Though it’s not an easy task, reducing the body mass index (BMI) by five points can significantly cut the risk of type 2 diabetes, according to Swedish/Finnish research. Even severely obese diabetics who lower their BMI have a chance of curing themselves of the disease. Researchers examined data on 2,010 patients who had received bariatric surgery and 2,037 obese patients who received non-surgical interventions. Data were analyzed at two years and then at 10 years. Lower rates of diabetes were found among obese patients who had lost five BMI units by any means. The rate of patients cured of diabetes after losing five BMI units was independent of the starting BMI at all BMI levels measured. This trend was also observed 10 years after surgery.

Eating oily fish at least twice a week offers substantial benefits for the cardiovascular system, according to research studies presented at a recent European medical meeting. Oily fish – salmon, mackerel, herring, trout and sardines –  are rich in omega-3 fatty acids and other important nutrients. Omega-3 fatty acids have been shown to be anti-inflammatory (reducing the risk of atherosclerosis) and anti-arrhythmic, reducing the risk of heart attack. Researchers reported that fish oil supplements – especially pharmaceutical grade formulas – can also provide cardiovascular benefits, especially for people who do not like eating fish. 

A Columbia University study has found that the greater the consumption of omega-3 fatty acids from a variety of foods the lower the levels of beta-amyloid – a protein related to Alzheimer’s disease – in the blood. Researchers obtained diet information for an average of 1.2 years from 1,219 people over age 65 who were free of dementia. Their blood was then tested for the beta-amyloid. Researchers were especially interested in 10 nutrients: saturated fatty acids, omega-3 and omega-6 polyunsaturated fatty acids, mono-unsaturated fatty acid, vitamin E, vitamin C, beta-carotene, vitamin B12, folate and vitamin D. Eating a gram of omega-3 a day (about half a salmon fillet a week) more than the average omega-3 consumed by people in the study was associated with 20 to 30 percent lower blood beta-amyloid levels.

U.S. researchers have found out why consuming high levels of fructose – the sugar found most often in soft drinks and fruit juices – often leads to dangerous nonalcoholic fatty liver disease in obese people. Consuming too much fructose on a regular basis depletes the store of ATP, a molecule that provides liver and other body cells with energy for important cellular processes, including metabolism. When liver cells are unable to generate cellular energy because of ATP depletion, the risk for inflammation and scarring in the liver increases.

An American pharmacist warns physicians and consumers that herbal, dietary, energy and  nutritional supplements, whether natural or not, can be harmful when combined with commonly used medicines. Catherine Ulbricht says that a substance that has a therapeutic effect on the body “can also cause a reaction or interaction.” For example, garlic, ginkgo, ginger, and saw palmetto supplements increase the risk of serious bleeding. Chromium, cinnamon and whey protein can reduce blood sugar. And bloodroot, green tea, hawthorn, and maté can raise blood pressure.

Teenagers and young adults who are aware of and receptive to fast-food ads on television are at greater risk of obesity, according to a U.S. study. The researchers polled more than 3,000 youths ages 15 to 23 years about their height and weight, exercise, and dietary habits, including frequency of eating at fast-food restaurants. They were also asked if they were familiar with 20 images taken from fast-food restaurant ads. About 18 percent were found to be overweight, and 15 percent were obese. But the percentage of youths who were obese was significantly higher among those who recognized more fast-food ads than those who recognized few ads (17 percent vs. 8.3 percent).

Overweight adolescent girls who say they are happy with their size and shape not only have higher levels of self-esteem, they are less likely to engage in negative behaviors sometimes associated with being overweight, a University of California study finds. For the study, 103 overweight adolescents were surveyed for three years. They were assessed for various factors associated with body satisfaction, including self-esteem, anxiety and depression symptoms. Girls who were highly satisfied with their bodies were less likely to engage in risky weight control behaviors, like fasting, skipping meals or vomiting.

A study sponsored by a European grower of watercress has found that the leafy green effectively reduced the stress endured by muscles during a strenuous workout. Even study participants who ate watercress two hours after high-intensity exercise experienced the same reduction in muscle stress. For the study, ten healthy young men ate 85 grams of watercress – a small bag – each day for eight weeks, then exercised on a treadmill. A similar eight week study without watercress consumption served as a control. The researchers found that eating small amounts of watercress each day boosted the levels of antioxidant vitamins that help protect bodies from stress-induced DNA damage.

U.S. researchers studying the impact of omega-3 supplementation on cardiovascular health have ruled out the possibility that fish oil improves diastolic function: the ability of the heart to relax and efficiently refill with blood at each beat. Many studies over the years have established that omega-3 fatty acids help prevent cardiovascular disease and adverse cardiac events, such as heart attack and stroke. But no one has been able to explain why. In this study, eleven healthy adults (average age 66 years) took daily omega-3 supplements containing 1.9 grams EPA and 1.5 grams DHA. Over 12 weeks, however, there were no detectable improvements in diastolic function, suggesting that fish oil didn't change this important parameter of cardiac health.

A review of eight studies on the effect of omega-3 fatty acids on gum inflammation has found that a combination of fish oil and aspirin seemed to have a significant impact, at least in two of the studies. The Australian researchers said the evidence that fish oil can be effective in reducing periodontal symptoms is growing, but is not conclusive. More well-designed studies are needed to assess the effectiveness of fish oil alone, and combined with aspirin, in combating periodontitis.

Vitamin E in the forms known as gamma-tocopherols and delta-tocopherols – found abundantly in vegetable oils – are beneficial in preventing cancers, a U.S. review of research finds. The researchers were careful to point out, however, that the vitamin E form known as alpha-tocopherol, commonly found in supplements, offers no such benefit. The beneficial forms of vitamin E are found in soybean, canola and corn oils, as well as nuts, and have been shown to prevent colon, breast and prostate cancers in animal models.

A U.S. study that compared the cost of obtaining key nutrients from various sources found that canned foods are almost always more affordable and convenient. The “market-basket” study took into account not only nutrients, but also price, waste and preparation time of canned, fresh, frozen and dried varieties of some common foods. Canned foods almost always were the cheaper source. For example, when preparation time of pinto beans is taken into account, the canned variety costs $1 less per serving than dried beans, because of the time it takes to soak and cook the beans before serving.

Obesity is a key factor in fatty liver disease, which affects a third of Americans and can lead to liver failure. In obese patients, the transport of fat to adipose (fatty) tissue can slow down to the point that the liver becomes a dumping ground for excess fat. Now researchers at the University of Illinois have found that soy protein cuts fat accumulation in the liver of obese patients by restoring the Wnt/β-catenin signaling pathway, a crucial player in fat metabolism. The researchers suggested that eating soy protein, from sources such as tofu and yogurt, alleviates some of the stress on fatty livers.

A U.S. study of soda and coffee consumption among more than 127,000 men and women found that regular intake of sugar-sweetened and low-calorie sodas is linked to a higher risk of stroke. The researchers also found that drinking decaf or regular coffee was associated with a lower risk of stroke. The sugar load of sugar-sweetened sodas may lead to rapid increases in blood glucose and insulin that over time may cause glucose intolerance, insulin resistance, and inflammation, all of which influence atherosclerosis, plaque stability and thrombosis – risk factors of ischemic stroke. Antioxidant compounds in coffee, however, reduce stroke risk. One serving of decaffeinated coffee was associated with a 10 percent lower risk of stroke.

A study by Greek researchers reports that four weeks of oral intake of omega-3 fatty acids – 2,000 mg a day – improves arterial stiffness in smokers and improves the acute smoke-induced inelasticity of the cardiovascular system. The researchers said the cardio-protective effects of omega-3 fatty acids are grounded in anti-inflammatory and anti-atherosclerotic mechanisms. They recommended that smokers who have quit using tobacco products should eat oily fish rich in omega-3s at least twice a week to help repair their cardiovascular system.

U.S. researchers who analyzed data from 29 published clinical studies find that taking an average of 500 mg of vitamin C every day reduces blood pressure by 3.84 mm of mercury in the short term. That amount of vitamin C – five times the recommended daily dosage and equivalent to six cups of orange juice  – reduces the blood pressure of people diagnosed with hypertension by 5 mm of mercury. By contrast, patients who take blood pressure medication such as ACE inhibitors or diuretics can expect a 10 mm of mercury drop in blood pressure.

A Baylor University dietitian warns that the crash weight-loss fad known as the feeding tube diet is more harmful than liquid “starvation diets”. The diet, which has been promoted by some doctors as a quick way for women to shed pounds before their wedding day, involves the feeding of protein, fat and water through a nasal feeding tube. According to Suzy Weems, Ph.D., the technique can cause infections and irritation and should not be used as a substitute for healthy exercise and calorie control.

A Swedish study of the eating habits and health status of 20,000 people has found that high-fiber foods provide protection against cardiovascular disease, especially in women. The researchers could not determine why a high-fiber diet was more beneficial for women than men, though they did note that women tended to get their fiber from fruits and vegetables, while men got their fiber from bread. No correlation was  found between other dietary nutrients – e.g., saturated fat or sugar – and cardiovascular disease.

A dietary supplement industry trade group has issued a statement disputing the findings of a recent study that said there wasn’t enough evidence that omega-3 fatty acid supplements improve cardiovascular health in heart patients. The Natural Products Association (NPA) pointed to a “wealth of evidence” from epidemiological and observational studies showing that omega-3 fatty acids are beneficial for heart disease. According to the NPA, two studies in particular – the GISSI-Prevenzione trial and the Japan EPA Lipid Intervention study – showed that omega-3 supplements reduced the risk of death, nonfatal myocardial infarction and nonfatal stroke.

New Spanish research finds that people whose diet includes a lot of diet-busting fast food are more likely to be clinically depressed. The population study involved 9,000 adults. People who ate the most fast foods – burgers, hot dogs, pizza, etc. – were 36 percent more likely to develop clinical depression compared to those who ate the least amount. Likewise, those who ate the most commercial baked goods – cookies, cakes and desserts – were 38 percent more likely to develop depression. According to the researchers, no studies prove eating specific foods, like doughnuts or Little Debbie's, causes depression. It’s possible, they suggested, that people prone to becoming depressed are more likely to seek comfort through unhealthy foods.

Researchers who evaluated the effects of caffeine and exercise on lab animals bred to be at high risk of skin cancer found that the combination cut the number of skin tumors by 62 percent, and the size by 85 percent. Similar, but smaller, results were found with caffeine or exercise by themselves. There was a 27 percent reduction in tumors in caffeine-only mice, and a 61 percent reduction in tumor size. Tumor activity decreased by 35 percent in exercise-only mice, while tumor volume decreased by 70 percent. The connection between the impact of caffeine and exercise is inflammation, which declined as much as 92 percent in mice that exercised and consumed caffeine, researchers said.

A study by scientists in Spain finds that consumers of fast food are 51 percent more likely to develop depression than those who eat little or none. This data support earlier research, recording 657 new cases of depression out of 12,059 people analyzed over more than six months. The researchers also note that the link between fast food and depression is “dose-responsive”: the more you eat, the greater the likelihood of depression. Participants who ate the most fast food and commercial baked goods were more likely to be single, less active and have poor dietary habits, which include eating less fruit, nuts, fish, vegetables and olive oil. The group was also more likely to smoke and work more than 45 hours a week.

A study by Purdue University researchers reports that eating low glycemic index foods –particularly almonds – at breakfast increases feelings of satiety and fullness and helps prevent spikes in blood sugar all morning and after lunch. Foods with a high glycemic index, including many highly processed foods containing carbohydrates, are digested rapidly, resulting in high fluctuations in blood sugar levels and increased hunger pangs later in the day. Low glycemic index foods produce gradual rises in blood sugar and insulin levels, and are considered healthier. The study focused on the impact of eating almonds at breakfast, finding that the nuts make people feel fuller while lowering blood sugar concentrations.

Consumers who want to increase their daily intake of heart healthy omega-3 fatty acids might someday be able to eat fish oil-supplemented yogurt, according to a U.S. study. Scientists tested different levels of fish oil in a savory chili and lime flavored yogurt. A one percent concentration of fish oil – which provides more than the daily amount suggested by the American Heart Association – would probably be acceptable to a majority of Americans, the researchers found in their testing. A higher concentration was found to be too fishy flavored to be acceptable. “A potential market exists for this population," the researchers concluded.

A U.S. study that examined the interplay of beverage consumption and overall diet patterns has found that diet is the key factor, regardless of whether sugary or sugar-free beverages are consumed. The healthiest of the 4,000 people studied were those who ate a “prudent” diet (i.e., fruits, vegetables, fish, whole grains, nuts and milk) and did not consume diet beverages. They had a lower risk of high waist circumference, high triglyceride levels and metabolic syndrome than those who ate a Western diet (i.e., fast foods, pizza, snacks, meats, etc.) and did not drink diet beverages. The second healthiest group was individuals with a prudent diet who also consumed diet beverages. Lastly, individuals who ate the Western diet had increased risk of heart disease, regardless of the kind of beverage they drank.

People normally think of fruits and vegetables as the richest sources of the antioxidants known as polyphenols, but a recent study reports that whole-grain popcorn is an even richer source. A serving of popcorn – the only snack that is 100 percent unprocessed whole grain – packs 300 mg of polyphenols, compared to 114 mg per serving of sweet corn and 160 mg per serving of all fruits. The hulls of popcorn have the highest concentrations of polyphenols and fiber. But the researchers cautioned that though popcorn is nutritious, adding butter, salt and other high-calorie flavorings can turn the snack into a nutritional nightmare. They recommended eating air-popped popcorn for the lowest calorie count. Microwave popcorn and popcorn popped in oil both have twice as many calories as air-popped.

A U.S. study shows that adults who eat chocolate regularly tend to be thinner than those who don’t. For the study, researchers analyzed dietary and other information provided by 1,000 adults. They found that adults who ate chocolate on more days a week had a lower body mass index than those who ate chocolate less often. The researchers acknowledged that the size of the effect was modest, but nevertheless significant. The chocolate eaters consumed more calories and did not behave differently – for example, exercising more often – than the non-chocolate eaters. The data, researchers concluded, suggest that the composition of calories, not just the number, is important to the ultimate impact on weight.

Americans are getting more of their daily calories today from snacks than they did three decades ago, dietitian Megan Murphy writes. And they eat many more salty snacks (low- and high-fat), candy, nuts, seeds and cereals. Snacking on high-fat desserts like cake has decreased, but snacking on low-fat desserts has increased. However, she notes, snacking doesn’t necessarily have to contribute to the obesity epidemic and can be a healthy part of a weight-loss diet, if certain guidelines are followed: eat low-calorie snacks – 100 to 200 calories – to stave off hunger;  avoid sugary or fatty snacks; choose snacks rich in protein and fiber; carry healthy snacks with you rather than buying junk snacks; and eat smaller meals after snacking during the day. 

U.S. scientists report that supplementing a low-fat diet and regular exercise with multiple capsules of green (unroasted) coffee extract every day seems to be a safe, effective, inexpensive and quick way to lose weight. For the cross-over study, 16 obese or overweight young adults took green coffee bean capsules, alternating between 700 mg and 1,050 mg capsules daily, for 22 weeks. People cycled through the two doses as well as a placebo capsule, each for six-week periods. Average weight loss was  17 pounds, and included an average 10.5 percent decrease in overall body weight and 16 percent decrease in body fat. Weight loss might have been faster, except that each participant received the placebo and the lower dose of  extract during the study.

U.S. researchers who analyzed data from 5,115 black and white Americans over 20 years have found that moderate amounts of dietary isoflavone intake significantly lower blood pressure, especially among African Americans. Isoflavones are a nutrient found in soy products, as well as in green tea and peanuts. People who consumed more than 2.5 mg of isoflavones a day – 8 oz. of soymilk contains 22 mg – had significantly lower blood pressure than those who consumed less than 0.33 mg a day. The researchers said that eating soy protein, for example, with a diet rich in fruits and vegetables, low-fat dairy and whole grains could lower blood pressure by 10 mmHg for pre-hypertensives, and significantly reduce the chance of progressing to hypertension.

Restaurants could reap some major benefits from recently-reported trends in breakfast eating patterns, food writer Sasha Orman reports. A major finding of the NPD Group is that breakfast is no longer a single big-meal occasion, but tends to be spread across two or even three occasions: coffee early, a small meal or snack later, etc. NPD says this new pattern presents new opportunities to entice customers. But to get the most out of the trend, restaurants “have to know what items are selling.” With the trend toward a series of small meals, “lumberjack-sized plates” won’t bolster sales. Restaurants need to think small, versatile, flexible to maximize income.

Market researcher NPD Group reports that only one in five “eating occasions” experienced by Americans before 11:00 a.m. consist of a complete or full breakfast meal. Forty-three percent of breakfast-time occasions consist only of a beverage, such as coffee, but no food. Other such occasions include a small or mini meal (24 percent) or a snack (11 percent). About 38 percent of Americans limit themselves to one morning eating or drinking occasion, but 41 percent consume a small early morning meal and then a late morning beverage. NPD says knowing about morning eating occasions “helps food manufacturers size the morning opportunity …”

Dutch research finds a correlation between the size of a bite of food and the strength of the aroma of that food, suggesting that aroma could provide a way to control portion size. Manipulating the odor of food could lead to a five to 10 percent decrease in the size of a bite consumed. For the study, participants were able to control portions of a custard-like dessert by pushing a button. Bite size was linked to aroma for the first and subsequent bites: the stronger the smell, the smaller the bite.

Using high-throughput chemical screening systems and robotics, U.S. researchers tested 4,000 chemicals for their impact on DNA, finding that 22 antioxidants actually damaged DNA. Three of the antioxidants – resveratrol, genistein and baicalein – are marketed or being studied as treatments for a variety of disorders, including heart disease, type 2 diabetes, osteopenia and osteoporosis and chronic hepatitis, as well as serving as an anti-aging treatment. However, in addition to damaging DNA, some antioxidants actually destroyed dividing cells, including tumor cells. The researchers warned that this surprising ability may be good for treating cancer, but not so good for treating other disorders, including diabetes.

Researchers have determined that there are five basic dietary patterns in the U.S., each of which is linked to demographic factors, including age, race, region, gender, income and education. The patterns were discovered through analysis of 21,636 questionnaires completed by black and white adults aged 45 and older. The five patterns are: southern (fried, processed meats, sugary drinks); traditional (Chinese and Mexican food, pasta, pizza, soup); healthy (fruits, vegetables, grains); sweets (snacks and desserts); and alcohol (proteins, alcohol, salads). The researchers found that blacks were more likely than whites to eat a southern dietary pattern and did not eat the alcohol pattern. And men, lower-income people and non-college graduates were more likely to follow the southern pattern.

Researchers have determined that there are five basic dietary patterns in the U.S., each of which is linked to demographic factors, including age, race, region, gender, income and education. The patterns were discovered through analysis of 21,636 questionnaires completed by black and white adults aged 45 and older. The five patterns are: southern (fried, processed meats, sugary drinks); traditional (Chinese and Mexican food, pasta, pizza, soup); healthy (fruits, vegetables, grains); sweets (snacks and desserts); and alcohol (proteins, alcohol, salads). The researchers found that blacks were more likely than whites to eat a southern dietary pattern and did not eat the alcohol pattern. And men, lower-income people and non-college graduates were more likely to follow the southern pattern.

People who are overweight can improve the expansion capability of their arteries and reduce the risk of cardiovascular disease by losing weight, especially in the belly area, on either a low-fat or low-carb diet, a U.S. study has found. For the study, 60 men and women who weighed an average of 215 pounds went on either a low-fat or low-carb diet for six months. Those on the low-carb diet lost an average of 28.9 pounds; those on the low-fat diet lost an average of 18.9 pounds. The researchers then measured arterial constriction after weight loss, finding that the amount of improvement in blood vessels was directly linked to how much belly fat was lost, regardless of the diet they were on.

U.S. researchers who analyzed health data from nearly 43,000 men found that those who drank a 12-ounce sugary beverage every day were 20 percent more likely to experience heart disease than those who didn’t drink sugary beverages. Participants were mainly white males, aged 40-75 years, employed in a health-related profession. The researchers said the study’s findings add to the growing evidence that sugar-sweetened beverages “are detrimental to cardiovascular health.” The study found no correlation between consumption of artificially sweetened beverages and an increase risk of biomarkers for heart disease.

U.S. researchers have found that digestive exposure to nanoparticles of polystyrene influences the absorption of the important nutrient iron into the bloodstream. Nanoparticles are contained in many substances, from cosmetics and clothes, to soda and snacks. For brief exposures to polystyrene particles, iron absorption dropped by 50 percent. But when exposure to nanoparticles was significantly increased, absorption of iron increased by about 200 percent. “It was very clear,” the researchers concluded, “nanoparticles definitely affect iron uptake and transport." The researchers hope to test whether nanoparticles also disrupt absorption of calcium, copper and zinc, as well as fat-soluble vitamins A, D, E and K.

There has been a sea change in recent years in the way Americans buy food and plan, prepare and even eat their meals, thanks to the Internet and the rise of social media, according to a report from Publicis Consultants USA that also offers some insights for brand marketers. People rely much less on “mom and family traditions” for recipes. Half of consumers now get recipes and culinary advice from Web sites, apps, and blogs; 40 percent use Twitter and Facebook. More people – especially Millennials (18-32 years old) – share their dining experiences by texting friends or posting commentary on review sites as they eat. Marketers developing social media campaigns should create long-term, personal relationships with consumers, a strategy that succeeded for whole grain bread company Roman Meal.

A U.S. researcher who analyzed data from a variety of weight loss studies has concluded that no evidence exists that any single product results in significant weight loss, and many can be harmful. The researcher looked at studies involving four main categories of products: chitosan, which block absorption of fat or carbs; stimulants such as caffeine or ephedra that increase metabolism; products such as conjugated linoleic acid that claim to decrease body fat; and appetite suppressants such as soluble fibers. “For most people, unless you alter your diet and get daily exercise, no supplement is going to have a big impact,” the researcher said.

A seven-year U.S. study of preadolescent and adolescent girls has discovered a link between vitamin D intake levels and a lower risk of developing stress fractures, especially among girls active in high-impact activities. The researchers found no lessening of stress fracture risk linked with calcium intake, however, despite that fact that consumption of calcium and calcium-rich dairy products is routinely recommended for optimal bone health. They also noted that their findings support the Institute of Medicine's recent increase in the recommended dietary allowance for vitamin D for adolescents from 400 IU/d to 600 IU/d.

A clinical study involving five critically ill heart patients with diabetes found that treatment with a flavonoid (epicatechin) contained in dark chocolate improved cell mitochondrial structure and boosted the ability to exercise. Mitochondria are cell structures responsible for energy production. Both type 2 diabetes and heart failure make mitochondria dysfunctional, causing muscle abnormalities. Trial participants ate dark chocolate bars and a beverage with a total epicatechin content of 100 mg a day for three months. The positive results of the small trial provided enough evidence to launch a larger, placebo-controlled clinical trial at UC, San Diego.

Healthy people in their twenties who were able to maintain a healthy lifestyle into their forties – lean body mass index, moderate alcohol intake, no smoking, healthy diet and regular exercise – kept their risk of cardiovascular disease low in middle age, according to a U.S. study. Researchers analyzed 20 years of data on key lifestyle factors from more than 3,000 participants in a national study. In the first year of the study (1985, average age 24 years), 44 percent had a low cardiovascular disease risk profile. Twenty years later, only 24.5 percent fell into the low cardiovascular disease risk category. The increased risk of the others was due to unhealthy diets, weight gain, smoking, etc., all of which combined to increase blood pressure, cholesterol and diabetes.

Recent research finds that poor dietary habits -- too much sugary, salty and fatty processed foods -- are at least partly responsible for mood disorders experienced by nine percent of Americans. British research found that a diet loaded with chocolates, sweet desserts, fried food, refined cereals and high-fat dairy increased the risk of depression among middle aged people, while a diet rich in whole foods such as fruits, vegetables, whole grains and fish  lowered the risk. Likewise, processed foods that contribute to inflammation are a risk factor for depression and may explain the link between cardiovascular disease and mood disorders. Eating a balanced diet -- grains, fruits, legumes, and starchy vegetables plus protein foods -- allows tryptophan, and the “feel good” chemical serotonin, to get into the brain, elevating one’s mood.

Autistic children may experience improvements in social behavior and physiological symptoms if they stick to a gluten-free, casein-free diet, U.S. researchers have found. Gluten and casein are both proteins, the former found in wheat flour and the latter in cow’s milk. For the study, 387 parents of autistic children reported on how much gluten and casein their kids consumed. The researchers found that a gluten-free, casein-free diet among children with gastrointestinal and  allergy problems was effective in improving social behaviors, such as language production, eye contact, engagement, attention span, requesting behavior and social responsiveness.

A U.S. study of 1,575 dementia-free people whose average age was 67 found that those with lower levels of omega-3 fatty acids in their blood had lower brain volumes – equivalent to about two years worth of structural brain aging. Those whose omega-3 levels were among the bottom 25 percent of participants had lower brain volume compared to those who had higher omega-3 levels. In addition, those with the lowest levels of omega-3s also scored lower on tests of visual memory and executive function, such as problem solving, multi-tasking and abstract thinking.

British researchers who analyzed 14 years of data from a nurses study found that those who consumed the highest amounts of compounds known as flavanones – found in citrus fruits – significantly lowered their risk of stroke. The study included 69,622 women who reported their food intake, including details on fruit and vegetable consumption, every four years. Consumption of six main subclasses of flavonoids commonly consumed in the U.S. diet – flavanones, anthocyanins, flavan-3-ols, flavonoid polymers, flavonols and flavones – was tracked along with incidents of ischemic, hemorrhagic and total stroke. They found that women who ate high amounts of flavanones in citrus had a 19 percent lower risk of blood clot-related (ischemic) stroke than women who consumed the least amounts.

A study by Canadian scientists who reviewed findings from more than 40 scientific articles found that over-consumption of calories – no matter what their source – was the culprit in weight gain. The researchers specifically noted that eating fructose, a sugar found naturally in fruits, vegetables and honey, was not itself to blame for weight gain in any of the studies. People who consumed fructose were no more likely to gain weight than those who ate other forms of carbohydrates. “Overconsumption is the issue,” the researchers said. The study did not look at the much disparaged food sweetener high fructose corn syrup, which is 45 percent glucose and water, 55 percent fructose.

According to market researchers, fewer than ten percent of U.S. consumers are allergic to the protein gluten, found in wheat, barley and rye. Only one percent suffer from celiac disease, an autoimmune disorder marked by a serious digestive reaction to gluten. Yet 25 percent of consumers have sworn off gluten – thanks to hype from marketers and celebrities – creating a $6 billion a year market. Nutritionists say avoiding gluten is not harmful to people without celiac disease, but it is a waste of money. If a person doesn’t have celiac disease and isn’t gluten-sensitive, they say, go ahead and eat that bread. But that advice does not convince those without gluten sensitivity or celiac disease who swear their gluten-free diet has changed their lives.