Category Archives: Nutrition

An Orange a Week May Prevent Macular Degeneration

February is AMD/Low Vision Awareness Month, and in recognition of this our post today will examine the effects of dietary flavonoids on age-related macular degeneration (AMD).

Age-related macular degeneration is one of the leading causes of vision loss in the US. It is estimated that approximately 1.75 million Americans age 40 and older suffer with macular degeneration. The World Health Organization ranks AMD as the third leading cause of blindness worldwide, after cataracts and glaucoma. AMD is characterized by the loss of the central field of vision. Risk factors for AMD include advanced age, smoking, high blood pressure, and a diet low in fruits and vegetables. Family history is also a factor.

Foods that are considered to be good sources of flavonoids include apples, blueberries, brocoli, cabbage and chocolate (make that dark chocolate) and tea. In turn, flavonoids can be sub-divided into six classes including anthocyanins, flavan-3-ols, flavanones, flavones, flavonols, and isoflavones.

A research group in Australia examined the association of dietary intake of flavonoids and the subsequent development of age-related macular degeneration. Over 2800 subjects were enrolled at baseline, and over 2000 were followed up to 15 years. Dietary information was collected via a 145-item self-administered food frequency questionnaire. The sum of the flavonoid compound for each food was computed. Enrollees in the study were invited to follow-up at 5 years, 10 years and finally 15 years.

The researchers found a protective and significant association between the total flavonoids intake, and in addition the total flavonol and total flavanone intake, and AMD prevalence. Interestingly, those participants who consumed at least one serving of oranges a week but less than one serving each day had reduced odds of 92% of the development of late AMD, compared to those who did not consume any oranges.

Given the commonality of AMD, incorporating some simple dietary choices into your daily regimen seems like an easy intervention. In particular, finding time to eat an orange or two a week could be very beneficial.

“Orange is the happiest color”.  Frank Sinatra

(Source- American Journal of Clinical Nutrition 2018; 108)

This blog is a review of published medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone.

Chocolate May Prevent Heart Attack and Stroke

February is National Heart Health Month. In recognition of heart health, and in honor of Valentine’s Day, this post is about research on chocolate, specifically chocolate consumption and the risk of cardiovascular disease.

For this study, researchers from the United Kingdom (UK) enrolled a group of nearly 21,000 healthy men and women. The participants chocolate consumption was assessed by a food frequency questionnaire. This group was followed for over 11 years, with the clinical outcomes of interest heart attacks, stoke, and angina monitored during this period.

The researchers found that higher chocolate consumption was associated with a statistically significant lower risk of angina, heart attack, and stroke.

Interestingly, the chocolate consumed in the UK is generally of the high fat and sugar variety, not dark chocolate. In general it is felt that dark chocolate offers more benefits than milk chocolate.

So on Valentine’s Day enjoy some chocolate with those you love. You might want to make it dark chocolate to get the best heart benefits. Happy Valentine’s!  

(Source- Heart 2015)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

 

HIgh Glycemic Index Diet Increases Cancer Risks

In honor of World Cancer Day, today’s post will examine research from Italy published last year, regarding dietary glycemic index, glycemic load, and subsequent cancer risk.

Researchers enrolled nearly 48,000 subjects into this study, from five different clinical centers in Italy. Subjects completed food frequency questionnaires, and were followed for an average of nearly 15 years. The questionnaires were designed to access glycemic Index, as well as glycemic Load, of the diet of each participant.

The Glycemic Index is a measure of the ability of different types of carbohydrate containing foods to raise blood glucose levels within two hours. Pure glucose is given the value of 100. High Glycemic Index foods cause more rapid rise in blood glucose levels. High Glycemic Index foods include white bread, white rice, high fructose corn syrup, and sodas. Low Glycemic Index foods include beans, most vegetables, and nuts such as cashews, peanuts, and walnuts. High Glycemic foods elevate blood glucose as well as insulin levels, and in turn promote fat storage. Low Glycemic Index foods tend not to overly elevate blood glucose levels or insulin levels in the body.

The Glycemic Load on the other hand is a function of the amount of carbohydrate and the Glycemic Index of that particular food. The Glycemic Load is calculated as the Glycemic Index multiplied by the grams of carbohydrate per serving size.

What the Italian researchers found was a high Glycemic Index diet increased risk of colon cancer, bladder cancer, and melanoma, among others. High Glycemic Load diets were related to a high risk of developing colon cancer, liver cancer, cervical cancer, and endometrial cancers, among others.

This study provides evidence that limiting carbohydrates may be a strategy for limiting risk of certain cancers later in life.

(Source- Scientific Reports, 7:9757)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss and health concerns with your personal physician.

 

 

Let’s Help Prevent Diabetes in Women-Just Say No to Soda for 2018 Part 3

On Wear Red Day 2018, we will review a recently published study that examined the relationship between beverages, both artificially sweetened and sugar-sweetened, and subsequent development of diabetes, in a group of menopausal women. This is our third recent post regarding the ill effects of drinking soda.

The research group examined data from the Women’s Health Initiative, a massive study of more than 90,000 women spread out at over 40 clinical centers throughout the US. Nearly 65,000 women were eventually part of this prospective observational study, with over 8 years of follow-up on average.

Participants were queried about their intake of artificially sweetened beverages, sugar-sweetened beverages, and plain water, via questionnaires. Subjects were assessed for diabetes at enrollment, and at annual follow-up.

Even when researchers controlled for other risk factors such as body mass index or total energy intake, their analysis showed both artificially sweetened beverages and sugar-sweetened beverages were associated with an increased risk of developing diabetes, in this group of post-menopausal women.

Both artificially sweetened and sugar-sweetened beverages showed a dose-dependent increase risk of diabetes. The more soda one drank, the higher the risk of developing diabetes.

One of the most interesting “take-home messages” from this study was that while the risk of developing diabetes was a bit lower in the artificially sweetened group, compared to the sugar-sweetened group, there still was an increased risk. This casts doubt over whether or not artificially sweetened beverages are a safer alternative to the sugar-sweetened ones. Both should be avoided.

Data from the American Heart association show that adults with diabetes are two to four times more likely to die from heart disease than those without diabetes. In addition, of those 65 and older with diabetes, 68% will die from some sort of heart disease. So on Wear Red Day 2018 let’s take a step in avoiding diabetes and heart disease by eliminating or avoiding entirely soda, both the artificially and sugar-sweetened varieties.

(Source- American Journal of Clinical Nutrition 2017; 106)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

Just Say No to Soda for 2018- Part II

In our second post regarding sodas and soft drinks, we will review research from China which examines the association between sugar-sweetened beverages and the development of Type 2 Diabetes.

The research group pooled data from 8 studies published between 2004 and 2014. This comprised over 286,000 participants. Of the 8 studies, one was from Asia, two from Europe, and five from the US. In general, the studies included in the meta-analysis were considered to be of “high-quality”.

Researchers found that those subjects with a higher-intake of sugar-sweetened beverages had a 30% greater risk of developing Type 2 diabetes. When the data was adjusted for body mass index, the increased risk for developing Type 2 diabetes continued to be significantly positive, at 26%. The follow-up period varied from 5 to 20 years.

This is a compelling study, with a huge number of subjects, spread out over three continents, and included both men and women.

The statistics for Type 2 diabetes in the US are staggering. According to the CDC’s National Diabetes Statistical Report approximately 30 million people in the US have diabetes, making up more than 9% of the population. Complications of diabetes include cardiovascular disease (heart attacks and strokes) and kidney disease. It is estimated that the cost of diabetes in the US in 2012 was $245 billion.

US per capita soda consumption is approximately 41 gallons per person. While this is a substantial decrease from the 1998 peak consumption of 53 gallons per capita, it still represents nearly 500 cans of soda per year for the typical American. These are calories which are devoid of nutritional value, but do substantially increase your risk of Type 2 diabetes. Cutting back or eliminating soda for 2018 might go a long way towards improved health, and may reduce your risk of developing diabetes in the future.

(Source- Journal of Diabetes Investigation, Vol 6 No 3, May 2015)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with you personal physician.

Just Say No to Soda for 2018- Part I

As 2018 begins a common inquiry from patients at the start of a new year is what can be done to improve health going forward. Often these questions fall into discussion about proper diet or exercise regimens, or some combination of these. The onset of a new calendar year gives us another opportunity to reflect on what we can do to improve our overall health status.

One area of diet that offers a fairly simple and painless way to better health is to limit or eliminate soda (aka soft drinks), both sugar-sweetened and artificially sweetened.

A study from 2016 supports the limiting of sodas. Korean researchers looked at the association of both sugar-sweetened and artificially sweetened beverages with the risk of development of hypertension. The research group identified six studies, with over 246,000 participants, for their analysis of sugar-sweetened beverages and hypertension. For artificially sweetened beverages and hypertension, a total of 4 studies involving over 227,000 subjects were identified. Most of the studies were conducted in the US, while one was conducted in Spain. Most of the studies included were considered to be of “high quality”.

The age at initiation into the study ranged from 18 to 84 years, while the duration of follow-up ranged from 4 to 38 years. Both men and women were included. Food frequency questionnaires were used for dietary assessments.

What the researchers found was a positive association between both sugar-sweetened beverages and hypertension, and artificially sweetened beverages and hypertension as well. More telling, when the lowest intake groups for sugar-sweetened beverages and artificially sweetened beverages were compared to the highest intake groups, it was found that each additional serving of sugar-sweetened beverage per day was associated with an 8% increased risk of hypertension, while each additional serving of an artificially sweetened beverage per day was associated with a 9% increased risk of hypertension. When researchers analyzed the groups based on gender, body mass index, and duration of follow-up period these positive associations continued to hold.

Recent figures indicate Americans consume an average of nearly 500 cans of soda each year. The US is second only to Argentina in per capita soda consumption. 500 cans of soda per year is a staggering total. Cutting back or going soda-free may be a great first step in making 2018 a healthier year for you.

(Source- Archives of Cardiovascular Disease (2016) 109)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create an physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

Blueberries- Good For Your Brain?

July is National Blueberry Month and in recognition of this today’s post will examine research related to the benefits of blueberry supplementation in children.

 

Bluberries1

 

A group of researchers affiliated with the University of Reading in the United Kingdom designed a study to examine the potential benefits of blueberry supplementation in children. The researchers took a group of 7-10 year olds and administered a drink containing either 15 or 30 grams of freeze-dried wild blueberries, or a placebo drink. The researchers did their best to conceal from the participants the real blueberry drink from the placebo drink, using opaque cups and straws.

Children in the study were administered a variety of tests of cognitive performance, including the Auditory Verbal Learning Task, Modified Flanker Task, and Picture Matching Task tests.

Results of the study showed that wild blueberry supplementation led to significant improvement in cognition. The 30 gram supplemented group showed the best improvement in their performance compared to baseline, while the 15 gram supplemented group also showed improvement, but not as substantial as the 30 gram group.

Eating healthy blueberries seems a simple and low risk way to possibly improve cognitive performance, and celebrate National Blueberry Month at the same time.

 

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

(Source- European Journal of Nutrition, October 5, 2015)

 

Soda May Cause Worsening of Osteoarthritis in Men

In a study published in the BMJ Open, researchers found that the consumption of soft drinks may be associated with an increased progression of osteoarthritis (OA)  of the knees in men. Researchers examined data from the Osteoarthritis initiative, which was started in 2002 by the National Institutes of Health.

Data from over 2000 participants was examined. X-rays of the knees were taken to evaluate the joint space narrowing in patients, over a course of four years.

Results of the study showed that increased soft drink intake was associated with an increasing rate of OA progression in the knees of men. Interestingly, this relationship did not hold for women. The research group also looked at fruit juice intake and OA progression, and no association was found.

Diet sodas were not examined as part of this particular study. It would be helpful to know if diet sodas were better, worse or the same relative to regular soda. It would also be helpful to know if discontinuation of soda led to improving osteoarthritis status. These may be areas of further research. In any case, this study provides yet another reason to cut back or eliminate sodas entirely, particularly in men.

(Source- BMJ Open 2013; 3: e002993)

This bog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

Healthy Diet Reduces Risk For Depression

Today’s post is our third in recognition of National Mental Health Month. Today’s post will examine recently published research from Australia.

Researchers performed a meta-analysis on existing research regarding the association between dietary habits and the risk of depression. They were able to identify 21 studies (20 observational and one random controlled trial) that met their inclusion criteria. These studies were from Europe, the U.S., Australia, Japan, Taiwan and the UK, and involved thousands of patients, with ages between 20 and 94 years.

 After compiling data from these 21 different studies and performing the analysis, researchers concluded that a healthy diet composed of high consumption of fruits and vegetables, whole grains, poultry and fish was associated with a statistically significant reduction in the odds of depression.

The  World Health Organization has concluded that depression is the leading cause of disability worldwide. It is estimated that more than one out of twenty Americans ages 12 and older will report moderate to severe depression symptoms over a given two-week period. With statistics like these, a healthy dietary approach seems like a beneficial primary prevention strategy for depression.

 (Source- American Journal of Clinical Nutrition 2014;99)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.

High Glycemic Index Diet a Risk Factor for Depression in Post-Menopausal Women

May is National Mental Health Month in the U.S., and in recognition several of this month’s posts will address mental health topics.

In 2015 a group of researchers associated with a number of universities including Columbia, Duke, the University of Minnesota, NYU, Stony Brook University and UC-Davis published a prospective cohort study examining the high glycemic diet as a possible risk factor for depression in post-menopausal women. The research group examined data from the Women’s Health Initiative Observational Study, which included over 80,000 women enrolled at over 40 clinical centers across the U.S.

Participants in the study completed a food frequency questionnaire at baseline, which consisted of 145 items. Participants also completed the Burnam 8-item questionnaire which measured depressive symptoms, both at baseline and then again at 3 year follow-up.

Results of the study showed that a higher glycemic index diet was associated with increasing odds of depression incidence in this group of post-menopausal women. In addition, researchers found that added sugars were strongly associated with depression incidence.

There were some other interesting findings of the study. Increased consumption of lactose, a sugar found in milk, was associated with significantly lower odds for depression incidence. Lactose is a lower glycemic index sugar. Also, both higher dietary fiber content and increased consumption of fruits and vegetables were also associated with lower odds for depression.

The glycemic index (GI) ranks carbohydrates on a scale of 0 to 100, based on how they raise glucose levels after eating them. Glucose is given a score of 100. GI scores for some common foods for comparison purposes include 36 (apples), 13 (peanuts), 56 (potato chips), and 111 (baked russet potatoes, a favorite of Idahoans), based on a standard serving size. 

It has been established that diets high in sugars and refined starches are a risk factor for cardiovascular disease, and increased inflammation, and it is perhaps through this relationship that the risk for depression is increased. 

Depression is a common problem world-wide. The World Health Organization estimates as many as 300 million adults suffer from depression, and it is more common in women. This well-designed study incorporates a large group of women across multiple study sites in the U.S. The results would seem applicable to a large group of post-menopausal women. Monitoring and reducing the glycemic index of one’s daily diet appears to be a simple way to lower the risk for developing depression.

(Source- American Journal of Clinical Nutrition 2015; 102)

This blog is a review of medical and scientific literature, and should only be used for informational purposes. It does not constitute medical or health advice, nor does it create a physician-patient relationship with anyone. Discuss any health concerns with your personal physician.