Diet

Posted on Diet

No link between milk and increased cholesterol according to new study of 2 million people

No link between milk and increased cholesterol according to new study of 2 million people

No link between milk and increased cholesterol according to new study of 2 million people


Regular consumption of milk is not associated with increased levels of cholesterol, according to new research.

A study published in the International Journal of Obesity looked at three large population studies and found that people who regularly drank high amounts of milk had lower levels of both good and bad cholesterol, although their BMI levels were higher than non-milk drinkers. Further analysis of other large studies also suggests that those who regularly consumed milk had a 14% lower risk of coronary heart disease.

The team of researchers took a genetic approach to milk consumption by looking at a variation in the lactase gene associated with digestion of milk sugars known as lactose.

The study identified that having the genetic variation where people can digest lactose was a good way for identifying people who consumed higher levels of milk.

Prof Vimal Karani, Professor of Nutrigenetics and Nutrigenomics at the University of Reading said:

“We found that among participants with a genetic variation that we associated with higher milk intake, they had higher BMI, body fat, but importantly had lower levels of good and bad cholesterol. We also found that those with the genetic variation had a significantly lower risk of coronary heart disease. All of this suggests that reducing the intake of milk might not be necessary for preventing cardiovascular diseases.”

The new research was conducted following several contradictory studies that have previously investigated the causal link between higher dairy intake and cardiometabolic diseases such as obesity and diabetes. To account for inconsistencies in sampling size, ethnicity and other factors, the team conducted a meta-analysis of data in up to 1.9 million people and used the genetic approach to avoid confounding.

Even though the UK biobank data showed that those with the lactase genetic variation had 11% lower risk of type 2 diabetes, the study did not suggest that there is any strong evidence for a link between higher milk intake and increased likelihood of diabetes or its related traits such as glucose and inflammatory biomarkers.

Professor Karani said:

“The study certainly shows that milk consumption is not a significant issue for cardiovascular disease risk even though there was a small rise in BMI and body fat among milk drinkers. What we do note in the study is that it remains unclear whether it is the fat content in dairy products that is contributing to the lower cholesterol levels or it is due to an unknown ‘milk factor'”.

Posted on Diet, Fibromyalgia

Nutrition for Fibromyalgia

Nutrition for Fibromyalgia - YouTube

Natural holistic nutritional therapy for those suffering from Fibromyalgia. Forming a solid nutritional plan is vital for Fibromyalgia sufferers who may be nutrient- depleted. Pain from FMS can be so debilitating that one’s appetite may be quite low, making it easy to skip meals.

An anti-inflammatory, plant-based diet focusing on fresh fruits, vegetables and whole grains is highly advised for the treatment of Fibromyalgia.

In order to reduce inflammation in your diet, begin a food journal. Identifying specific foods that trigger pain associated with FMS can help reduce internal inflammation and prevent future reactions. Gluten is a common example that sets off an inflammatory response in the gut. You may consider having your doctor test your blood for a gluten allergy and also for other food sensitivities. Sugar is another potent source of inflammation for the body.

Sugar and refined grains or processed foods that break down into sugar, can activate an inflammatory response and promote the overgrowth of Candida yeast in the gut. This can further the inflammatory process and disturb digestion. Therefore avoiding sugar in your diet may significantly reduce Fibromyalgia pain.

There is a strong connection between the inflammation seen in Fibromyalgia patients and those suffering from Irritable bowel syndrome or poor intestinal health. Maintaining a healthy intestinal tract can reduce total body inflammation and is key for treating FMS. Probiotics are often recommended to normalize the gut by replacing bad bacteria with good intestinal microflora.

Digestive enzymes may also prove helpful for the body to digest food more completely and maximize nutrient absorption. Lastly, Fiber is an essential part of your nutritional plan to manage FMS. It is vital for overall bowel health and can help bind and remove toxins in the intestine from the body.

Posted on Diet

Eating more fruit and vegetables linked to less stress – study

Eating a diet rich in fruit and vegetables is associated with less stress, according to new research from Edith Cowan University (ECU).

The study examined the link between fruit and vegetable intake and stress levels of more than 8,600 Australians aged between 25 and 91 participating in the Australian Diabetes, Obesity and Lifestyle (AusDiab) Study from Baker Heart and Diabetes Institute.

The findings revealed people who ate at least 470 grams of fruit and vegetables daily had 10 per cent lower stress levels than those who consumed less than 230 grams. The World Health Organization (WHO) recommends eating at least 400 grams of fruit and vegetables per day.

Lead researcher, PhD candidate Simone Radavelli-Bagatini from ECU’s Institute for Nutrition Research, said the study strengthens the link between diets rich in fruit and vegetables and mental wellbeing.

“We found that people who have higher fruit and veggie intakes are less stressed than those with lower intakes, which suggests diet plays a key role in mental wellbeing,” said Ms Radavelli-Bagatini.

A growing issue

Mental health conditions are an increasing problem in Australia and around the world. Around one in two Australians will experience a mental health issue in their lifetime. Globally, approximately 1 in 10 people live with a mental health disorder.

According to Ms Radavelli-Bagatini, some stress is considered normal, but long-term exposure can significantly impact mental health.

“Long-term and unmanaged stress can lead to a range of health problems including heart disease, diabetes, depression and anxiety so we need to find ways to prevent and possibly alleviate mental health problems in the future,” said Ms Radavelli-Bagatini.

The benefits of a healthy diet are well known, but only 1 in 2 Australians eat the recommended two serves of fruit per day and fewer than 1 in 10 eat the recommended five serves of vegetables each day.

“Previous studies have shown the link between fruit and vegetable consumption and stress in younger adults, but this is the first time we’re seeing similar results across adults of all ages,” said Ms Radavelli-Bagatini.

“The study’s findings emphasise that it’s important for people to have a diet rich in fruit and vegetables to potentially minimise stress.”

Food and mood

While the mechanisms behind how fruit and vegetable consumption influences stress are still unclear, Ms Radavelli-Bagatini said key nutrients could be a factor.

“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental wellbeing,” she said.

“Inflammation and oxidative stress in the body are recognised factors that can lead to increased stress, anxiety and lower mood.”

“These findings encourage more research into diet and specifically what fruits and vegetables provide the most benefits for mental health.”

The research is part of ECU’s recently launched Institute for Nutrition Research, which aims to investigate how nutrition can help prevent and treat chronic health conditions.

‘Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan’ was published in Clinical Nutrition.

Posted on Diabetes, Diet

Eating sardines regularly helps prevent type 2 diabetes

Omega 3 - come and get it
Omega 3 – come and get it


The health benefits of sardines and oily fish are widely known: their high levels of unsaturated fats help to regulate cholesterol levels and prevent the onset of cardiovascular diseases. However, the benefits don’t end there. A study led by Diana Diaz Rizzolo, lecturer and researcher of the Universitat Oberta de Catalunya’s (UOC) Faculty of Health Sciences and the August Pi i Sunyer Biomedical Research Institute (IDIBAPS), has discovered that the regular consumption of sardines helps to prevent the onset of type 2 diabetes. Nutrients found in high quantities in sardines – such as taurine, omega 3, calcium and vitamin D – help to protect against this disease which, according to CIBERDEM’s Di@betes study, affects around 14% of the Spanish population over the age of 18.

“Not only are sardines reasonably priced and easy to find, but they are safe and help to prevent the onset of type 2 diabetes. This is a huge scientific discovery. It is easy to recommend this food during medical check-ups, and it is widely accepted by the population”, explained Diana D. Rizzolo.

Researchers from the Diabetes and Obesity Research Laboratory and the Primary Care Research Group, both from IDIBAPS; the IMIM, the Fatty Acid Research Institute (EUA), the Universitat de Barcelona, CIBERDEM and the Department of Endocrinology and Nutrition of the Hospital Clínic de Barcelona also participated in the research project. The results of the study were published openly in the prestigious Clinical Nutrition journal.

Two cans of sardines a week

The study enrolled 152 patients aged 65 years and older who had been diagnosed with prediabetes (blood glucose levels between 100-124 mg/dl) from three different Primary Care centres. All of these patients were put on a nutritional programme that sought to reduce the risk of them developing the disease, but only the intervention group added 200 grams of sardines to their diet every week (two cans of sardines in olive oil). To facilitate this consumption, and with thanks to the Alicia Foundation, these study participants received a list of recipes including canned sardines. Participants were advised to eat the sardine whole, without removing the bones, as these are particularly rich in calcium and vitamin D.

Of the group that did not include sardines in their diet, 27% of the members were at a high risk of suffering from diabetes (measured via the FINDRISC questionnaire). After one year, 22% found themselves in the same category. Of the group that included sardines in their diet, 37% of the members were at a high risk of suffering from diabetes at the start of the study. After one year, only 8% remained at a very high risk. Improvements were also seen in other important biochemical parameters, such as a reduced insulin resistance index (HOMA-IR), increased “good” cholesterol (HDL), increased hormones that accelerate the breakdown of glucose (adiponectin) and decreased triglycerides and blood pressure, amongst others.

The study was carried out on participants aged 65 and above because the incidence of diabetes is much higher in elderly people than in the young population: “As we get older, restrictive diets (in terms of calories or food groups) can help to prevent the onset of diabetes. However, the cost-benefit ratio is not always positive, as we found in other studies”, stated doctor Rizzolo. “However, the results lead us to believe that we could obtain an equally significant preventive effect in the younger population.”

The protective role of food, but not of supplements

The fact that foods such as sardines – which are rich in taurine, omega 3, calcium and vitamin D – have a clear protective effect against the onset of diabetes does not mean that taking these supplements in isolation will have the same effect. “Nutrients can play an essential role in the prevention and treatment of many different pathologies, but their effect is usually caused by the synergy that exists between them and the food that they are contained in. Sardines will therefore have a protective element because they are rich in the aforementioned nutrients, whereas nutrients taken in isolation in the form of supplements won’t work to the same extent”, claimed Rizzolo.

Researchers have begun studying the effect of sardines on the intestinal microbiota in a second phase of the study, “since it affects the regulation of many biological process, and we need to understand if they have played a part in this protective effect against diabetes 2”, she added. They have also initiated studies on the modulation of the expression of certain genes related to inflammation, which could play a role in the onset of diabetes 2 and various other diseases.

Posted on Diet

Many consumers misinterpret food date labels, yet use them with confidence

Consumer education is needed to increase understanding of food date labels according to a new study in the Journal of Nutrition Education and Behavior

Example of an illustrated message. CREDIT Journal of Nutrition Education and Behavior

Misunderstanding food date labeling is common and educational communications are needed to improve consumer understanding, according to a new study in the Journal of Nutrition Education and Behavior, published by Elsevier.

Does it mean “spoiled – throw it out,” or “might not taste as good as it could anymore?” Food date labels (e.g., “USE By August 16”) can play an important role in helping consumers make informed decisions about food, and ultimately prevent unsafe consumption and waste of food. Researchers surveyed 2,607 adults in the United States to assess consumer understanding of the streamlined 2-date labeling system and explore the relative effectiveness of educational messages in increasing understanding.

“Our study showed that an overwhelming majority of consumers say that they use food date labels to make decisions about food and say they know what the labels mean,” said Catherine Turvey, MPH, Department of Exercise and Nutrition Sciences, Milken Institute School of Public Health, The George Washington University, Washington, DC, USA. “Despite confidently using date labels, many consumers misinterpreted the labels and continued to misunderstand even after reading educational messaging that explained the labels’ meaning.”

Less than half (46 percent) of study respondents knew that the “BEST If Used By” label specifically indicates that food quality may deteriorate after the date on the label. Less than one-quarter (24 percent) of study respondents knew that the “USE By” label means that food is not safe to eat after the date on the label.

Researchers explored if framing the messages with values like saving money or avoiding waste, would impact the effectiveness of messages at increasing consumer understanding. None of the seven value frames tested was significantly more effective at increasing understanding than another, but all messages significantly increased consumer’s general understanding of the labels.

After viewing educational messages, 37 percent of consumers still did not understand the specific meaning of the “BEST If Used By” label and 48 percent did not understand the specific meaning of the “USE By” label.

“Responses to the survey suggest that date labels are so familiar that some consumers believe they are boring, self-explanatory, or common sense despite misunderstanding the labels,” said Ms. Turvey. “Unwarranted confidence and the familiarity of date labels may make consumers less attentive to educational messaging that explains the food industry’s labeling system.”

Future communication campaigns will have to capture the attention of people who think they already know what date labels mean, find the information tedious, or are satisfied with a rough understanding of labels. Educating consumers about the meaning of the labels has growing implications for food waste and food safety as the 2-date labeling system becomes more widely adopted and gains support from non-profits and government institutions.