Tag Archives: whole grains

August 15, 2020 · 12:26 am

Magnesium and Migraine – Tufts

I count myself among the lucky ones in that I rarely get headaches and have never experienced a migraine. Over the years, I have had friends who suffered from them and it was fearsome to behold. The following is from Tufts University Health & Nutrition Letter.

Photo by Andrea Piacquadio on Pexels.com

The International Headache Society (IHS) defines migraine as a headache disorder with recurrent attacks (at least five) that last from 4 to 72 hours, are associated with nausea and/or sensitivity to light and sound, and also have at least two of four other characteristics including: pain that is of moderate or severe intensity; throbbing or pulsing; affects only one side of the head; or is worsened by routine activity such as walking.

According to the 2017 Global Burden of Disease Study, migraine is a major cause of disability worldwide. “Migraine headaches have been recognized as a specific condition for centuries,” says Stephanie W. Goldberg, MD, a neurologist with Tufts Medical Center board-certified in neurology and headache medicine. “The word ‘migraine’ comes from the Greek ‘hemicranium’ meaning ‘on one side of the head.’” Women are disproportionally affected, and they may be even more susceptible during menstruation. Continue reading →

2 Comments

Filed under headaches, magnesium, migraine, pumpkin seeds

Tagged as beans, fruits, headaches, magnesium, migraine, nuts, pumpkin seeds, vegetables, whole grains

July 18, 2020 · 12:32 am

Higher fruit, vegetable and whole grain intake linked to lower risk of diabetes

Higher consumption of fruit, vegetables and whole grain foods are associated with a lower risk of developing type 2 diabetes, according to two studies published by The BMJ.

The findings suggest that even a modest increase in consumption of these foods as part of a healthy diet could help prevent type 2 diabetes.

In the first study, a team of European researchers examined the association between blood levels of vitamin C and carotenoids (pigments found in colourful fruits and vegetables) with risk of developing type 2 diabetes.

Pages: 1 2

1 Comment

Filed under frozen fruits and vegetables, fruits, healthy fruits, Vitamin C, whole grains

Tagged as fruits and vegetables, Vitamin C, whole grains

July 12, 2020 · 12:03 am

Plant-Based and Unhealthy? – Tufts

I was a fish eating vegetarian for some years. Had no trouble maintaining my weight, but often longed for a burger. While I eat meat now, it is only rarely.

Experts agree plants should make up a large part of a healthy dietary pattern. Humans eat plant roots (carrots and radishes), stems (asparagus and celery), leaves (leafy greens), seeds (including whole grains), flowers (broccoli, cauliflower, artichoke), and the seed-bearing “fruits” of plants (including fruits, vegetables, beans, and nuts). All are packed with important health-promoting nutrients, and countless studies have found associations between consuming diets higher in unprocessed plant foods and lower risk for a wide range of disorders such as cardiovascular disease, cancer, obesity, and diabetes.

Heart symbol. Vegetables diet concept. Food photography of heart made from different vegetables on white wooden table. High resolution product.

But recommendations to eat a “plant-based” diet can be misleading. “I really dislike the term plant-based to describe a preferred or healthy diet,” says Dariush Mozaffarian, MD, DrPH, dean of Tufts’ Friedman School of Nutrition Science and Policy and editor-in-chief of Tufts Health & Nutrition Letter. “Not all animal-based foods are bad, and most of the worst things in the food supply are technically plant-based.” A vegetarian diet built on pizza, macaroni-and-cheese, and baked goods may be “plant-based,” but it’s far from a healthy dietary pattern.

Pages: 1 2

4 Comments

Filed under animal protein, plant protein, plant-based diet, whole grains

Tagged as animal protein, plant foods, plant-based diet, whole grains

June 17, 2020 · 12:10 am

The Care and Feeding of Your Immune System – Tufts

There seems to be no limit to the promises on the Internet for foods and dietary supplements that allegedly “boost” or “support” your immune function. There’s more than a grain of scientific truth in it, and the prospect of enhancing immune function with nutrition is a busy area of research—some of it by scientists at Tufts’ Human Nutrition Research Center on Aging (HNRCA) and Friedman School of Nutrition Science and Policy.

We know that nutrient deficiencies weaken the immune system and leave people vulnerable to illness. But if your nutrient intakes are adequate, can certain foods and nutritional supplements still improve immune function?

There is no definitive answer yet to this question—although there is reason for optimism. “I would not say it’s entirely an open question,” says Simin Nikbin Meydani, PhD, senior scientist and director of the Tufts’ HNRCA Nutritional Immunology Laboratory. “We do have promising evidence from animal studies and some human clinical trials that specific nutrients might be able to help strengthen an aging immune system. But we need additional research.”

Pages: 1 2

Strategies to curb poor food choices

You can’t outrun a bad diet. Words to live by. And, why not start early, like with our kids.

two people holding chips and fried chicken

Photo by rawpixel.com on Pexels.com

What’s the best way to prevent children from overloading on bad food choices? Flinders University in Adelaide South Australia researchers have found that promoting substitution is the answer to turn around children’s excessive consumption of nutrient-poor foods and beverages – resulting in nutritional benefits that are even better than reducing intake of these discretionary food and drink choices.

Flinders University researchers studied the impact on the energy and nutrient intakes of more than 2000 Australian 2- to 18-year-olds through simulations of three dietary strategies. Continue reading →

2 Comments

Filed under junk food, junk food calories, nutrients, nutrition, vegetables, whole grains

Tagged as calories, junk food, nutrients, nutrition, vegetables, whole grains

March 12, 2017 · 12:06 pm

Eating whole grains increases metabolism and calorie loss – Study

A new study suggests that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. This research is published in tandem with a study on the effect of whole grains on gut microbiota. Both studies are published in the American Journal of Clinical Nutrition.

Epidemiology studies have suggested health benefits of whole grains and high dietary fiber intake, including for glycemic control and insulin sensitivity. There has been controversy, however, about whether whole grains and fiber are beneficial for weight regulation, partially because there hasn’t been data from controlled metabolic studies. This new study provided food to participants for eight weeks and may help explain how whole grain consumption is beneficial for weight management.

food-wholewheat-masterfile2011

Continue reading →

4 Comments

Filed under calorie counting, calories, refined flour, whole grain, whole grains

Tagged as brown rice, calories, fiber, refined flour, whole grain bread, whole grains

February 13, 2017 · 5:34 am

Whole grains improve immune response – Studies

Consumption of fast foods and processed foods took another hit today according to a couple of studies from Tufts.

In a clinical trial, adults who consumed a diet rich in whole grains rather than refined grains had modest improvements in healthy gut microbiota and certain immune responses. The research was conducted in tandem with a study that looked at the effects of a whole-grain diet on energy metabolism. Both studies are published online today in the American Journal of Clinical Nutrition.

Whole grain consumption has been associated with reduced risk of heart disease, type 2 diabetes, and some cancers. Researchers have speculated that whole grains lessen risk for diseases through reducing inflammation, but studies comparing the effects of whole grains versus refined grains consumption have not controlled the diets of study participants and have not evaluated cell-mediated immune responses to uncover the impact of whole grains on immune and inflammatory responses.

The research team analyzed the results from an eight-week randomized, controlled trial with 81 participants to see what effect a diet rich in whole grains, as opposed to a diet rich in refined grains, would have on immune and inflammatory responses, gut microbiota, and stool frequency in healthy adults. For the first two weeks, participants consumed the same weight-maintaining Western-style diet rich in refined grains. For the next six weeks, 40 of those participants stayed on that diet, while 41 participants consumed a diet rich in whole grains. Continue reading →

2 Comments

Filed under immune response, whole grains

Tagged as fast food, immune response, immune system, Tufts, whole grains

December 4, 2014 · 9:01 am

Mediterranean Diet: A Heart-healthy Eating Plan

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases.

Cooking with Kathy Man

The heart-healthy Mediterranean is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here’s how to adopt the Mediterranean diet.

If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps even a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

Benefits of the Mediterranean diet

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis of more than 1.5 million…

View original post 1,032 more words

Dr. Oz Gives Dietary Tips

I am a big fan of Drs. Oz and Roizon, the authors of the YOU books, YOU on a Diet, YOU Staying Young, etc. I have read them and recommend them. I saw an ad that described them as “Serious science presented to you in a highly digestible way.” I think that is exactly right.

YOU on a Diet was the first Dr. Oz Book I ever read

On the premise that Americans find filling out their tax forms easier than following dietary info, Dr. Oz offered several simple guidelines for losing weight and reducing belly fat.

1. Don’t eat foods with added sugars or added syrups. When possible, avoid artificial sweeteners, too. They lie to your appetite control system and can lead to weight gain.
2. Choose 100% whole grains. Your guts, immune system, and heart will thank you.
3. Eat slowly so you can tell when you’re full. Then stop.
4. Eat often (4 to 6 times a day) to prevent hunger. Hunger leads to overeating, which is bad for the heart and triggers weight gain.
5. Get nine servings of fruits and veggies a day. Think of it as nine fistfuls of goodness.
6. Opt for lean protein. Good sources include chicken (no skin), fish, beans, and whole grains. Spare your heart and brain the damage that too much saturated fat causes.
7. Get a blood test to check your levels of vitamin D and B12. Take supplements if you’re deficient.

I think these are a good supplement to my How to Lose Weight – And Keep it Off page.

Tony