For A Healthier Diet, Eliminate Processed – Not Whole – Grains

People who try to eliminate all grains from their diet – many say it makes them feel better – are missing the point. Grains are in fact an excellent source of nutrients, but only when they are not highly processed. Whole grains retain B vitamins and fiber, minerals like selenium and copper, as well as carbohydrates and varying amounts of protein. Processed grains contain significantly lower amounts of these nutrients. Studies have shown that eating whole grains is associated with lower risk of heart disease, cancer, and death from all causes. But diets high in refined grains seem to increase the risk of these health problems.

"Is a Grain-Free Diet Healthy?", Healthline, September 30, 2016

New Weight Loss Training Technique Shows Significantly Better Results

A study by U.S. researchers as found that treating obesity through improved diet and greater exercise could be more effective if supplemented with an approach called
Acceptance-Based Behavioral Treatment (ABT). The approach trains people to create weight loss goals that link to personal values, like living a long and healthy life; helps dieters accept that losing weight involves discomfort and reduced pleasure (e.g., taking a walk instead of watching TV); and, lastly, teaches people about the “cues” in life that affect eating and exercising. Participants who received ABT along with standard behavioral training (SBT) lost 13.3 percent of their weight at one year, compared to 9.8 percent weight loss among those who received SBT only.

"Acceptance-based versus standard behavioral treatment for obesity: Results from the mind your health randomized controlled trial. ", Obesity, October 02, 2016

Ancient Grains Significantly Reduce Risk Factors For Heart Disease

Ancient grains have a major advantage over modern grain varieties: because they are not heavily refined, they retain antioxidant and anti-inflammatory properties, and contain more vitamins B and E, magnesium, iron and potassium. Confirming these benefits is an Italian study that proves breads made with ancient grains significantly reduce the risk factors for cardiovascular disease. The randomized crossover trial involved 45 healthy adults (average age 50) who ate breads made from conventional flour and ancient grains in three separate 8-week sessions. Researchers found that ancient grains breads significantly reduced total cholesterol and LDL (“bad”) cholesterol, as well as levels of blood glucose.

"Cardiovascular benefits from ancient grain bread consumption: findings from a double-blinded randomized crossover intervention trial. International ", Journal of Food Sciences and Nutrition, October 02, 2016

Genetic Makeup Can’t Be Blamed For Excess Weight Retention

The carriers of a certain gene associated with an increased risk of obesity do not have a harder time losing their excess weight through diet and exercise, according to a new British study. Carriers of the FTO gene tend to be on average of seven pounds heavier than their peers, and are 70 percent more likely to be obese. However, the researchers found in a review of eight studies involving more than 9,500 people that the gene did not prevent carriers from losing weight if they improved their diet and were more physically active. Said one of the researchers: "You can no longer blame your genes” for retention of excess pounds.

"FTO genotype and weight loss: systematic review and meta-analysis of 9563 individual participant data from eight randomized controlled trials. ", BMJ, October 02, 2016

Nestle’s New Beverage Helps IBS Sufferers Follow Low-FODMAP Diet

Nestlé Health Science has introduced a nutritional beverage targeting people with irritable bowel syndrome (IBS) and other gastrointestinal disorders. ProNourish contains no fermentable, oligo-, di-, mono-saccharides or polyols (FODMAPs), which are specific types of short-chain carbohydrates that can be poorly absorbed in the small intestine, resulting in severe abdominal pain, bloating, constipation or diarrhea and excess gas in some people. ProNourish drinks contain six grams of sugar, 15 grams of protein, 3 grams of low-FODMAP fiber, 25 vitamins and minerals, and 170 calories. The company says its product is also suitable for people with gluten sensitivity or celiac disease, and lactose intolerance; but not galactosemia.

"Nestlé Health Science Unveils Pronourish™ Low Fodmap Nutritional Drink (USA)", News release, Nestlé, October 04, 2016

Gluten-Free Market Is Booming, For No Good Reason

U.S. sales of gluten-free foods hit $1.57 billion, in 2015, an increase of 11 percent from 2014. That’s a slower increase than the 81 percent in 2013, but still beats overall grocery sales growth of three percent. The explosion of gluten-free products is a “blessing” for celiac disease sufferers. The odd fact, however, is that only one percent of the U.S. population actually suffers from gluten intolerance. Surveys have found that the rest buy gluten-free foods because they believe they are “generally healthier” or will help them lose weight. About 25 percent of consumers think "gluten-free is good for everyone." Health professionals, however, say this is a misconception, and that those without a diagnosis of gluten intolerance don't need to avoid gluten.

"You Can Eat Gluten Again, America", Bloomberg, October 14, 2016

Significant Reduction In Heart Disease Risk When Switching To Polyunsaturated Fats

Substituting commonly used foods containing saturated fats with foods containing polyunsaturated fats significantly reduces cholesterol levels and heart disease risk after only two months, according to a Norwegian study. The clinical trial involved 115 people who had moderately high cholesterol levels who were randomly assigned to either a polyunsaturated fat diet group or a high-saturated fat group. For the polyunsaturated diet group, common foods such as spread for bread, cooking fats, cheese, bread and cereals contained only polyunsaturated fats. After eight weeks, total cholesterol dropped in this group by nine percent, and LDL (“bad”) cholesterol dropped 11 percent. These changes correspond to a 27 percent reduction in the risk of heart disease.

"Exchanging a few commercial, regularly consumed food items with improved fat quality reduces total cholesterol and LDL-cholesterol: A double-blind, randomized controlled trial. ", British Journal of Nutrition, October 24, 2016

Diet Rich In Fruit And Caffeine Reduces Risk Of Blindness-Causing Condition

Portuguese researchers have demonstrated that following the Mediterranean diet with an emphasis on antioxidant-rich fruit cuts the risk of age-related macular degeneration (AMD), a debilitating eye condition that leads to blindness. The researchers also reported that caffeine seems to be especially protective against AMD. The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and healthy fats and fish. Studies have shown the diet improves heart health and reduces cancer risk. The researchers followed 883 people age 55 or older, 449 of whom had AMD in its early stages before vision loss. They found that those who stuck closely to the Mediterranean diet – especially consuming more fruit and caffeine – had a 35 percent lower risk of AMD.

"Fruit-rich Mediterranean diet with antioxidants may cut age-related macular degeneration risk by more than a third", News release, study presented at annual meeting of the American Academy of Ophthalmology, October 26, 2016

Type 2 Diabetics Lose Weight After Switching From Diet Soda To Water

A study involving obese women with type 2 diabetes found that those who substituted water for diet beverages after lunch for six months lost more weight than those who stuck to diet drinks. The 81 overweight and obese women were divided into two groups, one of which continued to drink diet beverages. The women who substituted water for diet soda lost 6.40 kg (compared to 5.25 kg) and experienced a greater decrease in BMI (2.49 kg/m2 compared to 2.06 kgm2). Other benefits from drinking water: greater improvements in fasting blood sugar levels and insulin sensitivity.

"Beneficial effects of replacing diet beverages with water on type 2 diabetic obese women following a hypo-energetic diet: A randomized, 24-week clinical trial. ", Diabetes, Obesity and Metabolism, October 26, 2016