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Chewing gum stick Credit: Wikipedia

Microplastics and our exposure to them is a growing concern these days. Not only do microplastics pollute our environment, including food, but they are also found in all of us. Thus there is interest in how to lower our exposure to them.

A recent small study found that chewing gum can be a source of microplastics. Researchers found that chewing gum releases hundreds to thousands of microplastics per piece (depending on the brand) into our saliva in the mouth - which we then swallow. The first two minutes of chewing on a fresh piece of gum is when the most microplastics are released into the mouth.

How could that be? Chewing gums are made from a rubbery base, sweetener, flavorings, and other ingredients. Natural gum products use a plant-based polymer, such as chicle or other tree sap, to achieve the right chewiness. But most gums sold in stores is synthetic gum, which contain petroleum-based polymers (plastic!) to get that chewy effect. In other words, with these gums a person is chewing on plastic!

Gum ingredient lists do not mention that plastics are in them, and may only say "gum based".

In the study, 5 brands of natural gums and 5 brands of synthetic gums were tested. Surprisingly, both natural and synthetic gums released microplastics (up to 3,000 plastic particles per synthetic gum piece). While the results are concerning, note that bottled water releases many more tiny particles of plastic - one study found an average of 240,000 plastic pieces in a liter of bottled water.

From Medical Xpress: Chewing gum releases microplastics into mouth: researchers

Gum gets some of its chewiness from polymers similar to those used in car tires. Chewing gum releases hundreds of tiny plastic pieces straight into people's mouths, researchers said on Tuesday, also warning of the pollution created by the rubber-based sweet. ...continue reading "Chewing Gum Is A Source of Microplastics"

What foods to avoid or to eat has long been debated in chronic kidney disease treatment. Traditionally, people with chronic kidney disease (CKD) have been advised to avoid a number of fruits and vegetables. In contrast, a recent study found that eating a diet dominant in a high variety of plant-based foods, is the best for chronic kidney disease.

Eating a diet dominant in plant-based foods with more than 30 different plant-based foods each week improved the gut microbiome (with an increase in beneficial health-promoting microbes), decreased symptoms, and reduced harmful toxins in the blood and urine. The best results were found in persons with worse kidney function (more advanced kidney disease)..

In contrast, during the study period when the same persons followed a low diversity of plant-foods in the diet (less than or no more than 15 different plant-based foods per week) they had a loss in gut microbial diversity (not good for health).

What is a diet dominant in a high variety of plant-based foods? This means eating many different types of plant-based foods each week, including a variety of fruits, vegetables, whole grains, nuts, and seeds. Fresh herbs also count - e.g., dill, parsley, cilantro, basil, chives. Some tips to getting over 30 plant-based foods: eat multi-grain cereals, trail mixes, nut mixtures, salads with a variety of ingredients, fruit bowls, multi-grain breads, and multi-grain or seed crackers.

From Medical Xpress: Plant-based diet trial boosts health for people living with kidney disease

New research from the University of Wollongong (UOW) has found that a diet rich in diverse plant foods can significantly benefit people living with chronic kidney disease (CKD). ...continue reading "Study Finds Eating A Diversity of Plant-Based Foods Best For Kidney Disease"

Credit: Wikipedia

The debate over alcohol continues. While drinking alcohol in large amounts is known to cause health problems (e.g., increases risk of cancer), drinking small or moderate amounts is still debated. Some studies say any amount causes harm, but other studies say "not so fast" - moderate drinking is OK and even has benefits (e.g., lower risk of heart attacks and strokes), especially when drunk with a meal.

A recent large study found a benefit to drinking moderate amounts - it is good for cholesterol levels. When nondrinkers started drinking moderately over the course of the study, it raised "good cholesterol" levels and lowered "bad cholesterol" levels. And surprisingly, when moderate drinkers stopped drinking, "bad cholesterol" levels went up and "good cholesterol" levels went down.

"Good cholesterol" is high-density lipoprotein cholesterol or HDL, and "bad cholesterol" is low-density lipoprotein cholesterol or LDL. Changes in cholesterol levels were associated with how much a person started drinking - the more one drank, the better the cholesterol levels. Improvements were better than taking medications! Results with all types of alcohol (wine, beer, spirits) were the same.

From Ars Technica: Large study shows drinking alcohol is good for your cholesterol levels

Drinking alcohol is bad in many ways; raising a glass can raise your risks of various health problems, such as accidental injuries, liver diseases, high blood pressure, and several types of cancers. But, it's not all bad—in fact, it's surprisingly good for your cholesterol levels, according to a study published today in JAMA Network Open. ...continue reading "Drinking Alcohol Is Beneficial For Cholesterol Levels"

There is much concern with the amount of highly or ultra-processed foods the typical American eats - over 50% of the calories eaten daily! A very good book about ultra-processed food is Ultra-Processed People, by Dr. Chris van Tulleken. This book discusses the history of ultra-processed foods (e.g., coal to make "synthetic butter" or margarine), the health harms, and why they are such a big part of our diet.

Ultra-processed foods are food products manufactured with all sorts of ingredients (additives) not normally found in our kitchens. Examples of such ingredients are: emulsifiers, carrageenan, mono- and diglycerides, soy lecithin, polysorbate, cellulose, colors, titanium dioxide, high fructose corn syrup, hydrogenated oils, dextrose, whey protein, nitrates, flavors (artificial and natural), colors, etc.

These ingredients have typically been added to extend shelf-life or manipulate the taste, flavor, or appearance. Ultra-processed foods are "formulations of ingredients" that result from a series of industrial processes (thus "ultra-processed"). Researchers say that "ultra-processed foods are not real food" due to all the modifications and alterations.

One large review of studies (none of which were affiliated with companies producing ultra-processed foods) found that eating ultra-processed foods are linked to over 30 health harms. Some of the health harms: early death, death from heart disease (cardiovascular disease), type 2 diabetes, adverse sleep outcomes, wheezing, cancer (e.g., colorectal cancer), and obesity. In general, the more ultra-processed foods one ate, the higher the risk for harms (a dose-dependent effect).

Chris van Tulleken - Ultra-Processed People. Published by Cornerstone Press in the UK, and W.W. Norton in the US in 2023. Lots of references to back up what he writes.

It's good to eat and drink dairy foods! Consuming dairy foods is beneficial for the gut microbiome, but each dairy food - whether milk, cheese, or yogurt - appears to have  different effects on the composition of the gut microbiome (the community of bacteria, viruses, fungi).

A recent small study found that consuming higher amounts of dairy foods is beneficial for the gut microbiome, and resulted in a greater variety of bacterial species (this is considered good for health). There was more abundance of the beneficial bacteria Bifidobacterium, a bacteria associated with digestive health and immune support.

Consumption of milk was especially beneficial in boosting a variety of beneficial bacteria (Faecalibacterium) known for their anti-inflammatory properties.

Higher amounts of total dairy foods consumed was associated with lower levels of Bacteroides, which are linked to inflammatory conditions and colorectal cancer.

Excerpts from news-medical.net: Milk boosts gut-friendly bacteria while cheese alters microbiome balance, study reveals

In a recent study published in the journal Nutrients, researchers in the United States explored the influence of dairy consumption on colonic mucosa-associated gut microbiota. By investigating specific bacterial composition changes linked to dairy intake, they highlighted its implications for individual and public health. ...continue reading "Dairy Foods Benefit Our Gut Microbes"

Remember when for years eating eggs was viewed as unhealthy? And people were told to only eat egg whites? Well, well... how views have changed. Another recent study of 8756 older adults found that frequently eating eggs has health benefits - it is associated with a lower incidence of heart-disease related death and death from any cause.

How much lower? The study found a 29% lower incidence of cardiovascular disease death in relatively healthy older (70+ years) adults who ate eggs 1 to 6 times per week, when compared to adults who didn't eat eggs or ate them infrequently. The 1 to 6 times per week egg eaters also had a 17% lower rate of death from any cause, when compared to those who ate eggs infrequently or not at all.

Eggs are a great food. They are a good source of protein and essential nutrients, such as B vitamins, folate, unsaturated fatty acids, choline (very important for the brain!), selenium, fat-soluble vitamins (E, D, A, and K), and numerous other minerals and trace elements. A large egg is about 72 calories and 6 grams of protein.

Other studies have similar findings, as well as a lower risk of diabetes and a lower risk of hemorrhagic stroke in those consuming eggs frequently.

From Medical Xpress: Regularly eating eggs supports a lower risk of cardiovascular disease-related death, finds study

Regular consumption of eggs is associated with a 29% lower risk of cardiovascular disease-related death in relatively healthy older adults, new research from a Monash University-led team has found. ...continue reading "Health Benefits From Regularly Eating Eggs"

scale, weightType 2 diabetes is a huge problem in the US. Studies have long suggested that losing weight can help a person reduce or even stop having to use diabetes medication, and even reverse the diabetes. A recent study also found that type 2 diabetes in overweight individuals can be reversed by losing weight.

The good news is that the weight loss doesn't have to be huge - it can be as little as 8% of body weight (e.g., 16 lbs in a 200 pound person). Losing 8% of their body weight improved glycemic control because there was an improvement in their insulin responsiveness. By the way, all the participants in the study had a "sedentary lifestyle" and none exercised.

From Medical Xpress: Can type 2 diabetes be reversed? Experts say 'yes'

More than 36 million Americans have type 2 diabetes, a condition primarily attributed to the body's cells not responding to insulin properly, leading to high blood sugar levels. Due to the concomitant increase in the prevalence of obesity, type 2 diabetes is rising across the U.S. and around the world.

Insulin resistance drives type 2 diabetes, Shulman explains. "If you reverse insulin resistance, you reverse type 2 diabetes," he said. In a landmark study, Shulman and Kitt Petersen, MD, professor of medicine (endocrinology), showed that modest weight reduction—even as little as 10%—does just that. The study is published in the journal Diabetes. ...continue reading "Study Found Losing Weight Reversed Type 2 Diabetes"

Carrot juice Credit: Wikipedia

A few days of a juice only diet is viewed by many as healthy, and a good way to cleanse the body. But... a recent study found that this is not true for the gut microbiome (the community of fungi, bacteria, and viruses), which is so important to our health. A vegetable and fruit juice only diet, even if it's only for three days, is unhealthier than juice plus whole foods, or only whole-plant foods diet.

The juice only diet promoted the growth of bacterial species in the gut that are linked to gut permeability, inflammation, and cognitive decline. The juice only diet also resulted in changes in the saliva and cheek microbiota (microbiome), especially an increase in pro-inflammatory bacteria. The researchers thought these changes were due to the low fiber intake of the juice only diet.

This is because fiber feeds the beneficial bacteria (linked to good health) in the gut. Juices are low in fiber, but whole fruits and vegetables are high in fiber (as are whole grains, seeds, nuts, legumes).

Participants in the study were divide into 3 groups. Each group followed one diet (juice only, juice + food, or whole plant based foods only) for three days. Bacteria in the mouth (saliva and cheek swabs) and gut (through stool samples) were analyzed before, during, and after.

Before participants followed one of the 3 diets, they first followed an elimination diet for 3 days: organic fresh fruits, vegetables, gluten-free whole grains, eggs, and 8 glasses of water a day. No alcohol, caffeine, sugar, processed foods, dairy, red meat, and gluten (e.g., wheat, rye, barley, spelt). This diet also had beneficial changes in the gut microbiome with increased numbers of bacteria linked to good health, for example, an increase in the gut bacteria Faecalibacterium prausnitzii.

From Medical Xpress: Juicing may harm your health in just 3 days, study finds

Think your juice cleanse is making you healthier? A new Northwestern University study suggests it might be doing the opposite. The study, recently published in Nutrients, found that a vegetable and fruit juice-only diet—even for just three days—can trigger shifts in gut and oral bacteria linked to inflammation and cognitive decline. ...continue reading "A Juice Only Diet Is Not Good For the Gut Microbiome"

Vanilla pudding

Well, well, well...it was a rocky holiday season. Lots of people got Covid, including myself. It hit everyone I know harder than expected, with symptoms much worse than with a flu virus.

Anyway, while visiting someone in a hospital I happened to be there when dinner was served. I was absolutely shocked that much of the hospital meal contained ultra-processed foods with absolutely garbage ingredients.  Artificial colors, high fructose corn syrup (e.g., ginger ale), etc.

This is what sick people are given? Food ingredients linked to gut inflammation and a number of health problems? Perhaps they're making sure they get lots of repeat business.

Vanilla pudding ingredients: Water, nonfat milk, sugar, modified corn starch, palm oil, salt, sodium stearoyl lactylate, disodium phosphate, natural and artificial flavors, yellow 5, yellow 6. (This was dessert.)

The Lemon Tea ingredients: Water, citric acid, instant tea powder, sodium benzoate, potassium sorbate, caramel color, acesulfame-K, sucralose, natural flavors.

Many people to this day avoid eating nuts because they view them as high calorie and high fat (umm...probably because the medical establishment said that for years). However, studies in the past decade repeatedly found that frequent nut consumption has health benefits.

A recent study found that high consumption of nuts is associated with a lower risk of dementia (about 12% lower risk than in those not consuming nuts). The researchers found that the protective effect was strongest in those who consumed up to a handful of unsalted nuts daily, especially if they were unsalted. However, consuming more than a handful of nuts per day did not have additional benefits.

From the science news website PsyPost: Can a handful of nuts a day keep dementia away? Research suggests it might

A new study, published in the journal GeroScience, highlights a promising link between nut consumption and a reduced risk of dementia. The findings suggest that middle-aged and older adults who regularly consume nuts have a 12% lower chance of developing dementia compared to non-consumers. This protective effect was particularly strong for those who consumed up to a handful of unsalted nuts daily, which appeared to yield the most significant cognitive benefits. ...continue reading "Eating Nuts Daily Associated With Lower Risk of Dementia"