Numbers Game: Answer

A 20 ounce bottle of Snapple Mixed-Up Berry Iced Tea contains 13 teaspoons of added sugar (in the form of high fructose corn syrup).

The truly frightening part is that sugar appears before tea in the ingredient list (meaning that, by weight, there is more sugar than tea.)

The Snapple website, meanwhile, devotes an entire section to the health benefits of tea. That's akin to talking about the healthful properties of broccoli and sweet potatoes only to deep fry them in tempura batter!

Thirteen teaspoons of high fructose corn syrup in tea? They might want to rethink the "made from the best stuff on Earth" slogan.

You Ask, I Answer: Instant Tea/Coffee

[Do the health benefits you mentioned about tea and coffee] apply to instant [varieties]?

-- Corey Clark
Via the blog

To a certain extent.

Freshly brewed teas and coffees have higher amount of antioxidants and polyphenols, but instant varieties still deliver their share.

Keep in mind that products like General Foods International Coffees (pictured at left) are coffee drinks mixes -- NOT instant coffees.

These products contain more sugar, hydrogenated oils, and artificial flavors than they do coffee!

You Ask, I Answer: Tea & Coffee

I've read a lot about the supposed health benefits of tea (especially green) and coffee [in regards to] cancer, heart disease, and Parkinson's disease [risk].

Any hard data on this?

[If so, do the health benefits] apply to all kinds of teas and coffees?

What about decaf varieties?

-- Corey Clark
(location withheld)

There is plenty of data in the scientific literature showing the health benefits of coffee.

Coffee beans contain a wide array of antioxidants, polyphenols, and health-promoting compounds.

Consistent consumption of 16 to 24 ounces of coffee a day has been linked with decreased risk of Parkinson's disease, liver cancer, type-2 diabetes, and cardiovascular disease.

Additionally, the antioxidants in coffee have been shown to reduce inflammation and inhibit cellular tumor growth.

What these studies basically show is that healthy individuals (these recommendations do not apply to pregnant women) who drink coffee regularly do not need to be concerned with cutting it out of their diet for health reasons.

That said, some percent of the population is sensitive to caffeine, so they are wise to avoid it.

Luckily, both caffeinated AND decaffeinated coffees and teas share the same amount of flavonoids and antioxidants.

Speaking of teas, all varieties (green, white, and black) offer plenty of flavonoids and antioxidants. Herbal teas, however, offer significantly lower amounts.

The biggest issue with these beverages is what people are putting into them (syrups, tablespoon upon tablespoon of sugar, mounds of whipped cream, etc.) that often turns them into calorie, sugar, and fat-laden drinks that do more harm than good.

You Ask, I Answer: Tea & Iron Absorption

The macrobiotic way of eating includes hojicha and kukicha (2 different kinds of teas) as a main beverage usually around meals, [so in light of your posting about tea affecting iron absorption,] is this a problem?

Are there studies as to which types of tea have high amounts of phytates or iron inhibitors?

-- "gd"
Via the blog

The issue of phytates and tannins in tea reducing iron absorption is only problematic for people with borderline iron consumption and/or whose only sources of iron are of the non-heme variety.

After all, it is only that kind of iron --found in plants, eggs, and dairy -- which tea binds (heme iron, found in meat, actually helps absorb non-heme iron.)

If the two teas you mention are recommended as accompaniments to meals, it will certainly cause a higher reduction of iron absorption than if they are consumed between meals.

I recommend playing it safe and separating "tea time" and "meal time" by at least 45 minutes.

I want to make it clear that total tea consumption does not affect non-heme iron absorption; it is the TIMING of the consumption that matters.

Remember, too, that vitamin C aids in the absorption of non-heme iron.

So, squeezing a wedge of lemon into tea, or including potent sources of vitamin C in our meal (i.e.: tomatoes, red bell peppers, kale, and broccoli, to name a few) can help counteract some of tea's iron-blocking properties.

Although all teas contain phytates and tannins and affect non-heme iron absorption, black tea contains the highest levels of these inhibitors, while herbal varieties contain lower amounts.

Numbers Game: Consumption Vs. Absorption

Having a cup of tea with a meal decreases the body's absorption of non-heme iron (the only type of iron provided by plant-based foods, dairy products, and eggs) contained in that meal by roughly ___________ percent.

a) 25
b) 39
c) 47
d) 60

Leave your guess in the "comments" section and come back on Thursday for the answer.

Tea. Simply, Tea

Everyone has food quirks.

One of mine, for instance, is that while I often crave cold tea drinks, I am not a fan of hot tea (unless I am sipping a cup of green tea with my sushi).

Sadly, whenever I get the urge to drink a refreshing bottle of cold tea on-the-go, I am faced with various brands that pour in several teaspoons of sugar -- many times just as much as a can of Coke! -- into the mix.

Iton En's Teas' Tea saved me. Their line (Rose Green and Jasmine are my favorites) is completely sugar-free.

This does not mean they use artificial sweeteners or fancy euphemisms for sugar (i.e.: "evaporated cane juice crystals").

Quite simply, they allow the refreshing taste of tea to speak for itself.

The result? A zero-calorie, tasty alternative for people who would like a little variety from water.

By the way -- if you are ever in New York, stop by their beautiful flagship store on Madison Avenue for all your tea needs!

You Ask, I Answer: Tea, Caffeine, & Hydration

I know that caffeine is a diuretic. I drink black tea in the morning then switch to herbal in the afternoon. I have convinced myself that since the herbal tea doesn't have caffeine that it is a good source of water and hydration. Am I thinking clearly in this regard?

Regarding the black tea - I make a large pot of tea with a single tea bag - pretty much 3 or 4 cups with just one bag. Does this still put me in water deficit or do I get partial credit for the water consumption?

Always wondered about this - what is the equilibrium point for water and caffeine when it comes to tea?

And, any thoughts about green tea and water consumption?

-- Quinn Andrus
American Embassy in Doha, Qatar

Many people think nutrition deals exclusively with food, but liquid intake also plays a significant role.

After all, humans can survive for up to six weeks without food, but only a week without water.

Like solid food, liquids also fall prey to myths.

A popular one? That tea is a diuretic.

The Institute of Medicine released revised hydration guidelines in April of 2004 which concluded there is no evidence that moderate intake of caffeine results in "body water deficits".

This is not to say caffeine in and of itself is not a diuretic – it is, in the sense that it increases urine production, especially when consumed in high doses.

Keep in mind, though, that the same thing can be said about water. You will urinate at a higher volume on the days you drink ten, rather than five, glasses of water.

Unlike water, though, caffeine can relax the lower esophageal sphincter and cause acid reflux.

But, let's go back to the issue of hydration.

A 2000 study published in the Journal of American College of Nutrition concluded that there is no evidence supporting the commonly held belief that caffeine-containing fluids result in dehydration.

Dehydration has to do with a very simple equation -- fluid intake minus fluid loss. If your equation results in a negative, you are dehydrated. Positive? Then you're fine.

If you feel thirsty and have a cup of tea, you will not be dehydrating yourself further.

It has been determined that in order for tea to have a significant diuretic effect and increase heart rate, one must consume approximately 300 milligrams in one sitting (that is equivalent to six cups of tea).

Additionally, it is also worth noting that, over time, regular tea drinkers develop a tolerance to caffeine.

Remember, too, that hydration recommendations do not only apply to liquids – the foods we eat also contain water.

In conclusion, healthy individuals drinking two or three cups (using three bags) of tea a day -- whether black, green, or white -- do not have to worry about dehydration.

All-Star of the Day: Tea

Nutrition isn't just about food. Beverages, such as tea, can play an important role in maintaining a healthy lifestyle.

Not only does tea -- whether green, white, black, or red (also known as oolong) -- have as much as 1000 (yes, one thousand) percent more antioxidants than many fruits and vegetables, it also gives our bodies a huge detoxifying boost.

White tea is the least processed, since its leaves only undergo air-drying. Green tea leaves are steamed and dried, while black and red tea ones undergo a fermentation process. Although a few healthy compounds are lost during processing, all teas are nutritional champs in their purest form (i.e.: brewed as opposed to a Snapple drink, which is basically sugar and water with a little tea thrown in).

All teas have high amounts of natural plants antioxidants known as polyphenols and cachetins, which look for cell-damaging free radicals and prevent them from doing further damage, thereby helping decrease our risk of cancers and blood clots.

There's more! Numerous studies have shown that having 2 cups of tea a day can help lower total and bad cholesterol and slow the growth of tumors.

A little Nutrition 101: bad cholesterol (LDL) is especially dangerous when it oxidizes as a result of exposure to free radicals and becomes particularly sticky (not a good quality in something that deposits in our arteries). Luckily, antioxidants, as their name suggest, prevent oxidizing and make it harder for bad cholesterol to reside in our arteries as hard plaque.

Tea also has antioxidants known as flavonoids, which, research suggests, may help prevent blood clots.

A 2004 study by the UCLA Department of Urology found that green tea extract in particular slowed down the multiplication of bladder cancer cells.

Great news for women -- a December 2005 study by the Karolinska Institute in Sweden concluded that two cups of tea a day decreased a woman's risk of ovarian cancer by as much as 46 percent.

Bagged teas have the highest amount of antioxidants, and to ensure these compounds end up in your, dunk the bag several times while the tea steeps for at least 3 minutes.

Don't think you have to drink tea by itself to get benefits. One common myth perpetrated by tea purists is that the addition of milk cancels out much of its health benefits, which is entirely
untrue.

Tea does bind with iron, so it's recommended you consume tea between meals rather than with them to make sure you are fully absorbing the iron in your food. If you insist on tea to accompany your meals, I recommend adding some lemon to it, since vitamin C aids with iron absorption.

It is worth noting that these wonderful health properties do NOT apply to herbal teas, which are not made from the same leaves as the above-mentioned teas.