Wellness Research for Food Choices
Sugar Substitute Recent Studies
August 8, 2024 - Cleveland Clinic Study Adds to Increasing Evidence that Sugar Substitute Erythritol Raises Cardiovascular Risk
”New Cleveland Clinic research shows that consuming foods with erythritol, a popular artificial sweetener, increases risk of cardiovascular events such as heart attack and stroke. The findings, from a new intervention study in healthy volunteers, show erythritol made platelets (a type of blood cell) more active, which can raise the risk of blood clots. Sugar (glucose) did not have this effect.”
June 6, 2024 - Cleveland Clinic-Led Study Links Sugar Substitute [Xylitol] to Increased Risk of Heart Attack and Stroke
”In this new study, researchers identified that high levels of circulating xylitol were associated with an elevated three-year risk of cardiovascular events in an analysis of more than 3,000 patients in the U.S. and Europe. A third of patients with the highest amount of xylitol in their plasma were more likely to experience a cardiovascular event.”
June 30, 2024 - Trying to eat more vegetables? Snacking on carrots might help - American Society of Nutrition
”A new study found that eating a snack of baby carrots just three times a week significantly increased skin carotenoids in young adults. Levels of these phytonutrients were boosted even more when this healthy snack was combined with a multivitamin containing the carotenoid beta carotene.
Carotenoids, which are responsible for the bright red, orange and yellow colors of many fruits and vegetables, can be measured in the skin to gauge fruit and vegetable consumption since diet is the only source of these pigments. Higher levels of skin carotenoids are associated with increased antioxidant protection and a lower risk of chronic diseases such as heart disease and certain cancers. This marker also reflects improved skin health and immune function.”
June 24, 2024 - Myths about intermittent fasting, debunked - University of Illinois Chicago
”… several myths about fasting have gained traction among clinicians, journalists and the general public: that fasting can lead to a poor diet or loss of lean muscle mass, cause eating disorders, or decrease sex hormones.
In a new commentary in Nature Reviews Endocrinology, UIC researchers debunk each of these. They base their conclusions on clinical studies, some of which they conducted and some done by others.”
June 15, 2024 - Study Finds That Eating Meals Earlier Improves Metabolic Health -New York University Langone Health
”Eating more of one’s daily calories earlier in the day may counter weight gain, improve blood sugar fluctuations, and reduce the time that blood sugar is above normal levels, a new study suggests.
June 5, 2024 - A dark side to dark chocolate? New study finds very minimal risk for kids from metals in chocolates - Tulane University
”Chocolate lovers may have been alarmed by a 2023 Consumer Reports finding that some dark chocolate brands could contain harmful levels of lead and cadmium.
However, a new study by Tulane University published in Food Research International has found that dark chocolate poses no adverse risk for adults and contains nutritionally beneficial levels of essential minerals.”
June 6, 2024 - Cleveland Clinic-Led Study Links Sugar Substitute to Increased Risk of Heart Attack and Stroke
Xylitol is a commonly used sugar substitute. “In this new study, researchers identified that high levels of circulating xylitol were associated with an elevated three-year risk of cardiovascular events in an analysis of more than 3,000 patients in the U.S. and Europe.
June 5, 2024 - Poor quality diet makes our brains sad - University of Reading, UK
"Eating a poor quality diet might lead to brain changes that are associated with depression and anxiety. This is according to a first-of-its-kind study into the brain chemistry and structure, and diet quality of 30 volunteers.
Brain scans show changes in neurotransmitters and grey matter volume in people who have a poor diet, versus those who adhere to a Mediterranean style diet, which is considered very healthy. The researchers also found that these changes are associated with rumination, a part of the diagnostic criteria for conditions affecting mental health, such as depression and anxiety."
May 28, 2024 - Intermittent fasting shows promise in improving gut health, weight management - Arizona State University
"Participants following an intermittent fasting and protein-pacing regimen, which involves evenly spaced protein intake throughout the day, saw better gut health, weight loss and metabolic responses. These benefits were notably greater than those seen with simple calorie restriction."
May 8, 2024 - Frequent salting of food increases the risk of stomach cancer - Medical University of Vienna
Through analyzing data from more than 470,000 adults from a large-scale British cohort study, researchers found “… people who said they always or frequently added salt to their food were 39 per cent more likely to develop stomach cancer over an observation period of around 11 years than those who never or rarely added an extra pinch of salt to their food.”
Feb. 23, 2024 - Dangerous snoring link to poor diet - Flinders University, Australia
”The study found people with diets highest in plant-based food were 19% less likely to have OSA [obstructive sleep apnoea], compared with those eating diets lowest in plant-based food. Those eating a largely vegetarian diet were also at a lower risk.
However, people eating a diet high in unhealthy [ultra-processed] plant-based foods were at a 22% higher risk, compared to those eating low amounts of these foods.”
Jan. 25, 2024 - Eating plant protein in midlife may help women stay healthy as they age - Harvard T.H. Chan School of Public Health and Tufts University.
”While eating protein in any form at midlife had some healthy aging benefits, plant protein from foods such as beans and nuts was associated with healthy aging across multiple domains including physical function and cognitive health. High consumption of animal protein was associated with better mobility, but also with increased risk of developing chronic diseases.”
Nov. 14, 2023 - 14-hour fasting improves hunger, mood and sleep - King’s College of London, UK
Eating in a ten-hour window is associated with higher energy and mood and lower hunger levels, new results from the largest UK community science study of its kind shows.
October 12, 2023 - Mediterranean diet high in polyphenols linked with slower biological aging - Co-authored Study
"...researchers in Israel conducted an 18-month randomized controlled trial in which 294 adults with abdominal obesity adhered to one of three dietary interventions: healthy dietary guidelines; a Mediterranean diet; and a Green Mediterranean diet with low consumption of meat and daily consumption of polyphenol-rich green tea and Mankai. Biological aging was assessed by examining DNA methylation, known as methylation age (mAge)—chemical changes to DNA that indicate aging in cells and tissues. The study found that adherence to the polyphenol-rich Green Mediterranean diet was associated with an 18-month reduction in mAge. This slowing of biological aging was driven mostly by the participants’ higher intake of polyphenols. The findings also indicated the effectiveness of both Mediterranean diets, with nine months of aging “saved” among those groups."
August 17, 2023 - CU Data Researchers Connect Diet to Changes in the Microbiome - University of Colorado School of Medicine
"In one group, participants were instructed to fast three non-consecutive days per week. On fasting days, the participants were to eat about 25% of what they normally eat, and on non-fast days they could eat whatever they wanted. In the other group, participants were instructed to reduce calories every day by the same amount, about 30% of their weight maintenance needs." The results from the study suggest that, in terms of the microbiome’s diversity, both group strategies were equally successful.
June 6, 2023 - Carotene-rich diet linked to lower fat levels in arteries - Universitat Oberta de Catalunya, Spain
"Carotenes are bioactive compounds found in yellow, orange and green fruits and vegetables, such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupes, bell peppers, mangoes, papayas, apricots, loquats and pumpkins." 200 volunteers participated in the study and researchers found "A high level of carotenes in the blood is linked with a lower degree of atherosclerosis in the arteries and thus a lower risk of cardiovascular diseases."
May 7, 2023 - Study finds elevated levels of toxic metals in some mixed-fruit juices and soft drinks - Tulane University
"Five of the 60 beverages tested contained levels of a toxic metal above federal drinking water standards, according to the study from Tulane University. Two mixed juices had levels of arsenic above the 10 microgram/liter standard. A cranberry juice, a mixed carrot and fruit juice, and an oat milk each had levels of cadmium exceeding the 3 parts per billion standard.
The sampled beverages, which included those commonly found in grocery stores – single and mixed fruit juices, plant-based milks, sodas and teas – were measured for 25 different toxic metals and trace elements. Mixed-fruit juices and plant-based milks (such as oat and almond) contained elevated concentrations of toxic metals more often than other drinks, according to the findings published in the Journal of Food Composition and Analysis."
March 24, 2023 - Eating more magnesium each day keeps dementia at bay - Australian National University
”The study of more than 6,000 cognitively healthy participants in the United Kingdom aged 40 to 73 found people who consume more than 550 milligrams of magnesium each day have a brain age that is approximately one year younger by the time they reach 55 compared with someone with a normal magnesium intake of about 350 milligrams a day.”
March 15, 2023 - Mediterranean diet reduces risk of heart disease, death in women - University of Sydney, Australia
”A University of Sydney-led review into the benefits of the Mediterranean diet in women has found women who followed a Mediterranean diet had up to 24 percent lower risk of heart disease and a 23 percent lower risk of death.”
March 14, 2023 - Mediterranean diet associated with decreased risk of dementia - Newcastle University, UK
”Scientists analysed data from 60,298 individuals from the UK Biobank, a large cohort including individuals from across the UK, who had completed a dietary assessment.” Researchers “… found that individuals who ate a Mediterranean-like diet had up to 23% lower risk for dementia than those who did not.”
March 8, 2023 - Mind and Mediterranean Diets Associated with Fewer Alzheimer’s Plaques and Tangles - American Academy of Neurology
"People who eat diets rich in green leafy vegetables as well as other vegetables, fruits, whole grains, olive oil, beans, nuts and fish may have fewer amyloid plaques and tau tangles in their brain—signs of Alzheimer’s disease—than people who do not consume such diets, according to a study published in the March 8, 2023..." Researchers “…examined how closely people followed the MIND and Mediterranean diets. While similar, the Mediterranean diet recommends vegetables, fruit, and three or more servings of fish per week while the MIND diet prioritizes green leafy vegetables like spinach, kale and collard greens along with other vegetables. The MIND diet also prioritizes berries over other fruit and recommends one or more servings of fish per week."
February 27, 2023 - Common artificial sweetener, erythritol, associated with higher rates of heart attack, stroke - Cleveland Clinic
”… artificial sweeteners, known as sugar alcohols, are common replacements for table sugar in low-calorie, low-carbohydrate, “zero sugar” and “keto” products. And their use is on the rise.
Erythritol, one of the most popular sugar alcohols, is the subject of new findings released by Cleveland Clinic. Elevated blood erythritol levels are associated with an increased chance of cardiovascular events, like heart attack or stroke, according to the study published in Nature Medicine. The research, led by Stanley Hazen, MD, PhD, supports launching further investigation and clinical trials to determine the effects of polyols, a group of sugar alcohols including erythritol, on patients long term.”
Feb. 17, 2023 - Study Suggests Alcohol Consumption Linked to Acceleration of Alzheimer's Disease - Wake Forest University School of Medicine
"In a new preclinical study, scientists at Wake Forest University School of Medicine showed that even modest amounts of alcohol can accelerate brain atrophy, which is the loss of brain cells, and increase the number of amyloid plaques, which are the accumulation of toxic proteins in Alzheimer’s disease."
Feb. 13, 2024 - The consumption of certain food additive emulsifiers may increase the risk of cancer - National Institute of Health and Medical Research, France
Researchers analyzed the health data of 92,000 adults participating in the French NutriNet-Santé cohort study and results suggest an association between the intake of certain emulsifiers (including carrageenans, modified starches, lecithins, phosphates, celluloses, gums and pectins) and an increased risk of cancer, particularly breast and prostate. “Emulsifiers are among the most commonly used additives in processed and packaged foods to improve appearance, taste and texture and lengthen shelf
Feb. 10, 2023 - Mushrooms magnify memory by boosting nerve growth - The University of Queensland, Australia
Researchers discovered in pre-clinical testing, an active compound from the edible mushroom Hericium erinaceus (Lion's Mane) that "...had a significant impact on the growth of brain cells and improving memory."
Dec. 2, 2022 - Peanuts and herbs and spices may positively impact gut microbiome - Penn State University
In two separate studies, Researchers found small changes can potentially make a difference!
In the peanut study, researchers "... compared the effects of snacking on 28 grams (approx. 1 ounce) of peanuts per day, versus a higher carbohydrate snack — crackers and cheese. At the end of six weeks, participants who ate the peanut snack showed an increased abundance of Ruminococcaceae, a group of bacteria linked to healthy liver metabolism and immune function."
In the herbs and spices study, researchers examined a blend of different herbs and spices, such as cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil and thyme, which were added "...to the controlled diets of participants at risk for cardiovascular disease. The team examined three doses — about 1/8 teaspoon per day, a little more than 3/4 teaspoon per day and about 1 1/2 teaspoon per day. At the end of four weeks, participants showed an increase in gut bacteria diversity, including an increase in Ruminococcaceae, most notably with the medium and high doses of herbs and spices."
Oct. 23 - Plant-Based Diet Leads to Greater Reduction in Harmful Dietary Advanced Glycation End-Products [AGEs] Than Diet With Meat and Dairy - Physicians Committee for Responsible Medicine
"AGEs are compounds that are formed in the bloodstream when proteins or fats combine with glucose. AGEs cause inflammation and oxidative stress, which eventually lead to chronic diseases, including type 2 diabetes and cardiovascular disease.
AGEs may be ingested through the diet, and animal products are generally higher in AGEs than plant foods. AGEs are also formed during normal metabolism and are formed at an increased rate when a person has metabolic syndrome—high blood sugar, high cholesterol, high blood pressure, and insulin resistance.
”Researchers found “Eating a plant-based diet reduces inflammatory dietary advanced glycation end-products (AGEs) by 79%,…”
Oct. 11 - Research suggests gut microbiome plays a role in lifestyle’s effects on dementia risk - Baycrest’s Rotman Research Institute
Researchers "... reviewed all of the existing research on diet and exercise interventions that looked at both the microbiome and brain health." In one study involving 1200 older adults "Half of the participants were asked to follow a Mediterranean-style diet for 12 months, while the other half were not. Those in the Mediterranean diet group showed significant improvements in cognition. As well, those who followed the diet more closely had healthier microbiomes associated with better brain health."
Sept. 27 - Coffee drinking is associated with increased longevity -European Journal of Preventive Cardiology
”Drinking two to three cups of coffee a day is linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee, according to research published today in the European Journal of Preventive Cardiology, a journal of the ESC [European Society of Cardiology]. The findings applied to ground, instant and decaffeinated varieties.”
September 20 - Black tea drinking associated with reduced deaths - NIH
'The researchers found a 9-13% lower risk of death among people who drank at least 2 cups of tea per day than among non-tea drinkers. Tea drinking was associated with reduced mortality from cardiovascular diseases. In particular, tea drinkers in the study had lower mortality from ischemic heart disease and stroke. By contrast, the tea drinkers did not have lower mortality from cancer or respiratory disease than non-tea drinkers."
Aug. 31 - New study links ultra-processed foods and colorectal cancer in men - Tufts University and Harvard University
"... researchers found that men who consumed high rates of ultra-processed foods were at 29% higher risk for developing colorectal cancer—the third most diagnosed cancer in the United States—than men who consumed much smaller amounts. They did not find the same association in women." According to Tufts University co-senior author Fang Fang Zhang, "The potential role of food additives in altering gut microbiota, promoting inflammation, and contaminants formed during food processing or migrated from food packaging may all promote cancer development..."
August 1 - Research links red meat intake, gut microbiome, and cardiovascular disease in older adults - Friedman School of Nutrition Science and Policy at Tufts University and Cleveland Clinic Lerner Research Institute
"The study of almost 4,000 U.S. men and women over age 65 shows that higher meat consumption is linked to higher risk of ASCVD [atherosclerotic cardiovascular disease] —22 percent higher risk for about every 1.1 serving per day—and that about 10 percent of this elevated risk is explained by increased levels of three metabolites produced by gut bacteria from nutrients abundant in meat. Higher risk and interlinkages with gut bacterial metabolites were found for red meat but not poultry, eggs, or fish."
July 27 - Eating More Ultra-Processed Foods Associated with Increased Risk of Dementia - Journal of the American Academy of Neurology
“Ultra-processed foods are meant to be convenient and tasty, but they diminish the quality of a person’s diet,” said study author Huiping Li, PhD, of Tianjin Medical University in China. “These foods may also contain food additives or molecules from packaging or produced during heating, all of which have been shown in other studies to have negative effects on thinking and memory skills. Our research not only found that ultra-processed foods are associated with an increased risk of dementia, it found replacing them with healthy options may decrease dementia risk.”
July 26 - A banana a day could keep cancer at bay - University of Leeds, UK
"The international study, which included researchers from the University of Leeds, has shown a major preventive effect from resistant starch among people with high hereditary risk of cancer. Resistant starch is found in a wide range of foods including oats, breakfast cereal, pasta, rice, peas, beans and slightly green bananas."
July 9 - Adding salt to your food at the table is linked to higher risk of premature death - European Society of Cardiology
According to a study of more than 500,000 people, “Compared to those who never or rarely added salt, those who always added salt to their food had a 28% increased risk of dying prematurely.”
July 5 - Study: Daily avocado consumption has no effect on abdominal fat and weight gain but slightly decreases [LDL,] cholesterol - Journal of the American Heart Association
”Researchers at four universities coordinated to conduct a six-month experiment involving more than 1,000 participants experiencing overweight or obesity, half of whom were instructed to eat an avocado every day while the other half were not to eat avocados.” Researchers found daily avocado consumption did not result in body weight gain and also slightly decreased LDL-cholesterol (the bad kind) in study participants.
June 15 - Study links sugar-sweetened beverage consumption with liver cancer - American Society for Nutrition
”A study of more than 90,000 postmenopausal women found that those who consumed at least one sugar-sweetened beverage daily faced a 78% higher risk of developing liver cancer compared with people who consumed less than three servings per month of such beverages.”
June 15 - Healthy, plant-based diet linked with lower cancer risk for postmenopausal women - American Society for Nutrition
”The study, based on data from over 65,000 postmenopausal women who were tracked for more than two decades, found that a healthy plant-based diet was linked with a 14% lower risk of breast cancer while an unhealthy plant-based diet was linked with a 20% higher risk of breast cancer. The findings were consistent across all breast cancer subtypes.”
June 14 - Study finds association between Vitamin D deficiency and risk of dementia - University of South Australia
”Investigating the association between vitamin D, neuroimaging features, and the risk of dementia and stroke, the study found: low levels of vitamin D [25 nmol/L] were associated with lower brain volumes and an increased risk of dementia and stroke…”
June 8 - New study associates intake of dairy milk with greater risk of prostate cancer - Loma Linda University Health
Men with higher intakes of dairy foods, especially milk, face a significantly higher risk of prostate cancer compared to men with lower intakes, according to a new study conducted by researchers at Loma Linda University Health. The study found no such associations between increased prostate cancer risk and intake of non-dairy calcium, suggesting substances other than calcium play a role in the risk dairy foods poses for prostate cancer.
May 17 - Study associates higher mortality with eating lots of ultra-processed foods, red meat - Loma Linda University Health
"Results revealed that vegetarians who ate a lot of processed foods as part of their diets faced a similar proportionate increase in mortality outcomes as non-vegetarians who ate a lot of processed foods in their diets."
May 10 - Regular blueberry consumption may reduce risk of dementia, study finds - University of Cincinnati
This small study involved 33 patients between the ages of 50-65 who were overweight, prediabetic and had noticed mild memory decline with aging. “Half of the participants received powders that contained the equivalent of one-half cup of whole blueberries, while the other half received a placebo.” Study patients in the blueberry-treated group "... showed improvement on cognitive tasks that depend on executive control." Researchers also found this group "... had lower fasting insulin levels, meaning the participants had improved metabolic function and were able to more easily burn fat for energy. Krikorian said the blueberry group displayed an additional mild degree of higher mitochondrial uncoupling, a cellular process that has been associated with greater longevity and reduced oxidative stress. Oxidative stress can lead to symptoms like fatigue and memory loss."
April 8 - New study reveals that healthy plant-based diets are associated with a lower risk of developing diabetes - Journal of the European Association for the Study of Diabetes
New research published in Diabetologia (the journal of the European Association for the Study of Diabetes [EASD]) finds that the consumption of healthy plant-based foods, including fruits, vegetables, nuts, coffee, and legumes, is associated with a lower risk of developing type 2 diabetes (T2D) in generally healthy people and support their role in diabetes prevention.
March 30 - Eating two servings of avocados a week linked to lower risk of cardiovascular disease - Journal of the American Heart Association
”After considering a wide range of cardiovascular risk factors and overall diet, study participants who ate at least two servings of avocado each week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease, compared to those who never or rarely ate avocados.”
Feb. 23 - Health: low-meat and meat-free diets associated with lower overall cancer risk - University of Oxford, UK
The researchers found that the overall cancer risk was 2% lower among those who ate meat five times or less per week, 10% lower among those who ate fish but not meat, and 14% lower among vegetarians and vegans, compared to those who ate meat more than five times per week.
Tiny sprouts provide big nutrition - American Heart Association News
Feb. 16, 2022 - Broccoli and kale microgreens pack a nutritional punch that varies with growing conditions
”Researchers in ACS Food Science & Technology now report that kale and broccoli microgreens grown in either windowsills or under commercial growing conditions are rich in phytonutrients, though the levels of some compounds varied considerably between the two environments.”
Feb. 10, 2022 - Scientists discover how caffeine protects against cardiovascular disease - McMaster University, Canada
"Researchers say that just two to three average-sized cups of coffee per day contains enough caffeine to trigger a cascade effect, which reduces the levels of low-density lipoprotein (LDL) or ‘bad’ cholesterol. High bloodstream levels of LDL cholesterol are associated with an increased risk of cardiovascular disease.
Senior author Richard Austin said that regular caffeine consumption is linked to reduced blood levels of the PCSK9 protein, which increases the liver’s ability to remove excess LDL cholesterol from the bloodstream."
Feb. 10, 2022 - Food for Thought: A High-Fiber Diet May Reduce Risk of Dementia - University of Tsukuba, Japan
”The researchers split the data, from a total of 3739 adults, into four groups according to the amount of fiber in their diets. They found that the groups who ate higher levels of fiber had a lower risk of developing dementia.
The team also examined whether there were differences for the two main types of fiber: soluble and insoluble fibers. Soluble fibers, found in foods such as oats and legumes, are important for the beneficial bacteria that live in the gut as well as providing other health benefits. Insoluble fibers, found in whole grains, vegetables, and some other foods, are known to be important for bowel health. The researchers found that the link between fiber intake and dementia was more pronounced for soluble fibers.”
Jan. 20, 2022 - Does coffee help protect against endometrial cancer? - Journal of Obstetrics and Gynecology Research
The study analysis, which "... included 24 studies on coffee intake with 9,833 new cases of endometrial cancer occurring in 699,234 individuals. People in the highest category of coffee intake had a 29% lower relative risk of developing endometrial cancer than those in the lowest category."
Jan. 13, 2022 - Dried Goji Berries May Provide Protection Against Age-Related Vision Loss - University of California Davis
"Regularly eating a small serving of dried goji berries may help prevent or delay the development of age-related macular degeneration, or AMD, in healthy middle-aged people, according to a small, randomized trial conducted…” The study “… researchers found that 13 healthy participants aged 45 to 65 who consumed 28 grams (about one ounce, or a handful) of goji berries five times a week for 90 days increased the density of protective pigments in their eyes.”
Jan. 12, 2022 - Higher olive oil consumption linked with lower risk of premature death - Harvard T.H. Chan School of Public Health
"People who consume higher amounts of olive oil may lower their risk of premature death overall and from specific causes including cardiovascular disease, cancer, and neurodegenerative disease, compared to people who never or almost never consume olive oil, according to a new study led by researchers from Harvard T.H. Chan School of Public Health. The researchers also found that people who consumed olive oil instead of animal fat had a lower risk of total and cause-specific mortality."
Dec. 9, 2021 - A diet rich in plant-based products reduces the risk of cognitive impairment in the elderly - University of Barcelona
”This European study, part of the Joint Programming Initiative "A Healthy Diet for a Healthy Life" (JPI HDHL), was carried out over 12 years with the participation of 842 people aged over 65 in the Bordeaux and Dijon regions (France).” Researchers found the study revealed “… a protective association between metabolites derived from cocoa, coffee, mushrooms and red wine, microbial metabolism of polyphenol-rich foods (apple, cocoa, green tea, blueberries, oranges or pomegranates) and cognitive impairment in the elderly.”
Photo by: Mike Kenneally @asthetik on Unsplash
Nov. 16, 2021 - Coffee and tea drinking may be associated with reduced rates of stroke and dementia
Researchers found in this study involving participants, who self-reported their coffee and tea intake that "People who drank 2-3 cups of coffee or 3-5 cups of tea per day, or a combination of 4–6 cups of coffee and tea had the lowest incidence of stroke or dementia."
Nov. 10, 2021 - AN ANTI-INFLAMMATORY DIET MAY BE YOUR BEST BET FOR COGNITIVE HEALTH - Three Times Greater Risk of Dementia Linked to Diet Low in Fruits, Vegetables, Beans, Tea - Journal of the American Academy of Neurology.
"As people age, inflammation within their immune system increases, damaging cells. A new study shows that people who consumed an anti-inflammatory diet that includes more fruits, vegetables, beans, and tea or coffee, had a lower risk of developing dementia later in life."
Oct. 11, 2021 - Mushroom consumption may lower risk of depression - Penn State
"Penn State researchers used data on diet and mental health collected from more than 24,000 U.S. adults between 2005 and 2016. They found that people who ate mushrooms had lower odds of having depression."
Sept. 22, 2021 - Eating Spinach Could Protect Against Colon Cancer, Texas A&M Study Says
"The study explored the relationships between spinach, gut health, genes and colon cancer outcomes."
According to the study, "... researchers found that the tumor suppression by spinach involved increased diversity in the gut microbiome (helpful microbes) and changes in gene expression to help prevent cancer. They also found that fatty acids associated with regulation of inflammation, called linoleate metabolites, were brought to up to a beneficial level after a spinach diet."
Sept. 16, 2021 - Fruit, vegetables and exercise can make you happier - University of Kent
"While the link between lifestyle and wellbeing has been previously documented and often used in public health campaigns to encourage healthier diets and exercise, new findings published by the Journal of Happiness Studies show that there is also a positive causation from lifestyle to life satisfaction." Researchers found “… consumption of fruit and vegetables and exercising that makes people happy and not the other way round.”
Aug. 30, 2021 - Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk - American Heart Association
"Eating about ½ cup of walnuts every day for two years modestly lowered levels of low-density lipoprotein (LDL) cholesterol, known as “bad cholesterol,” and reduced the number of total LDL particles and small LDL particles in healthy, older adults, according to new research published today in the American Heart Association’s flagship journal Circulation."
August 19, 2021 - New Research from Harvard Explores Link Between Walnut Consumption and Life Expectancy - Harvard T.H. Chan School of Public Health
"This study, supported by the California Walnut Commission and published in Nutrients, found five or more servings of walnuts per week (one serving = one ounce) may provide the greatest benefit for mortality risk and life expectancy. Eating five or more servings per week was associated with a 14% lower risk of death (from any cause), 25% lower risk of dying from cardiovascular diseases, and a gain in about 1.3 years of life expectancy, compared to those who didn't consume walnuts."
August 4, 2021 - Eating a plant-based diet at any age may lower cardiovascular risk
"Both studies published Wednesday in the Journal of the American Heart Association. One [Univ. of Minnesota study] found eating a plant-centered diet in young adulthood lowered the risk in middle age for heart attack, stroke, heart failure and several other cardiovascular conditions. A second found eating plant-based foods that lower cholesterol levels reduced the risk of heart disease in postmenopausal women."
July 22, 2021 - Excess coffee: A bitter brew for brain health - University of South Australia
“Accounting for all possible permutations, we consistently found that higher coffee consumption was significantly associated with reduced brain volume – essentially, drinking more than six cups of coffee a day may be putting you at risk of brain diseases such as dementia and stroke.”
July 20, 2021 - Diet may affect risk of sudden cardiac death - University of Alabama at Birmingham
Researchers examined study participant questionnaire responses identifying five dietary patterns and then calculated a score based based how closely their eating pattern followed a Mediterranean diet. "One [pattern], which they termed the “Southern” eating pattern, has large amounts of added fats, fried food, eggs, organ and processed meats, and sugar‐sweetened beverages. Other dietary patterns included a “sweets” pattern heavy on added sugar, a “convenience” pattern made mainly of ready-to-eat foods and take-out, a “plant-based” pattern,” and an “alcohol and salad” pattern.” Researchers found “Participants with a Southern dietary pattern had a 46% higher risk of sudden cardiac death than those with the lowest adherence. In contrast, people closely following the Mediterranean diet had a 26% lower risk of sudden cardiac death than others with the least adherence.”
July 12, 2021 - A fermented-food diet increases microbiome diversity and lowers inflammation - Stanford School of Medicine
"Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings. 'This is a stunning finding,' said Justin Sonnenburg, PhD, an associate professor of microbiology and immunology. 'It provides one of the first examples of how a simple change in diet can reproducibly remodel the microbiota across a cohort of healthy adults.'" Researchers also found "The levels of 19 inflammatory proteins measured in blood samples also decreased."
May 14, 2021 - Eating more fruit and vegetables linked to less stress - Edith Cowan University
The findings revealed people who ate at least 470 grams (16.5 oz) of fruit and vegetables daily had 10 per cent lower stress levels than those who consumed less than 230 grams (8 oz).
Leafy Green Research In The News
May 4, 2021 - One cup of leafy green vegetables a day lowers risk of heart disease
According to researchers, “…results have shown that by simply eating one cup of raw (or half a cup of cooked) nitrate-rich vegetables each day, people may be able to significantly reduce their risk of cardiovascular disease…”
March 25, 2021 - Green leafy vegetables essential for muscle strength
”Eating just one cup of leafy green vegetables every day could boost muscle function, according to new Edith Cowan University (ECU) research. The study, published today in the Journal of Nutrition, found that people who consumed a nitrate-rich diet, predominantly from vegetables, had significantly better muscle function of their lower limb. Poor muscle function is linked to greater risk of falls and fractures and is considered a key indicator of general health and wellbeing.
May 6, 2021 - Sugar-sweetened drinks linked to increased risk of colorectal cancer in women under 50 - Washington University School of Medicine in St. Louis
"Compared with women who drank less than one 8-ounce serving per week of sugar-sweetened beverages, those who drank two or more servings per day had just over twice the risk of developing early-onset colorectal cancer, meaning it was diagnosed before age 50. The researchers calculated a 16% increase in risk for each 8-ounce serving per day. And from ages 13 to 18, an important time for growth and development, each daily serving was linked to a 32% increased risk of eventually developing colorectal cancer before age 50."
April 21, 2021 - Higher mushroom consumption is associated with a lower risk of cancer - Penn State
"Mushrooms are rich in vitamins, nutrients and antioxidants. The team’s findings show that these super foods may also help guard against cancer. Even though shiitake, oyster, maitake and king oyster mushrooms have higher amounts of the amino acid ergothioneine than white button, cremini and portabello mushrooms, the researchers found that people who incorporated any variety of mushrooms into their daily diets had a lower risk of cancer. According to the findings, individuals who ate 18 grams of mushrooms — about 1/8 to 1/4 cup — daily had a 45% lower risk of cancer compared to those who did not eat mushrooms." Mushrooms are widely regarded as the highest source of the antioxidant ergothioneine.
March 31, 2021 - Can drinking cocoa protect your heart when you're stressed? - University of Birmingham, UK
"Researchers have discovered that blood vessels were able to function better during mental stress when people were given a cocoa drink containing high levels of flavanols than when drinking a non-flavanol enriched drink." According to lead author Dr. Catarina Rendeiro, “Our findings are significant for everyday diet, given that the daily dosage administered could be achieved by consuming a variety of foods rich in flavanols - particularly apples, black grapes, blackberries, cherries, raspberries, pears, pulses, green tea and unprocessed cocoa."
March 22, 2021 - Are Ultra-Processed Foods Associated With Increased Risk of CVD [Cardiovascular Disease]?
According to this observational study, the short answer is YES! "Each daily serving of ultra-processed food was associated with a 7% increase in the risk of hard cardiovascular disease, a 9% increase in the risk of hard CHD [coronary heart disease] , a 5% increase in overall cardiovascular disease and a 9% increased risk in cardiovascular disease mortality.
March 10, 2021 - Healthy plant-based diet associated with lower stroke risk - Harvard T.H. Chan School of Public Health
Researchers "... found that healthy plant-based diets—defined as rich in foods such as leafy greens, whole grains, and beans, and including lower levels of foods like refined grains, potatoes, and added sugars—may lower overall stroke risk by up to 10%."
March 8, 2021 - Study finds two servings of fish per week can help prevent recurrent heart disease - McMaster University, Canada
"... researchers from McMaster University, has found that eating oily fish regularly can help prevent cardiovascular disease (CVD) in high-risk individuals, such as those who already have heart disease or stroke. The critical ingredient is omega-3 fatty acids, which researchers found was associated with a lower risk of major CVD events such as heart attacks and strokes by about a sixth in high-risk people who ate two servings of fish rich in omega-3 each week. Harvard T.H. Chan School of Public Health recommends salmon, herring, mackerel, anchovies, or sardines as the best choices and if you have concerns about Mercury in fish, their article Fish: Friend or Foe? addresses that question.
March 8, 2021 - New discovery explains antihypertensive properties of green and black tea - Univ. of California Irvine
"A new study from the University of California, Irvine shows that compounds in both green and black tea relax blood vessels by activating ion channel proteins in the blood vessel wall. The discovery helps explain the antihypertensive properties of tea and could lead to the design of new blood pressure-lowering medications."
Feb. 10, 2021 - Mediterranean diet linked to thinking skills - The University of Edinburgh
"Researchers at the University of Edinburgh tested the thinking skills of more than 500 people aged 79 and without dementia. The participants completed tests of problem solving, thinking speed, memory, and word knowledge, as well as a questionnaire about their eating habits during the previous year." The study found "...that, in general, people who most closely adhered to a Mediterranean diet had the highest cognitive function scores, even when accounting for childhood IQ, smoking, physical activity and health factors."
Jan. 18, 2021 - Fried food intake linked to heightened serious heart disease and stroke risk
Researchers pooled data from relevant studies and "Their analysis showed that compared with the lowest category of weekly fried food consumption, the highest was associated with a 28% heightened risk of major cardiovascular events; a 22% heightened risk of coronary heart disease; and a 37% heightened risk of heart failure."
Jan. 13, 2021 - MIND and Mediterranean diets associated with later onset of Parkinson’s disease - University of British Columbia, Canada
"In a study of 176 participants, researchers looked at adherence to these types of diets, characterized by reduced meat intake and a focus on vegetables, fruits, whole grains and healthy fats, and the age of PD onset. They found that close adherence to these diets coincided with later onset of PD in women of up to 17.4 years, and 8.4 years in men." Dr. Silke Appel-Cresswell from the Division of Neurology in the UBC Faculty of Medicine, stated “There is a lack of medications to prevent or delay Parkinson’s disease yet we are optimistic that this new evidence suggests nutrition could potentially delay onset of the disease.”
Jan. 11, 2021 - Plant-based diet may feed key gut microbes - Mass General Hospital
"A diet rich in healthy and plant-based foods is linked with the presence and abundance of certain gut microbes that are also associated with a lower risk of developing conditions such as obesity, Type 2 diabetes, and cardiovascular disease, according to recent results from a large-scale international study..." According to study researcher Tim Spector from King's College London, “When you eat, you’re not just nourishing your body, you’re feeding the trillions of microbes that live inside your gut.”
Dec. 23, 2020 - Mussels, oysters and scallops have the highest levels of microplastic contamination among seafood - Universities of Hull and York, UK
"Scientists are still trying to understand the health implications for humans consuming fish and shellfish contaminated with these tiny particles of waste plastic, which finds its ways into waterways and oceans through waste mismanagement."
Dec. 17, 2020 - The health risk raised by ultra-processed foods - Mediterranean Neurological Institute
”Industrially produced foods, such as snacks, chips, convenience foods, carbonated drinks, increase the risk of death, especially from cardiovascular causes.” Researchers conducted a study with over 22,000 participants and observed "... that those consuming a high amount of ultra-processed foods had an increased risk of death from any cause of 26%, and of 58% specifically from cardiovascular diseases."
Photo by: @charlesdeluvio on Unsplash
Dec. 15, 2020 - An avocado a day keeps your gut microbes happy - University of Illinois
The 12-week study included 163 adults with age range of 25-45. One group was assigned a replacement meal with an avocado and the other group receive the same replacement meal without the avocado. "The researchers found that people who ate avocado every day as part of a meal had a greater abundance of gut microbes that break down fiber and produce metabolites that support gut health. They also had greater microbial diversity compared to people who did not receive the avocado meals in the study."
Nov. 24, 2020 - Can drinking cocoa make you smarter? - University of Birmingham, UK
"A team at the University of Birmingham has found that people given a cocoa drink containing high levels of flavanols were able to complete certain cognitive tasks more efficiently than when drinking a non-flavanol enriched-drink." Flavanols are a sub-group of plant flavonoids, which are a group of plant substances found in cocoa, grapes, apples, tea, berries and other foods.
Nov. 2, 2020 - Can Avoiding Inflammatory Foods Lower cardiovascular disease, Stroke Risk? - Journal of the American College of Cardiology
The study "...results showed the participants consuming proinflammatory diets had a 46% higher risk of cardiovascular disease and 28% higher risk of stroke, compared to those consuming anti-inflammatory diets. Based on results, the researchers suggest consuming foods with higher levels of antioxidants and fiber to help combat inflammation: green leafy vegetables (kale, spinach, cabbage, arugula), yellow vegetables (pumpkin, yellow peppers, beans, carrots), whole grains, coffee, tea and wine. The researchers also suggested limiting intake of refined sugars and grains, fried foods, sodas, and restricting processed, red and organ meat as these foods are among the major contributors to the proinflammatory dietary index."
Aug. 31, 2020 - Ultra-processed food consumption is associated with chromosomal changes linked to biological ageing - EUROPEAN ASSOCIATION FOR THE STUDY OF OBESITY
"...telomeres were twice as likely to be short in individuals who had a high consumption (more than 3 servings per day) of UPFs [Ultra-processed food]. Short telomeres are a marker of biological ageing at the cellular level, and the study suggests that diet may be causing the cells to age faster.”
July 24, 2020 - Plant-based diets shown to lower blood pressure even with limited meat and dairy - University of Warwick, UK
According to lead author Joshua Gibbs, a student in the University of Warwick School "This is a significant finding as it highlights that complete eradication of animal products is not necessary to produce reductions and improvements in blood pressure. Essentially, any shift towards a plant-based diet is a good one."
July 20, 2020 - Chocolate is good for the heart - European Journal of Preventive Cardiology
"Compared with consuming chocolate less than once a week, eating chocolate more than once a week was associated with an 8% decreased risk of coronary artery disease."
According to study author Dr. Krittanawong of Baylor College of Medicine “Chocolate contains heart healthy nutrients such as flavonoids, methylxanthines, polyphenols and stearic acid which may reduce inflammation and increase good cholesterol (high-density lipoprotein or HDL cholesterol).”
July 13, 2020 - Diet heavy on plant-based protein reduces heart disease death risk, study says
”A high-protein diet that relies heavily on plant-based sources can reduce a person's risk for death from heart disease by 10 percent, a study published Monday by JAMA Internal Medicine found."
June 15, 2020 - Mediterranean, plant-based diets reduce heart disease risk up to 21%
"Adults with higher levels of adherence to the Mediterranean diet -- fish- and plant-based meals inspired by Greek and Italian cuisine -- or one of three other plant-based diets had a 14 percent to 21 percent lower risk for cardiovascular disease, depending on the diet and how closely they stuck to it, researchers said."
May 21, 2020 - Adding a blend of spices to a meal may help lower inflammation
"After analyzing the data, the researchers found that inflammatory cytokines were reduced following the meal containing six grams of spices compared to the meal containing two grams of spices or no spices." Connie Rogers, associate professor of nutritional sciences says "... six grams roughly translates to between one teaspoon to one tablespoon, depending on how the spices are dehydrated."
May 13, 2020 - California study finds drinking sugary drinks daily may be linked to higher risk of CVD in women.
"Drinking one or more sugary beverages a day was associated with a nearly 20% greater likelihood of women having a cardiovascular disease compared to women who rarely or never drank sugary beverages, according to new research published today in the Journal of the American Heart Association,..." According to lead study author Cheryl Anderson, Ph.D., M.P.H., M.S., professor and interim chair of Family and Public Health, University of California San Diego,”…too much sugar in the blood is associated with oxidative stress and inflammation, insulin resistance, unhealthy cholesterol profiles and type 2 diabetes, conditions that are strongly linked to the development of atherosclerosis, the slow narrowing of the arteries that underlies most cardiovascular disease…”
May 5, 2020 - More berries, apples and tea may have protective benefits against Alzheimer’s
An observational study at Tufts University found older adults who consumed a lower amount of “… flavonoid-rich foods, such as berries, apples and tea, were two to four times more likely to develop Alzheimer’s disease and related dementias over 20 years compared with people whose intake was higher,…” According to one of the study authors Esra Shishtar, "Tea, specifically green tea, and berries are good sources of flavonoids..." Examples of the levels studied included: Low intake was equal to no berries (anthocyanins) per month, roughly one-and-a-half apples per month (flavonols), and no tea (flavonoid polymers). High intake was equal to roughly 7.5 cups of blueberries or strawberries (anthocyanins) per month, 8 apples and pears per month (flavonols), and 19 cups of tea per month (flavonoid polymers).
Photo by: Jeremy Ricketts on Unsplash
April 21, 2020 - Olive Oil Consumption and Cardiovascular Risk in U.S. Adults
According to the study, researchers found that those who consumed at least half a tablespoon of olive oil daily had a 14% lower risk for cardiovascular disease and an 18% lower risk for coronary heart disease.
April 23, 2020 - Study links coffee brewing method to risk of cardiovascular disease and death
According to researchers a cup of unfiltered coffee contains about 30 times the concentration of a compound called cafestol that increases LDL (“bad”) cholesterol compared to filtered coffee, where the paper filter manages to remove that compound. Study participants were followed for an average of 20 years. “… drinking filtered coffee was safer than no coffee at all. Compared to no coffee, filtered brew was linked with a 15% reduced risk of death from any cause during follow up. For death from cardiovascular disease, filtered brew was associated with a 12% decreased risk of death in men and a 20% lowered risk of death in women compared to no coffee. The lowest mortality was among consumers of 1 to 4 cups of filtered coffee per day.”
April 14, 2020 - Diet may help preserve cognitive function
Researchers at the National Eye Institute analyzed data from two major eye disease studies and found that "Participants with the greatest adherence to the Mediterranean diet had the lowest risk of cognitive impairment." The Mediterranean diet “… emphasizes consumption of whole fruits, vegetables, whole grains, nuts, legumes, fish, and olive oil, as well as reduced consumption of red meat and alcohol.”
April 14, 2020 - High-fiber diet linked with reduced breast cancer risk
"The study, which pooled data from 20 previous studies, found that women who consumed the highest amounts of fiber were 8% less likely to develop breast cancer than those who consumed the least." Fiber can be found through eating fruits and vegetables, whole grains, legumes, seeds, and nuts.
March 23, 2020 - Isoflavones, in tofu and plant proteins, associated with lower heart disease risk
”People who regularly ate tofu and other foods containing isoflavones had a moderately lower risk of developing heart disease” from research lead by study author Qi Sun, M.D., Sc.D., a researcher at Harvard’s T.H. Chan School of Public Health in Boston. "Tofu, which is soybean curd, and whole soybeans such as edamame are rich sources of isoflavones. Chickpeas, fava beans, pistachios, peanuts and other fruits and nuts are also high in isoflavones. Soymilk, on the other hand, tends to be highly processed and is often sweetened with sugar, Sun noted. This study found no significant association between soymilk consumption and lower heart disease risk."
March 4, 2020 - Moderate egg consumption not associated with higher cardiovascular disease risk
"Consuming up to one egg per day does not appear to be associated with cardiovascular disease (CVD) risk, according to a new study and meta-analysis led by researchers at Harvard T.H. Chan School of Public Health."
Feb. 25, 2020 - New study associates intake of dairy milk with greater risk of breast cancer - Loma Linda University Health
According to study author Gary E. Fraser, MBChB, PhD, “Consuming as little as 1/4 to 1/3 cup of dairy milk per day was associated with an increased risk of breast cancer of 30%,...” The study also found “By drinking up to one cup per day, the associated risk went up to 50%, and for those drinking two to three cups per day, the risk increased further to 70% to 80%.”
Feb. 3, 2020 - Eating red meat and processed meat hikes heart disease, death risk
According to a new study from Northwestern Medicine and Cornell University, "Eating two servings of red meat, processed meat or poultry — but not fish — per week was linked to a 3 to 7% higher risk of cardiovascular disease, the study found. Eating two servings of red meat or processed meat — but not poultry or fish — per week was associated with a 3% higher risk of all causes of death.”
Jan. 16, 2020 - Walnuts may be good for the gut and help promote heart health
“In a randomized, controlled trial, researchers found that eating walnuts daily as part of a healthy diet was associated with increases in certain bacteria that can help promote health. Additionally, those changes in gut bacteria were associated with improvements in some risk factors for heart disease.”
Dec. 26, 2019 - Study links 'ultra-processed' foods to type 2 diabetes risk
"Some 60 percent of the calories Americans consume in their daily diets come from "ultra-processed" foods -- like soft drinks, sugary or salty snacks and mass-produced packaged breads. A study published Monday in the journal JAMA Internal Medicine, suggests that a person's risk for type 2 diabetes increases with each morsel of these foods they eat. In essence, the researchers noted a 5 percent increase in type 2 diabetes risk for every 100 grams -- or less than half a cup -- of ultra-processed food consumed."
Dec. 12, 2019 - High-carb, high-sugar diets may increase risk for insomnia, study finds
"Published Wednesday in the American Journal of Clinical Nutrition, the analysis found that post-menopausal women who consumed a diet high in refined carbohydrates, including added sugars, were more likely to develop insomnia than those whose diets included higher amounts of vegetables, fiber and whole fruit. The researchers believe that rapid spikes and troughs in blood sugar after eating refined carbs may trigger the ”
Photo by: Clark Douglas on Unsplash
Nov. 20, 2019 - Legumes Boost Heart Health, According to New Review Study
“Consuming beans, lentils, peas, and other legumes reduces the risk for cardiovascular disease, coronary heart disease, and high blood pressure, according to a review published in Advances in Nutrition. Researchers "... found that those who consumed the most legumes reduced incidence rates for cardiovascular disease, coronary heart disease, and hypertension by as much as 10 percent when compared to those with the lowest intakes."
Nov. 11, 2019 - Too much ultra-processed foods linked to lower heart health
"Researchers at the U.S. Centers for Disease Control and Prevention (CDC) found that for every 5% increase in calories from ultra-processed foods a person ate, there was a corresponding decrease in overall cardiovascular health." In the study, “Ultra-processed foods are made entirely or mostly from substances extracted from foods, such as fats, starches, hydrogenated fats, added sugar, modified starch and other compounds and include cosmetic additives such as artificial flavors, colors or emulsifiers.”
Oct. 21, 2019 - Mayo Clinic Researchers Find Dairy Products Associated With Increased Risk of Prostate Cancer
Researchers reviewed 47 studies including more than 1,000,000 total participants to understand the risks of prostate cancer associated with plant-based and animal-based foods.. "A high consumption of dairy products, like milk and cheese, appears to be associated with an increased risk of prostate cancer, according to research published in The Journal of the American Osteopathic Association." The study review did find a decreased risk of prostate cancer associated with plant-based diets.
Sept. 30, 2019 - You don’t have to go cold turkey on red meat to see big health benefits
A new study out of the University of Nottingham in the UK has found that halving the amount of red and processed meat in the diet can impact health by reducing the amount of LDL (bad) cholesterol in the blood.
Aug. 31, 2021 - Eating nuts linked with lower risk of fatal heart attack and stroke
"Eating nuts two or more times per week was associated with a 17% lower risk of cardiovascular mortality compared to consuming nuts once every two weeks."
Aug. 7, 2019 - Eating more plant-based foods may be linked to better heart health
“While you don’t have to give up foods derived from animals completely, our study does suggest that eating a larger proportion of plant-based foods and a smaller proportion of animal-based foods may help reduce your risk of having a heart attack, stroke or other type of cardiovascular disease...”
Aug. 2, 2019 - People who eat dark chocolate less likely to be depressed
"After adjusting for these factors, it was found that individuals who reported eating any dark chocolate in two 24-hour periods had 70 per cent lower odds of reporting clinically relevant depressive symptoms than those who reported not eating chocolate at all."
July 22, 2019 - Following a healthy plant-based diet may lower type 2 diabetes risk
"The researchers found that people with the highest adherence to overall predominantly plant-based diets had a 23% lower risk of type 2 diabetes compared to those with weaker adherence to the diets."
July 24, 2019 - Organic apples harbor a more diverse and balanced bacterial community
"To the heroes among you who eat the whole apple: besides extra fiber, flavonoids and flavor, you're also quaffing 10 times as many bacteria per fruit as your core-discarding counterparts. Is this a good thing? Probably. But it might depend on how your apples were grown." Researchers found "... organic apples harbor a more diverse and balanced bacterial community - which could make them healthier and tastier than conventional apples, as well as better for the environment."
July 15, 2019 - An inflammatory diet correlates with colorectal cancer risk
Study participants who followed an inflammatory diet had almost twice the risk of developing colorectal cancer. "An inflammatory diet is usually characterized by the consumption of refined carbohydrates, red and processed meat, and saturated or trans fats. In an antioxidant diet, the consumption of vegetables, legumes, fruits and nuts predominates."
June 12, 2019 - Increasing red meat consumption linked with higher risk of premature death
"People who increased their daily servings of red meat over an eight-year period were more likely to die during the subsequent eight years compared to people who did not increase their red meat consumption, according to a new study led by researchers from Harvard T.H. Chan School of Public Health."
June 4, 2019 - Red and White Meats Are Equally Bad for Cholesterol
“When we planned this study, we expected red meat to have a more adverse effect on blood cholesterol levels than white meat, but we were surprised that this was not the case – their effects on cholesterol are identical when saturated fat levels are equivalent,” said the study senior author Ronald Krauss, MD, senior scientist and director of Atherosclerosis Research at CHORI.”
May 10, 2019 - Following DASH diet can reduce heart failure risk in people under 75
"The observational study of more than 4,500 people showed that those individuals under 75 who most closely adhered to the DASH (Dietary Approaches to Stop Hypertension) diet had a significantly lower risk of developing heart failure than those whose eating habits were least in keeping with the diet."
May 1, 2019 - Walnuts may help lower blood pressure for those at risk of heart disease according to Penn State study.
"In a randomized, controlled trial, researchers examined the effects of replacing some of the saturated fats in participants’ diets with walnuts. They found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure."
Photo by: Ilya Mashkov on Unsplash
April 22, 2019 - Skipping breakfast associated with higher risk of cardiovascular death
According to a study published in the Journal of the American College of Cardiology, “Participants who never consumed breakfast had an 87 percent higher risk of cardiovascular disease-specific mortality than those who consumed breakfast every day.”
April 17, 2019 - Moderate meat eaters at risk of bowel cancer
The study found that people eating on average around 76g (2.6 oz) of red and processed meat a day, had a 20% higher chance of developing colon cancer than those who only ate on average about 21g (.74 oz) a day.
March 27, 2019 - Vegans found to have highest amount of disease-fighting biomarkers
"As predicted, vegans scored highest in terms of bioactive markers that prevent disease. Phytochemicals (compounds in plants) including carotenoids, isoflavones, and enterolactone were all higher among vegetarians, and highest among vegans. Vegans also had the highest levels of total omega-3, attributable to higher amounts of alpha linolenic acid, and lowest levels of saturated fatty acids."
March 26, 2019 - The risks of eating red meat (even in small portions)
A study out of Loma Linda University Health evaluated the deaths of over over 7,900 individuals over an 11-year period and of those individuals who consumed meat, 90 percent of them only ate about two ounces or less of red meat per day. Researchers found “… the total intake of red and processed meat was associated with relatively higher risks of total and cardiovascular disease deaths.”
March 19, 2019 - A nutty solution for improving brain health
“By eating more than 10 grams (or two teaspoons) of nuts per day older people could improve their cognitive function by up to 60 per cent– compared to those not eating nuts…” according to research out of University of South Australia. The study involved Chinese adults aged 55+ years and those who regularly ate nuts demonstrated better mental functioning which including improved thinking, reasoning and memory.
Feb. 18, 2019 - Eating nuts tied to lower heart disease risk for diabetics
"People with type 2 diabetes who ate five servings of nuts per week had a 34 percent lower risk of cardiovascular disease death versus type 2 diabetics who did not eat a 28-gram serving per month, according to a published Tuesday in Circulation Research."
One serving is equivalent to a little less the 1/4 cup.
Jan. 10, 2019 - Green tea steeped in bottled water increases antioxidants, but alters flavor - Cornell University
"In tests conducted at Cornell’s Sensory Evaluation Center, consumers liked green tea brewed using tap water more than using bottled water, because it produced a sweeter taste. 'But, when steeped in bottled water, the green tea contained about double the amount of the antioxidant epigallocatechin gallate (ECCG) – which makes it more bitter than tea brewed with tap water,' said Robin Dando, Cornell associate professor of food science.” Researchers believe that bottled water is able to extract the EGCG more efficiently, since the calcium or magnesium has been filtered out and where the iron concentration has been brought down.
Dec. 7, 2018 - Harvard T.H. Chan School of Public Health study reveals Mediterranean diet may lower risk of cardiovascular disease in women
“The researchers found that women who followed the Mediterranean diet had 25% less risk of developing cardiovascular disease over the course of 12 years compared with women who didn’t adhere to the diet.”
Dec. 6, 2018 - Hazelnuts improve older adults’ micronutrient levels
According to Oregon State University Researchers, this small study found participants had increased levels of magnesium and vitamin E and a decrease in low-density lipoproteins, also known as “bad” cholesterol.
Oct. 30, 2018 - Plant-based or vegan diet may be best for keeping type 2 diabetes in check
According to published findings by UK researchers, the average (HbA1c) and fasting blood glucose levels fell more sharply in those who cut out or ate very few animal products…” The study also revealed that a “… fall in blood fats--a known risk factor for cardiovascular disease--was also greater in those on plant based/vegan diets.”
Sept. 30, 2018 - New Study Confirms Mediterranean Diet Prevents a Leading Cause of Blindness
“A large collaboration of researchers from the European Union investigating the connection between genes and lifestyle on the development of AMD has found that people who adhered to a Mediterranean diet cut their risk of late-stage AMD by 41 percent.” Age-related macular degeneration (AMD) is a leading cause of blindness in the United States.
Sept. 25, 2018 - Cocoa: a tasty source of vitamin D?
A German research group "... has now identified a new, previously unknown source of vitamin D2: cocoa and foods containing cocoa have significant amounts of this important nutrient."
July 19, 2018 - High fruit and vegetable consumption may reduce risk of breast cancer, especially aggressive tumors "They found that women who ate more than 5.5 servings of fruits and vegetables each day had an 11% lower risk of breast cancer than those who ate 2.5 or fewer servings. (A serving is defined as one cup of raw leafy vegetables, half a cup of raw or cooked vegetables, or half a cup of chopped or cooked fruits.)"
July 12, 2018 - An orange a day keeps macular degeneration away: 15-year study
Researchers "... interviewed more than 2,000 Australian adults aged over 50 and followed them over a 15-year period. The research showed that people who ate at least one serving of oranges every day had more than a 60% reduced risk of developing late macular degeneration 15 years later."
July 4, 2018 - Healthy diet may lower eye disease risk
According to this review of 18 high-quality studies, following a Mediterranean diet was linked with a decreased risk of age-related macular degeneration (AMD) progression and "... a Western diet pattern (with higher intake of red meat, processed meat, high-fat dairy products, fried potatoes, refined grains and eggs) had increased association with AMD prevalence."
June 21, 2018 - Walnuts may help support heart health
Researchers from Harvard T.H. Chan School of Public "... reviewed 26 clinical trials with a total of 1,059 participants aged 22 to 75, comparing the benefits of a diet rich in walnuts with low-fat, Western, Mediterranean, and Japanese diets. They found that people on the walnut-enriched diets had a 3.25% greater reduction in total cholesterol levels, a 3.73% greater decrease in low-density lipoprotein (LDL) cholesterol—the “bad cholesterol—and a 5.52% greater reduction in triglycerides (a type of fat found in the blood) compared to those on the other diets."
May 15, 2018 - Mediterranean Diet May Protect Against Alzheimer’s Disease
"In two studies, published March 23 in BMJ Open and April 16 in Neurology, the investigators showed that diet and insulin resistance directly predicted structural and functional changes in the brain that are hallmarks of Alzheimer’s as early as age 30. The studies found that patients who ate a Mediterranean-style diet rich in fruits, vegetables, whole grains and lean protein exhibited fewer Alzheimer’s-related changes to their brains than those who ate a Western-style diet, characterized by high intake of red meat, saturated fats and refined sugar and low intake of fiber."
May 11, 2018 - Healthy Diet May Lower Risk of Hearing Loss in Women
"... researchers collected detailed information on dietary intake every four years and found that women whose diets most closely resembled the AMED [The Alternate Mediterranean diet] or DASH [Dietary Approaches to Stop Hypertension] dietary patterns had an approximately 30 percent lower risk of moderate or worse hearing loss, compared with women whose diets resembled these dietary patterns the least."
May 7, 2018 - Eggs not linked to cardiovascular risk, despite conflicting advice
"In the initial trial, participants aimed to maintain their weight while embarking on a high-egg (12 eggs per week) or low-egg (less than two eggs per week) diet, with no difference in cardiovascular risk markers identified at the end of three months. The same participants then embarked on a weight loss diet for an additional three months, while continuing their high or low egg consumption. For a further six months – up to 12 months in total – participants were followed up by researchers and continued their high or low egg intake. At all stages, both groups showed no adverse changes in cardiovascular risk markers and achieved equivalent weight loss – regardless of their level of egg consumption, Dr Fuller explained."
April 3, 2018 - Study says meat protein is unhealthy, but protein from nuts and seeds is heart smart
"The study — which was published online today by the International Journal of Epidemiology — found that people who consumed large amounts of meat protein experienced a 60-percent increase in cardiovascular disease (CVD), while people who consumed large amounts of protein from nuts and seeds experienced a 40-percent reduction in CVD."
March 21, 2018 - Grilling, high-temperature cooking linked with high blood pressure
"Among those who reported eating at least two servings of red meat, chicken or fish each week, the risk of developing high blood pressure was: 17% higher in those who grilled, broiled, or roasted their food more than 15 times per month, compared with those who did so less than four times per month..."
Jan. 23, 2018 - Curcumin improves memory and mood, new UCLA study says
In this small study, “The people who took curcumin experienced significant improvements in their memory and attention abilities, while the subjects who received placebo did not…” Researchers found “ In memory tests, the people taking curcumin improved by 28 percent over the 18 months. Those taking curcumin also had mild improvements in mood, and their brain PET scans showed significantly less amyloid and tau signals in the amygdala and hypothalamus than those who took placebos.”
Jan. 18, 2018 - Inflammatory diet linked with increased colorectal cancer risk
"Inflammation-causing properties in foods such as red and processed meats, sugary beverages, and refined grains may be responsible for increasing people’s risk of colorectal cancer, according to a new study from Harvard T.H. Chan School of Public Health."
Dec. 20, 2017 - Daily Leafy Greens May Slow Cognitive Decline
"The study results suggest that people who ate one serving of green, leafy vegetables had a slower rate of decline on tests of memory and thinking skills than people who rarely or never ate them. The study results also suggest that older adults who ate at least one serving of leafy green vegetables showed an equivalent of being 11 years younger cognitively."
Nov. 22, 2017 - Moderate coffee drinking 'more likely to benefit health than to harm it' say experts
"Drinking coffee was consistently associated with a lower risk of death from all causes and from heart disease, with the largest reduction in relative risk of death at three cups a day, compared with non-coffee drinkers. Increasing consumption to above three cups a day was not associated with harm, but the beneficial effect was less pronounced."
Nov. 15, 2017 - Eating nuts linked with better heart health
“They found that, compared with those who never or almost never ate nuts, people who ate one ounce of nuts five or more times per week had a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease during the study period.” 1 oz is a little less than 1/4 cup.
Nov. 13, 2017 - Nut Consumption and Risk of Cardiovascular Disease - American College of Cardiology
Researchers found "Consumption of peanuts and tree nuts (2 or more times/week) and walnuts (1 or more times/week) was associated with a 13% to 19% lower risk of total cardiovascular disease and 15% to 23% lower risk of coronary heart disease." One serving was considered 28 grams.
Nov. 9, 2017 - Mushrooms are full of antioxidants that may have anti-aging potential
"In a study, researchers found that mushrooms have high amounts of ergothioneine and glutathione, both important antioxidants, said Robert Beelman, professor emeritus of food science and director of the Penn State Center for Plant and Mushroom Products for Health." Porcini mushrooms contained the highest amount of the two compounds among the 13 species tested. White button mushrooms contained less of the compounds, but still had a higher amount than most other foods and researchers also noted that cooking didn't significantly effect the compounds.
Oct. 27, 2017 - Baking soda plus water best for washing pesticides off apples
"Dr. He and her colleagues used a concentration of about one teaspoon of baking soda per two cups of water. But, she said, 'You don’t need to be precise, just adding a little bit is better than not adding it.'” The baking soda solution helped break apart pesticide molecules and can be used for washing other types of produce. Dr. He advises that how well it works on other produce "depends on the structure of the fruits and vegetables, but it’s a general method..."
Aug 10, 2017 - Almonds may help boost cholesterol clean-up crew
"In a study, researchers compared the levels and function of high-density lipoprotein (HDL cholesterol) in people who ate almonds every day, to the HDL levels and function of the same group of people when they ate a muffin instead. The researchers found that while participants were on the almond diet, their HDL levels and functionality improved." As part of the study, “On the almond diet, participants received 43 grams — about a handful — of almonds a day. During the control period, they received a banana muffin instead.”