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Category: nutrition

Published on Leave a comment on Organic Milk Does Not Contain Toxic Pesticides Found In Conventional Milk

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"

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Published on 2 Comments on Is A Daily Glass Of Alcohol Good For The Brain?

Great news for those who enjoy a glass of wine or beer every day! A large study found that light to moderate drinking among middle-aged to older adults may preserve brain function as they age. Over a 10 year period, those who drank a drink or two a day tended to have better test scores in a series of tests that measured cognitive functioning.

Normally there is some cognitive decline as people age. But researchers found that low to moderate drinking (less than 8 drinks per week for women and less than 15 drinks for men) was associated with consistently higher mental functioning and slower rates of cognitive decline (when compared to those who never drank or drank more). They found that these associations were similar for both men and women, but stronger among white participants than black participants.

Just keep in mind that while this and other studies find cognitive benefits from drinking alcohol (in humans and mice), other studies find harms from drinking alcohol, specifically increased risk of many cancers.

From Science Daily: Light drinking may protect brain function

Light to moderate drinking may preserve brain function in older age, according to a new study from the University of Georgia.  ...continue reading "Is A Daily Glass Of Alcohol Good For The Brain?"

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Published on 1 Comment on Titanium Dioxide Doesn’t Belong In Food

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"

Published on Leave a comment on Try Not To Eat Dinner Close To Bedtime

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"

Published on Leave a comment on Dairy Products, Hypertension, Diabetes, and Metabolic Syndrome

For several years I've noticed studies that show beneficial health effects from consumption of dairy products, especially whole milk or full-fat products, and also fermented dairy products (e.g. yogurt, cheese). A recent international study (21 countries on 5 continents) found similar results: higher intake of dairy foods, especially full-fat dairy, is associated with lower incidence of type 2 diabetes, high blood pressure (hypertension), and metabolic syndrome.

Metabolic syndrome is a group of conditions that increases the risk of heart disease, stroke, type 2 diabetes, and early death. Risk factors include increased blood pressure, excess body fat around the waist, elevated triglycerides and cholesterol levels, and elevated blood glucose.  Diet plays a role in whether one develops metabolic syndrome and diabetes. [Being overweight and being inactive are also important risk factors.]

What was the higher intake of dairy products that was associated with health benefits? At least 2 servings per day. The study did not look into what kind of dairy people drank and ate - whether cow, sheep, camel, or goat milk dairy. The assumption is: dairy is dairy!

While it was an observational study, it was significant, especially because the 131,481 participants (aged 35 to 70 years) were from world regions not typically studied in dairy consumption studies. They were tracked for about 9 years.

Excerpts from Science Daily: Dairy-rich diet linked to lower risks of diabetes and high blood pressure

Eating at least two daily servings of dairy is linked to lower risks of diabetes and high blood pressure, as well as the cluster of factors that heighten cardiovascular disease risk (metabolic syndrome), finds a large international study published online in BMJ Open Diabetes Research & Care.  ...continue reading "Dairy Products, Hypertension, Diabetes, and Metabolic Syndrome"

Published on Leave a comment on Should Ripe Tomatoes Be Refrigerated Or Kept At Room Temperature?

Can tomatoes be refrigerated or does that destroy their taste? This seems to be a pressing issue that is much discussed while people are at home during the pandemic. The advice I generally see is to NOT refrigerate them - to leave them out at room temperature until they are eaten.

Well... a German study examined that particular question and according to the researchers - the taste of the tomatoes is the same whether refrigerated or kept at room temperature for 4 days. Instead, the variety of tomato is most important for the flavor (taste).

Of course! Every variety of tomato has a different taste. One thing I question is the refrigerator temperature of 44.6°F (7°C) that was used, which seems a bit warm. Refrigerators in the US are normally kept cooler, between 33 and 39 degrees.

From Science Daily: Should tomatoes go in the fridge?

There is much debate about the correct storage of tomatoes. There are two main options available to consumers: storage in the refrigerator or at room temperature. A research team from the University of Göttingen has now investigated whether there are differences in the flavour of ripe tomatoes depending on how they are stored and taking into account the chain of harvesting from farm to fork. No perceptible difference was found: the variety of tomato is much more important. The results have been published in the journal Frontiers in Plant Science.  ...continue reading "Should Ripe Tomatoes Be Refrigerated Or Kept At Room Temperature?"

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Published on 1 Comment on Drinking Coffee Associated With Lower Body Fat in Women

More good news for coffee lovers. A study that looked at a large sample of adults in the US found that there is a dose-response association for daily coffee consumption and body fat (adiposity). Higher coffee intake (both regular and decaf) was associated with lower body fat in women, but not men.

The biggest effects were seen in women aged 20 to 44 years (who drank 2 to 3 cups/day), and in 45 to 69 year old women who drank 4 or more cups of coffee per day - that is, they had lower total body fat and trunk body fat when compared to those who didn't drink coffee.

Coffee has over 1000 bioactive compounds in it, such as caffeine, chlorogenic acids, and diterpenes. Recent studies found that moderate coffee intake (3 to 4 cups/day) lowers the risk of type 2 diabetes, heart disease, (early) death, lower risk of some cancers, and has a beneficial effect on metabolism (increases it) and inflammation. [Note: chronic inflammation is linked to a number of diseases, so want to lower it.]

The researchers suggest that there are compounds in coffee (other than caffeine) that regulate weight and act as "antiobesity compounds". Perhaps view drinking coffee as a healthy diet strategy for women!

Excerpts from Science Daily: Coffee linked to lower body fat in women

Women who drink two or three cups of coffee a day have been found to have lower total body and abdominal fat than those who drink less, according to a new study published in The Journal of Nutrition.  ...continue reading "Drinking Coffee Associated With Lower Body Fat in Women"

Published on Leave a comment on Certain Chemicals Linked to Celiac Disease

Worried about the effects of persistent pesticides, flame retardants, and the chemicals used in non-stick pans (e.g.Teflon) on human health? An interesting small study from researchers at New York University looked at whether there is a link between having higher levels of these chemicals and celiac disease (a digestive disorder in which there is an abnormal response to foods with gluten). And yes, they found one.

Certain pesticides, flame retardants (PBDEs), and nonstick chemicals (PFASs) are known as persistent organic pollutants (POPs). They are known to be endocrine disruptors (meaning they disrupt the hormonal system). The researchers think that because there is an interplay between endocrine and immune systems, then perhaps these chemicals may contribute to the development of celiac disease in people who are genetically susceptible to it.

Thirty children and young adults newly diagnosed with celiac disease were compared to 58 individuals without the disease.  Higher levels of these chemicals were found in the blood in those with celiac disease, when compared to those without celiac disease.

More reasons to avoid non-stick pots and pans, avoid flame retardants, avoid using pesticides on lawns, and to eat organically raised foods.

From Futurity: CELIAC DIAGNOSIS MORE LIKELY WITH HIGHER BLOOD LEVELS OF PESTICIDES

Children and young adults with high blood levels of pesticides—and with high levels of pesticide-related chemicals called dichlorodiphenyldichlorethylenes—were twice as likely to receive a new diagnosis of celiac disease than those without high levels, report researchers.  ...continue reading "Certain Chemicals Linked to Celiac Disease"

Published on Leave a comment on The Foods We Eat and Breast Cancer

Once again, a study found that the foods we eat are associated with our risk for breast cancer. Results from a long-running European study found that certain foods (alcohol, wine, beer) are associated with an increased risk of breast cancer, while other foods (foods high in fiber, certain fruits such as apples and pears, and higher carbohydrate intake) are associated with a lower risk of breast cancer.

This study used data from the European Prospective Investigation into Cancer and Nutrition (EPIC) study, which enrolled 272,098 women (between 1992 and 2000) from 10 European countries. Women filled out an extensive nutritional questionnaire (to assess intake of 92 foods and nutrients) at the beginning, and then they were followed for about 15 years.

It has long been known that higher alcohol intake raises breast cancer risk, especially risk of postmenopausal breast cancer, and this study supports that. Fruits (esp. apples and pears) were associated with a lower risk of breast cancer - and they were also a main source of fiber foods, as well as carbohydrates.

What was not discussed in the study was that along with having many nutrients and high amounts of fiber, produce also contains multitudes of microbes. A recent study found that one apple alone has millions of bacteria! When we eat fresh fruits and vegetables, we are introducing microbes into the gut, as well as feeding beneficial gut microbes (and ultimately lowering chronic inflammation).

Unfortunately they only asked the women about foods one time at the beginning of the study. The women could have changed their dietary patterns over the next 15 years, especially since so many new foods have become popular and widely available. Also, looking at the food list - there was no mention of olive oil, which researchers view as anti-inflammatory, and lowering the risk of breast cancer.

Study by A.K.Heath et al. (in Breast Cancer Research). Excerpts from Medscape: Nutrient-Wide Association Study of 92 Foods and Nutrients and Breast Cancer Risk

Six foods and nutrients were identified as associated with risk of breast cancer in the EPIC study (10,979 cases). Higher intake of alcohol overall was associated with a higher risk of breast cancer, as was beer/cider intake and wine intake, whereas higher intakes of fiber, apple/pear, and carbohydrates were associated with a lower risk of breast cancer.   ...continue reading "The Foods We Eat and Breast Cancer"

Published on Leave a comment on Drinking Filtered Coffee Is Healthier Than Unfiltered Coffee

The Scandinavians really love to drink coffee, and of course researchers study the health effects of all that coffee drinking. Two recent studies both found health benefits from drinking filtered coffee (such as drip coffee), but not unfiltered coffee.

A study conducted in Norway found that over a 20 year period drinking filtered coffee daily was associated with lower death rates, when compared to those who did not drink coffee or drank unfiltered coffee. The best health effects (lowest mortality rate) were associated with drinking 1 to 4 cups per day of filtered coffee, and the unhealthiest (highest mortality rate) was drinking 9 or more cups per day of unfiltered coffee.

The researchers thought that unfiltered coffee raised the cholesterol levels, because of the lipid-raising components of coffee - the diterpenes kahweol and cafestol, which are filtered out by coffee filters. This could explain the association between unfiltered coffee and higher death rates from heart disease. Other studies have found that higher consumption of filtered coffee results in lower levels of markers of inflammation.

As was discussed in an earlier post, a recent study from Sweden found that drinking 2 to 3 cups of drip coffee (using a filter) daily lowers the risk of type 2 diabetes, while drinking boiled coffee has no health effect. The researchers put it nicely, that habitually drinking filtered coffee has a "protective role" on type 2 diabetes development.

On the other hand, other popular ways of preparing coffee don't use filters - French press, espresso, percolator, and coffee pods, and so may have similar not-so-great health effects to boiled coffee. But still unknown at this time - studies are needed.

From Science Daily: How to make the healthiest coffee

Today scientists announce the healthiest way to make a brew.  ...continue reading "Drinking Filtered Coffee Is Healthier Than Unfiltered Coffee"