Coconut oil is popularly characterized as a “superfood,” yet nutrition researchers question the science supporting its health benefits. In this study, scientists analyzed 16 trials comparing coconut oil to other vegetable oils. They found that eating coconut oil significantly increased “bad” LDL cholesterol by 10.47mg/dL, and showed no benefits in terms of body fat, inflammation or blood sugar control when compared with other oils. Although coconut oil also raises “good” HDL cholesterol, the authors note that simply raising HDL is not enough to reduce the risk of heart disease. The authors also note that the medium chain “healthy fats” in coconut oil are composed of lauric acid, and therefore actually behave more like long chain fats, meaning they still contribute to raising cholesterol.
Circulation. 2020 Jan 13. doi: 10.1161/CIRCULATIONAHA.119.043052. [Epub ahead of print] (Neelakantan N et al.) 

Lifelong adherence to a gluten-free diet is a medical necessity for people with celiac disease. However, extra care must be taken to ensure that a gluten-free diet is nutritionally balanced. In this study, researchers analyzed the diets of 120 children with celiac disease who had been eating a gluten-free diet for at least 2 years, along with 100 age-and-gender-matched healthy children who didn’t avoid gluten. Those on a gluten-free diet ate significantly more saturated fat (contributing to 12.8% vs 8.8% of total calories) and significantly less fiber (12.6 g vs 15 g) daily than those not on a gluten-free diet.
Nutrients. 2020 Jan 4;12(1). pii: E143. doi: 10.3390/nu12010143.(Lionetti E et al.)

Crohn’s disease and ulcerative colitis are both types of inflammatory bowel diseases that cause serious digestive discomfort in people. In this study, scientists followed two large cohorts of people (83,147 total) aged 45-79 years old, assessed their diet, then monitored them for 17 years to see if they developed Crohn’s disease or ulcerative colitis. Those most following a Mediterranean diet were up to 58% less likely to get Crohn’s disease over the study period, but the results were not statistically significant for ulcerative colitis.
Gut. 2020 Jan 3. pii: gutjnl-2019-319505. doi: 10.1136/gutjnl-2019-319505. (Khalili H et al.)

Food choices can impact not only the nutrients we take in, but also our overall quality of life. In this study, researchers analyzed the diets of 258 adults with type 1 diabetes and surveyed them about their quality of life. Those closely or even moderately following a Mediterranean diet were more likely to have a better diabetes-specific quality of life than those not following a Mediterranean diet. Following a more general healthy diet (as measured by the alternate Healthy Eating Index) had mixed results on quality of life, scoring highly in some categories, but low in others.
Nutrients. 2020 Jan 2;12(1). pii: E131. doi: 10.3390/nu12010131. (Granado-Casas M et al.)

Chili pepper is an underappreciated aspect of a Mediterranean diet. To see how it relates to longevity in a Mediterranean population, researchers analyzed the diets of 22,811 Italian adults and monitored their health outcomes for 8 years. Those eating chili pepper at least 4 times per week were 23% less likely to die from all causes and 34% less likely to die from heart disease over the study period, even after controlling for the benefits of a Mediterranean diet. The relationship seems to be strongest in people without high blood pressure.
Journal of the American College of Cardiology. 2019 Dec 24;74(25):3139-3149. doi: 10.1016/j.jacc.2019.09.068. (Bonaccio M et al.)

Chili peppers are included in many traditional diets around the world. In this study, researchers followed 22,811 Italian adults for 8 years to study the relationship between eating chili peppers and health outcomes. Those eating chili peppers at least 4 times per week had a 34% lower risk of death from heart disease, a 61% lower risk of death from stroke, and a 23% lower risk of death from all causes than those rarely or never eating chili peppers.  Although those eating more chili peppers were also more likely to follow a Mediterranean diet, the lower risk of death remained significant even after adjusting for diet quality. Chili peppers contain many healthy plant compounds with antioxidant properties (such as capsaicin, beta carotene, and flavonoids) that may contribute to the peppers’ protective effect.
Journal of the American College of Cardiology. 2019 Dec 24;74(25):3139-3149. doi: 10.1016/j.jacc.2019.09.068. (Bonaccio M et al.)

Eating a healthy, well-balanced diet is known to help prevent numerous chronic diseases, so it’s no surprise that eating healthier can reduce healthcare costs, too. In this study, researchers analyzed U.S. eating habits against dietary recommendations, and then calculated the cardiometabolic disease burden (heart diseases, stroke, type 2 diabetes) attributable to not meeting specific dietary guidelines. From there, they were able to calculate the costs associated with not meeting specific dietary recommendations. They found that diet-related healthcare costs were $301 per person annually (or $50.4 billion total) for cardiometabolic diseases alone. Specifically, the per-person annual cardiometabolic cost of not eating enough nuts & seeds was $81, seafood omega-3 fats was $76, vegetables and legumes was $60, fruits was $57, and whole grains was $45.
PLoS Medicine. 2019 Dec 17;16(12):e1002981. doi: 10.1371/journal.pmed.1002981. eCollection 2019 Dec. (Jardim TV et al.)

When in doubt, choosing foods that are less processed and closer to nature is a good step towards eating a healthier diet. In this study, researchers analyzed the eating habits of 104,707 adults. Eating 10% more ultra-processed foods (classified using the NOVA system) was linked with a 15% increase in the risk of type 2 diabetes.
JAMA Internal Medicine. 2019 Dec 16. doi: 10.1001/jamainternmed.2019.5942. [Epub ahead of print] (Srour B et al.)

There is overwhelming research supporting the health benefits of healthy plant-based diets, yet researchers wonder how this evidence translates to Black communities. In this review, the authors note that “the diets of Blacks were historically predominantly plant-based in Africa, and elements of that are still seen in some of today’s cultural cuisine.” Some recommendations from this review include gradually increasing intake of healthy plant-based foods, gradually decreasing intake of animal-based foods, providing culturally-appropriate interventions, providing flavorful, low-cost plant-based options, and focusing on healthy foods that are already regularly enjoyed in Black cuisine (such as leafy greens, tubers, and okra).
Nutrients. 2019 Dec 2;11(12). pii: E2915. doi: 10.3390/nu11122915. (Sterling SR et al.)

In a small study, researchers assigned 15 people to four different types of 100% whole grain bread and measured their blood sugar responses (using iAUC, post-meal glucose, and 3-hour glucose). One bread was made with 100% stone ground flour, one was made with 100% roller milled flour, one was made with 50% roller milled flour and 50% cracked whole wheat, and one was made with 40% roller milled flour, 30% intact whole wheat, and 30% cracked whole wheat — although all breads were 100% whole grain. Among the roller milled breads, they found that the larger the particle sizes in the bread (intact whole wheat > cracked whole wheat > roller milled wheat), the gentler the impact on blood sugar. Interestingly, the blood sugar response of the stoneground bread (as measured by iAUC) was better than the 50% cracked wheat / 50% roller milled bread, but not quite as good as the 40% roller milled / 30% intact whole wheat / cracked whole wheat bread.
Diabetes Care. 2019 Nov 19. pii: dc191466. doi: 10.2337/dc19-1466. (Reynolds AN et al.)

Lifestyle changes can have a measurable impact on health, even after a short period of time. In this study, 36 African American participants in Chicago ate a completely plant-based diet for 5 weeks and had their heart disease (specifically, atherosclerotic cardiovascular disease) 10-year risk scores calculated both before and after the study. After eating the plant-based diet, the 10-year heart disease risk was reduced by 19.4%, “bad” LDL cholesterol was lowered by 14%, and their systolic blood pressure (the top number in a blood pressure reading) was lowered by 10 mm Hg.
Circulation. 2019 Nov 11;140:A16318 (Fugar S et al.)

The species of bacteria that live in our gut are thought to impact our health, so researchers wonder if diet might impact the gut microbiome of people burdened by intestinal disorders. In this study, researchers analyzed the gut microbiome of 4 different groups of people (including a general population, patients with Crohn’s disease, patients with ulcerative colitis, and patients with irritable bowel syndrome). They found that diets rich in bread, legumes, fish, and nuts were linked with lower levels of inflammatory markers and lower levels of potentially harmful aerobic bacteria. On the other hand, diets rich in meat, fast food, and sugar were linked with higher inflammatory markers. (Note that findings presented at meetings are considered preliminary until published in a peer-reviewed journal.)
Presentation at UEG Week Meeting. Barcelona. October 21, 2019. (Bolts L et al.)