Do you have good or bad microbiome? Or do you have the microbiome you deserve?
Gut Microbiome, the new Open Access journal from Cambridge University Press and The Nutrition Society has published its first papers, including the animated abstract above from the paper: Hill, C. (2020) “You have the microbiome you deserve,” Gut Microbiome, Cambridge University Press, 1, p. e3.
Access the paper here: https://bit.ly/3bFOjc7
Registered Dietitian and Certified Diabetes Educator Sherri Shafer discusses the importance of carbohydrates in the daily diet. Shafer then offers a plan for how much protein, fat and carbohydrate would be healthy in a day.
Obesity is at the root of silent epidemics such as type 2 diabetes and nonalcoholic fatty liver disease.
Laura Schmidt explores the causes and solutions, taking lessons from tobacco: reducing the availability of harmful substances reduces consumption, thereby reducing harms to health. She talks about the UCSF Healthy Beverage Initiative and the effects it has had on employee health.
Recorded on 02/13/2020. [5/2020] [Show ID: 35586]
From a BBC.com article by Jessica Brown (April 6, 2020):
“The major findings were that higher intake of spicy foods is related to a lower risk of mortality, particularly deaths due to cancer, heart disease, and respiratory diseases,” says researcher Lu Qi, professor of nutrition at Harvard’s school of public health.
Many researchers believe the health benefits of spices actually come from what we eat them with. For example, there’s a tendency to use them to replace salt, says Lipi Roy. “Spices make food delicious and flavourful, and they can be a healthier alternative to salt,” she says.
Spices have been a part of our diets for thousands of years – it’s second nature to sprinkle our chips with pepper, sip on ginger tea and add chillies to our meals. But recently, some spices have been unofficially promoted from everyday culinary staples to all-healing superfoods.
What’s new about the new Nutrition Facts label? Watch this Q&A with Susan T. Mayne, Ph.D., Director of FDA’s Center for Food Safety and Applied Nutrition.
From a BMJ Open Heart online study (March 8, 2020):
Overall, the evidence in the literature suggests that spirulina improves several well-established CVD risk factors including hyperlipidaemia and seems to provide benefits around weight loss.
Although caloric restriction and exercise are the mainstay treatments for obesity, spirulina has shown significant benefits in aiding weight loss. The phycocyanin in spirulina contains a light-harvesting chromophore called phycocyanobilin, which is capable of inhibiting nicotinamide adenine dinucleotide phosphate hydrogen (NADPH) oxidase, a significant source of oxidative stress in adipocytes playing a key role in inducing insulin resistance and shifting adipokine and cytokine production in hypertrophied adipocytes. Thus, by suppressing adipocyte oxidative stress, spirulina may lead to systemic anti-inflammatory and insulin-sensitising effects.
Spirulina is both a salt and fresh water blue-green algae, which is being increasingly studied recently. Spirulina was initially classified under the plant kingdom due to its rich plant pigments and its ability to photosynthesize, but was later placed into bacterial kingdom (cyanobacteria) due to its genetic, physiological and biochemical makeup. Spirulina grows naturally in high salt alkaline water reservoirs in subtropical and tropical areas of America, Mexico, Asia and Central Africa.
From a BMJ Research online study (March 4, 2020):
We found no association between egg consumption and risk of cardiovascular disease in three large US cohorts. Results from the updated meta-analysis lend further support to the overall lack of an association between moderate egg consumption (up to one egg per day) and cardiovascular disease risk.
Eggs are a major source of dietary cholesterol, but they are also an affordable source of high quality protein, iron, unsaturated fatty acids, phospholipids, and carotenoids.
Introduction: In the United States, cardiovascular disease is the leading cause of death in men and women. Diet and lifestyle undisputedly play a major part in the development of cardiovascular disease. In the past, limiting dietary cholesterol intake to 300 mg per day was widely recommended to prevent cardiovascular disease. However, because of the weak association between dietary cholesterol and blood cholesterol, and considering that dietary cholesterol is no longer a nutrient of concern for overconsumption, the most recent 2015 dietary guidelines for Americans did not carry forward this recommendation.
- Make most of your meal vegetables and fruits – ½ of your plate:
Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
- Go for whole grains – ¼ of your plate:
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
- Protein power – ¼ of your plate:
Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
- Healthy plant oils – in moderation:
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.
The main message of the Healthy Eating Plate is to focus on diet quality.
- The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
- The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value—in the American diet.
- The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.