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3rd Party Labeling Like the WG Stamp Helps Steer Consumers Towards Quality Carbohydrate Foods

Carbohydrates are part of a balanced diet, but not all carbohydrates are created equal. In this review, researchers analyzed different labeling strategies that help consumers identify healthy carbohydrate foods when shopping. They identified quality carbohydrates are identified as those that are high in fiber, have high levels of whole grains, or have a low glycemic index or glycemic response. The Whole Grain Stamp was one of many voluntary labeling programs highlighted by the authors as a way to help consumers find quality carbohydrate foods. The authors conclude that it is important for governments to enable these types of 3rd party labeling systems to help steer consumers towards healthier carbohydrate choices.
Nutrients. 2020 Jun 9;12(6):1725. doi:10.3390/nu12061725 (Marinangeli, CPF et al.)

Whole Grains Linked with 22% Lower Risk of Digestive Cancers

Studies have shown that whole grains provide dietary fiber and a variety of phytochemicals that contribute an important role in preventing chronic diseases such as obesity, heart disease, diabetes, and cancers. A systematic review of different studies was performed to analyze how whole grain consumption reduced different digestive cancer risks. Looking at all 35 studies, encompassing  266,378 participants, researchers found that eating more whole grains was linked with a 22% lower risk of developing various digestive tract cancers. Whole grains were also linked with an 11% lower risk of colorectal cancer, a 36% lower risk of gastric cancer, and a 46% lower risk of esophageal cancer. 
Nutrition Journal. 2020 Jun 3;19(1):52. doi: 10.1186/s12937-020-00556-6. (Zhang XF et al.)

Seafood and Mediterranean Diet Linked with Better Brain Health in Aging

To see how the Mediterranean diet relates to brain health, researchers analyzed the diets and health of 7,756 older adults. Those most closely following a Mediterranean diet had a significantly lower risk of cognitive impairment but did not have a significantly slower decline in cognitive function. However, those eating the most fish had both a significantly lower risk of cognitive impairment and a significantly slower decline in cognitive function.
Alzheimers Dement. 2020 Jun;16(6):831-842. doi: 10.1002/alz.12077. Epub 2020 Apr 13. (Keenan TD et al.)

Healthy Immigrant Effect Linked with Brain Health

In Canada, immigrants account for around 20% of the population. They tend to be healthier and have a longer life span compared to those who were born in Canada. This phenomenon is called the “healthy immigrant effect.” In this study of 8,574 middle-aged adults, researchers investigated whether the healthy immigrant effect plays a role in brain health. The results indicated that the long-term immigrants (>20 years) were more likely to have significantly higher verbal fluency scores (a marker of brain health) than the Canada-born individuals. Those who ate more pulses, nuts, fruits, and vegetables, also appeared to be more likely to have higher verbal fluency scores.
Journal of Nutrition, Health, & Aging. 2020 June 1;24(6):672-680. doi:10.1007/s12603-020-1402-8 (Fuller-Thomson E et al.)

Mediterranean Diet Linked with Lower Incidence of Colorectal Cancer

Healthy, higher fiber diets with whole grains can help lower the risk of colorectal cancer, so researchers wonder if overall dietary patterns, like the Mediterranean diet, might also be impactful. In an analysis of 13 studies, scientists found that most closely following a Mediterranean diet was linked with a lower frequency of new colorectal cancer cases, but there was no significant impact on the risk of death from colorectal cancer nor all-cause mortality in the study groups.
Am J Clin Nutr. 2020 Jun 1;111(6):1214-1225. doi: 10.1093/ajcn/nqaa083. (Zhong Y et al.)

Mediterranean Diet Improves Quality of Life, BMI in Patients with IBD

The Mediterranean diet is well known for its anti-inflammatory properties, so it stands to reason that the Mediterranean diet may be helpful in the management of inflammatory bowel diseases. In a study of 284 Italian adults with inflammatory bowel diseases (including Crohn’s disease and ulcerative colitis) who were assigned to a Mediterranean diet for 6 months, eating a Mediterranean diet improved their quality of life, BMI, and waist circumference and reduced signs of fat in the liver, but did not significantly impact their cholesterol or liver function.
Inflamm Bowel Dis. 2020 May 22;izaa097. doi: 10.1093/ibd/izaa097. Online ahead of print. (Chicco F et al.)

Less Processed Whole Grain Foods Linked with Better Blood Sugar Control in People with Diabetes

Replacing refined grains (like white bread or white rice) with whole grains (like whole grain bread or brown rice) is a simple swap that can yield measurable health benefits. But what if you are already eating whole grains and are ready to take the next step? In this study, researchers randomly assigned 63 adults in New Zealand with type 2 diabetes to a diet with either intact, minimally processed grain foods (whole oats, brown rice, whole wheat bread made with coarse whole grains) or more processed, finely milled whole grains (instant oats, brown rice pasta, whole grain bread made of finely milled flour). Those in the less processed group had a significantly lower post-meal blood sugar response and lower blood sugar variability throughout the day, indicating better blood sugar control.
Diabetes Care. 2020 May; dc200263. doi:10.2337/dc20-0263.(Åberg S et al.)

Whole Wheat Flour Has More Minerals, Antioxidants than Refined

Researchers analyzed 168 types of wheat flour purchased throughout the UK and Germany to compare their nutritional profiles. While spelt and organic wheat varieties had significantly higher levels of antioxidants and minerals than their conventional/modern counterparts, a far greater impact on nutrition was observed when comparing whole grain wheat to refined wheat. Whole grain wheat flours had 2-4.3x higher antioxidant concentrations and activity, 144% more phosphorous, 125% more potassium, and 209% more magnesium than refined wheat flours. The authors conclude that “refining (removal of the bran and germ) (a) has a substantially greater impact on the mineral nutrients and phytochemical concentrations in flour than wheat genetics/species choice (T. aestivum vs T. spelta) and production protocols (organic vs conventional), (b) diminishes the differences in antioxidant activity, and phenolic and mineral concentrations in wheat flour produced with grain from contrasting farming systems and wheat species.”
Food Chem X. 2020 May 4;6:100091. doi: 10.1016/j.fochx.2020.100091. (Wang J et al.)

Eating Fewer Processed Foods Linked with Healthier DNA

Telomeres are parts of a cell that affect how the cell ages. Without telomeres, our DNA strands can become damaged and cells cannot function properly. Telomeres tend to become shorter as we age, but lifestyle choices and habits such as stress, smoking, poor diet, and lack of exercise can contribute to a premature shortening of telomeres as well. In this study, 886 participants aged 57-91 years old were studied to see the association between highly-processed food consumption and telomere length. Results showed that those who had a higher consumption of highly-processed foods had almost twice the odds of having short telomeres in comparison to those who had low consumption of highly processed foods. 
The American Journal of Clinical Nutrition. 2020 Apr 24;111(6):1259-1266. doi.org /10.1093 /ajcn/nqaa075 (Pedrero LA et al.)

Olive Oil Linked with Lower Risk of Heart Disease

Not all fats are created equal. Olive oil is a source of heart-healthy monounsaturated fats and polyphenols, while butter is a source of saturated fats. In this study, researchers followed more than 90,000 people for 24 years. Those eating more than ½ tablespoon of olive oil per day had a 14-17% lower risk of heart disease compared with people who didn’t eat olive oil. The scientists also found that replacing 5g/day of butter, margarine, mayonnaise, or dairy fat with the equivalent amount of olive oil was also linked with a 5-7% lower risk of heart disease.
J Am Coll Cardiol. 2020 Apr 21;75(15):1729-1739. doi: 10.1016/j.jacc.2020.02.036. Epub 2020 Mar 5. (Guasch-Ferré M et al.)

Mediterranean Diet May Help Reduce Complications of Type 2 Diabetes

The Mediterranean diet is well known for helping prevent disease, and research suggests it may also be helpful for people who already have chronic diseases, such as type 2 diabetes. In this review, researchers analyzed existing studies (including randomized clinical trials as well as cohort studies) to see how the Mediterranean diet impacted patients with type 2 diabetes. They found that the Mediterranean diet can help reduce risk factors of diabetes complications, such as high blood pressure, inflammation, diseased blood vessels (angiopathy) and poor blood sugar control.
Adv Exp Med Biol. 2020 Apr 7. doi: 10.1007/5584_2020_513. (Gonçalves Tosatti JA et al.)

Mediterranean Diets Show Blood Pressure Reduction after 1 Year, While Benefits of Other Popular Diets Largely Fade Over Time

Diets can be difficult to stick to over extended periods of time, and the health benefits aren’t always long lasting. In this study, researchers analyzed 121 studies encompassing 21,942 people looking at the impacts of 14 popular diets (Mediterranean diet, low carb diet, low fat diet, etc.) after 6 months and 12 months. After 6 months, most of the diets resulted in a modest weight loss as well as improvements in blood pressure and LDL (“bad”) cholesterol. However, after 12 months, weight loss had diminished, and only those on a Mediterranean diet continued to see lower blood pressure.
BMJ. 2020 Apr 1;369:m696. doi: 10.1136/bmj.m696. (Ge L et al.)

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