I count myself as one of those confused about whether and to what extent eggs are a healthy addition to my diet. Love the protein, not so thrilled with the fats… Here is what the Tufts Health & Nutrition Letter has to say about it.
Category Archives: diabetes
Exercise appears to be a tree that bears rich fruit. Indeed, it even benefits unborn children according to this study.
Men who want to have children in the near future should consider hitting the gym.
In a new study led by Kristin Stanford, a physiology and cell biology researcher with The Ohio State University College of Medicine at the Wexner Medical Center, paternal exercise had a significant impact on the metabolic health of offspring well into their adulthood.
Laurie Goodyear of the Joslin Diabetes Center and Harvard Medical School co-led the study, published in the journal Diabetes.
“This work is an important step in learning about metabolic disease and prevention at the cellular level,” said Dr. K. Craig Kent, dean of the Ohio State College of Medicine.
Recent studies have linked development of type 2 diabetes and impaired metabolic health to the parents’ poor diet, and there is increasing evidence that fathers play an important role in obesity and metabolic programming of their offspring. Continue reading
One of the most helpful facts I ever learned about sugars and reading ingredients notices is that there are four grams of sugar in a teaspoon. So, when you read 20 grams of sugar, you can visualize five teaspoons full.
Public health strategies to cut sweetened drink consumption could be useful, say researchers.
The findings suggest that fruit and other foods containing fructose seem to have no harmful effect on blood glucose levels, while sweetened drinks and some other foods that add excess “nutrient poor” energy to diets may have harmful effects.
“These findings might help guide recommendations on important food sources of fructose in the prevention and management of diabetes,” said Dr. John Sievenpiper, the study’s lead author and a researcher in the Clinical Nutrition and Risk Factor Modification Center of St. Michael’s Hospital in Toronto, Canada. “But the level of evidence is low and more high quality studies are needed.”
The role of sugars in the development of diabetes and heart disease attracts widespread debate and increasing evidence suggests that fructose could be particularly harmful to health.
Fructose occurs naturally in a range of foods, including whole fruits and vegetables, natural fruit juices and honey. It is also added to foods, such as soft drinks, breakfast cereals, baked goods, sweets, and desserts as ‘free sugars’.
Current dietary guidelines recommend reducing free sugars, especially fructose from sweetened beverages, but it is unclear whether this holds for all food sources of these sugars. Continue reading
How many times have I written eat less; move more; live longer. Now comes the Cleveland Clinic with a study that virtually says those very words – only better.
Cleveland Clinic researchers have found that better cardiorespiratory fitness leads to longer life, with no limit to the benefit of aerobic fitness.
Researchers retrospectively studied 122,007 patients who underwent exercise treadmill testing at Cleveland Clinic between Jan. 1, 1991, and Dec. 31, 2014, to measure all-cause mortality relating to the benefits of exercise and fitness. The paper was published in the Journal of the American Medical Association Network Open.
The study found that increased cardiorespiratory fitness was directly associated with reduced long-term mortality, with no limit on the positive effects of aerobic fitness. Extreme aerobic fitness was associated with the greatest benefit, particularly in older patients (70 and older) and in those with hypertension.
“Aerobic fitness is something that most patients can control. And we found in our study there is no limit to how much exercise is too much,” said Wael Jaber, M.D., Cleveland Clinic cardiologist and senior author of the study. “Everyone should be encouraged to achieve and maintain high fitness levels.” Continue reading
As you can see, majority of the risk factors that can hurt your heart health can be prevented – the answer lies in your hands.
These are risk factors along with the preventive options:
- High blood cholesterol – Eat right by having a balanced and healthy diet. Your fasting blood glucose should preferably be less than 100 mg/dL.
- High blood pressure – Manage blood pressure through exercise and medications. Keep the numbers below 120/80 mm Hg.
- Physical inactivity – Get moving and stand more. Spend 150 minutes of moderate intensive activity per week, like brisk walking. And opt for 75 minutes of vigorous-intensity activity. Eat less; move more; live longer. A sedentary lifestyle is a killer. Check out my Page – Do you know the dangers of too much sitting?
- Obesity and overweight – Lose weight to find your healthy weight. Target a Body Mass Index (BMI) of less than 25. Check out my Page – How dangerous is a big belly?
- Smoking – Stop smoking altogether, quit it. Your alcohol intake should be within limits too. Check out my Page – How many ways does smoking harm you?
- Diabetes – Reduce blood sugar by being conscious and careful of your food and beverages intake.
You will be surprised to know that lowering the risk of heart disease also reduces the chances of getting cancer!
One good thing that comes out of this infographic is that about 27% people live a heart-healthy lifestyle.
All this information would help only if you take some positive steps towards taking care of your heart.
Eat less; move more; live longer. The World Health Organization agrees. Following are the potential results of inadequate exercise for all age groups, according to the WHO.
– Insufficient physical activity is one of the leading risk factors for death worldwide.
– Insufficient physical activity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes.
– Physical activity has significant health benefits and contributes to prevent NCDs.
– Globally, 1 in 4 adults is not active enough.
– More than 80% of the world’s adolescent population is insufficiently physically active.
– Policies to address insufficient physical activity are operational in 56% of WHO Member States.
WHO Member States have agreed to reduce insufficient physical activity by 10% by 2025.
What is physical activity?
WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure – including activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits.
The term “physical activity” should not be confused with “exercise”, which is a subcategory of physical activity that is planned, structured, repetitive, and aims to improve or maintain one or more components of physical fitness. Beyond exercise, any other physical activity that is done during leisure time, for transport to get to and from places, or as part of a person’s work, has a health benefit. Further, both moderate- and vigorous-intensity physical activity improve health.
How much of physical activity is recommended? Continue reading
I confess, I love it when new discoveries meet my bias. I created the Page – Do you know the dangers of too much sitting? nine months ago. What follows is the latest information on prolonged sitting from the American Cancer Society (ACS).
A new ACS study links prolonged sitting time with a higher risk of death from all causes, including 14 of 22 measured causes of death and 8 of the 10 most common causes of death. The link existed even after adjusting for levels of moderate-vigorous intensity physical activity. The study appears early online in the American Journal of Epidemiology.
Advancements in technology have led to a significant increase in the amount of time spent sitting. In addition, sedentary time increases with aging, a time when the risk of chronic disease also increases. In the United States, most leisure time is spent in sedentary behaviors such as television viewing. In one Australian study, it was estimated that 90% of total non-occupational time was spent sedentary, and that 53% of sedentary time was spent on screen time (computer or television). Continue reading
For middle-aged men, eating higher amounts of protein was associated with a slightly elevated risk for heart failure than those who ate less protein, according to new research in Circulation: Heart Failure, an American Heart Association journal.
Despite the popularity of high protein diets, there is little research about how diets high in protein might impact men’s heart failure risk.
“As many people seem to take the health benefits of high-protein diets for granted, it is important to make clear the possible risks and benefits of these diets,” said Jyrki Virtanen, Ph.D., study author and an adjunct professor of nutritional epidemiology at the University of Eastern Finland in Kuopio. “Earlier studies had linked diets high in protein – especially from animal sources — with increased risks of Type 2 diabetes and even death.” Continue reading
Nighttime snacking and junk food cravings may contribute to unhealthy eating behaviors and represent a potential link between poor sleep and obesity, according to the University of Arizona Health Sciences.
Nighttime snacking and junk food cravings may contribute to unhealthy eating behaviors and represent a potential link between poor sleep and obesity, a study by University of Arizona Health Sciences sleep researchers stated.
The study was conducted via a nationwide, phone-based survey of 3,105 adults from 23 U.S. metropolitan areas. Participants were asked if they regularly consumed a nighttime snack and whether lack of sleep led them to crave junk food. They also were asked about their sleep quality and existing health problems. Continue reading
I know that a lot of people have strong feelings about juices – both positive and negative. I am kind of agnostic. I like pineapple-orange juice and drink it regularly. Otherwise, I am not much into fruit juice.
Juice found to have no association with major diabetes risk factors
One hundred percent juice does not have a significant effect on fasting blood glucose, fasting blood insulin, or insulin resistance according to a new study published in the Journal of Nutritional Science. The findings are consistent with previous research indicating that 100% fruit juice is not associated with an increased risk of developing Type 2 Diabetes and support a growing body of evidence that 100% fruit juice has no significant effect on glycemic control.
A comprehensive data analysis quantitatively assessed the relationship between drinking 100% juice and blood glucose control. Using fasting blood glucose and fasting blood insulin levels as biomarkers for diabetes risk, the systematic review and meta-analysis included 18 randomized controlled trials (RCT) to evaluate the impact of 100% juice from fruits, such as apple, berry, citrus, grape, and pomegranate.
According to The American Diabetes Association, about 90% of the 29 million cases of diabetes in adults and children in the United States are considered Type 2. Type 2 Diabetes is a metabolic disorder where the body is unable to respond to insulin. The first line of defense for preventing and treating Type 2 Diabetes is following a healthy lifestyle. Eating right, exercising regularly and staying at a healthy weight are encouraged. U.S. Dietary Guidelines recommend consumption of a healthy eating pattern which includes fruits, vegetables, grains, low-fat or fat-free dairy and a variety of protein foods. A 4-oz. glass of 100 percent juice counts as one serving (1/2 cup) of fruit, and can complement whole fruit to help individuals add more produce to their diets. (my emphasis)
The study entitled “100% Fruit juice and measures of glycemic control and insulin sensitivity: a meta-analysis of randomized controlled trials” is available online. It was conducted by Exponent, Inc. on behalf of the Juice Products Association. The authors are Mary Murphy, MS, RD, Erin Barrett, PhD, Kara Bresnahan, PhD, MPH, and Leila Barraj, ScD of Exponent, Inc. For more information on the nutritional benefits of 100 percent fruit juice, please visit http://www.juicecentral.org.
If current trends in child obesity continue, more than 57 percent of today’s children in the U.S. will have obesity at age 35, according to a new study from Harvard T.H. Chan School of Public Health.
The study also found that excess weight in childhood is predictive of adult obesity, even among young children, and that only children currently at a healthy weight have less than a 50 percent chance of having obesity as adults. The findings were based on a rigorous simulation model that provides the most accurate predictions to date of obesity prevalence at various ages.
The study was published in the November 30, 2017 issue of the New England Journal of Medicine.
“Adult obesity is linked with increased risk of diseases such as diabetes, heart disease, and cancer,” said Zachary Ward, programmer/analyst at Harvard Chan School’s Center for Health Decision Science and lead author of the study. “Our findings highlight the importance of prevention efforts for all children as they grow up, and of providing early interventions for children with obesity to minimize their risk of serious illness in the future.” (my emphasis) Continue reading
I have written about the dangers of obesity almost more times than I can remember, yet it remains a nightmare for us. As we tell our children over and over – actions have consequences. When will we learn that everything we eat and drink becomes a part of us. We don’t just get to enjoy the taste with no physical effects afterwards.
- More than one-third (36.5%) of U.S. adults have obesity. [Read CDC National Center for Health Statistics (NCHS) data brief PDF-704KB]
- Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. [Read guidelines]
- The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who have obesity were $1,429 higher than those of normal weight. [Read summary]
Obesity affects some groups more than others Continue reading
Once again we have it demonstrated that diet and exercise prove beneficial even to seniors suffering from diabetes, according to HealthyinAging.org.
Type 2 diabetes affects blood circulation. The disease stiffens blood vessels and reduces the amount of oxygen that circulates throughout your body. This includes your brain. When blood flow in the brain is impaired, it can affect the way we think and make decisions.
People who have type 2 diabetes are often overweight or obese. These are conditions that may also be linked to cognitive problems (problems with thinking abilities). Lowering calorie intake and increasing physical activity are known to reduce the negative effects of type 2 diabetes on the body. However, the effects of these interventions on cognition and the brain are not clear.
Recently, researchers examined information from a 10-year-long study called Action for Health in Diabetes (Look AHEAD). In this study, participants learned how to adopt healthy, long-term behavior changes. In their new study, the researchers focused on whether participants with type 2 diabetes who lowered calories in their diet and increased physical activity had better blood flow to the brain. The researchers published their findings in the Journal of the American Geriatrics Society. Continue reading
I was a vegetarian in my younger days. I lasted for about five years. In those days, there wasn’t the same level of consciousness or acceptance of this kind of diet that there is now. Although I left vegetarianism, I have continued to limit the amount of red meat I consume. I also eat a lot of fish and seeds and nuts for protein sources.
Medical News Today reports that plant-based eating patterns continue to soar in popularity and a group of nutrition researchers outline the science behind this sustainable trend in a review paper, entitled “Cardiometabolic benefits of plant-based diets,” which appears as an online advance in Nutrients. The review will publish in a future special edition, entitled “The Science of Vegetarian Nutrition and Health.”
The review outlines how a plant-based diet, which is naturally low in calories, saturated fat, and cholesterol, and rich in nutrients, like fiber and antioxidants, could be one tool, in addition to adopting a healthful lifestyle, used to improve nutrition intake and reduce the risk of heart disease, stroke, obesity, and type 2 diabetes.
The authors, Hana Kahleova, M.D., Ph.D., Susan Levin, M.S., R.D., C.S.S.D., and Neal Barnard, M.D., F.A.C.C., analyzed clinical research studies and reviews published until May 2017. Their research finds a plant-based diet, built around vegetables, fruits, whole grains, and legumes, can improve nutrient intake and help manage body weight and glycemic control, improve cholesterol, lower blood pressure, and reverse atherosclerosis, or the narrowing of the arteries caused by the accumulation of arterial plaque.
“The future of health care starts on our plates,” says Dr. Kahleova, the lead study author and the director of clinical research at the nonprofit Physicians Committee. “The science clearly shows food is medicine, which is a powerful message for physicians to pass on to their patients and for policymakers to consider as they propose modifications for health care reform and discuss potential amendment to the 2018 Farm Bill.”
To understand the health benefits of a plant-based diet, the researchers analyze its structure:
Fiber contributes to bulk in the diet without adding digestible calories, thus leading to satiety and weight loss. Additionally, soluble fiber binds with bile acids in the small intestines, which helps reduce cholesterol and stabilize blood sugar.
Plant-Based Rx: Aim to eat at least 35 grams of dietary fiber a day. The average American consumes 16 grams of dietary fiber each day.
Plant-based diets are lower in saturated fat and dietary cholesterol. Replacing saturated fats with polyunsaturated and monounsaturated fats can increase insulin sensitivity, a risk factor for metabolic syndrome and type 2 diabetes.
Plant-Based Rx: Swap meat and dairy products, oils, and high-fat processed foods for smaller portions of plant staples, like a few avocado slices or a small handful of nuts and seeds, which are rich in polyunsaturated and monounsaturated fats.
Vegetable proteins reduce the concentrations of blood lipids, reduce the risk of obesity and cardiovascular disease, and may have anti-inflammatory and anti-cancer effects.
Plant-Based Rx: Legumes, or lentils, beans, and peas, are naturally rich in protein and fiber. Try topping leafy green salads with lentils, black beans, edamame, or chickpeas.
Plant sterols that have a structure similar to that of cholesterol reduce cardiovascular disease risk and mortality, have anti-inflammatory effects, and positively affect coagulation, platelet function and endothelial function, which helps reduce blood clots, increases blood flow, and stabilizes glycemic control in patients with type 2 diabetes.
Plant-Based Rx: Consume a high intake of antioxidants and micronutrients, including plant sterols, from whole plant foods, like vegetables, fruits, grains, nuts, beans, and seeds. A plant-based diet supports cardio-metabolic benefits through several independent mechanisms. The synergistic effect of whole plant foods may be greater than a mere additional effect of eating isolated nutrients.
“To make significant health changes, we have to make significant diet changes,” concludes Dr. Kahleova. “A colorful plant-based diet works well for anyone, whether you’re an athlete looking to boost energy, performance, and recovery by enabling a higher efficiency of blood flow, which equates to oxygen conversion, or if you’re a physician who wants to help patients lose extra weight, lower blood pressure, and improve their cholesterol.”
Dr. Kahleova and the study authors recommend using a plant-based diet as an effective tool to treat and prevent cardiometaoblic disease, which they would like to see promoted through future dietary guidelines and nutrition policy recommendations.
I have written repeatedly about the ill effects of soft drinks, both sugary and diet, on our bodies. You can check out my Page – What’s wrong with soft drinks? for chapter and verse. So this item in Medical News Today citing efforts to curb sugary drink consumption caught my eye.
An evaluation of efforts designed to reduce how many sugary drinks we consume shows some success in changing younger people’s habits but warns they cannot be the only way to cut consumption.
Nutritionists at the University of Leeds have carried out the first comprehensive review of interventions to reduce sugary drinks consumption. The team analyzed 40 studies with 16,500 participants across three age groups: children, teenagers and adults.
Their study, published in the Obesity Reviews journal, found that children participating in these programs reduced their sugary drink intake by around 30%, removing nearly 2.5 teaspoons of sugar from a child’s average intake of 16 teaspoons per day.
Interventions aimed at teenagers saw sugary drink consumption reduced by nearly 10%. However, there was almost no measurable change in adults participating in these programs. Continue reading