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Published on Leave a comment on The Taste of Breast Milk Varies Depending On Foods Eaten
Breastfeeding
Credit: Wikimedia Commons/ Anton Nosik

A recent small study confirms what many nursing mothers already suspect - that what the mother eats has an effect on the flavor of breast milk. There has been a lot of anecdotal evidence of the taste of breast milk varying depending on foods eaten, but not much evidence. Earlier studies did find a taste effect from some foods (e.g. carrots, garlic), but not others.

Researchers at the Technical Univ. of Munich investigated whether dominant tastes of a curry dish (red chili, pepper, ginger) were transferred to the breast milk of 16 nursing mothers. They found that one hour after eating a curry dish, the breast milk of nursing mothers contained piperine (from pepper), but not substances from red chili and ginger. And it was still there in breast milk produced hours later.

Interestingly, while the researchers thought that even though the piperine could be detected with laboratory instruments, they doubted it could be tasted by infants. Hmm.. don't know if infants would agree. Humans are incredibly sensitive to tastes and odors. It is thought that early exposure to all sorts of different smells and tastes could have an effect on later food preferences.

Because only piperine (from pepper) was detected and not the other chemicals they looked for (curcumin, capsaicin, 6-gingerol, etc.), the researchers hypothesize that there is a barrier between the mother's circulation and the mammary glands - which only some compounds can cross (such as piperine). This would be comparable to the blood-brain barrier (BBB), which regulates and restricts compounds from getting to the brain.

They point out that caffeine and piperine both can cross the blood-brain barrier, and both have been shown to get into breast milk. [By the way, studies show other compounds also appear in breast milk such as lycopene (from tomatoes).] Bottom line: Eat a variety of foods when nursing.

From Science Daily: Spicy breast milk?

Breast milk is the first food that babies consume. Various studies have suggested that the "taste experience" in early childhood influences eating behavior in adults. Unlike standardized infant formula, natural milk does not taste and smell the same every day. The differences are largely due to the maternal diet.  ...continue reading "The Taste of Breast Milk Varies Depending On Foods Eaten"

Published on Leave a comment on Coffee and Tea Drinking Associated With Lower Rates of Stroke and Dementia

Some good news - a recent study found that daily coffee and tea drinking is associated with lower rates of stroke and dementia. Just an association, not a definite cause and effect, but still... nice to hear some (more) good news for us coffee and tea drinkers.

Researchers analyzed data from a large group in the United Kingdom's Biobank (a large medical data base). The 365,682 participants (aged 50 to 74 years old) were followed for about 11 years. They found that drinking coffee and tea separately or in combination were associated with a lower risk of stroke and dementia. Coffee alone or in combination with tea was also associated with lower risk of post-stroke dementia.

Most interesting finding: Drinking 2 to 3 cups of coffee with 2 to 3 cups of tea daily was associated with a 32% lower risk of stroke and a 28% lower risk of dementia (when compared to those who do not drink coffee and tea).

How much was best in this study? Moderate amounts of coffee and tea consumption are best. Two to 3 cups of coffee per day or 3 to 5 cups of tea per day, or a combination of 4 to 6 cups of coffee and tea per day, were linked with the lowest rates of stroke and dementia.

From Science Daily: Coffee and tea drinking may be associated with reduced rates of stroke and dementia

Drinking coffee or tea may be associated with a lower risk of stroke and dementia, according to a study of healthy individuals aged 50-74 publishing Nov. 16 in the open-access journal PLOS Medicine. Drinking coffee was also associated with a lower risk of post-stroke dementia.  ...continue reading "Coffee and Tea Drinking Associated With Lower Rates of Stroke and Dementia"

Published on Leave a comment on Pesticides and the Mediterranean Style Diet

Whether one eats organic foods or non-organic foods does make  difference, even when eating a healthy Mediterranean style diet. A recent study found a difference is in the amount of pesticides ingested, with much less in the organic diet. Which makes sense.

A Mediterranean style diet emphasizes fruits, vegetables, whole grains, nuts, and legumes - thus lots of produce and fiber, much more than in a Western style diet. However, the study found that just 2 weeks of a Mediterranean diet with either organic foods or non-organic (conventional) foods made a huge difference in the amount of pesticides ingested. They measured this by looking at pesticide residues excreted in the urine.

In persons eating an all organic Mediterranean style diet 91% lower pesticide residues were excreted in the urine when compared to those eating a non-organic Mediterranean style diet! The study also showed that pesticide exposure actually increased in 1 group (the non-organic Mediterranean diet group) when compared to their normal non-organic (conventional) Western diet.

Participants (British postgraduate students, all adults) in a small study ate their normal Western diet (e.g., hamburgers, french fries) both before and after a 2 week period in which they ate a Mediterranean style diet (e.g., Greek salad, sweet and sour chicken, vegetables, and whole grain rice). During the Mediterranean style diet phase (the middle 2 weeks) all foods eaten by one group (13 persons) were organic, and in the second group (14 persons) they were all non-organic (conventional).

Other studies have also found similar findings (organic foods lowers pesticide levels in body), and lower incidence of cancer in those eating organic foods.

Bottom line: Yes, a Mediterranean style diet (whether non-organic or organic) is still considered healthiest for us all sorts of ways, including our gut microbiome. But.. try to eat as many organic foods as possible to lower exposure to all sorts of pesticides.

Excerpts from Beyond Pesticides: Unless You Go Organic, Switching to ‘Healthier’ Mediterranean Diet Increases Pesticide Exposure Three-fold

Replacing a modern, ‘western’ diet of highly processed foods with a Mediterranean diet filled with conventional, chemically-grown fruits and vegetables triples exposure to toxic pesticides, according to research recently published in The American Journal of Clinical Nutrition. However, this disturbing change can be eliminated by eating a Mediterranean diet consisting entirely of organic food, which is not sprayed with synthetic pesticides.  ...continue reading "Pesticides and the Mediterranean Style Diet"

Published on Leave a comment on A Daily Multivitamin Linked to Slower Brain Aging In Older Adults

All of us want to age well, with as little physical and mental decline as possible. Multivitamins may help. A recent study found that in older adults (over 65 years) taking an ordinary multivitamin daily for at least 3 years is associated with a 60% slowing of cognitive decline. That's huge!

Unfortunately, in this study ingesting cocoa flavanols did not have any beneficial effect. The multivitamins appeared to be most beneficial for persons with heart disease.

What made this study noteworthy were the large number of participants, that there were different groups, and that there was also a control group who got a placebo (in other words - a fake pill). It was an observational study, therefore can't definitely say cause and effect, but still... those are nice results.

From Medscape: Multivitamins, but Not Cocoa, Tied to Slowed Brain Aging

Taking a daily multivitamin for 3 years is associated with a 60% slowing of cognitive aging, with the effects especially pronounced in patients with cardiovascular (CVD) disease, new research suggests. ...continue reading "A Daily Multivitamin Linked to Slower Brain Aging In Older Adults"

Published on Leave a comment on Possible Link Between Palm Oil and Cancer Spread
Oil palms Credit: Wikipedia

An interesting and potentially important cancer study was just published, but will the results hold up in humans? Researchers found that a diet rich in palm oil, which contains palmitic acid, promoted the spread (metastasizing) of two cancers - oral carcinomas and melanoma skin cancer. In mice.

Palm oil is very commonly used in foods. However, the international team of researchers did not find this occurring with fatty acids that are found in olive oil or flaxseeds. (They contain oleic acid or linoleic acid, which are omega-9 and omega-6 fats.)

What does this mean? In this study, dietary palm oil promoted the spread of existing cancers in mice. If you want to be extra cautious, especially if you already have cancer, avoid palm oil and perhaps instead use olive oil. Professor Benitah, one of the researchers said:

"I think it is too early to determine which type of diet could be consumed by patients with metastatic cancer that would slow down the metastatic process. That said, based on our results one would think that a diet poor in palmitic acid could be effective in slowing down the metastatic process, but much more work is needed to determine this."

Of course further studies are needed in humans. But... it is important to note that extra virgin olive oil is viewed as anti-inflammatory and linked to a lower incidence of some cancers, including breast cancer.

From Medical Xpress: Researchers discover link between dietary fat and the spread of cancer

The study, published in the journal Nature and part-funded by the UK charity Worldwide Cancer Research, uncovers how palmitic acid alters the cancer genome, increasing the likelihood the cancer will spread. The researchers have started developing therapies that interrupt this process and say a clinical trial could start in the next couple of years.  ...continue reading "Possible Link Between Palm Oil and Cancer Spread"

Published on Leave a comment on HPV Vaccine Success Story

The HPV vaccine has been amazingly successful in reducing cases of cervical cancer. Researchers in the UK recently  reported that there are 87% fewer cervical cancers among women who were part of the first mass vaccination program against human papillomavirus (HPV), compared to women of previous generations. A vaccine success story!

Initially the vaccine Cervarix was administered in the HPV vaccination program, which started in 2008 in England. The Cervarix vaccine is effective against HPV 16 and 18, the strains which are responsible for 70% to 80% of all cervical cancers. In 2012 they switched to the HPV vaccine Gardasil, which is effective against two additional HPV types - HPV 6 and 11.

Researchers looked at the incidence of both cervical cancer and noninvasive cervical carcinoma (grade 3 cervical intraepithelial neoplasia or CIN3, which frequently progresses to cancer) in England between January 2006 and June 2019.

They found that girls who received the vaccine between 12 to 13 years of age had a cervical  cancer rate 87% lower than expected in a nonvaccinated population, and the rate of noninvasive cervical carcinoma (CIN3) was 97% lower than expected. Those who were vaccinated between the ages of 14 and 16 years had a 62% reduction in cervical cancer and 75% for CIN3. Those vaccinated between the ages of 16 and 18 years had a 34% reduction in cervical cancer and 39% in CIN3.

The authors point out that this is still a developing story - that since the women are still relatively young, we don't know the full impact of the HPV vaccination on cervical cancer rates. But they expect it to be impressive over time.

Excerpts from Medscape: Success of HPV Vaccination: 'Dramatic' Reduction in Cervical Cancer

New data from England show the success of the national program for vaccinating girls against human papillomavirus (HPV) to prevent cervical cancer.  ...continue reading "HPV Vaccine Success Story"

Published on Leave a comment on Endocrine Disruptors Called Phthalates Found In Fast Food

There have been growing concerns about the presence of harmful endocrine disrupting chemicals called phthalates in common products and foods. A recent study found phthalates in a large variety of fast foods purchased from fast food restaurants - from hamburgers and chicken nuggets, to chicken burritos. They found detectable levels of phthalates in all the foods sampled, with meat products having higher levels than non-meat foods, such as fries and pizza.

This could explain why an earlier study found that people eating fast food had higher levels of phthalates than those who didn't eat fast food (and ate homecooked meals instead).

Phthalates are a group of chemicals used to make plastics soft, but are also known to disrupt the endocrine system. The chemicals leach into the food from the stain and water resistant packaging used for fast foods, and even from the gloves the food handling workers wear. When the foods are eaten, the consumer also ingests these chemicals -  and the higher the levels in the body, the greater the health effects.

Endocrine (hormone) disruptors, such as phthalates, are associated with all sorts of health problems, including cancers, reproductive harm (e.g. poorer semen quality), lowered sex and growth hormones in children, thyroid disease, immune effects, and liver and kidney damage. Unfortunately, they are already found in the bodies of almost all Americans, so we should try to reduce our exposure.

Bottom line: try to eat less fast food, and try to eat more home cooked meals. Remember, the more you eat fast foods, the higher the phthalate levels in your body (it's a dose-response effect).

From Science Daily: Potentially harmful industrial chemicals detected in US fast foods

Chicken nuggets, burritos and other popular items consumers buy from fast food outlets in the United States contain chemicals that are linked to a long list of serious health problems, according to a first-of-its-kind study published today.  ...continue reading "Endocrine Disruptors Called Phthalates Found In Fast Food"

Published on Leave a comment on We Eat Millions Of Microbes Each Day

When we eat food, we eat all the microbes that live on and in the food. But how many microbes do we eat daily? An interesting study was published a few years ago that tried to answer this question. The researchers found that the average American adult ingests between 1 million to over 1 billion microbes every day!

The University of California researchers conducted the study in 2014 by analyzing meals representing three typical dietary patterns: 1) the average American diet (lots of convenience foods) (2) the USDA recommended diet (emphasis on fruits and vegetables, lean meat, dairy, and whole grains), and 3) vegan diet (excludes all animal and dairy products).

They found that Americans likely consume between one million to about 1.3 billion live microbes daily from foods and beverages.  The highest numbers (3-fold higher) were in the USDA recommended meal plan, because it involved 2 meals with fermented foods (that had not been heat-treated or pasteurized, which kill many bacteria). Fresh produce also has high numbers of bacteria (e.g., an apple has 100 million bacteria!).

Fermented foods (e.g. kimchi, sauerkraut, yogurt, kefir, traditional pickles, kombucha, natto, tempeh, miso) are loaded with microbial species. Recent research shows that eating a serving or 2 of fermented foods daily is a quick way to improve health (by lowering inflammation) and increasing the diversity of bacterial species in the gut microbiome.

Ingesting higher numbers of microbes from foods is desirable  - because having more species in the gut is considered a sign of health. Some of the microbes we ingest join our existing gut microbes, but others just pass through our gut and leave (the "transient microbiome"). Research finds that microbes can have beneficial effects even as they pass through.

Excerpts from the Lang, Eisen, Zivkovic study (2014) study, from Peer Journal: The microbes we eat: abundance and taxonomy of microbes consumed in a day's worth of meals for three diet types.

...Little is known about the effects of ingested microbial communities that are present in typical American diets, and even the basic questions of which microbes, how many of them, and how much they vary from diet to diet and meal to meal, have not been answered.   ...continue reading "We Eat Millions Of Microbes Each Day"

Published on Leave a comment on Americans Are Eating More Ultra-Processed Food Than Ever

Over the course of the last two decades there have been changes in the American diet. A recent study found that Americans now eat more ultra-processed foods than ever (53.5% of calories), and have decreased their consumption of minimally processed foods (fruits, vegetables, whole grains, dairy, meat). This is not good for health.

Consumption of ultra-processed foods is linked to obesity and some chronic diseases. It is also not good for the gut microbiome (the community of millions of bacteria, fungi, and viruses that live in the intestines). Ultra-processed foods include sugary breakfast cereals, sweets, frozen pizza, soda, fast food, salty snacks, canned soup. They can contain preservatives, additives, artificial ingredients, and emulsifiers (which are linked to gut inflammation).

The study by New York University researchers found that ultra-processed food consumption grew from 53.5 percent of calories in the beginning of the period studied (2001-2002) to 57 percent at the end (2017-2018). They found that ready-to-eat or just heat meals (e.g., frozen dinners) increased the most, while the intake of some sugary foods and drinks (e.g. soda) declined.

Most of the decrease in minimally processed whole foods (from 32.7 percent to 27.4 percent of calories in two decades) was mostly due to people eating less meat and dairy. And who increased their intake of ultra-processed foods the most during this time? Older adults (age 60 and over), who also decreased their intake of whole foods the most over 2 decades.

Bottom line: try to increase your intake of real whole foods, and decrease your intake of ultra-processed foods. This would benefit your gut microbiome (feed the good gut microbes with whole foods: fruits, vegetables, whole grains, legumes, seeds, nuts) and your health.

From Science Daily - Americans are eating more ultra-processed foods

Consumption of ultra-processed foods has increased over the past two decades across nearly all segments of the U.S. population, according to a new study by researchers at NYU School of Global Public Health.  ...continue reading "Americans Are Eating More Ultra-Processed Food Than Ever"