Diet

Posted on Diabetes, Diet, Obesity

Drinking plenty of water may actually be good for you

In the first systematic review, UC San Francisco researchers found that it helps with a variety of conditions, from obesity to migraine.  

Public health recommendations generally suggest drinking eight cups of water a day. And many people assume it’s healthy to drink plenty of water.  

Now, researchers at UC San Francisco have systematically reviewed the available evidence. They concluded that drinking enough water can help with weight loss and prevent kidney stones, as well as migraines, urinary tract infections, and low blood pressure.  

“For such a ubiquitous and simple intervention, the evidence hasn’t been clear, and the benefits were not well-established, so we wanted to take a closer look,” said senior and corresponding author Benjamin Breyer, MD, MAS, the Taube Family Distinguished Professor and chair of the UCSF Department of Urology.  

“The amount of rigorous research was limited, but in some specific areas, there was a statistically significant benefit,” Breyer said. “To our knowledge, this is the first study assessing the benefits of water consumption on clinical outcomes broadly.” 

The researchers found the most evidence favouring drinking water to prevent kidney stones and help people lose weight. 

Drinking eight cups of water daily significantly decreased the likelihood of getting another kidney stone. 

Several studies found that drinking about six cups of water daily helped adults lose weight. However, a survey that included adolescents found that drinking more than eight cups of water daily had no effect. 

Still, the authors said encouraging people to drink water before meals would be a simple and cheap intervention that could have huge benefits, given the increased prevalence of obesity. 

Other studies indicated that water can help prevent migraines, control diabetes and low blood pressure, and prevent urinary tract infections.

Adults with recurrent headaches felt better after three months of drinking more water. 

Drinking about four more cups of water a day helped diabetic patients whose blood glucose levels were elevated.  

Drinking an additional six cups of water a day also helped women with recurrent urinary tract infections. It reduced the number of infections and increased the time between them. 

Drinking more water helped young adults with low blood pressure.

“We know that dehydration is detrimental, particularly in someone with a history of kidney stones or urinary infections,” said Breyer, a UCSF Department of Epidemiology and Biostatistics member. “On the other hand, someone who suffers from frequent urination at times may benefit from drinking less. There isn’t a one size fits all approach for water consumption.” 

Posted on Cardiovascular disease, Diabetes, Diet, Obesity

Going vegan will save more than $650 a year in grocery costs.

According to new research, a low-fat vegan diet cuts food costs by 19%, or $1.80 per day, compared with a standard American diet that includes meat, dairy, and other animal products. The study also found that a Mediterranean diet costs 60 cents more per day. Total food costs on a vegan diet were 25% lower, $2.40 per day, compared with the Mediterranean diet.

“As grocery prices remain quite high, consumers might consider replacing meat and dairy products with a low-fat vegan diet of fruits, vegetables, grains, and beans. This change could potentially save more than $650 a year on grocery expenses compared to a standard American diet and over $870 compared to the Mediterranean diet,” says Hana Kahleova, MD, PhD, the lead author of the study and director of clinical research at the Physicians Committee for Responsible Medicine. “Adopting a vegan diet can not only lead to financial savings but also improve health by reducing the risk or severity of conditions such as obesity, type 2 diabetes, and heart disease.”

The decrease in costs on the vegan diet was mainly attributable to savings of $2.90 per day on meat, 50 cents per day on dairy products, and 50 cents per day on added fats. These savings outweighed the increased spending of 50 cents per day on vegetables, 30 cents per day on grains, and 50 cents on meat alternatives on the vegan diet.

The new research is a secondary analysis of a previous study by the Physicians Committee, which compared a low-fat vegan diet to a Mediterranean diet. In this study, participants were randomly assigned to follow either a low-fat vegan diet—which included fruits, vegetables, grains, and beans—or a Mediterranean diet, which emphasized fruits, vegetables, legumes, fish, low-fat dairy, and extra-virgin olive oil, for 16 weeks. There were no calorie restrictions for either group. After this phase, participants returned to their baseline diets for a four-week washout before switching to another diet for 16 weeks. The findings showed that the low-fat vegan diet resulted in better outcomes for weight, body composition, insulin sensitivity, and cholesterol levels compared to the Mediterranean diet.

For the food cost assessment, intakes from the study participants’ dietary records were linked to the U.S. Department of Agriculture Thrifty Food Plan, 2021, a database of national food prices, which are calculated from data collected for the consumer price index. The reduction in costs associated with a vegan diet primarily resulted from savings of $2.90 per day on meat, $0.50 per day on dairy products, and $0.50 per day on added fats. These savings exceeded the additional expenses of $0.50 per day on vegetables, $0.30 per day on grains, and $0.50 per day on meat alternatives. Overall, the vegan diet proved to be more economical.

Posted on Cognitive dysfunction, Diabetes, Diet

Blood sugar control is a big factor in slowing brain aging! What about the Mediterranean diet?

The Green Mediterranean Diet Shows Promise
The Green Mediterranean Diet Shows Promise

Age-related brain atrophy refers to the gradual loss of neurons and shrinkage of brain tissue, which is a natural part of the ageing process. This condition can contribute to cognitive decline and various neurological issues. While ageing itself cannot be prevented, recent research from an 18-month dietary intervention provides hope that lifestyle and dietary changes may help slow down brain ageing.

Brain age, determined through MRI measurements of the hippocampus and lateral ventricles, reflects the biological aging of the brain, which may differ from a person’s chronological age. Chronological age is simply the number of years a person has lived, while brain age indicates the actual health of the brain. Generally, as we age, the hippocampus tends to shrink, and the lateral ventricles tend to expand, which serve as indicators of brain ageing. Some individuals may have a brain age that is younger or older than their chronological age. A younger brain age suggests better cognitive health, whereas an older brain age may indicate accelerated ageing and an increased risk of cognitive decline.

The study found that a decline in HbA1c and key markers of long-term blood sugar levels is associated with significant positive changes in specific brain regions commonly affected by age-related atrophy. It suggests that improved blood sugar control could be one of the most important factors in slowing down age-related brain changes.

Previous research has shown the benefits of the Green Mediterranean (Green-Med) diet, particularly its positive effects on blood sugar control. This diet is rich in polyphenols from plant-based sources such as Mankai—a high-protein aquatic plant—and green tea, while being low in red and processed meats. The current study reinforces these findings, suggesting that the Green-Med diet not only supports metabolic health but may also have protective effects on brain structure and function.

Posted on autoimmune conditions, Diet, Multiple Sclerosis

How the keto diet could one day treat autoimmune conditions

Keto and paleo diets were found to be the least sustainable -- and have the lowest diet quality scores -- of the six popular diets examined

Researchers have long believed that the keto diet could help reduce an overactive immune system and benefit individuals with conditions such as multiple sclerosis.

Now, they have reason to believe it could be true.

Scientists at UC San Francisco have discovered that the diet makes the gut and its microbes produce two factors that attenuated symptoms of MS in mice.

If the study translates to humans, it points toward a new way of treating MS and other autoimmune disorders with supplements.

The keto diet severely restricts carbohydrate-rich foods like bread, pasta, fruit and sugar but allows unlimited fat consumption.

Without carbohydrates to use as fuel, the body breaks down fat instead, producing compounds called ketone bodies. Ketone bodies provide energy for cells to burn and can change the immune system.

Working with a mouse model of MS, the researchers found that mice who produced more of a particular ketone body, called β-hydroxybutyrate (βHB), had less severe disease.

The additional βHB also prompted the gut bacterium Lactobacillus murinus to produce an indole lactic acid (ILA) metabolite. This blocked the activation of T helper 17 immune cells involved in MS and other autoimmune disorders.

“What was exciting was discovering that we could protect these mice from inflammatory diseases simply by putting them on a diet supplemented with these compounds,” said Peter Turnbaugh, PhD, of the Benioff Center for Microbiome Medicine.

Earlier, Turnbaugh had shown that when secreted by the gut, βHB counteracts immune activation. This prompted a postdoctoral scholar working in his lab, Margaret Alexander, PhD, to see if the compound could ease the symptoms of MS in mice.

In the new study, which appears Nov. 4 in Cell Reports, the team examined how the ketone body-rich diet affected mice unable to produce βHB in their intestines and found that their inflammation was more severe.

However, when the researchers supplemented their diets with βHB, the mice got better.

To find out how βHB affects the gut microbiome, the team isolated bacteria from the guts of three mice fed either the keto diet, a high-fat diet, or the βHB supplemented high-fat diet.

Then, they screened the metabolic products of each group’s distinct microbes in an immune assay and determined that the diet’s positive effects were coming from a member of the Lactobacillus genus: L. murinus.

Two other techniques, genome sequencing and mass spectrometry, confirmed that the L. murinus they found produced indole lactic acid, which is known to affect the immune system.

Finally, the researchers treated the MS mice with either ILA or L. murinus, improving their symptoms.

Turnbaugh cautioned that the supplement approach still needs to be tested in people with autoimmune disorders.

“The big question now is how much of this will translate into actual patients,” he said. “But I think these results provide hope for the development of a more tolerable alternative to helping those people than asking them to stick to a challenging restrictive diet.”

Posted on autoimmune conditions, Diet, Multiple Sclerosis, Obesity

The negative effect of high-fat diet on multiple sclerosis progression

Western high-fat diet can cause chronic pain, according to UT Health San Antonio-led team

Recent research published in the journal *Glia* has uncovered important connections between dietary choices and the progression of multiple sclerosis (MS). The study, led by Patrizia Casaccia, the founding director of the Advanced Science Research Center at the CUNY Graduate Center’s Neuroscience Initiative and an Einstein Professor of Biology and Biochemistry at the same institution, investigated the role of enzymes known as ceramide synthase 5 and 6. These enzymes are linked to the harmful effects of a diet high in palm oil on neurons in the central nervous system, which may lead to an increase in the severity of MS symptoms.

Multiple sclerosis (MS) is an inflammatory autoimmune disease characterized by significant damage to the myelin sheath, which protects nerves throughout the body. Current treatments aim to control the immune system’s response, but the exact mechanisms leading to neurodegeneration in MS are still not well understood. Previous research from the Casaccia lab and others has indicated that a high-fat diet can exacerbate the severity of MS symptoms. In their study, researchers investigated potential mechanisms by which a diet high in palm oil may negatively affect neuronal health.

Neuroprotection From Palm Oil-Induced Toxicity

In the experimental autoimmune encephalomyelitis (EAE) model of inflammatory demyelination, researchers discovered that mice with diets high in palm oil had a more severe disease course.

“We hypothesized that within neuronal cells, palm oil is transformed into a toxic substance known as C16 ceramide by specific enzymes called CerS5 and CerS6,” explained principal investigator Casaccia. “This ceramide causes damage to mitochondria, depriving neurons of the energy they require to combat inflammation in the brain. Consequently, we investigated whether inactivating these enzymes could provide neuroprotection.”

The researchers found that genetically deleting the enzymes CerS6 and CerS5 in neurons could prevent neurodegeneration in an experimental model of MS.

“This was true even when mice were given a diet high in palmitic acid,” said Damien Marechal, a research associate with the Casaccia Lab and co-first author of the paper. “This new information highlights a specific metabolic pathway that shows how dietary fats can exacerbate MS symptoms.”

Significance for MS Patients and Clinicians

The paper’s findings have significant implications for individuals diagnosed with MS, clinicians treating patients, and neuroscientists researching the disease. The work reinforces that lifestyle choices, such as diet, can profoundly impact the course of the disease. The study’s results build on previous concepts about careful dietary decisions in managing the symptoms of MS. The findings also identify potential molecules that could help slow diet-induced symptom severity.

“Our research provides a molecular explanation for how to protect neurons from the palm-oil-dependent creation of molecules that harm them,” said Casaccia. “We hope this information can empower patients to make informed dietary decisions that could positively impact the course of the disease while identifying strategies to counteract the effect of cerS5 and cerS6 in a neuron-specific fashion.”