We know that healthy microbes are present in yogurt and other fermented foods, but research is showing that these friendly bacteria are actually present all throughout healthy diets. Researchers at the University of California, Davis measured the microbes in meals from three common diets: the standard American diet (consisting of fast food and convenience foods, and no whole grains), a vegan diet (which included oatmeal and peanut butter, a vegetable and tofu soup with soba noodles, and a Portobello burger on a whole wheat bun), and a healthy diet based on the USDA dietary guidelines (which included whole grain cereal with fruit and yogurt, a turkey sandwich on whole wheat bread, and a quinoa, chicken, and vegetable dinner). Researchers found that the microbe level in both whole grain diets outnumbered that of the standard American diet lacking in whole grains. The USDA diet had 1.3 billion microbes per day, the vegan diet had 6 million microbes per day, and the standard American diet had only 1.4 million microbes per day. While it’s unclear whether the benefit can be traced directly to whole grains or to a combination of interacting factors, this study points to the overall benefits of a healthy diet including whole grains.
PeerJ. 2014 Dec 9. (Lang J M et al.)

In a study of 63 overweight and obese adults instructed on various diets, South Carolina researchers examined the differences in nutrient intake and Dietary Inflammatory Index (DII). After two months, those assigned to vegan, vegetarian, and pescatarian diets had significantly lower DII scores and greater improvements in fiber, carbohydrate, fat, saturated fat, and cholesterol. However, after six months, no differences were seen among the diets. Due to these short-term benefits, the researchers concluded that greater consideration should be given to “finding ways to provide support for adoption and maintenance of plant-based dietary approaches.”
Nutrition Research. 2014 Dec 3. Pii:S0271-5317(14)00267-X. (Turner-McGrievy GM et al.)

Telomeres, DNA sequences at the end of chromosomes, can tell us a lot about aging and longevity, as shorter telomeres are associated with many age related diseases, such as heart disease and cancer. To determine the relationship between DNA and diet, Harvard researchers analyzed food intake and telomere length from over 4,600 healthy nurses using data from the Nurses’ Health Study. Researchers found that people with the greatest adherence to the Mediterranean Diet (lots of vegetables, fruits, grains (mostly unrefined), fish, legumes, and nuts, and less meat) had the longest telomeres, a good indicator of healthy aging. Additionally, the scientists pointed out that no one specific food was pinpointed as the best, reinforcing the importance of a well-rounded, healthy diet.
British Medical Journal. 2014 Dec 2;349. (Crous-Bou M et al.)

Chronic inflammation (the body’s response to stress) is linked with a number of diseases. To see how diet may play a role, Spanish researchers reviewed data on the Mediterranean diet and inflammatory disease, and found that following a Mediterranean diet is linked with both short and long term benefits for inflammatory diseases. In the short term, Mediterranean diets can help reduce risk factors associated with cardiovascular disease, like blood pressure and cholesterol. But the benefits of following a Med diet persist over time. In the long term, following this eating pattern has an intense, systemic, anti−inflammatory effect. This suggests that adherence to a Mediterranean diet may help protect against diseases like atherosclerosis, cancer, and neurodegenerative diseases, such as Alzheimers disease.
Endocrine, Metabolic & Immune Disorders−Drug Targets. 2014 Nov;14:245−254. (Casas R et al.)

To see how vegetable intake relates to adolescent metabolic health, researchers analyzed the eating patterns and health outcomes of 175 overweight Latino youth (average age = 15) in California over 5 years. Teens who ate 2.5 servings of vegetables per day (excluding fried vegetables) had 39% less fat in the liver (measured by HFF) compared with those who hardly ate any (0.1 servings per day), with even stronger results for non-starchy vegetables, especially dark green and orange vegetables. Those who ate the most non-starchy vegetables (1.7 servings per day) also had significantly better insulin resistance, and 54% less prevalence of non-alcoholic fatty liver disease than those who ate the least (0.1 servings per day). The difference in dark green and orange vegetable consumption between the highest and lowest groups was just ½ serving (or ¼ cup), meaning that a small scoop of carrots or broccoli could potentially go a long way towards health.
Journal of the Academy of Nutrition and Dietetics. 2014 Nov;114(11):1776-83. (Cook LT et al.)

Amaranth is a tiny grain that is often eaten popped, like popcorn, and is thought to have cholesterol lowering properties. To study this cholesterol lowering process, researchers in New Zealand fed 27 rabbits a high cholesterol diet or standard diet, and then gave some of the rabbits in the high cholesterol group popped amaranth. The scientists found that eating amaranth restored endothelial function (blood vessel health) to “nearly normal” during the 21-day recovery, and also substantially lowered total cholesterol and LDL (“bad”) cholesterol.  
Food & Function. 2014 Nov 19;5(12):3281-6. (Caselato-Sousa V M et al.).

Our kidneys have many important functions; besides filtering waste, they help control blood pressure, help make red blood cells, and more. The eGFR (estimated glomular filtration rate) is a blood lab that is used to assess kidney function, as low eGFR levels can indicate kidney damage or even kidney failure. In a 15 year study following  900 adults (free of stroke and coronary artery disease), researchers analyzed diet and eGFR status. The researchers found that people most closely following the Mediterranean Diet were least likely to have a low eGFR, and least likely to have a high rate of eGFR decline (which would have indicated a worsening of kidney function).
Clinical Journal of the American Society of Nephrology. 2014 Nov 7;9(11). (Khatri M et al.)

Low bone mineral density causes bones to become weaker, increasing the chance of fractures and osteoporosis. To determine the relationship between diet and bone health, researchers analyzed the food intakes and bone mineral density of over 1800 Korean adults. Four different dietary patterns emerged from this data (rice and kimchi; eggs, meat, and flour; fruit, milk, and whole grains; and fast food and soda). The ‘fruit, milk and whole grains’ pattern was associated with higher bone mineral density at multiple sites for both men and women, while ‘rice and kimchi’ pattern was only associated with higher bone mineral density in the arms. The other food patterns were not linked with bone health.
European Journal of Clinical Nutrition. 2014 Nov 5. [Epub ahead of print] (Shin S et al.)

Rye, the principal grain consumed in traditional Scandinavian diets, is a fiber-rich food associated with satiety, weight management, and blood sugar control. In a European study, 158 people were assigned to either a standard Nordic diet (with lots of refined grains) or a healthy Nordic diet (rich in whole grains, fruits, vegetables, and low fat dairy) consuming their usual calorie level. Whole grain wheat and rye intake was verified using blood biomarkers. Researchers found that a high intake of whole grain rye (as measured using a plasma biomarker) was associated with decreased LDL (“bad” cholesterol), and an improved LDL to HDL ratio, while the biomarker for whole wheat consumption was not associated with any change in cholesterol.
PLoS One. 2014 Oct 23;9(10):e110827. (Magnusdottir OK et al.)

Whole grains are starting to gain recognition as being rich sources of antioxidants, but many wonder if these antioxidants are affected during processing, such as bread baking. To test this theory, scientists at the University of Maryland measured phenolic acid (antioxidant) content in flour, dough, and bread fractions from three whole and refined wheat varieties. As expected, “all phenolic acids measured were more abundant in whole wheat than refined samples.” The researchers also found no significant change in antioxidant levels after the breads were baked. “Thus, the potential phytochemical health benefits of total phenolic acids appear to be preserved during bread baking.”
Journal of Agricultural and Food Chemistry. 2014 Oct 20 [Epub ahead of print] (Lu Y et al.)

Think a meat-centric diet is the best way to keep your blood sugar in check? Think again! Researchers in the United States and Japan reviewed studies that investigated the relationship between vegetarian diets and blood sugar control in people with type two diabetes. Analyzing data from the 255 adults included in the studies, scientists reported that a plant-based vegetarian diet helps adults with type 2 diabetes improve glycemic control, lower cholesterol intake by 173mg, and trim about 140 calories from their diets each day.  
Cardiovascular Diagnosis and Therapy. 2014 Oct;4(5):373-382. (Yokoyama et al.)