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Category: nutrition

Published on Leave a comment on Eating Healthy Foods Lowers Risk of Chronic Diseases

Want to improve your odds of not getting a chronic disease, such as heart disease or diabetes? A recent study found that following any healthy dietary pattern, whether Mediterranean or DASH or Diabetes Risk Reduction Diet or other similar healthy dietary styles, are all linked to a lower risk of chronic diseases.

These healthy dietary patterns all stress fruits, vegetables, whole grains, seeds, nuts legumes, but they vary in minor ways, e.g., whether salt, coffee, tea, or wine is allowed. People weren't following specific diets over the 3 decades of the study, but it's how they generally ate - their dietary pattern.

The Harvard T.H. Chan School of Public Health researchers found that persons who were in the top 10% of a healthy dietary pattern, no matter which one, were compared to persons in the bottom 10% of that dietary pattern. Overall they found that being near the top of any of the healthy dietary patterns was associated with a lower disease risk.

Interestingly, larger amounts of coffee, whole grains, wine and desserts had lower risk of associated major chronic diseases.

Eating some foods frequently were associated with developing major chronic diseases, such as processed meats, energy drinks, french fries, red meat, and eggs.

From Medical Xpress: Adhering to recommended diets lowers risk of chronic diseases, 32-year study finds

Researchers at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts, have good news for anyone sticking to a healthy diet: Good food choices are associated with a lower risk of developing a chronic disease. ...continue reading "Eating Healthy Foods Lowers Risk of Chronic Diseases"

Published on Leave a comment on A Mediterranean Style Diet Is Associated With A Lower Dementia Risk

Another large study found that eating a Mediterranean diet is beneficial to health - specifically, that it is associated with a decreased risk for dementia. As much as 23% lower (compared to those who didn't eat a Mediterranean style diet)! It didn't matter if a person had a genetic risk for dementia or not - diet was more important.

By the way, other studies also find that eating a Mediterranean style diet has benefits for the brain and body.

A Mediterranean style diet is one rich in fruits, vegetables, whole grains, legumes (beans, lentils), nuts, seeds, herbs, spices, and olive oil. Some lean meat, especially chicken, and fish. This way of eating is high in fiber (good for health!). Try to avoid processed meats, highly processed foods, fast food, and hydrogenated oils. Eat less meat in general.

From Science Daily: Mediterranean diet associated with decreased risk of dementia

Experts at Newcastle University found that individuals who ate a Mediterranean-like diet had up to 23% lower risk for dementia than those who did not. ...continue reading "A Mediterranean Style Diet Is Associated With A Lower Dementia Risk"

Published on Leave a comment on Certain Nutrients Associated With a Lower Risk of Prostate Cancer

Eating your fruits and vegetables, especially a rainbow assortment of them, is associated with a lower risk of prostate cancer as well speeding up recovery in men who received radiation treatment for prostate cancer.

Two recent studies by the same group of Australian researchers found that certain micronutrients found in foods are lower in men with prostate cancer (compared to healthy men). These are lycopene, selenium, lutein, lycopene, α-carotene, β-carotene. Lycopene and selenium appear to be especially important.

Tomatoes and tomato products (e.g., tomato sauce) are an especially good source of lycopene. Other lycopene rich foods are: watermelons, grapefruits, guava, melons, papayas.  Selenium rich foods include Brazil nuts, seafood, organ meats, beef, pork, chicken, turkey, and eggs.

From Medical Xpress: Rainbow of fruit and veg the best prevention against prostate cancer

Men who consume colorful fruits and vegetables on a regular basis are less likely to be diagnosed with prostate cancer (PC), according to new research by University of South Australia scientists.

A rainbow of foods rich in certain micronutrients helps to prevent prostate cancer (PC) as well as speed up recovery among men who undergo radiation treatment for the disease. ...continue reading "Certain Nutrients Associated With a Lower Risk of Prostate Cancer"

Published on Leave a comment on An Organic Diet Rapidly Lowers Glyphosate Levels In the Body

Most people don't realize how quickly many pesticide levels decrease in our bodies after switching to eating organic foods. Studies find significantly lower levels in a few weeks for many pesticides, but in the case of glyphosate - it's within days!

This is significant because each year more health harms are being linked with glyphosate exposure, such as cancer, shorter pregnancies, disruption of the gut microbiome, cancer, kidney toxicity, and liver inflammation.

Glyphosate (found in Roundup) is the most widely used herbicide (weed killer) in the world. Millions of pounds are used each year in the US, typically for weed control in outdoor areas, as well as on genetically modified crops (e.g., corn, soybeans, canola), and frequently right before harvest on conventional crops (e.g., wheat, oats, barley).

Food is the primary source of glyphosate exposure. Many non-organic foods (especially wheat, oats, barley, soybeans, legumes) contain glyphosate residues. Glyphosate is even found in breakfast cereals Organic food does not contain glyphosate  - it's use is not allowed in organic food production.

Researchers first tested the urine of people eating a totally non-organic diet, and then when eating an all organic diet. There was a 70% reduction in glyphosate and its metabolite AMPA within 3 days. Children had significantly higher levels of glyphosate and AMPA than adults in their urine in both the non-organic and organic phases of the study.

Bottom line: Eat as many organic foods as possible. And don't use glyphosate (Roundup) on your property.

From Environmental Health News: Organic diets quickly reduce the amount of glyphosate in people’s bodies

Eating an organic diet rapidly and significantly reduces exposure to glyphosate—the world's most widely-used weed killer, which has been linked to cancer, hormone disruption and other harmful impacts, according to a new study. ...continue reading "An Organic Diet Rapidly Lowers Glyphosate Levels In the Body"

Published on Leave a comment on Highly processed food increases risk of cancer
Fast food Credit: Wikipedia

Bad news keeps coming about the highly processed foods we love to eat. So convenient, so addictive (e.g., potato chips, soda!), but so bad for our health. A recent study found more harms from eating highly processed foods (also called ultra-processed foods). They are associated with a higher risk of ovarian cancer and other cancers, and also death from cancer.

Even worse, the more one eats ultra-processed foods daily, the higher the risk of developing and dying from a variety of cancers. The ovarian and brain cancer association was especially strong.

The large study of 197,246 people, conducted in the UK, looked at the association between eating highly processed foods and the risk of developing 34 different types of cancers over a 10 year period. They found that highly processed foods were generally between 9.1% to 41.4% of the foods eaten daily. Highly processed foods averaged 48.6% of the daily calories, and ranged from 28.4% to 68.7% of daily calories.

Chips Credit: Wikipedia

As the researchers point out, the highly processed foods are replacing what should be eaten (fruits, vegetables, whole grains, seeds, nuts, legumes). Thus, diets rich in highly processed foods are generally nutritionally inferior, and are higher in energy, fats, salt, sugars, and lower in fiber and some micronutrients.

Chemicals in highly processed foods and packaging (e.g., acrylamide, endocrine disruptors) are ingested and cause harm to humans. Additionally, additives found in highly processed foods (e.g., emulsifiers) have negative effects on the gut microbiome and gut (intestinal) lining.

Bottom line: Eat fewer highly processed foods. Eat more foods that are unprocessed or minimally processed (fruits, vegetables, legumes, seeds, nuts, whole grains). Read the list of ingredients on labels.

Excerpts from Medical Xpress: Ultra-processed foods may be linked to increased risk of cancer

Higher consumption of ultra-processed foods may be linked to an increased risk of developing and dying from cancer, an Imperial College London-led observational study suggests. ...continue reading "Highly processed food increases risk of cancer"

Published on Leave a comment on Doctors Recommend Mediterranean Style Diet For Health
Fast food Credit: Wikipedia

Say it over and over to yourself: Don't eat highly processed foods, don't eat foods with additives (e.g., emulsifiers, colors), don't eat foods/beverages with high fructose corn syrup, don't eat lots of pre-packaged foods or fast foods.

Why? This kind of high fat, low-fiber Western diet (which most of us eat), is linked to lots of health problems  and also an unhealthy gut microbiome. Cancer, diabetes, heart disease!

Instead, eat a Mediterranean style diet - a diet rich in fruits and vegetables, whole grains, seeds, nuts, whole grains, legumes. Also, lots of olive oil. This is a high fiber diet linked to good health and a healthy gut microbiome.

Research finds harms (e.g., harmful alterations of the gut microbiome or intestinal lining, cancer) from ingredients added to highly processed foods, such as emulsifiers, carrageenan, artificial sweeteners, maltodextrin, carboxymethyl cellulose, polysorbate-80, artificial colors and flavors, high fructose corn syrup, etc. Bottom line: Try to avoid any ingredient that's not normally in your kitchen! Read ingredient lists on labels.

Excerpts from a commentary (transcript of podcast) by Dr. D. Johnson from Medscape: Forget Fad Diets, Here's the One You Need

Hello. I'm Dr David Johnson, professor of medicine and chief of gastroenterology at Eastern Virginia Medical School in Norfolk, Virginia. Welcome back to another GI Common Concerns.

All of us routinely see diet recommendations on the Internet — like TikTok — or in new books. Every possible diet seems to receive this promotional push, although the evidence behind them is often lacking.

So what do we mean when we talk about a "healthy diet"? ...continue reading "Doctors Recommend Mediterranean Style Diet For Health"

Published on Leave a comment on Some Foods With Organic Labels Are Not So Organic

There is a big problem with the label ORGANIC. Many organic farmers are upset and disappointed with how "organic factory farms" have taken over the multi-billion organic food industry. And they should be upset.

Organic foods are foods grown and processed following organic farming standards (rules). But... Big Business (who support factory farms) has influenced the organic rules and has found all sorts of loopholes which they use. This is not for the better for the farmer or consumer.

Ethical organic farmers are paying the price. Doing organic correctly (e.g., cows actually graze outdoors, berry crops actually grown in soil) costs more than factory farming which ignores organic rules (e.g., stuffing thousands of animals into buildings without any real access to outdoors). So... the smaller organic farmers actually following the spirit of organic standards can't compete with factory farms and are being forced out of farming.

Also, much "organic" food and products coming from countries such as China and Turkey are NOT organic - the label is a total fraud. That is why their "organic" is so cheap compared with North American and European  grown organic food.

Credit: Real Organic Project

Organic farmers are now fighting back by developing labels that distinguishes their food and products as "real" organic - organic how it's meant to be. For example, the animals receive organic feed from the start, do go outside, and crops are grown in soil (and not artificially in water filled containers). A new label gaining popularity is Real Organic Project. So far over 1000 US farms have joined.

What you can do: Go check out farmers markets and support small farms. Buy organic food that is known to support real organic practices (e.g., Organic Valley - a co-op of organic farmers) rather than factory farmed food (e.g., Horizon, Aurora). [See photos: Cornucopia; Two organic farm and industry watchdogs are OrganicEye and Cornucopia Institute]

Written by organic blueberry farmer Hugh Kent, from Mother Earth News: Real Organic Project: Is “USDA Organic” Really Organic?

Is “USDA Organic” Really Organic?

Many of us who want good, healthy food look at labels in hopes they’ll help us evaluate our food and its quality. We’ve turned with hope to terms like “all-natural,” “sustainable,” and, lately, “regenerative,” but none of these has an established or consistent meaning. In the U.S., the word “organic” stands alone as a term defined by law. “Certified Organic” can only be used if the product complies with the law (which emphasizes the enhancement of soil quality as its foundational principle). ...continue reading "Some Foods With Organic Labels Are Not So Organic"

Published on Leave a comment on Study Finds Calorie Intake More Important Than Timing of Meals For Weight Gain or Loss

scale, weightThere has been a debate going on for a while about what is better for weight loss: intermittent fasting (eating only during designated time periods, without calorie counting) or actually cutting back calories. One recent study examined this issue and found that...drum roll.... the frequency of meals (and calories) a person eats every day is more important for weight loss than intermittent fasting.

Main finding: Large or moderately sized meals (no matter when eaten) were associated with weight gain over the 6 year period of the study, while eating fewer, small meals were associated with weight loss. In other words, the number of meals eaten each day and meal sizes (calories), and not their timing, was most important in determining weight gain or loss.

The results did not support intermittent fasting (time-restricted eating) as a weight loss strategy. Instead, focus on calorie intake. Bummer... You didn't think it would be easy, did you?

Excerpts from Science Daily: Reducing total calories may be more effective for weight loss than intermittent fasting

The frequency and size of meals was a stronger determinant of weight loss or gain than the time between first and last meal, according to new research published today in the Journal of the American Heart Association, an open access, peer-reviewed journal of the American Heart Association. ...continue reading "Study Finds Calorie Intake More Important Than Timing of Meals For Weight Gain or Loss"

Published on Leave a comment on The Nutrient Choline Is Necessary For Brain Health

Choline appears to be a neglected nutrient. It is essential for healthy brain functioning, yet researchers of a recent study say the great majority of us do not get the recommended daily intake of choline in our diet. They suggest that this could be causing harm to our health, including the brain.

They also pointed out that since eggs and meat are the best dietary source, people on restricted or vegan diets are especially at risk of a choline deficiency. It is not found in most multivitamins.

The  Arizona State Univ. researchers found that choline deficiency is involved with multiple health problems throughout the body (e.g., inflammation, insulin production, cardiovascular disease, brain function) and even Alzheimer's disease. Their study was conducted on mice, but they felt similar processes occurred in humans.

Good dietary sources of choline: eggs, meat, dairy products, poultry, and fish. Lower amounts are in nuts, beans, potatoes, and cruciferous vegetables (e.g., broccoli).

Related to all this is that one should also try to lower intake of anti-cholinergic medications, if possible. Studies find that their use is linked to cognitive decline and dementia - they block the action of the brain neurotransmitter acetylcholine (which is produced by choline).

Excerpts from Science Daily: Study explores effects of dietary choline deficiency on neurologic and system-wide health

Choline, an essential nutrient produced in small amounts in the liver and found in foods including eggs, broccoli, beans, meat and poultry, is a vital ingredient for human health. A new study explores deficiency in dietary choline adversely affects the body and may be a missing piece in the puzzle of Alzheimer's disease.  ...continue reading "The Nutrient Choline Is Necessary For Brain Health"

Published on Leave a comment on Study Finds Vitamin D Supplements are Linked to Lower Risk of Melanoma

The results from well done studies on vitamin D supplements have frequently been disappointing due to lack of health benefits. However, a recent study found that the risk of melanoma (a skin cancer) was significantly reduced in persons taking vitamin D supplements.

The Univ. of Eastern Finland researchers also found no link between vitamin D supplementation and facial photoaging, actinic keratoses, nevus count, basal cell carcinoma and squamous cell carcinoma.

Just keep in mind that the people were not randomly selected  - these were self-selected groups, and thus this is a correlation study. There could be a reason other than vitamin D for the different outcomes.

From Science Daily: Fewer cases of melanoma among people taking vitamin D supplements

Fewer cases of melanoma were observed among regular users of vitamin D supplements than among non-users, a new study finds. People taking vitamin D supplements regularly also had a considerably lower risk of skin cancer, according to estimates by experienced dermatologists. The study, conducted in collaboration between the University of Eastern Finland and Kuopio University Hospital and published in Melanoma Research, included nearly 500 people with an increased risk of skin cancer. ...continue reading "Study Finds Vitamin D Supplements are Linked to Lower Risk of Melanoma"