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Category: nutrition

Published on Leave a comment on Regular Exercise In Winter Months Keeps Vitamin D Levels Up

Typically, our vitamin D levels drop in the winter months when we don't get as much sun exposure. After all, it is called the sunshine vitamin. However, a new study found that regular moderate-intensity exercise kept vitamin D levels up in the winter, even without vitamin D supplements or weight loss.

Good reason to exercise - prevent the usual seasonal decline in vitamin D. How much exercise? In the study, overweight adults had four indoor cardiovascular exercise sessions per week for 10 weeks: two treadmill walks, one longer steady-state bike ride, and one high-intensity interval bike session

From Science Daily: Exercise the key to maintaining Vitamin D levels in winter

The sun may be shining now, and our vitamin D levels are getting a natural boost but it wasn't long ago we were in the depths of winter, when sunlight was scarce and vitamin D was in short supply. ...continue reading "Regular Exercise In Winter Months Keeps Vitamin D Levels Up"

Published on Leave a comment on Treating Adult Peanut Allergies With Tiny Daily Doses of Peanuts
Peanuts Credit: Wikipedia

Finally some good news for adults with peanut allergies. For a while now it has been known that peanut allergies in young children can be treated with oral immunotherapy (using very tiny doses of peanut protein). But what about adults?

The Phase 2 Trial in adults (average age 24.2 years) with peanut allergies also found good results - by the end they could consume the equivalent of more than 4 peanuts without reacting.

The Grown Up Peanut Immunotherapy (GUPI) trial consisted of 21 adults who ingested tiny doses of peanut protein (peanut flour) taken under strict supervision - with slight increases of peanut protein every 2 weeks until reaching a maintenance dose of 1000 mg (4 large peanuts). 67% of the participants reached the maintenance goal, but 3 adults withdrew from the study due to adverse reactions, and another 3 for unrelated reasons. The 67% also tolerated well a final challenge equivalent to 12 peanuts.

Doing this under supervision was important because when the peanut doses were increased, there initially were side effects. It was also important that daily doses weren't skipped.

In other words, it appears that oral peanut immunotherapy might be an effective treatment for many (most?) adults with peanut allergies. The same researchers will now continue the next phase of clinical trials. Stay tuned...

From Medical Xpress: Daily doses of peanuts tackle allergic reactions in adults, Phase II trial shows

The first clinical trial to test whether adults allergic to peanuts can be desensitized has shown great success with two thirds of the cohort consuming the equivalent of five peanuts without reacting. ...continue reading "Treating Adult Peanut Allergies With Tiny Daily Doses of Peanuts"

Published on Leave a comment on Walnuts, Gut Microbes, and Lower Levels of Inflammation
Credit: Wikipedia

Nowadays, the scientific view is to eat some nuts frequently for all sorts of health benefits. Recently, a study found that eating walnuts helps to lowers systemic inflammation (inflammation throughout the body), and in doing so reduces colon cancer risk.

The researchers said that the beneficial health effects are from ellagitannins, plant-derived polyphenol compounds, found in walnuts and pecans. Gut microbes convert the ellagitannins into anti-inflammatory urolithins.

Ellagitannins are also found in pomegranates, some berries (raspberries, blackberries, strawberries, cloudberries), and muscadine grapes. They are mainly metabolized by microbes in the colon. The consumption of foods containing ellagitannins has been associated with positive effects on many diseases (e.g., cardiovascular diseases, neurodegenerative syndromes, and cancer). Ellagitannins are antioxidant, anti-inflammatory, and cancer preventive.

From Medical Xpress: Walnut consumption curbs inflammation and may reduce colon cancer risk, clinical trial finds

There are new findings out about the benefits of eating walnuts. Results from a UConn School of Medicine clinical trial on the cover of the April edition of the journal Cancer Prevention Research show that walnuts improve systemic inflammation while also reducing colon cancer risk. ...continue reading "Walnuts, Gut Microbes, and Lower Levels of Inflammation"

Published on Leave a comment on Health Benefits From the Traditional African Diet
Tanzanian foods Credit: Wikimedia Commons

What you eat has a major effect on your health. Many studies found benefits to health from diets rich in plant-based foods, such as the Mediterranean diet. A recent study found multiple health benefits from a traditional African diet (rich in vegetables, fruits, beans, whole grains, fiber, and fermented foods) - even when eaten for as little as 2 weeks.

In comparison, people eating a Western diet had negative health effects.

Changes at all levels occurred in the 2 weeks study participants (77 healthy men in Tanzania) ate either a Western diet (low in fiber, high in calorie dense processed foods), or the African heritage diet, or their regular diet plus a daily fermented banana drink. The Western diet caused inflammation, reduced the immune systems response to pathogens, and activated metabolic processes associated with diseases. In contrast, the traditional African diet resulted in anti-inflammatory effects (a reduction in inflammatory markers).

What did they eat for the 2 weeks? The Western diet consisted of a lot of meat (daily), pizza, white rice, pasta, fries, eggs, white bread, pancakes, and few vegetables and fruits. The traditional (heritage) African diet consisted of plenty of vegetables and fruits, beans, brown rice, limited meat (twice a week), traditional grains (e.g., millet, sorghum), and fermented products - including the fermented drink Mgebe (made with bananas and millet). [2 recipe versions: Ugali Mchicha and Tanzanian recipe]

From Science Daily: Western diet causes inflammation, traditional African food protects

A switch of just two weeks from a traditional African diet to a Western diet causes inflammation, reduces the immune response to pathogens, and activates processes associated with lifestyle diseases. Conversely, an African diet rich in vegetables, fiber, and fermented foods has positive effects. This study, published in Nature Medicine, highlights the significant impact of diet on the immune system and metabolism. ...continue reading "Health Benefits From the Traditional African Diet"

Published on Leave a comment on Chewing Gum Is A Source of Microplastics
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"

Published on Leave a comment on Study Finds Eating A Diversity of Plant-Based Foods Best For Kidney Disease

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"

Published on Leave a comment on Drinking Alcohol Is Beneficial For Cholesterol Levels
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"

Published on Leave a comment on Good Book About Ultra-Processed Food

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.

Published on Leave a comment on Dairy Foods Benefit Our Gut Microbes

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"

Published on Leave a comment on Health Benefits From Regularly Eating Eggs

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"