Magazines and news articles often jump from one “superfood” or fad diet to the next, but not all nutrition advice is backed up by substantial evidence. In this review, researchers analyzed the scientific support for various trending “heart healthy” foods and diets. Eating berries, nuts, extra virgin olive oil, leafy green vegetables, and plant-based diets are all strongly linked with better heart-health based on numerous studies. On the other hand, coconut oil, palm oil, eggs, juicing, and southern diets are linked with potential harm. Additionally, the researchers found no support that gluten-free diets are beneficial for people without gluten related disorders. The authors conclude that “Evidence-based healthy dietary patterns are high in fruits, vegetables, whole grains, legumes, and nuts in moderation, although some may include limited quantities of lean meats (including poultry and seafood), low-fat dairy products, and liquid vegetable oils.”
Journal of the American College of Cardiology. 2017 March 7;69(9):1172-87.

Researchers created models to estimate the percentage of US cardiometabolic deaths (deaths from heart disease, stroke, or type 2 diabetes), that can be attributed to specific aspects of a poor diet. After analyzing decades of eating pattern data from large, nationally representative surveys (NHANES), the researchers estimated that nearly half of all cardiometabolic deaths can be attributed to poor diet. Specifically, they found that high sodium diets, low nut & seed intake, high intake of processed meats (like sausage or bacon), low seafood omega-3 fats, low vegetable intake, low fruit intake, high intake of sugar sweetened beverages (like soda), and low intake of whole grains contributed the most to cardiometabolic deaths, at about 5.9-9.5% each. The researchers note that the importance of eating more healthy foods (like whole grains or vegetables) is very important, in addition to decreasing less healthy foods (like soda or bacon).
JAMA. 2017 Mar 7;317(9):912-924. (Micha R et al.)

Healthy diets nourish both people and the planet, and the savings can be quite impressive. Scientists in California created models to analyze how greenhouse gas emissions and healthcare costs might change if we decrease red & processed meat and refined grains in our standard US diet, and shift to eat more beans and peas, whole grains, fruits, and vegetables. The researchers found that opting for the healthier diets can reduce risk of heart disease, colorectal cancer, and type 2 diabetes by 20-40%, saving the US $77-93 billion per year in healthcare. These shifts can also lower greenhouse gas emissions by 222-826 kg CO2, which is equivalent to 6-23% of the US Climate Action Plan’s target. Climatic Change. 2017 Mar 6. [Epub] (Hallstrom E et al.)

Soy foods (like tofu, edamame, or soy milk) have a complicated relationship with breast cancer, since soy has estrogen-like properties. To see if eating isoflavones (the major estrogen-like compound in soy) relates to breast cancer outcomes, researchers analyzed the eating habits and health outcomes of more than 6,000 newly-diagnosed breast cancer patients (all women) in the US, Canada, and Australia. Scientists found that women eating the most isoflavones (the amount in at least ¼ cup soymilk per day) were less likely to die over the 9-year study period, but the results were only statistically significant in women with hormone-receptor-negative breast cancers (the breast cancers unlikely to respond to hormonal therapy).
Cancer. 2017 Mar 6. [Epub ahead of print] (Zhang FF et al.)

About ⅓ of breast cancer cases are hormone-receptor-negative, meaning that they are unlikely to respond to hormonal therapy. To see if diet relates to breast cancer risk, researchers analyzed the eating habits and health outcomes of more than 62,500 post-menopausal Dutch women for about 20 years. Those most closely following a Mediterranean diet were 40% less likely to develop estrogen-receptor-negative breast cancer, although overall breast cancer risk and the risk for other types of breast cancer were not significantly lower. Nut intake was the only food significantly associated with a lower risk of estrogen-receptor-negative breast cancer. For total and estrogen-receptor positive breast cancer, whole grain intake contributed the most to the lower risk, although not significantly.
International Journal of Cancer. 2017 Mar 5. [Epub ahead of print] (van den Brandt PA).

Tea is known for its disease-fighting antioxidants, but research has been unclear about the connection between tea and osteoporosis. Researchers analyzed 16 studies to find out more about this potential connection. They found that tea consumption could increase bone mineral density (how many minerals are in the bones), which decreases likelihood of developing osteoporosis. However, researchers found no association between tea consumption and fractures caused by osteoporosis, and indicated a need for more studies on the topic.
Nutrition Research. 2017 Feb 28;42:1-10. (Guo M et al.)

Home cooked meals are not only typically more nutritious than their restaurant counterparts, they often cost less too. In a random survey of 437 adults in Seattle, people who reported cooking at home frequently (at least 6x per week) tended to score higher on the Healthy Eating Index (a measure of diet quality) than those who eat out frequently. Additionally, those who report cooking at home often saved $57 per month on food costs compared to those who rarely cook (0-3x per week), while those who eat out often (at least 6x per week) spent $103 more per month on total food costs than those who report rarely eating out (0-3x per week).
American Journal of Preventive Medicine. 2017 Feb 27. pii: S0749-3797(17)30023-5. (Tiwari A et al.)

Home-cooked meals enjoyed with others are good for the heart, the soul, and even the waistline. Researchers analyzed the eating habits and body mass index (based on height and weight) of 12,842 adults in Ohio. They found that adults eating all home-cooked family meals were 26% less likely to be obese than those who only ate some or no home-cooked family meals (relying on takeout, microwave dinners, or fast food instead). Additionally, those who never watched TV or movies while eating dinner were 37% less likely to be obese than those who always did. However, the frequency of eating family meals together was not linked to obesity, meaning those eating 6-7 family meals each week were just as likely to be obese as those eating just 1-2 family meals.
Journal of the Academy of Nutrition and Dietetics. 2017 Feb 24. pii: S2212-2672(17)30069-2. [Epub ahead of print] (Tumin R et al.)

Celiac disease, which effects an estimated 1% of the population, is an autoimmune disease that requires strict, lifelong adherence to a gluten-free diet. Eating gluten early in life for certain at-risk populations has been suggested to increase celiac disease risk, but there has been little evidence to support this notion. To better understand this relationship, scientists analyzed data from 715 children at high risk of developing celiac disease. The children, from 5 European countries, were randomly assigned how much gluten to eat from 4 or 6 months through 10 months of age. Findings show that gluten intake showed no relationship with celiac disease development risk over the next 6 years, except in children with a specific genotype (HLA-DQ2.2/-DQ7).
American Journal of Clinical Nutrition. 2017 February 22;105(4):890-896. (Crespo-Escobar P et al.) 

Dairy has a complicated relationship with nutrition, as it contains essential nutrients (like calcium, protein), but also ones that we are told to cut back on (saturated fat and sodium). To see how eating different dairy foods relates to health, researchers analyzed the eating patterns and health markers of 1,500 healthy Irish adults. They found no significant health differences (fatness, cholesterol, etc.) among people who eat different amounts of cheese, except that higher cheese intake is linked with C-peptide (a sign of healthy insulin sensitivity). Researchers also found that total dairy is linked with less body fatness and lower blood pressure, and that cholesterol appears to be higher among those who prefer reduced fat milk and yogurt, because they also eat more refined grains.
Nutrition & Diabetes. 2017 Feb 20;7(2):e243. (Feeney EL et al.)

Grains have been at the core of traditional diets for millennia, but some misguided celebrities and fad diets have moved away from this tradition. Using national health survey data from 9,341 adults in Australia, researchers found that those avoiding core grain foods were significantly more likely to be overweight or obese than those who eat grains, despite consuming fewer calories, fruits, vegetables and less fiber than grain eaters. After adjusting for age, sex, and calorie intake, avoiding grains was also linked with a higher BMI and waist size.
Nutrients. 2017 Feb 18;9(2). pii: E157. (Fayet-Moore F et al.)

Many people with obesity also suffer from chronic pain, so researchers wondered if certain eating patterns might help explain this relationship. In a study of 98 obese adults, researchers in Ohio found that scoring higher on the Healthy Eating Index (eating more servings of fruit, whole grains, plant proteins, seafood, and monounsaturated fats, and only moderate amounts of sodium and refined grains) was significantly related to lower levels of pain, even after controlling for medication, conditions like arthritis, and other health factors. When looking at individual food groups, only seafood and plant proteins (like beans or tofu) were significantly linked with less pain. Many traditional diets, including the Mediterranean diet, emphasize seafood and plant proteins as part of an overall healthy diet, and could serve as a delicious blueprint for those looking to reap the benefits of a more nutritious diet.
Pain. 2017 Feb;158(2):273-277. (Emery CF et al.)