Researchers in Europe and the US analyzed 45 studies (ranging from 245,012 to 705,253 participants each) in a meta analysis to understand the relationship between whole grains and health. Compared to people who ate the least whole grains, people who ate the most whole grains had a 16-21% lower risk of heart disease, an 11% lower risk of cancer, and an 18% lower risk of death from all causes, as well as a 19% lower risk of death from respiratory disease, a 36% lower risk of death from diabetes, a 20% lower risk of death from infectious disease, and a 21% lower risk of death from all non-cardiovascular, non-cancer causes. The researchers also found that a 90g increase in whole grain foods per day (about 3 servings) was linked with a 19-22% lower risk of heart disease, a 15% lower risk of cancer, and a 17% lower risk of death from all causes, and that “even moderate increases in whole grain intake could reduce the risk of premature mortality.” Whole grain bread, whole grain cereals, total grains, total cereals, total bread, pasta, and bran, were also singled out for their relationship with lower rates of various diseases and/or early death. The researchers conclude that their findings “strongly support existing dietary recommendations to increase whole grain consumption in the general population.”
British Medical Journal. 2016 June 14;353. (Aune D et al.)
In a study of 307 Italian women with early breast cancer, who had undergone treatment and were in complete remission, researchers assigned 199 of the women to their normal diet, but with healthy advice from a dietitian, while the other 108 women were assigned to a Mediterranean diet (with lots of fruits and vegetables, fish, olive oil, and up to one glass of wine per day). After 3 years, breast cancer returned to 11 patients from the standard diet group, but none in the Mediterranean diet group relapsed. This indicates a statistically significant reduced risk of breast cancer recurrence for those following a Mediterranean diet.
Journal of Clinical Oncology. 2016 ASCO Annual Meeting. 2016 June 3-7;34(15):Suppl:e13039. (Biasini C et al).
Researchers analyzed 10 years of extensive health and nutrition data in a study of more than 1,600 Australian adults, to see how carbohydrate nutrition (Glycemic Index, Glycemic Load, total carbs, sugars, and fiber) relates to successful aging. The researchers defined successful aging as absence of disability, depression, cognitive problems, respiratory problems, or chronic disease (like heart disease or cancer). Adults eating the most total fiber were significantly more likely to age successfully. Additionally, those eating the most cereal fiber (the type of fiber in whole grains) were 78% more likely to age successfully than those eating the least, and those eating the most fruit fiber were 64-81% more likely to age successfully. Those eating a higher Glycemic Index at the beginning of the study were more likely to die throughout the study, but neither Glycemic Index, Glycemic Load, total carbohydrate, nor sugar intake were significantly associated with successful aging.
The Journals of Gerontology: Series A, Biological Sciences and Medical Sciences. 2016 Jun 1. pii: glw091. [Epub ahead of print] (Gopinath B et al.)
To see how lifestyle changes might affect cancer risk, Harvard researchers compared the incidence of cancer between those with a healthy lifestyle and those without, in a group of more than 135,000 adults. A healthy lifestyle was defined as not smoking or having quit at least 5 years prior, no or moderate alcohol (up to 1 drink per day for women, up to 2 drinks per day for men), having a BMI of 18.5-27.5, and getting at least 75 minutes of vigorous physical activity per week, or 150 minutes of moderate activity. Only participants meeting all of these criteria were classified as the healthy lifestyle group. The researchers found that 20-40% of cancer cases and about half of all cancer deaths can be potentially prevented through lifestyle changes (not smoking, keeping a healthy body weight, exercising regularly, and not drinking too heavily).
JAMA Oncology. 2016 May 19. [Epub ahead of print] (Song M et al.)
The famous ‘French Paradox’ (a phenomenon in which the French remain relatively healthy, despite their affinity for seemingly indulgent foods, like cheese and bread) has been a somewhat elusive research topic, but scientists are eager to dig deeper. To learn more about how the French eat, researchers used national survey data from more than 2,600 adults to categorize French diets into the most common eating patterns. The most prevalent diet (representing nearly one quarter of the population) was the “small eater diet,” filled with a variety of different foods, but in small portions. Other commonalities among the French diets include an affinity for seafood (70% reported eating it in the past week), bread (94% for all breads, 35% for whole grain), vegetables (99%), fruit (85%), full fat traditional cheeses (89%), and alcohol (68%, typically wine). The French also reported eating fried food and sodas relatively infrequently, at only 29% and 32%, respectively.
British Journal of Nutrition. 2016 May 18;116(2):300-315 (Gazan R et al.)
The gut microbiome is a fascinating new area of research, with implications in the prevention of many chronic diseases. To see how diet might play a role, researchers at the University of Alberta in Canada analyzed data on microbiome depletion. They found that dietary fiber is “the only factor that has been empirically shown to be important” to a healthy, diverse microbiome, but that unfortunately, most people do not eat enough fiber to meet the daily recommendation (which is 25-38g per day for most adults in the US). Fiber rich foods include many whole grains, vegetables, fruits, pulses, nuts, and seeds.
Trends in Endocrinology & Metabolism. 2016 May;27(5):239-42. (Deehan EC et al.)
Nutrition education is a valuable tool to fight increasing obesity rates among teens, especially for those at a higher risk, such as African-Americans. Researchers compared a nutrition education curriculum focusing on spices and herbs (“Spice MyPlate”) to a basic nutrition education program based on USDA MyPlate guidelines on 110 (predominantly African-American) teens in Baltimore, Maryland. Twelve spices and herbs were chosen for the core focus of the Spice MyPlate curriculum: cinnamon, black pepper, red pepper, basil, garlic, oregano, thyme, nutmeg, ginger, turmeric, rosemary, and cumin. Participants in the Spice MyPlate group reported they were more likely to eat vegetables, low-fat dairy, and lean protein after the intervention. They also reported that they would be more likely to eat vegetables and whole grains if they were flavored with spices and herbs.
American Journal of Health Promotion. 2016 May;30(5):346-356. (D’Adamo CR et al.)
To see how eating pulses (beans, peas, lentils, and chickpeas) affects weight loss, Canadian researchers reviewed data from 21 six-week or longer randomized clinical trials, spanning 940 (predominately overweight and obese) participants total. Overall, the studies found that, compared to diets without pulses, diets with one 0.5-0.75 cup serving of pulses per day resulted in a 0.74 pound (0.34 kg) weight loss, even without cutting calories. The scientists concluded that eating pulses “may be a beneficial weight-loss strategy because it leads to a modest weight-loss effect even when diets are not intended to be calorically restricted.”
The American Journal of Clinical Nutrition. 2016 May;103(5):1213-23. (Kim SJ et al.)
Studies continue to show that eating a Mediterranean−style diet during pregnancy is linked with improved health outcomes for both the mother and infant. Because some pregnant and lactating women are falling short of dietary recommendations, researchers suggest that incorporating avocados into maternal diets is an easy way for women to get significant sources of nutrients they are currently lacking. Avocados are a Mediterranean−style food, rich in folate, potassium, carotenoids, fiber, monounsaturated fatty acids (MUFA) and antioxidants, all of which pregnant, lactating, and child−bearing age women need especially, in order to reduce the risk of birth complications and defects.
Nutrients. 2016 May;8(5):doi:10.3390/nu8050313. (Comerford KB et al.)
Fruit is a central component of a healthy diet, but new research suggests that fruit intake throughout various points in the lifecycle might be especially important. To see how our teenage eating habits might impact us later in life, Harvard researchers analyzed the diets and health outcomes of more than 44,000 women. They found that women who reported eating 3 servings of fruit per day in adolescence were 25% less likely to develop breast cancer in adulthood than those who reported eating only a half serving of fruit per day.
British Medical Journal. 2016 May 11;353:i2343. (Farvid MS et al.)
Wine is certainly one of the most popular aspects of the Mediterranean diet, but many wonder if other adult beverages have a similar relationship with disease prevention. To see how different alcoholic drinks relate to type 2 diabetes, Chinese researchers reviewed data from 13 different studies covering 397,296 people. They found that although a moderate amount of beer and spirits was related to a slightly decreased risk of type 2 diabetes (4%, and 5%, respectively), wine was linked with a much more significant decreased risk of type 2 diabetes, at 15%. Furthermore, all levels of wine consumption (up to about 3oz per day – the highest average of the participants) showed a protective effect against type 2 diabetes, but higher levels of beer (more than 3 oz per day) and spirits (more than 23 grams per day – less than one ounce) were linked with a higher risk of type 2 diabetes.
Journal of Diabetes Investigation. 2016 May 10. [Epub ahead of print] (Huang J et al.)
While there is still much to learn about the gut microbiome, what we do know is that certain microbes appear to be more beneficial than others, and that a large diversity of different microbes seems to be protective. To figure out what constitutes a “normal” gut microbiome, European researchers combined microbiome data from nearly 4,000 people across the US and Western Europe. The researchers found that even within this large sample size, they have not yet uncovered the total richness of gut diversity. The scientists also analyzed a number of lifestyle and health factors to see if they might affect microbiome composition. After medication use and stool consistency, dietary factors (preference for whole grain bread, high fiber intake, and high fruit intake) were pinpointed as probable contributors of healthy gut diversity.
Science. 2016 Apr 29;352(6285):560-4. (Falony G et al.)
