Tag Archives: nutrition

Should You Take a Multivitamin?

Do you take a multivitamin every day? You’re not alone—about one in three Americans rely on them to meet their nutritional needs. But are they necessary?

Multivitamins may not be necessary for most healthy adults who eat a balanced diet. Instead, focusing on nutrient-rich whole foods can provide all the vitamins and minerals your body needs.

Let’s examine why a balanced diet might be better than a multivitamin for most people (and the situations when a supplement may still be helpful).

Why Whole Foods Are Better Than Multivitamins

For most adults, research shows that multivitamins don’t offer significant benefits if you’re already getting nutrients from food:

  • Limited Health Benefits: Studies from Johns Hopkins and Harvard suggest multivitamins don’t prevent chronic conditions like heart disease or cancer​​.
  • More Than Just Vitamins: Whole foods provide fiber, antioxidants, and other beneficial compounds that supplements can’t match.
  • Cost Savings: The average multivitamin costs between $10 and $30 monthly. Instead of spending that money on vitamins, investing in fresh, healthy foods that you enjoy eating can be better for your overall health​.

What a Balanced Diet Looks Like

A nutrient-rich, satisfying diet can provide all the vitamins and minerals you need. Here’s what to focus on:

  • Fruits and Vegetables: The CDC recommends filling half your plate with colorful fruits and vegetables at every meal. They contain vitamins like C and A, potassium, fiber, and antioxidants​.
  • Whole Grains: Brown rice, whole wheat bread, and oats are packed with B vitamins, iron, and fiber, which support digestion and energy.
  • Lean Proteins: Choose lean protein sources such as fish, poultry, beans, and nuts. These provide essential amino acids, zinc, iron, and B vitamins.
  • Dairy or Dairy Alternatives: Low-fat or fat-free dairy (or fortified alternatives like almond or soy milk) provides calcium and vitamin D, which are important for bone health.

When Might You Need a Multivitamin

There are situations where a multivitamin can be helpful, such as:

  • Pregnancy: Extra folic acid is vital to support a healthy pregnancy.
  • Health Conditions: Celiac disease or Crohn’s disease can impair nutrient absorption, making a supplement necessary.
  • Dietary Restrictions: A multivitamin may fill in the gaps if you have limited access to various foods or follow a restricted diet (such as vegan).

Always speak with your Primary Care Provider if you think you need a supplement. They can guide you based on your specific needs and refer you to MPCP’s Nutrition specialists to create a unique plan if necessary.

Nourish Your Body Right With a Balanced Diet

A balanced diet is the best way for most adults to get the nutrients your body needs. While multivitamins seem convenient, they don’t offer the same benefits as whole foods. Instead, focus on building meals that include a variety of fruits, vegetables, whole grains, and lean proteins. Not only will this save you money, but it will also improve your overall health in ways that supplements can’t.

If you have questions about your nutritional needs or whether a multivitamin is right for you, speak with your MPCP provider to discuss your diet and health goals.

 

Justin Moy, DNP

Justin Moy, DNP, joined Maryland Primary Care Physicians, LLC’s Columbia practice in 2024. He holds a Master of Science degree in Nursing and Doctor of Nursing Practice degree from University of Maryland, Baltimore.

To ‘G’ or not to ‘G’: Should you go gluten-free?

The gluten-free diet is the latest nutrition craze. Books, articles and TV shows tout the benefits of axing gluten, and it’s hard to walk down the grocery store aisle without encountering a raft of gluten-free products. A survey by Consumer Reports shows over 60% of Americans think that going gluten-free can improve their physical and mental health.

Advocates claim avoiding gluten leads to better digestion and gastrointestinal function, weight loss, higher energy, lower cholesterol, and a stronger immune system. There are even products to help you “detox” your body from gluten, suggesting that it is harmful.

So what is gluten, and are there health benefits to going gluten-free?

Gluten refers to a protein found in wheat, barley and rye. Cutting gluten out of your diet means cutting out gluten-containing bread, soup, pasta, cereal, and virtually any food or drink containing wheat, barley, rye or triticale (a newer grain with a similar quality as wheat).

There are people who definitely need to avoid gluten. Those with celiac disease ─ around 1% of Americans ─ may experience severe inflammation and damage to the lining of their small intestine. Even a small amount of gluten can cause bloating, cramping or skin rashes. Other people, who have gluten intolerance or sensitivity, do not suffer intestinal damage but may experience headaches, bloating, fatigue or diarrhea after eating foods with gluten.

For this relatively small group of people, a gluten-free diet functions as a detox diet by relieving their system of an irritant, and it can make a significant improvement in their quality of life.

For everyone else, research does not support the idea that cutting out gluten promotes good health. In fact, there are some good reasons not to go gluten-free:

Because wheat is ubiquitous in the American diet, completely eliminating gluten requires adopting a whole new diet. You would have to give up most breads, crackers, breakfast cereals, conventional pastas, pastry goods, beer and a wide range of processed foods made with small amounts of gluten.

Whole grains, which contain gluten, are rich in an array of vitamins and minerals, such as B vitamins and iron, as well as fiber. Studies show that whole-grain foods may help lower the risk of heart disease, type-2 diabetes, and some forms of cancer. The government’s Dietary Guidelines for Americans recommends that at least half of all carbohydrates in your diet come from whole-grain products.

A report from the American Dietetic Association warned that gluten-free products tend to be low in a wide range of important nutrients, including B vitamins, calcium, iron, zinc, magnesium, and fiber, so eliminating them may contribute to a nutritional deficiency.

Gluten-free does not automatically equal weight loss. Some gluten-free products make up for gluten by adding sugar and fat. In fact, a review of studies published in the Journal of Medicinal Food revealed that a gluten-free diet seems to increase the risk of overweight or obesity.

Most gluten-free alternatives, such as pasta and bread, are significantly more expensive than their conventional counterparts. A 2007 survey found that gluten-free pastas and breads were twice the price of conventional products, for instance.

If there are no proven benefits to a gluten-free diet, why do some people swear by it? It’s possible that, in addition to cutting out gluten, these people also make other, healthy changes, such as eating more fruits, vegetables, and lean meats, and fewer desserts and junk foods. These changes would naturally lead to feeling better and losing weight.

So, if you suspect you may have celiac disease or are gluten intolerant, see you doctor for testing and a diagnosis. If not, enjoy your gluten.

 

Tracy Jansen, M.D.Dr. Tracy Jansen is an MPCP partner and sees patients in the Pasadena office. She received her medical degree from Virginia Commonwealth University School of Medicine and completed her residency program in Family Practice at the Medical College of Georgia. She is certified by the American Board of Family Medicine.

Limiting Sugars in Your Diet

A Q&A with Dr. Pio Poblete of MPCP’s Columbia office

Q: How much sugar do people typically consume?

A: On average, Americans get about 16% of their daily calories from added sugars, according to the Food & Drug Administration.

While many foods naturally contain sugar, a lot more sugar is added to processed foods. For example, a 12-ounce can of cola contains seven teaspoons of sugar, although you might not see that word on the label. Other names for added sugars include high-fructose corn syrup, fruit juice concentrate, molasses, honey, and sucrose.

Even foods that you wouldn’t think of as sweet have added sugar, often in the form of high-fructose corn syrup. High-fructose corn syrup is a preservative, giving packaged foods a longer shelf life, and it plays a role in color and texture.

Q: 16% added sugars sounds like a lot. Are we eating too much?

A: Faced with mounting evidence about sugar’s harms, the 2015 Dietary Guidelines Advisory Committee has recommended that people limit added sugars to a maximum of 10% of their total daily calories.

Q: If I want to reduce my sugar consumption from 16% to 10%, how much sugar is that?

A: On a 2,000-calorie-a-day diet, that equals 12 teaspoons of sugar.

Q: Is added sugar a health concern?

A: Added sugars probably have a greater impact on high blood pressure (hypertension) than does sodium, and fructose in particular may increase cardiovascular (heart and blood vessel) risk. There’s evidence that added sugars, especially sugar-sweetened drinks, raise the risks of excess weight and obesity, as well as type 2 diabetes. And, of course, sugar is a major contributor to tooth decay.

Q: How can I reduce added sugar in my diet?

  1. Use these simple tips to consume less:
  • Drink water or other calorie-free drinks instead of sugary, non-diet sodas or sports drinks. That goes for blended coffee drinks, too.
  • When you drink fruit juice, make sure it’s 100 percent fruit juice — not juice drinks that have added sugar.
  • Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, skip the non-nutritious, sugary and frosted cereals.
  • Instead of adding sugar to cereal or oatmeal, add fresh fruit (try bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
  • Opt for reduced-sugar varieties of syrups, jams, jellies and preserves. Use other condiments sparingly. Salad dressings and ketchup have added sugar.
  • Choose fresh fruit for dessert instead of cakes, cookies, pies, ice cream and other sweets.
  • Buy canned fruit packed in water or juice, not syrup.
  • When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
  • Instead of adding sugar in recipes, use extracts such as almond, vanilla, orange or lemon.
  • Enhance foods with spices instead of sugar. Try ginger, allspice, cinnamon or nutmeg.
  • Substitute unsweetened applesauce for sugar in recipes (use equal amounts).

For a list of common foods and the amount of sugar they contain, see this article in Medical News Today.

Pio Poblete, M.D.Dr. Pio Poblete is an MPCP partner and practices in our Columbia office. He is certified by the American Board of Internal Medicine.

Rethinking Drinking: What’s the Healthy Choice?

James Chamberlain, M.D.

I am often asked questions about alcohol use, such as how much is safe and are there any health benefits. I tell my patients that drinking in moderation is fine. Alcohol is a part of our social fabric and there is nothing inherently bad about it. I tell my patients they don’t have to give up their glass of wine with dinner or a beer or two at a party, as long as they aren’t driving home. But I remind them that there are well-known downsides to excessive alcohol use and I urge caution for anyone who chooses to drink.

Clearly, the key is moderation. According to the Mayo Clinic, that is one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Examples of one drink include:

  • Beer: 12 fluid ounces
  • Wine: 5 fluid ounces
  • Distilled spirits (80 proof): 1.5 fluid ounces

Risks of Heavy Drinking

Heavy drinking is defined as more than three drinks on any day or more than seven drinks a week for women and for men older than age 65, and more than four drinks on any day or more than 14 drinks a week for men age 65 and younger. Binge drinking is four or more drinks within two hours for women and five or more drinks within two hours for men.

Heavy drinking can increase your risk of serious health problems, such as:

  • Certain cancers, including breast cancer and cancers of the mouth, pharynx, larynx and esophagus
  • Pancreatitis
  • Sudden death if you already have cardiovascular disease
  • Heart muscle damage (alcoholic cardiomyopathy) leading to heart failure
  • Stroke
  • High blood pressure
  • Liver disease
  • Brain damage and other problems in an unborn child

When to Avoid Alcohol

In certain situations, even moderate drinking may pose health risks. Ask your doctor whether you should avoid alcohol if:

  • You’re pregnant or trying to become pregnant
  • You have liver or pancreatic disease
  • You have heart failure or you’ve been told you have a weak heart
  • You take prescription or over-the-counter medications that can interact with alcohol
  • You’ve had a hemorrhagic stroke (when a blood vessel in your brain leaks or ruptures)
  • Any time you are going to get behind the wheel
  • In combination with a variety of medications – always consult your doctor about the “drug interaction” potential of your medication with alcohol

Warning signs of problem drinking

  • You feel guilty or ashamed about your drinking
  • You lie to others or hide your drinking habits
  • Your friends or family members are worried about your drinking
  • You need to drink in order to relax or feel better
  • You “black out” or forget what you did while you were drinking
  • You regularly drink more than you intended to
  • You have had problems in relationships, with work or with the law related to drinking
  • You have had medical problems related to alcohol use

Are There Benefits?

Over the years, several studies have suggested possible benefits for moderate alcohol use, including:

  • Reducing risk of developing and dying from heart disease
  • Lowering risk of ischemic stroke (when the arteries to your brain become narrowed or blocked, causing severely reduced blood flow)
  • Reducing risk of diabetes
  • Slight reduction in overall mortality for moderate drinkers when compared to non-drinkers

The key again is moderation. Many people find it difficult to stay under one or two drinks a day. A glass of wine or a beer each evening followed by heavier drinking on weekend nights is too much. It’s the average consumption per day that matters. If you know you will be drinking on the weekends it’s best to avoid those weeknight drinks. And everyone should be aware of the signs of problem drinking and seek help if they find themselves unable to control their alcohol use.
Talk to your family doctor if you are concerned about your drinking. We can help you figure out if it’s a problem and get you the help you need if it is.

Additional resources:
http://www.mayoclinic.org/diseases-conditions/alcoholism/basics/symptoms/con-20020866
https://ncadd.org/learn-about-alcohol/signs-and-symptoms

James Chamberlain, M.D.Dr. James Chamberlain is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. He received his medical degree from University of Maryland School of Medicine in 1985 and completed his residency program in Family Practice at The Medical University of South Carolina in 1988. Dr. Chamberlain sees patients in the Queenstown office.