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Published on Leave a comment on Omega-3s and Heart Disease

Previous research on the health benefits of eating fish, fish oil supplements, and other sources of omega-3 fatty acids has shown mixed results, with some studies revealing cardiac health benefits and others finding no benefit. However, when looking at recent studies separating eating foods rich in omega-3 fatty acids versus taking supplements, it appears that eating foods has various beneficial health effects, while taking a supplement may not find health benefits (here and here).

The latest research (reported in the journal JAMA Internal Medicine) looked at heart disease events (heart attack, cardiac related death) and actually measured the actual levels of omega-3 fatty acids in the participants' blood, as opposed to relying on questionnaires in which people report what they eat. The new study could not assess the usefulness of taking fish oil supplements, as opposed to eating fish, because so few people in the study took supplements. Thus the findings were generally from eating a diet rich in omega-3s from either fish or plant-based sources. (Note: By far the best source is fish. Some plant-based sources are: flaxseed, walnuts, edamame, black beans, kidney beans).

The new study — which combined 19 studies from 16 countries with more than 45,000 participants — found that higher circulating blood levels of omega-3 fatty acids were associated with a nearly 10 percent lower risk of a fatal heart attack, on average, compared with lower levels. The participants with the highest level of omega-3s in their blood had the greatest risk reduction — a more than 25 percent lower risk of having a fatal heart attack, the study found.

From Science Daily: Consumption of omega-3s linked to lower risk of fatal heart disease

A global consortium of researchers banded together to conduct an epidemiological study analyzing specific omega-3 fatty acid biomarkers and heart disease. They found that blood levels of omega-3 fatty acids from seafood and plant-based foods are associated with a lower risk of fatal heart attack.

A total of 19 studies were involved from 16 countries and including 45,637 participants. Of these, 7,973 people developed a first heart attack over time, including 2,781 deaths and 7,157 nonfatal heart attacks.

Overall, both plant-based and seafood-based omega-3s were associated with about a 10 percent lower risk of fatal heart attacks. In contrast, these fatty acids biomarkers were generally not associated with a risk of nonfatal heart attacks, suggesting a more specific mechanism for benefits of omega-3s related to death."At a time when some but not other trials of fish oil supplementation have shown benefits, there is uncertainty about cardiovascular effects of omega-3s," said Mozaffarian. "Our results lend support to the importance of fish and omega-3 consumption as part of a healthy diet."

Fish is the major food source of omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA). According to the U.S. Department of Agriculture's National Nutrient Database, fatty fish such as salmon, trout, anchovies, sardines, and herring contain the highest amounts of omega-3 fatty acids, although all fish contain some levels. In addition to omega-3 fatty acids, fish provide specific proteins, vitamin D, selenium, and other minerals and elements. Alpha-linolenic acid (ALA) is the plant-based omega-3 fatty acid found in walnuts, flaxseed oil, and canola oil and some other seed and nuts and their oils.

Published on Leave a comment on Could Probiotics Protect Breasts From Cancer?

Amazing!  Researchers found that the bacteria found in breast cancer patients and healthy patients are different. (See post on their earlier work on breast microbiome.) And not only that, but the types of bacteria (Lactobacillus and Streptococcus) that are more prevalent in the breasts of healthy women are considered "beneficial" and may actually protect them from breast cancer. Meanwhile, elevated levels of the bacteria Escherichia coli and Staphylococcus epidermidis found in the breast tissue adjacent to tumors are the kind that do harm (e.g., known to induce double-stranded breaks in DNA) . This research raises the question: could probiotics (beneficial bacteria) protect breasts from cancer? From Science Daily:

Beneficial bacteria may protect breasts from cancer

Bacteria that have the potential to abet breast cancer are present in the breasts of cancer patients, while beneficial bacteria are more abundant in healthy breasts, where they may actually be protecting women from cancer, according to Gregor Reid, PhD, and his collaborators. These findings may lead ultimately to the use of probiotics to protect women against breast cancer. The research is published in the ahead of print June 24 in Applied and Environmental Microbiology, a journal of the American Society for Microbiology.

In the study, Reid's PhD student Camilla Urbaniak obtained breast tissues from 58 women who were undergoing lumpectomies or mastectomies for either benign (13 women) or cancerous (45 women) tumors, as well as from 23 healthy women who had undergone breast reductions or enhancements. They used DNA sequencing to identify bacteria from the tissues, and culturing to confirm that the organisms were alive. 

Women with breast cancer had elevated levels of Escherichia coli and Staphylococcus epidermidis, are known to induce double-stranded breaks in DNA in HeLa cells, which are cultured human cells. "Double-strand breaks are the most detrimental type of DNA damage and are caused by genotoxins, reactive oxygen species, and ionizing radiation," the investigators write. The repair mechanism for double-stranded breaks is highly error prone, and such errors can lead to cancer's development.

Conversely, Lactobacillus and Streptococcus, considered to be health-promoting bacteria, were more prevalent in healthy breasts than in cancerous ones. Both groups have anticarcinogenic properties. For example, natural killer cells are critical to controlling growth of tumors, and a low level of these immune cells is associated with increased incidence of breast cancer. Streptococcus thermophilus produces anti-oxidants that neutralize reactive oxygen species, which can cause DNA damage, and thus, cancer.

The motivation for the research was the knowledge that breast cancer decreases with breast feeding, said Reid. "Since human milk contains beneficial bacteria, we wondered if they might be playing a role in lowering the risk of cancer. Or, could other bacterial types influence cancer formation in the mammary gland in women who had never lactated? To even explore the question, we needed first to show that bacteria are indeed present in breast tissue." (They had showed that in earlier research.)

But lactation might not even be necessary to improve the bacterial flora of breasts. "Colleagues in Spain have shown that probiotic lactobacilli ingested by women can reach the mammary gland," said Reid. "Combined with our work, this raises the question, should women, especially those at risk for breast cancer, take probiotic lactobacilli to increase the proportion of beneficial bacteria in the breast? To date, researchers have not even considered such questions, and indeed some have balked at there being any link between bacteria and breast cancer or health."

Besides fighting cancer directly, it might be possible to increase the abundance of beneficial bacteria at the expense of harmful ones, through probiotics, said Reid. Antibiotics targeting bacteria that abet cancer might be another option for improving breast cancer management, said Reid. In any case, something keeps bacteria in check on and in the breasts, as it does throughout the rest of the body, said Reid. "What if that something was other bacteria--in conjunction with the host immune system?

Published on Leave a comment on Probiotic, Cranberry, and Vitamin C Combination May Finally Work For UTIs

A study found that a combination of cranberry supplement (120 mg cranberries, with a minimum proanthocyanidin content of 32mg), the probiotic Lactobacillus rhamnosus, and vitamin C (750 mg) three times a day was enough to prevent the recurrence of urinary tract infections (UTIs) for the majority of women in this small (36 patient) study. At 6 months there was a 61% success rate. No side effects were reported.

These are wonderful results, but why aren't more studies also being done on the effective product D-Mannose? The one study (see post) that I found looking at D-Mannose found an 85% success rate at 6 months. It is especially effective against E.coli, which is the cause of the majority of UTIs. But the great news is that finally women have some effective and safe treatments to try, and the wonderful possibility of getting off the vicious cycle of repeated courses of antibiotics. The article abstract from Pubmed.gov (National Library of Medicine):

Effectiveness of a Combination of Cranberries, Lactobacillus rhamnosus, and Vitamin C for the Management of Recurrent Urinary Tract Infections in Women: Results of a Pilot Study.

Urinary tract infections (UTIs) are common in women and many patients with recurrent UTIs do not eradicate the condition albeit being treated with multiple courses of antibiotics. The use of nutritional supplements might reduce the risk of recurrent UTIs. However, the role of supplements taken as single agents appears to be limited. We hypothesized that a combination of cranberries, Lactobacillus rhamnosus, and vitamin C might produce a clinical benefit due to their additive or synergistic effects. We prospectively enrolled 42 consecutive women with recurrent UTIs treated with 120mg cranberries (minimum proanthocyanidin content: 32mg), 1 billion heat-killed L. rhamnosus SGL06, and 750mg vitamin C thrice daily for 20 consecutive days. Patients were advised to stop taking these supplements for 10 d and then to repeat the whole cycle three times. Patients were contacted three mo and six mo following the end of the administration of these supplements and evaluated with a semistructured interview and urinalysis. Responders were defined as the absence of symptoms and negative urinalysis or urine culture. Follow-up data were available for 36 patients. Overall, 26 (72.2%) and 22 patients (61.1%) were responders at the 3-mo and 6-month follow-up. No major side effects were recorded. The administration of cranberries, L. rhamnosus, and vitamin C might represent a safe and effective option in women with recurrent UTIs.

PATIENT SUMMARY: We evaluated the effectiveness of cranberries, Lactobacillus rhamnosus, and vitamin C thrice daily for 20 consecutive d monthly for 3 mo for the management of recurrent urinary tract infections in women. Our results show that this approach might represent a safe and effective option.

Published on Leave a comment on Why Is Higher Education Linked to Brain Tumors?

Surprising study results. The question is why would having higher education somehow be associated with higher incidence of brain tumors? Is there something about sitting and studying, or sitting in an office for hours on end - perhaps next to something with high electromagnetic fields, that leads to this result? Or is it what a study in mice found last year - that the activity of 'thinking" or nerve activity in the cerebral cortex actually fuels the growth of brain tumors? From Medical Xpress:

High levels of education linked to heightened brain tumor risk

A university degree is linked to a heightened risk of developing a brain tumour, suggests a large observational study, published online in the Journal of Epidemiology & Community Health. Gliomas, in particular, were more common among people who had studied at university for at least three years than they were among those who didn't go on to higher education, the data show.

The researchers base their findings on more than 4.3 million Swedes, all of whom were born between 1911 and 1961 and living in Sweden in 1991. They were monitored between 1993 and 2010 to see if they developed a primary brain tumour, and information on educational attainment, disposable income, marital status, and occupation was obtained from national insurance, labour market,and national census data. During the monitoring period, 1.1 million people died and more than 48,000 emigrated, but 5735 of the men and 7101 of the women developed a brain tumour.

Men with university level education, lasting at least three years, were 19% more likely to develop a glioma—a type of cancerous tumour arising in glial cells that surround and support neurons in the brain—than men whose educational attainment didn't extend beyond the period of compulsory schooling (9 years). Among women, the magnitude of risk was 23% higher for glioma, and 16% higher for meningioma—a type of mostly non-cancerous brain tumour arising in the layers of tissue (meninges) that surround and protect the brain and spinal cord—than it was for women who didn't go on to higher education.

High levels of disposable income were associated with a 14% heightened risk of glioma among men, but had no bearing on the risk of either meningioma or acoustic neuroma—a type of non-cancerous brain tumour that grows on the nerve used for hearing and balance. Nor was disposable income associated with heightened risk of any type of brain tumour among the women.

Occupation also seemed to influence risk for men and women. Compared with men in manual roles, professional and managerial roles (intermediate and high non-manual jobs) were associated with a 20% heightened risk of glioma and a 50% heightened risk of acoustic neuroma. The risk of glioma was also 26% higher among women in professional and managerial roles than it was for women in manual roles, while the risk of meningioma was 14% higher.

This is an observational study so no firm conclusions can be drawn about cause and effect, and the researchers point out that they were not able to glean information on potentially influential lifestyle factors. But they emphasise that their findings were consistent, and they point to the strengths of using population data.  (Original study)

Published on Leave a comment on Vitamin D and Folic Acid Levels During Pregnancy

 Two interesting studies about vitamins during pregnancy and possible effects on the child. One found that low levels of vitamin D3 is linked to behavioral issues and ADHD symptoms in preschool aged children, while the other raises the possibility of very high levels of folic acid during pregnancy linked to autism in the child. More studies are needed.

From Medscape:  Maternal Vitamin D Deficiency and Behavioral Issues in Offspring

Maternal vitamin D deficiency in early pregnancy is associated with an increased risk of behavioral issues and attention-deficit/hyperactivity disorder (ADHD)–like symptoms in preschool children, according to new data from a birth cohort study in Greece. But no association was found between maternal vitamin D deficiency and cognitive scores in the children at age 4, reported Vasiliki Daraki, MD, an endocrinologist from the University of Crete, Heraklion, Greece, who led the analysis, which was  a poster presented at the European Congress of Endocrinology 2016.

The analysis showed that maternal vitamin D levels lower than 50 nmol/L during the first trimester of pregnancy were associated with increased behavioral problems and ADHD-like symptoms among the offspring...."The lower the mother's vitamin D levels, the higher the child's hyperactivity and inattention," reported Dr Daraki.

"I think the role of vitamin D in the developing brain is in neuronal differentiation and axon development, and these are more important for behavioral problems than for cognition," Dr Daraki added.....In the future, she and her colleagues intend to measure the cognitive function and behavioral status at the age of 7 years and determine whether the results still hold at the later age.

From Medical Xpress:  A study asks: Too much folic acid a cause of autism?

For decades, pregnant women and women who may become pregnant have been advised to take folic acid to help prevent certain birth defects. But a new study suggests it may be possible to get too much of a good thing—very high levels of the vitamin in mothers' blood at the time of childbirth was linked to higher risk of their children developing autism years later. (Other research points to an opposite relationship between folic acid and autism, showing that adequate amounts of the vitamin at the time of conception can significantly reduce the risk.) 

Folate is a vitamin found in foods that is important in cell growth and development of the nervous system. A synthetic version, folic acid, is used in supplements and is used to fortify flour and cereals. Decades ago, researchers found certain levels of folic acid could prevent major birth defects of the baby's brain and spine. In the early 1990s, U.S. health officials began recommending that all women who might become pregnant should take 400 micrograms of folic acid daily. And in the late 1990s, federal regulations began mandating that folic acid be added to flour, bread and other grain products.

The new researchers followed 1,391 children who were born at Boston University Medical Center in 1998 through 2013. About 100 of them were later diagnosed with an autism spectrum disorder. The researchers went back and looked at levels of folate and vitamin B12 in the blood of the children's mothers at the time of childbirth. They found that 16 of them had very high levels of folate, and 15 had extremely high levels of vitamin B12. If both levels are extremely high, there is more than a 17-fold greater risk that a child will develop autism, the researchers said. 

Most of the moms in the study said they took multivitamins—which would include folic acid and vitamin B12—throughout their pregnancy. But the researchers say they don't know why some women had such high levels in their blood. It may be related to taking too many supplements and eating too many fortified foods. Or there could be a genetic reason that caused some women to absorb more folate than others. Or there could be a combination, they said.

Published on Leave a comment on BPA Levels in Children and ADHD?

A recent study found that school age children with higher levels of BPA in their bodies were more likely to have an ADHD (Attention Deficit Hyperactivity Disorder)  diagnosis. BPA or Bisphenol A is everywhere (in plastics, linings of cans, etc), found in varying levels in almost everyone, but at least it is eliminated fairly rapidly from the body. So trying to avoid BPA (e.g., buying and storing food in glass containers rather than cans or plastic containers) can quickly lower levels in the body. From Environmental Health News:

Hyperactivity in children linked to plastic additive, BPA

Children in the U.S. with higher levels of BPA in their bodies were more likely to have Attention-Deficit/Hyperactivity Disorder (ADHD), according to a study. The study of 460 children across the U.S. aged 8 to 15 years old found that 11 percent of those with BPA levels higher than the median level had ADHD. In contrast, 3 percent of those children with BPA levels below the median had ADHD. The research, published online last week in the Environment Research journal, adds to evidence that children’s BPA exposure may alter brain development and lead to behavior problems such as reduced attention and hyperactivity. 

The association was stronger for boys than girls, which reflects broader ADHD rates. Nationally about 10 percent of children between 5 and 17 have had an ADHD diagnoses, with boys having a much higher rate at 14 percent. By comparison about 6 percent of girls have the disorder, according to the U.S. Centers for Disease Control and Prevention.....BPA mimics estrogen hormones.The sexes use hormones differently to influence brain function.

BPA—used to make plastic hard and shatterproof and to extend the shelf life of canned food—can leach out of can linings and into the food. Studies show that just about everyone has traces of the chemical in their body—for instance, 97 percent of the children in this study had BPA in their urine. The additive has been linked to multiple health impacts in exposed babies and children—including obesity, asthma, low birth weights and genital defects.

A 2014 study on prenatal exposure to BPA found higher levels meant more behavior problems for school-age boys. Evans, lead author of that study, said prenatal exposure to chemicals is a “window of high susceptibility,” but so are the childhood years. The brain keeps developing into the 20s. Research specifically looking at ADHD and BPA exposure has been mixed, with some finding a link and some not. Most of the previous studies, however, have been on children younger than 8 years old, and ADHD and its symptoms are often realized later than that.

Animal studies show that BPA may alter the body’s dopamine—a chemical messenger that helps people think and stay alert and focused. “Dopamine systems are modulated by estrogen and BPA is a synthetic estrogen,” Froehlich said. There are also suggestions that BPA can interact with thyroid hormones—“critical in normal brain development,” Evans said.

Published on Leave a comment on Cancer Causing Chemicals Are Polluting Our Bodies

A new report released by the non-profit environmental research organization Environmental Working Group (EWG) has found that up to 420 chemicals known or likely to cause cancer have been measured in people (detected in urine, blood, hair, etc). Exposure to these carcinogens is not just from on-the-job contact with industrial chemicals, but from ordinary everyday exposure such as consumer products, food, water, air, and pesticides used in the home and lawns.

EWG compiled this inventory of known or likely carcinogens that have been measured in people by reviewing scientific literature and publicly available biomonitoring studies. Biomonitoring is the laboratory analysis of blood, urine, serum, saliva, and other body fluids to identify the amount and number of certain chemicals (such as pesticides, fire retardants, BPA, etc) present in the human body.  Thus it measures the extent to which chemical pollution is absorbed by our bodies. The CDC has a National Biomoniitoring Program. From Environmental Working Group (EWG):

Hundreds Of Cancer-Causing Chemicals Pollute Americans’ Bodies

Hundreds of cancer-causing chemicals are building up in the bodies of Americans, according to the first comprehensive inventory of the carcinogens that have been measured in people. EWG released the inventory today. EWG spent almost a year reviewing more than 1,000 biomonitoring studies and other research by leading government agencies and independent scientists in the U.S. and around the world. The nonprofit research group found that up to 420 chemicals known or likely to cause cancer have been detected in blood, urine, hair and other human samples.

Studies of the causes of cancer often focus on tobacco, alcohol and over-exposure to the sun. But the World Health Organization and many other scientists believe nearly 1 in 5 cancers are caused by chemicals and other environmental exposures––not only in the workplaces, but in consumer products, food, water and air.

EWG’s review bolsters the findings and ongoing research of the Halifax Project, a collaboration of more than 300 scientists from around the world who are investigating new ways in which combinations of toxic chemicals in our environment may cause cancer. While most cancer research focuses on treatment, the Halifax Project and EWG’s Rethinking Cancer initiative are looking at prevention by reducing people’s contact with cancer-causing chemicals.

“The presence of a toxic chemical in our bodies does not necessarily mean it will cause harm, but this report details the astounding number of carcinogens we are exposed to in almost every part of life that are building up in our systems,” said Curt DellaValle, author of the report and a senior scientist at EWG. “At any given time some people may harbor dozens or hundreds of cancer-causing chemicals. This troubling truth underscores the need for greater awareness of our everyday exposure to chemicals and how to avoid them.”

EWG estimated that a small subset of the chemicals inventoried in the report were measured at levels high enough to pose significant cancer risks in most Americans ––risks that generally exceed Environmental Protection Agency safety standards. But those estimates are only for individual chemicals and do not account for a question scientists and doctors are increasingly concerned about––how combined exposures to multiple chemicals may increase risk?

EWG’s inventory comes at an auspicious moment for the issue of cancer and chemicals. Last week Congress passed the first reform in 40 years of the nation’s woefully weak toxic chemical regulations, which President Obama is expected to sign soon....“Many of the carcinogens this study documents in people find their way into our bodies through food, air, water and consumer products every day. Dozens of them show up in human umbilical cord blood—which means Americans are exposed to carcinogens before they’ve left the womb,” said EWG President Ken Cook. “We should focus on preventing cancer by preventing human exposure to these chemicals.”

Published on Leave a comment on Eating Whole Grains Linked To Living Longer

A second study was just published about the benefits of eating whole grains daily - again a significantly lower risk of premature death, and again the effects were dose-related. That is, the more whole grains eaten daily, the lower the risk of early death. Like the first study, this also was a review study. This study (published in BMJ) found that whole grain consumption was associated with a reduction in the risk for death from cancer, coronary heart disease (heart attack and stroke), respiratory disease, infectious disease, and diabetes.

A slice of 100 percent whole grain bread contains about 16 grams of whole grains, and current U.S. dietary guidelines recommend 48 grams or more of whole grains daily, but this study suggests that eating even more whole grains daily is best (eating 90 grams of whole grains a day reduced the risk for mortality from all causes by 17 percent).

Grains are divided into two subgroups: whole grains and refined grains. Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain. Some whole grains are: whole wheat. barley. buckwheat, corn (including whole cornmeal and popcorn), millet, oats (including oatmeal), quinoa, brown rice, rye, sorghum, spelt, bulgur, and wild rice. From Eurekalert:

Seven servings of whole grains a day keep the doctor away

Eating three more portions of dietary fiber a day--say, two pieces of whole grain bread and a bowl of whole grain breakfast cereal--is associated with a lower risk for all cardiovascular diseases and for dying of cancer, diabetes, and respiratory and infectious diseases, a study just published in the BMJ has shown. The study is strong proof that consuming lots of whole grains is good for our health, says first author Dagfinn Aune, a PhD candidate at the Norwegian University of Science and Technology who is currently working at Imperial College, London.

....In general, the study showed that the higher the consumption, the better protected you are. "We saw the lowest risk among people who ate between seven and seven and a half servings of whole grain products a day, which was the highest intake across all the studies. This corresponds to 210-225 grams of whole grain products in fresh weight and about 70-75 grams of whole grains in dry weight, and is about the same as the health authorities in Norway and other Nordic countries recommend as the minimum daily allowance," says Aune.

The researchers' analyses showed fewer risk factors for people who consumed more bread and cereal with whole grains, as well as foods with added bran. On the other hand, people who ate a lot of white bread, rice or cereals with refined grains did not show reduced risk.

Nine studies with a total of more than 700,000 participants examined the risk for all types of cardiovascular disease and correlated cardiovascular deaths....The risk of dying prematurely from all causes was 18% lower for individuals who consumed a lot of whole grains compared to those who consumed lesser amounts, while three additional servings each day were associated with a 17% reduction in mortality. The risk for deaths associated with cancer (15%), respiratory diseases (22%), diabetes (51%) and infectious diseases (26%) was also lower the more whole grains individuals consumed.

Published on Leave a comment on Whole Grains Are Very Good For You

Eating whole grains is good - lower death rate, fewer cardiovascular disease related deaths, fewer cancer deaths! And recent research (a review of studies) showed that the more whole grains consumed, the lower the death rate. Current dietary guidelines suggest 3 servings a day. Whole grains include: whole wheat, barley, buckwheat, millet, oats, quinoa, brown rice, rye, bulgur, spelt,and wild rice. Whole grains provide many nutrients, such as fiber, B vitamins, and minerals. From Medical Xpress:

Eating more whole grains linked with lower mortality rates

Eating at least three servings of whole grains every day could lower your risk of death, according to new research in the American Heart Association's journal Circulation. Although dietary guidelines around the world have included whole grains as an essential component of healthy eating patterns, people aren't eating enough, according to the analysis. In the United States average consumption remains below one serving a day, despite the long-time recommendation of three servings a day.

In the first meta-analysis review of studies reporting associations between whole grain consumption and death, researchers noted that for about every serving (16 grams) of whole grains there was a: 7 percent decreased risk in total deaths; 9 percent decline in cardiovascular disease-related deaths; and 5 percent decline in cancer-related deaths.

The more whole grains consumed, the lower the death rate. According to researchers, when three servings (48 grams) were consumed daily the rates declined: 20 percent for total deaths; 25 percent for cardiovascular deaths; and 14 percent for cancer-related deaths.

"Previous studies have suggested an association with consumption of whole grains and reduced risk of developing a multitude of chronic diseases that are among the top causes of deaths, although data linking whole grain intake and mortality were less consistent," said Qi Sun, M.D., Sc.D., senior author of the study and assistant professor at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts. "These findings lend further support to the U.S. government's current Dietary Guidelines for Americans, which suggest higher consumption of whole grains to facilitate disease prevention."

Whole grains, such as whole wheat, oats and brown rice, contain dietary fiber, which may help improve blood cholesterol levels, and lower the risk of heart disease, stroke, obesity and type 2 diabetes. Dietary fiber can also make you feel full longer, so you may eat fewer calories.

This analysis included 12 studies published through February 2016 and unpublished results from the National Health and Nutrition Examination Survey (NHANES) III, conducted from 1988 to 1994, and NHANES 1999-2004. Of the reviewed studies, 10 were conducted in U.S. populations, three in Scandinavian countries and one in the United Kingdom. The combined studies involved 786,076 men and women with 97,867 total deaths, 23,597 deaths from cardiovascular disease, and 37,492 deaths from cancer.

Published on Leave a comment on Should a Healthy Plant-based Diet Include Lots of Sweets?

A plant-based diet (eating lots of plant foods - fruits, vegetables, whole grains, legumes, seeds and nuts) once again shows health benefits in a new study - here a lower incidence of type 2 diabetes. But what kind of plant-based foods one eats is important: consumption of a plant-based diet that emphasized healthy plant foods was associated with a larger decrease (34%) in diabetes risk, while consumption of a plant-based diet high in less healthy plant foods (soda, fruit juices, sweets/desserts, refined grains) was associated with a 16% increased diabetes risk. From Medical Xpress:

Healthy plant-based diet linked with substantially lower type 2 diabetes risk

Consuming a plant-based diet—especially one rich in high-quality plant foods such as whole grains, fruits, vegetables, nuts, and legumes—is linked with substantially lower risk of developing type 2 diabetes, according to a new study from Harvard T.H. Chan School of Public Health.

While previous studies have found links between vegetarian diets and improved health outcomes, including reduced risk of type 2 diabetes, this new study is the first to make distinctions between healthy plant-based diets and less healthy ones that include things like sweetened foods and beverages, which may be detrimental for health. The study also considered the effect of including some animal foods in the diet.

The researchers followed more than 200,000 male and female health professionals across the U.S. for more than 20 years who had regularly filled out questionnaires on their diet, lifestyle, medical history, and new disease diagnoses as part of three large long-term studies. The researchers evaluated participants' diets using a plant-based diet index in which they assigned plant-derived foods higher scores and animal-derived foods lower scores.

The study found that high adherence to a plant-based diet that was low in animal foods was associated with a 20% reduced risk of type 2 diabetes compared with low adherence to such a diet. Eating a healthy version of a plant-based diet was linked with a 34% lower diabetes risk, while a less healthy version—including foods such as refined grains, potatoes, and sugar-sweetened beverages—was linked with a 16% increased risk. Even modestly lowering animal food consumption—for example, from 5-6 servings per day to about 4 servings per day—was linked with lower diabetes incidence, the study found.

The researchers suggested that healthful plant-based diets could be lowering type 2 diabetes risk because such diets are high in fiber, antioxidants, unsaturated fatty acids, and micronutrients such as magnesium, and are low in saturated fat. Healthy plant foods may also be contributing to a healthy gut microbiome, the authors said.