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Category: nutrition

Published on Leave a comment on Preventing Cancers By Eating Foods Containing Resistant Starch

It is very exciting whenever a study has good results in preventing cancer, especially if this is from simply eating certain foods. This recently occurred in a large study of people with a high hereditary susceptibility to certain cancers, called Lynch syndrome.

The study found that just eating some resistant starch (e.g., the amount in a green tipped banana) daily was enough to cut the incidence of upper GI cancers (e.g., pancreatic, bile duct, stomach, and duodenal cancers) by 60% over the next ten years. These are fabulous results.

However, it did not have an effect on the incidence of colorectal cancer and endometrial cancer.

In the well-done study (conducted in England, Wales, and Finland), people were randomly assigned to either a group that ate 30 grams of resistant starch daily or a placebo daily for up to 4 years. Then they were all followed for up to a further 10 years, and a portion up to 20 years. [Note: the researchers said the 30 g daily was equivalent to one slightly green banana]

Resistant starch is a type of dietary fiber found in foods such as slightly green bananas, potatoes, whole grains, beans, chickpeas, lentils, and seeds. Resistant starch is not digested in the small intestine, but is fermented by gut microbes to produce beneficial short-chain fatty acids, such as butyrate, in the colon (large bowel).

Bottom line: Eat a variety of fiber rich foods (whole grains, legumes, fruits, vegetables, seeds, and nuts) daily, including foods that provide resistant starch. Your gut microbes and health will thank you!

From Science Daily: Cancer study: Major preventive effect from resistant starch in people with Lynch syndrome

A trial in people with high hereditary risk of a wide range of cancers has shown a major preventive effect from resistant starch, found in a wide range of foods such as oats, breakfast cereal, cooked and cooled pasta or rice, peas and beans and slightly green bananas.
...continue reading "Preventing Cancers By Eating Foods Containing Resistant Starch"

Published on Leave a comment on Jarlsberg Cheese Has Beneficial Health Effects
Jarlsberg cheese Credit: Wikipedia

Good news for cheese lovers. A recent well-done study found that eating a little Jarlsberg cheese every day is good for the bones as well as for metabolic markers in the blood, such as total cholesterol levels. A little bit of Camembert cheese just didn't have those beneficial effects.

Jarlsberg cheese is a Norwegian cow's milk cheese. The beneficial effects of the cheese are thought to be because it naturally contains vitamin K2 and 1.4-dihydroxy-2naphtoic acid (DHNA) - both necessary for bone health. Studies find that low intake of vitamin K2 is linked with increased risk of bone fractures. Jarlsberg contains the bacteria Proprionebacterium freudenreichii, which produces vitamin K and DHNA.

An earlier study by the Norwegian researchers found that eating 57 grams of Jarlsberg cheese (about 2 ounces) daily was optimal. Camembert was chosen because it is a cheese without vitamin K, but with similar fat and protein content. Women participated in this study, but it is thought that the results also apply to men.

Bottom line: Eat a little Jarlsberg cheese frequently for your health. Enjoy!

From Medical Xpress: Small daily portion of Jarlsberg cheese may help to stave off bone thinning

A small (57 g) daily portion of Jarlsberg cheese may help to stave off bone thinning (osteopenia/osteoporosis) without boosting harmful low density cholesterol, suggest the results of a small comparative clinical trial, published in the open access journal BMJ Nutrition Prevention & Health. ...continue reading "Jarlsberg Cheese Has Beneficial Health Effects"

Published on Leave a comment on Certain Foods Lower the Risk of Kidney Stones
Kidney stones Credit: Wikipedia

Kidney stones are not only incredibly painful, but are also associated with chronic kidney disease, osteoporosis, and heart disease. New research suggests a good way to prevent a recurrence of kidney stones is to increase consumption of calcium and potassium rich foods. Very simple!

The Mayo Clinic researchers also found certain dietary factors associated with a higher risk of getting kidney stones for the first time. They are: lower consumption of calcium, potassium, caffeine (e.g., coffee, tea), and phytate in the diet. As well as a lower daily fluid intake. Foods matter!

Some foods to eat to lower the risk of kidney stones:

Calcium rich foods: dairy products (e.g., cheese, milk, yogurt), dark green leafy vegetables (e.g., spinach, collard greens, broccoli, kale), and sardines. [Note: Calcium supplements are associated with kidney stones, while eating calcium rich foods is protective.]

Potassium rich foods: include legumes (beans and lentils), potatoes (with skins), tomatoes, some fruits (e.g., bananas, kiwi, orange juice, melons), dairy foods, some seafood (e.g., salmon, halibut, tuna, shad, clams), leafy greens (e.g., spinach), yam, squash.

Phytate rich foods: include beans, legumes, unprocessed cereal grains (e.g., oats), nuts, seeds, and potatoes.  Some people have referred to phytate rich foods as "anti-nutrients" and say to avoid them (because they may slow down absorption of certain minerals). However, recent research finds that the health benefits of eating phytate rich foods (e.g., they are antioxidants, anti-inflammatory) and other plant foods outweighs any concerns.

From Science Daily: Diets higher in calcium and potassium may help prevent recurrent symptomatic kidney stones

Kidney stones can cause not only excruciating pain but also are associated with chronic kidney disease, osteoporosis and cardiovascular disease. If you've experienced a kidney stone once, you have a 30% chance of having another kidney stone within five years.  ...continue reading "Certain Foods Lower the Risk of Kidney Stones"

Published on Leave a comment on Early Exposure to Foods Reduces Risk of Developing Food Allergies

Well, it looks like the medical advice for avoiding food allergies in children has come full circle. For decades health professionals said for babies to avoid eating problem foods (e.g., eggs, dairy, peanuts) if parents have food allergies. But..it turned out that following this advice did not prevent food allergies.

Results of studies in the past decade changed medical views regarding food allergies. Now the advice is: Early exposure (in the first year of life) to foods such as eggs, milk, peanut butter, and wheat is preventive - don't avoid.

A recent well done Scandinavian study confirmed that this advice is good for all young children, not just those with a family history of food allergies. Starting at 3 months of age, infants who regularly ate tiny amounts of foods (wheat, eggs, cow's milk, peanuts) had a lower chance of food allergies by 3 years of age.

Only .9% of these children developed food allergies, while 2.3% to 3% of children not getting early exposure to foods developed egg, dairy, or peanut allergies.

Also, in this study some infants had their skin rubbed with skin emollients, bath additives and facial cream from 2 weeks to 8 months, 4 times per week, and more of them developed food allergies - whether also avoiding foods or not. [My comment: Why would anyone think that would help with food allergies? It sounds irritating! And it perhaps/probably messed with their skin microbiome.]

New advice: Infants should have early exposure to potentially problem foods, starting as early as 3 months, to lower their risk of developing food allergies. Delaying the introduction of these foods actually increases the risk of food allergies. (By the way, the same advice also holds true for avoiding pet allergies - exposure to furry pets in the first year of life is important.)

From Medical Xpress: Early food introduction can reduce risk of food allergy in children

Infants who were given a taste of peanut, milk, wheat and egg from the age of three months had a lower risk of developing a food allergy at the age of three years than controls, reports a study by researchers from Karolinska Institutet in Sweden and the University of Oslo in Norway published in The Lancet. ...continue reading "Early Exposure to Foods Reduces Risk of Developing Food Allergies"

Published on Leave a comment on Certain Gut Bacteria Are Linked to Strokes

There is growing evidence that the presence of certain species of bacteria in the gut microbiome are associated with a higher stroke risk, while other bacteria are associated with a lower risk and health. Two recent studies went further and found that the presence (or higher levels) of certain bacteria are associated with severe ischemic strokes and a poorer recovery.

Ischemic strokes are the most common type of stroke. They occur when a clot or other blockage blocks the blood supply to the brain.

Both study researchers presented their findings at the European Stroke Organisation Conference (May 2022). They found that 26 species of bacteria were linked to strokes (in other words, you want less of the bacteria that increase stroke risk in your gut microbiome). Some examples of bacteria associated with strokes or poorer outcome included: bacteria of the genus Ruminococcus, species Prevotella copri, and Paraprevotella xylaniphila.

What does this mean for you? The researchers felt that changing your community of gut microbes (the gut microbiota or microbiome) could be a potential way to decrease stroke risk or stroke severity. A main way to accomplish this is by nutritional changes.

One of the researchers (Cyprien Rivier) said about the results:  "This suggests a delicate balance in the gut microbiota which can change the risk of stroke when altered."

To improve your gut microbes and lower stroke risk: most important is to improve your diet (eat a healthy diet rich in fruits, vegetables, whole grains, nuts, seeds, legumes, some fermented foods, and try to avoid highly processed foods). Also, good for gut microbes: increase your physical activity or amounts of exercise, don't smoke, and try to maintain a healthy weight. Another option is getting a fecal microbial transplant.

By the way, the beneficial microbes are NOT in dietary supplements. Must eat real food! Interestingly, an earlier study found that people who have ischemic strokes tend to have lower amounts ("depletion") of Lactobacillus sakei in the gut than healthy people.

Excerpts from Medscape: Gut Bacteria Linked to Stroke Severity, Risk

Two new studies identifying strains of gut microbiota associated with more severe strokes and worse post-stroke recovery point to a possible role for the gut microbiome in preventing stroke and improving outcomes. ...continue reading "Certain Gut Bacteria Are Linked to Strokes"

Published on Leave a comment on Focus On Eating Healthy Food, Not Vitamin Supplements

Americans spend enormous amounts of money on vitamins and mineral supplements in an effort to stay healthy or to improve their health. Unfortunately, unless a person has an actual vitamin or mineral deficiency, studies are just not finding health benefits. Sometimes there are even harms.

Physicians at the Northwestern University Feinberg School of Medicine weighed in on this issue. Their view: For most non-pregnant healthy Americans vitamin and mineral supplements are a "waste of money". There is no "magic set of pills to keep you healthy". Instead, a healthy diet and exercise are key.

However, they also say a pregnant women should consider taking a prenatal vitamin, especially folic acid. There are health benefits to folic acid supplements during pregnancy.

Basic conclusions: For non-pregnant persons without vitamin or mineral deficiencies, there is no evidence supporting the consumption of vitamin and mineral supplements in preventing cancer or cardiovascular (heart) health. Avoid beta carotene supplements (health harms) and vitamin E supplements.

What to do to maintain or improve health? Eat a healthy diet rich in fruits, vegetables, whole grains, legumes (beans), seeds, and nuts. Get enough exercise or physical activity. Don't smoke. Maintain a healthy weight.

Doing these things will also improve the gut microbiome (the community of microbes living in the gut), which is so important for good health.

From Science Daily: Vitamins, supplements are a 'waste of money' for most Americans

Drawn to the allure of multivitamins and dietary supplements filling nutritional gaps in their diet, people in the U.S. in 2021 spent close to $50 billion on vitamins and dietary supplements. ...continue reading "Focus On Eating Healthy Food, Not Vitamin Supplements"

Published on Leave a comment on High Fish Intake and Melanoma

Well, these were surprising study results, given that so many studies find that eating fish has such beneficial health effects. A recent large study of US adults found that higher fish consumption was associated with melanoma (when compared to persons who hardly eat fish).

Brown School of Health researchers found that a higher intake of fish (all kinds), tuna, and non-fried fish were all associated with a higher risk  of both malignant melanoma and melanoma in situ (stage 0). Interestingly, fried fish intake was inversely associated with risk of malignant melanoma - that is, the more fried fish is eaten, the lower the risk of melanoma.

The group with the highest fish intake ate about 10 ounces per week or 3 servings, and had about 22% higher rate of melanoma.

They speculate that this cancer association could be due to the contaminants in fish, such as PCBs, dioxins, arsenic, and mercury. Other research has found that higher fish intake is associated with higher levels of these contaminants in the body, and that there are associations between these contaminants and a higher risk of skin cancer.

But the researchers also said people should keep eating fish for all their other health benefits (e.g., for heart health). In other words, don't panic. There are other known risk factors for melanoma such as repeated sunburns in childhood.

From Science Daily: Higher fish consumption may be associated with increased melanoma risk

Eating higher levels of fish, including tuna and non-fried fish, appears to be associated with a greater risk of malignant melanoma, suggests a large study of US adults published in Cancer Causes & Control. ...continue reading "High Fish Intake and Melanoma"

Published on Leave a comment on Coffee and the Kidneys

Some good news for coffee drinkers - daily consumption of coffee is linked to a lower risk of acute kidney injury.

John Hopkins Medicine researchers found that daily consumption of coffee (at least 1 cup of coffee per day) lowered the risk of acute kidney injury (AKI) by 15%. But those who drank 2 to 3 cups of coffee each day had a 22% to 23% lower risk (compared to non-drinkers)

The researchers pointed out in their paper that the risk of chronic kidney disease and other diseases is also lower in daily coffee drinkers.

"Habitual coffee consumption is associated with the prevention of chronic and degenerative diseases, including type 2 diabetes, cardiovascular disease, and liver disease.

 ARIC, a large population study of 14,207 participants aged 45 to 64 years, revealed that higher self-reported daily coffee consumption was associated with a lower risk of incident chronic kidney disease after adjustments were made for demographic, clinical, and dietary factors. Thus, habitual coffee consumption has a strong potential for reducing the risk of progressive kidney disease."

From Science Daily: Coffee consumption link to reduced risk of acute kidney injury, study finds

If you need another reason to start the day drinking a cup of joe, a recent study by Johns Hopkins Medicine researchers has revealed that consuming at least one cup of coffee a day may reduce the risk of acute kidney injury (AKI) when compared to those who do not drink coffee. ...continue reading "Coffee and the Kidneys"

Published on Leave a comment on Good Reasons to Eat Cranberries

Eating berries frequently or daily has all sorts of health benefits. Two recent studies have focused on daily consumption of cranberries and found them to be beneficial for memory and neural functioning, and also for heart health.

Both studies had persons ingest whole cranberry powder (equivalent to 100 grams or 1 cup of whole cranberries) daily for 12 weeks (memory study) or 1 month (heart study).

While studies usually focus on just one type of berry to try to figure out how and what health benefits are occurring, there is no one berry a person should eat. Eat them all! Studies show they all offer something a little different, and all also have lots of fiber (very important for health!).

Also, eat real foods, not supplements. Again: studies do not find that there is one food or supplement that will prevent health problems or dementia. Eat more fruits, berries, vegetables, and cut back on ultra-processed foods. [See Medscape article below.]

From Medscape: A Cup of Cranberries a Day Tied to Better Memory

For healthy middle-aged and older adults, adding cranberries to the diet may help improve memory and brain function, in addition to lowering LDL cholesterol, new research suggests. ...continue reading "Good Reasons to Eat Cranberries"

Published on Leave a comment on Body Copes Well With One Time Overeating

Summer is when many of us indulge ourselves at barbecues or other social gatherings. Fabulous grilled foods, fresh fruits, pies, whipped cream! You may wonder what gorging yourself until you absolutely can't eat one bite more at one meal does to your body. It turns out it's OK!

A study of young men who either ate pizza till "comfortably full" or "maximal eating" (eating so much that they couldn't eat one more bite) found that the bodies of the men coped very well. Just note, these were normal weight men who normally did not overeat like this (about twice as much food as "comfortably full").

Their metabolism adjusted to overeating the meal, levels of nutrients stayed within normal range, but there was an increase in "prolonged lethargy" and sleepiness several hours after the meal. Yup, many of us know the feeling - just want to take a nap while we digest.

Unfortunately it is unknown how the bodies of women, overweight, and older persons would handle maximal eating of 1 meal (that study not done). But hey! - it's summer, and we can just pretend the study results apply to all of us. Just don't do it all the time...

From Medical Xpress: Pizza study shows body copes surprisingly well with one-off calorie indulgence

A new study, which involved participants eating pizza well after feeling 'full' in order to test what immediate effects this had on the body, finds that our metabolism is surprisingly good at coping with over-indulgence. ...continue reading "Body Copes Well With One Time Overeating"