
    • the healthy and the decadent (and sometimes both!)

    As for the presentation of each recipe, we get at least one full-page photo of the finished dish and sometimes extras of the steps. We get a little intro, the usual information about ingredients etc, and a no-fuss step-by-step method. It’s very easy to use.

    If you have allergies or other dietary considerations, this book is pretty mindful of those, making substitutions minimal and easy.

    Bottom line: this comprehensive book will seriously brighten up the colors of your cooking!

    Click here to check out “The Vegan Instant Pot Cookbook” on Amazon and get brightening up your dishes!

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  • Dr. Kim Foster’s Method For Balancing Hormones Naturally

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Not just sex hormones, but also hormones like cortisol (the stress hormone), and thyroid hormones (for metabolism regulation) too! The body is most of the time self-regulating when it comes to hormones, but there are things that we can do to help our body look after us correctly.

    In short, if we give our body what it needs, it will (usually, barring serious illness!) give us what we need.

    Dr. Foster recommends…

    Foods:

    • Healthy fats (especially avocados and nuts)
    • Lean proteins (especially poultry, fish, and legumes)
    • Fruits & vegetables (especially colorful ones)
    • Probiotics (especially fermented foods like sauerkraut, kimchi, etc)
    • Magnesium-rich foods (especially dark leafy greens, nuts, and yes, dark chocolate)

    Teas:

    • Camomile tea (especially beneficial against cortisol overproduction)
    • Nettle tea (especially beneficial for estrogen production)
    • Peppermint tea (especially beneficial for gut health, thus indirect hormone benefits)

    Stress reduction:

    • Breathing exercises (especially mindfulness exercises)
    • Yoga (especially combining exercise with stretches)
    • Spending time in nature (especially green spaces)

    Dr. Foster explains more about all of these things, along with more illustrative examples, so if you can, do enjoy her video:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to read more about this topic?

    You might like our main feature: What Does “Balance Your Hormones” Even Mean?

    Enjoy!

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  • Patient Underwent One Surgery but Was Billed for Two. Even After Being Sued, She Refused To Pay.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Jamie Holmes says a surgery center tried to make her pay for two operations after she underwent only one. She refused to buckle, even after a collection agency sued her last winter.

    Holmes, who lives in northwestern Washington state, had surgery in 2019 to have her fallopian tubes tied, a permanent birth-control procedure that her insurance company agreed ahead of time to cover.

    During the operation, while Holmes was under anesthesia, the surgeon noticed early signs of endometriosis, a common condition in which fibrous scar tissue grows around the uterus, Holmes said. She said the surgeon later told her he spent about 15 minutes cauterizing the troublesome tissue as a precaution. She recalls him saying he finished the whole operation within the 60 minutes that had been allotted for the tubal ligation procedure alone.

    She said the doctor assured her the extra treatment for endometriosis would cost her little, if anything.

    Then the bill came.

    The Patient: Jamie Holmes, 38, of Lynden, Washington, who was insured by Premera Blue Cross at the time.

    Medical Services: A tubal ligation operation, plus treatment of endometriosis found during the surgery.

    Service Provider: Pacific Rim Outpatient Surgery Center of Bellingham, Washington, which has since been purchased, closed, and reopened under a new name.

    Total Bill: $9,620. Insurance paid $1,262 to the in-network center. After adjusting for prices allowed under the insurer’s contract, the center billed Holmes $2,605. A collection agency later acquired the debt and sued her for $3,792.19, including interest and fees.

    What Gives: The surgery center, which provided the facility and support staff for her operation, sent a bill suggesting that Holmes underwent two separate operations, one to have her tubes tied and one to treat endometriosis. It charged $4,810 for each.

    Holmes said there were no such problems with the separate bills from the surgeon and anesthesiologist, which the insurer paid.

    Holmes figured someone in the center’s billing department mistakenly thought she’d been on the operating table twice. She said she tried to explain it to the staff, to no avail.

    She said it was as if she ordered a meal at a fast-food restaurant, was given extra fries, and then was charged for two whole meals. “I didn’t get the extra burger and drink and a toy,” she joked.

    Her insurer, Premera Blue Cross, declined to pay for two operations, she said. The surgery center billed Holmes for much of the difference. She refused to pay.

    Holmes said she understands the surgery center could have incurred additional costs for the approximately 15 minutes the surgeon spent cauterizing the spots of endometriosis. About $500 would have seemed like a fair charge to her. “I’m not opposed to paying for that,” she said. “I am opposed to paying for a whole bunch of things I didn’t receive.”

    The physician-owned surgery center was later purchased and closed by PeaceHealth, a regional health system. But the debt was turned over to a collection agency, SB&C, which filed suit against Holmes in December 2023, seeking $3,792.19, including interest and fees.

    The collection agency asked a judge to grant summary judgment, which could have allowed the company to garnish wages from Holmes’ job as a graphic artist and marketing specialist for real estate agents.

    Holmes said she filed a written response, then showed up on Zoom and at the courthouse for two hearings, during which she explained her side, without bringing a lawyer. The judge ruled in February that the collection agency was not entitled to summary judgment, because the facts of the case were in dispute.

    More From Bill Of The Month

    Representatives of the collection agency and the defunct surgery center declined to comment for this article.

    Sabrina Corlette, co-director of Georgetown University’s Center on Health Insurance Reforms, said it was absurd for the surgery center to bill for two operations and then refuse to back down when the situation was explained. “It’s like a Kafka novel,” she said.

    Corlette said surgery center staffers should be accustomed to such scenarios. “It is quite common, I would think, for a surgeon to look inside somebody and say, ‘Oh, there’s this other thing going on. I’m going to deal with it while I’ve got the patient on the operating table.’”

    It wouldn’t have made medical or financial sense for the surgeon to make Holmes undergo a separate operation for the secondary issue, she said.

    Corlette said that if the surgery center was still in business, she would advise the patient to file a complaint with state regulators.

    The Resolution: So far, the collection agency has not pressed ahead with its lawsuit by seeking a trial after the judge’s ruling. Holmes said that if the agency continues to sue her over the debt, she might hire a lawyer and sue them back, seeking damages and attorney fees.

    She could have arranged to pay off the amount in installments. But she’s standing on principle, she said.

    “I just got stonewalled so badly. They treated me like an idiot,” she said. “If they’re going to be petty to me, I’m willing to be petty right back.”

    The Takeaway: Don’t be afraid to fight a bogus medical bill, even if the dispute goes to court.

    Debt collectors often seek summary judgment, which allows them to garnish wages or take other measures to seize money without going to the trouble of proving in a trial that they are entitled to payments. If the consumers being sued don’t show up to tell their side in court hearings, judges often grant summary judgment to the debt collectors.

    However, if the facts of a case are in dispute — for example, because the defendant shows up and argues she owes for just one surgery, not two — the judge may deny summary judgment and send the case to trial. That forces the debt collector to choose: spend more time and money pursuing the debt or drop it.

    “You know what? It pays to be stubborn in situations like this,” said Berneta Haynes, a senior attorney for the National Consumer Law Center who reviewed Holmes’ bill for KFF Health News.

    Many people don’t go to such hearings, sometimes because they didn’t get enough notice, don’t read English, or don’t have time, she said.

    “I think a lot of folks just cave” after they’re sued, Haynes said.

    Emily Siner reported the audio story.

    After six years, we’ll have a final installment with NPR of our Bill of the Month project in the fall. But Bill of the Month will continue at KFF Health News and elsewhere. We still want to hear about your confusing or outrageous medical bills. Visit Bill of the Month to share your story.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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