nutrition – Lacto Bacto

Lower Your Pesticide Levels By Eating Organic Foods

SimaAugust 12, 2020August 12, 2020Leave a comment

organic grains, oats Achieve dramatically lower pesticide levels in your body in a few days! No need for "colonics" or "detox regimens". All one has to do is eat organic food to lower pesticide levels! And the more organic food in the diet, the better.

We ingest small amounts of pesticides when we eat and drink conventionally grown foods, and these pesticides can be measured in our urine and blood. Studies have found that switching to an organic diet lowers the amounts of pesticides (e.g. chlorpyrifos, 2,4-D) in the body, and now glyphosate (the active ingredient in Roundup) can be added to the list. This is because glyphosate is used to grow conventional foods, but it is not allowed to be used on organic crops or in organic food production.

A recent study found that eating an all organic diet lowered glyphosate and AMPA (glyphosate metabolite) levels, in both adults and children, more than 70% in 6 days. The study measured glyphosate and its metabolites (in the urine) in members of 4 families who typically did not eat organic food, and who lived in different parts of the US. During the organic phase lasting 6 days, all the food the 16 people ate was organic - it was provided to them.

Before the organic phase of the study, both glyphosate and AMPA (glyphosate metabolite) were detected in more than 93.5% of urine samples in the study participants. Glyphosate and AMPA levels were substantially higher in children than in their parents, and this was true in both the conventional and the organic diet phases of the study, even after levels went down. The researchers thought that perhaps children were getting more environmental exposures (parks and school grounds), or perhaps they metabolize the pesticide slower than adults. (It's unknown why.)

Glyphosate has been linked to cancer, to effects on the kidneys and liver, endocrine disruption, and alteration of the gut microbiome. The overwhelming majority of people have glyphosate or its metabolites in their bodies. We get pesticides into our bodies through inhalation, absorption through the skin, and we ingest them in foods and beverages. As more and more glyphosate is used each year on crops, the levels in our bodies have been increasing. ...continue reading "Lower Your Pesticide Levels By Eating Organic Foods"

Study Finds That Vitamin D Supplements Don’t Prevent Depression

SimaAugust 5, 2020August 7, 2020Leave a comment

Disappointing results from a large study of more than 18,000 adults that looked at whether daily vitamin D supplements for 5 years helps prevent depression. The Harvard Medical School researchers found that vitamin D didn't prevent depression or improve mood.

The study was large (more than 18,000 adults over the age of 50), double-blind (no one knew who was getting what to prevent bias), had people assigned randomly to either getting vitamin D3 (2000 IU/d of cholecalciferol) or a placebo, and lasted 5 years. The researchers summary of findings: "These findings do not support the use of vitamin D₃ in adults to prevent depression."

By the way, the results of this well-done study (which was designed to see cause and effect) are in contrast to observational studies that suggested that a person's vitamin D levels and vitamin D supplements are correlated with the risk of depression and depressive symptoms. Once again a well-done vitamin D study did not provide the health benefits that people were hoping for.

From Medical Xpress: Large study confirms vitamin D does not reduce risk of depression in adults

Vitamin D supplementation does not protect against depression in middle-age or older adulthood according results from one of the largest ever studies of its kind. This is a longstanding question that has likely encouraged some people to take the vitamin. ...continue reading "Study Finds That Vitamin D Supplements Don’t Prevent Depression"

How to Lose Lose Weight Without Counting Calories

SimaJuly 25, 2020July 26, 2020Leave a comment

Want to lose weight without counting calories? According to a recent study, weight loss occurs easily in people only eating during a time-restricted time (a limited time each day). Eat all you want, but only during a 4 or 6 hour time period, and then no food the rest of the day. Drink plenty of water, and during fasting hours can also drink zero calorie beverages (black coffee, tea, diet soda).

The study found that two groups of obese adults who only ate within a 4 or 6 hour period each day had a similar weight loss over a 2 month period, similar reductions in insulin resistance and oxidative stress, and resulted in similar body fat loss. Eating within this short time (either 4 or 6 hours) actually resulted in consuming about 550 fewer calories per day.

On average, participants were 47 years old, weighed about 220 pounds (100 kg) and with a body mass index (BMI) of 37 at the start of the study. Most were women (90%) and about 66% were Black. After 8 weeks, persons in both the 4 and 6 hour eating period lost about 3.2% of their initial weight, while those in the control group (who continued eating normally) lost 0.1% of their starting weight.

Can you do it? One example - only eat lunch and dinner every day, say between noon and 6 pm, and watch those pounds melt off! It'll be tough to not eat at other times, but hey! - it's eat what you want (even though you'll ultimately eat less each day), no calorie counting, and still lose weight!

Excerpts from Medscape: Time-Restricted Feeding a 'Viable Option' to Lose Weight

Adults with obesity had similar weight loss and improvements in some cardiometabolic markers after restricting their eating to 4 or 6 hours a day for 2 months, in a new study. ...continue reading "How to Lose Lose Weight Without Counting Calories"

Diets High In Protein Are Beneficial For Health

SimaJuly 24, 2020July 25, 2020Leave a comment

What you eat is all important for health. A recent study found that eating higher amounts of protein, whether animal or plant protein, were associated with lower rates of death (from any cause). Eating a diet high in plant protein appeared to be especially beneficial, and was associated with both a lower risk of death (all cause mortality) and deaths from cardiovascular disease. Higher protein intakes, whether animal, plant or combined, were not associated with rates of death from cancer.

The research, which was an analysis of 32 studies, found there was a dose-response association between intake of plant protein and risk of death (from any cause) - the more plant protein in the diet, the lower the risk of death.

What foods are high in plant protein? Legumes (beans,lentils, peas ), whole grains, and nuts. Bottom line: Eat more protein, especially plant protein, for your health. [And this means real foods, not supplements!]

From Science Daily: Diets high in protein, particularly plant protein, linked to lower risk of death

Diets high in protein, particularly plant protein, are associated with a lower risk of death from any cause, finds an analysis of the latest evidence published by The BMJ today. ...continue reading "Diets High In Protein Are Beneficial For Health"

Chocolate Appears to Be Good For the Heart

SimaJuly 23, 2020July 23, 2020Leave a comment

It is great to find a good news study these days, and this one is especially good news for chocolate lovers. Researchers reviewed 6 large studies from the last few decades and found that chocolate consumption more than once a week is associated with a reduced risk of coronary artery disease (CAD).

Coronary artery disease is the hardening and narrowing of the arteries that supply blood to the heart, and is caused by plaque buildup (cholesterol deposits) on the wall of the arteries.

The researchers think that chocolate could be "cardioprotective" (heart-protecting) because of the nutrients in chocolate, all of which have been found to have beneficial health effects in other studies. These are flavanols, polyphenols, methylxanthines, and stearic acid. In this study they did not address the issue of types of chocolate (dark, milk) or whether eating chocolate more frequently (e.g. daily) is even better.

In recent years, other studies of chocoalte have found not only cardiovascular benefits, but that it also reduces inflammation, and that there are dose-dependent (the more chocolate, the better) improvements in cognition, attention, and memory.

From Science Daily: Chocolate is good for the heart

Eating chocolate at least once a week is linked with a reduced risk of heart disease, according to research published today in the European Journal of Preventive Cardiology, a journal of the European Society of Cardiology (ESC). ...continue reading "Chocolate Appears to Be Good For the Heart"

Reduce Your Risk Of Diabetes By Eating Whole Grains, Fruits, and Vegetables

SimaJuly 15, 2020July 15, 2020Leave a comment

Want to reduce your risk of getting type 2 diabetes? Two large studies published in the British Medical Journal (BMJ) found that eating fruits, vegetables, and whole grains really reduces the risk of type 2 diabetes.

The first study (which took data from 3 large American studies) found that persons eating the most whole grain foods (when compared to those eating the least) had a 29% lower risk in developing type 2 diabetes over the next 24 years. Whole grain foods included: whole grain breakfast cereal, oatmeal, dark bread, brown rice, bran, wheat germ, and popcorn. The good results were from eating just two servings a day of whole grains.

A European study didn't just ask people what they ate, but actually measured the level of plasma vitamin C and carotenoids (from fruits and vegetables eaten) in the blood. Those with higher values had a lower incidence of type 2 diabetes over a 10 year period, with the highest group having a 49% lower risk of type 2 diabetes.

Current guidelines recommend eating at least 5 servings of fruits and vegetables each day, which is equivalent to eating 400 g or more per day. Many people don't eat nearly enough servings, as was seen in the study. Fruit and vegetable intake in the study was divided into 5 groups, with median consumption ranging from 274 g (lowest), 357 g, 396 g, 452 g, to 508 grams (highest) per day.

The good news was that increasing fruit and vegetable consumption by just 66 grams (3/4 cup) per day was associated with a 25% lower risk of developing diabetes. So even a small increase in fruit and vegetable consumption could help prevent type 2 diabetes!

By the way, there are also other health benefits from eating whole grains. Higher consumption lowers the risk of developing several major chronic diseases, including cardiovascular disease, obesity, and some types of cancer.

From Science Daily: Higher fruit, vegetable and whole grain intake linked to lower risk of diabetes

Higher consumption of fruit, vegetables and whole grain foods are associated with a lower risk of developing type 2 diabetes, according to two studies published by The BMJ today.
...continue reading "Reduce Your Risk Of Diabetes By Eating Whole Grains, Fruits, and Vegetables"

Organic Milk Does Not Contain Toxic Pesticides Found In Conventional Milk

SimaJuly 11, 2020July 11, 2020Leave a comment

Many studies find differences between organic and conventional foods, with more favorable results for organic foods (e.g. better nutritionally, lower pesticide residues). A study by Emory University researchers that analyzed samples of conventional and organic milk from different regions of the US adds to the list. They found that the samples of conventional milk contained pesticides, antibiotics, and synthetic growth hormones, but none of these were found in organic milk.

The pesticide levels in the conventional milk varied among the samples, but included frequently used pesticides such as atrazine, permethrin, cypermethrin, chloroyrifos, and diazinon. Chlorpyrifos, found in 59% of the conventional milk samples, is the pesticide that scientists absolutely want banned because of its neurotoxic effects, especially on developing babies and children. They also found that antibiotic residue levels in conventional milk samples surpassed federal limits for amoxicillin (3%), and illegal sulfamethazine (37%) and sulfathiazole (26%). Yikes!

These are important findings because milk is a staple in the diet of many people, especially children. By the way, international milk also can have pesticide and drug residues (e.g. Israel).

But not all organic milk is equal. Unfortunately a number of big so-called organic dairy farms (15,000 to 20,000 cows) are basically factory farms (e.g. Aurora Organic Dairy, Horizon) - they exploit loopholes in organic regulations, as well as deliberately not follow some organic standards. However, even low-quality organic milk has been shown to contain no residues of antibiotics and toxic pesticides - it's just that their milk nutritional profile is different than that of grass-fed organic cows.

Organic milk cows are supposed to be outside grazing during the growing season, at least 120 days a year - thus real organic milk is from "grass-fed" cows. Grass-fed cows (but not conventional and factory-farm organic cows) tend to produce milk with elevated levels of two types of fat: conjugated linoleic acid (CLA) and omega-3 fat known as alpha-linolenic acid. Both have been associated with health benefits in humans, although the amounts found in milk are relatively small. Another type of fat called linoleic acid, (an omega-6 fat), tends to be lower in milk that is from pasture-fed cows.

The Cornucopia Institute has dairy scorecards and rankings of major organic milk brands, as well as other organic foods (e.g. poultry, cereal, eggs). Cornucopia is an organic agriculture watchdog group - an excellent resource to help you choose organic foods.

Some excerpts from the Jean A. Welsh et al. study in the journal Public Health Nutrition: Production-related contaminants (pesticides, antibiotics and hormones) in organic and conventionally produced milk samples sold in the USA

Conclusions: Current-use antibiotics and pesticides were undetectable in organic but prevalent in conventionally produced milk samples, with multiple samples exceeding federal limits. Higher bGH and IGF-1 levels in conventional milk suggest the presence of synthetic growth hormone. Further research is needed to understand the impact of these differences, if any, on consumers. ...continue reading "Organic Milk Does Not Contain Toxic Pesticides Found In Conventional Milk"

Titanium Dioxide Doesn’t Belong In Food 1

SimaJune 29, 2020July 1, 20201 Comment

There have been concerns for years about the food additive titanium dioxide. This is because it may be in nanoparticle form, and recent studies have raised concerns that nanoparticles can travel to other organs in the body (because they are so small), and are inflammatory. Nanoparticles are so small that they are measured in nanometers or billionths of one meter.

It is added to food and medicines (e.g. Allegra) to make colors whiter and brighter, so it's not needed at all. It is in many processed foods, including candy and baked goods, so children actually consume more of it than adults. In Europe titanium dioxide nanoparticles (particles less than 100nm) are mainly found in the food additive called E171. Nanoparticles make up about 36% of the particles in E171.

Now a new study, even though done with mice, has raised more health concerns about titanium dioxide. Mice consuming titanium dioxide in their diet had significantly altered composition of their gut microbes, inflammation of their colon (the intestines), and changes in function of the liver. The effect was bigger in obese mice.

From Science Daily: Common food additive causes adverse health effects in mice

A common food additive, recently banned in France but allowed in the U.S. and many other countries, was found to significantly alter gut microbiota in mice, causing inflammation in the colon and changes in protein expression in the liver, according to research led by a University of Massachusetts Amherst food scientist. ...continue reading "Titanium Dioxide Doesn’t Belong In Food"

Try Not To Eat Dinner Close To Bedtime

SimaJune 17, 2020June 17, 2020Leave a comment

Eat dinner earlier, not later. A small study looked at the time dinner was eaten and the interval to bedtime. They found that eating a late dinner affects the metabolism negatively: blood sugar levels were higher, and the amount of ingested fat burned was lower, when compared to those eating an earlier dinner. Dinner was the same foods, just eaten at 2 different times.

The 20 young, healthy participants ate dinner at either 6 pm or 10 pm, and bedtime was at 11 pm. According to the results of the study, eating a late dinner alters metabolic markers during sleep in a way that could lead to obesity or diabetes. "The peak glucose level after late dinner was about 18% higher, and the amount of fat burned overnight decreased by about 10% compared to eating an earlier dinner."

This adds to evidence suggesting that the time meals are eaten can influence the development of obesity and metabolic syndrome. Sleep lowers the metabolic rate. Other studies have also found that eating earlier is better than later: for example, weight loss is greater in those eating the main meal of the day earlier rather than later.

The weird thing was, these effects were found even though the early dinner group was given a 200 calorie snack at 10 pm. So it's not like they had zero calories after their 6 pm dinner. (The late dinner group ate the same snack at 6 pm.) Based on these findings, I wonder how much better the metabolic markers would have been if zero calories were eaten after the 6 pm dinner?

From Science Daily: People who eat a late dinner may gain weight

Eating a late dinner may contribute to weight gain and high blood sugar, according to a small study published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism. ...continue reading "Try Not To Eat Dinner Close To Bedtime"