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Healthy Diets (Like Mediterranean, Vegetarian) May Improve Gut Microbiome

Scientists are increasingly interested in researching the gut microbiome, the community of bacteria of our digestive tract, as studies suggest that the types of microbes we produce and carry around may impact our risk for chronic disease. In this review, researchers analyzed the existing research on diet and the gut microbiome, focusing on vegetarian diets and Mediterranean diets. Both epidemiological studies and randomized clinical trials demonstrate that healthy Mediterranean and vegetarian diets are linked with various beneficial changes to the gut microbiome (such as increased short chain fatty acid production, increases in Prevotella, and decreases in trimethylamine). They suggest that these healthy diets may lower risk of chronic disease by impacting our gut microbiome, but that more research is needed to identify the exact mechanism.
Journal of Nutrition. 2018 Sep 1;148(9):1402-1407. doi: 10.1093/jn/nxy141. (Tindall AM et al.)

Med Diet Linked with Less Death, Heart Attacks in People with History of Heart Disease

Even if you already have heart disease, it’s never too late to improve your health. Researchers analyzed the eating habits and health status of 3,562 adults with heart disease, to see how different eating patterns relate to further health complications down the road (like death or heart attacks). Those most closely following a Mediterranean diet were 20% less likely to die from all causes and 22% less likely to have a cardiovascular event (like a heart attack) during the 7-year follow up. On the other hand, a “Southern Diet” (lots of added fats, fried food, eggs, organ meats, processed meats, and sweetened beverages) was linked with a higher risk of death from all causes during the 7-year follow up. 
Journal of the American Heart Association. 2018 Jul 12;7(14). pii: e008078. (Shikany JM et al.)

Quality Carbohydrates, Like Whole Grains, Linked with Numerous Health Benefits

Not all carbohydrates are created equal. After all, everything from quinoa and blueberries to candy bars and soda have carbohydrates. In this review, researchers examined the links between different types of carbohydrates and health. They concluded that whole grains are linked with numerous health benefits, including lower cholesterol, body fat, and healthier blood sugar management, as well as lower risks of type 2 diabetes, heart disease, many cancers, and death from all causes. Given that much of the research on whole grains is done using more processed whole grain products (like breakfast cereals and breads), the authors note that more research is needed to determine if intact whole grains without as much added sugar may have even greater health benefits.
BMJ. 2018 June 13. (Ludwig DS et al.) [Epub ahead of print.]

Mediterranean Diet May Be Linked with Fewer Deaths Related to Air Pollution

Air pollution is a concern in many countries around the world, so researchers wonder whether a healthy diet may offset some of these risks. To test this theory, researchers followed more than half a million people across 6 states in the US, estimating their exposure to air pollutants and assessing their eating patterns. Those most closely following a Mediterranean diet were significantly less likely to die from all causes and heart disease specifically over the 17-year study period than those not following a Mediterranean diet, even at the same level of air pollution exposure. The researchers suspect that the antioxidants in the healthy foods of the Mediterranean diet may play a role in this relationship. (Note that findings presented at meetings are typically viewed as preliminary until they’ve been published in a peer-reviewed journal.)
Presented at the American Thoracic Society International Conference. San Diego, California. May 21, 2018

Traditional Mediterranean and Japanese Diets Linked with Lower Risk of Death from Heart Disease

At first glance, Japanese and Mediterranean cuisines might seem worlds apart. However, the overall eating patterns share more similarities than one might think. Researchers analyzed the diets and long-term (50-year) data on death from heart disease in 12,763 men in the Seven Countries Study from the 1960s. The researchers noted a very similar eating pattern between the Mediterranean group and the Japanese group, with lots of seafood and vegetables, and low amounts of animal foods and animal fat. They also found that eating more vegetables and starch, and more closely following a “Mediterranean” diet (as the Mediterranean and Japanese groups did) were linked with significantly lower risks of death from heart disease. Sweets, animal foods, and hard fats (like butter or lard) were linked with increased risk.
European Journal of Clinical Nutrition. 2018 May 17. (Kromhout D et al.) [Epub ahead of print.]

Cruciferous Veggies Linked with Less Plaque Build Up in Arteries

If you want to keep your arteries in tip-top shape, you may want to add an extra helping of broccoli or Brussels sprouts to your meals. In a study of more than 900 older women (ages 70+), those consuming 3 or more servings of vegetables each day had lower levels of plaque in their arteries (as measured by CCA-IMT). When looking at the different types of vegetables, cruciferous vegetables (such as broccoli, cabbage, cauliflower, Brussels sprouts, kale, and bok choy) had the strongest relationship, as each 10 gram serving was linked with 0.8% less plaque (as measured by CCA-IMT).
Journal of the American Heart Association. 2018 Apr 4;7(8). (Blekkenhorst LC et al.).

Protein from Nuts and Seeds Linked with Less Death from Heart Disease than Protein from Meat

Protein is important for our muscles, enzymes, and numerous essential body processes, but not all protein is created equal. To see how different protein sources relate to heart disease deaths, researchers carefully analyzed the diets of 81,337 men and women. Those getting more protein from nuts and seeds were significantly less likely to die from heart disease than those not getting as much protein from nuts and seeds. On the other hand, those getting more protein from animal sources had a higher risk of dying from heart disease. The relationship between heart disease death and these foods was so strong, even after controlling for other diet and lifestyle factors, that the researchers concluded that the link “could not be ascribed to other associated nutrients considered to be important for cardiovascular health.”
International Journal of Epidemiology. 2018 Apr 2. [Epub ahead of print] (Tharrey M et al.)

High Fiber Diet Promotes Select Gut Bacteria to Better Manage Diabetes

In line with many other countries, the usual care for patients with diabetes in China is education about balanced diets and blood sugar management strategies. In a small study, 43 patients with diabetes were randomly assigned to either these standard recommendations, or a high-fiber diet with whole grains and traditional Chinese medicinal foods. Both groups significantly improved their blood sugar (as measured by HbA1c) over the 12-week study, but significantly more people in the whole grain group (89% vs 50%) got their blood sugar to a well-managed level (HbA1c < 7%). To see how gut microbes might play a role, researchers also analyzed the gut bacteria of the participants. They found that the fiber from whole grains stimulated select bacteria to produce short chain fatty acids, which in turn, helped the body better manage blood sugar.
Science. 2018 March 9;6380(359):1151-1156. (Zhao L et al.)

Whole Grains Linked with Healthier Arteries

Aortic stiffness, a thickening or hardening of the body’s main artery, naturally occurs due to aging but is accelerated by conditions like obesity and diabetes. Because aortic stiffness is a significant predictor of heart disease, heart failure and stroke, scientists wonder if lifestyle choices can help delay this progression. Researchers recruited 22 obese men to look at the stiffness of the aorta and ask questions about their dietary intake (e.g. fruits, vegetables, whole grains, meat, dairy, milk, etc.). Of all food choices, whole grains were the only factor significantly associated with less aortic stiffness.
Nutrition. 2018 Jan;45:32-36. (Campbell M et al.)

How Whole Grains May Improve Your Gut Bacteria

The microbiome is increasingly under study, and researchers are especially interested in what the bacteria are doing in the body. Given that whole grains are full of diverse types of fiber including resistant starch and non-starch polysaccharide, researchers hypothesize that this whole grain fiber feeds intestinal bacteria and in turn, the bacteria produce molecules that are beneficial for myriad reasons. Chemicals produced by gut bacteria including various fatty acids may contribute to health by reducing tumor growth of colon cells, strengthening the immune system, and regulating the hormones that affect appetite. The researchers also note that several human and animal studies support this exciting hypothesis.
Food Research International. 2018 Jan;103:84-102. (Gong L et al.)

Whole Grains Linked with Longer Lives

From Sardinia, Italy, to Nicoya, Costa Rice some of the longest-lived people in the world enjoy a diet filled with whole grains. To better understand this relationship, researchers analyzed data from 19 cohort studies encompassing more than one million participants. They found that each one-ounce daily serving of whole grains was associated with a 14% lower risk of death from heart disease, a 3% lower risk of death from cancer, and a 9% lower risk of total mortality.
European Journal of Clinical Nutrition. 2018 Jan;72(1):57-65. (Zhang B et al.)

Moderate Cheese Intake Linked with Lower Risk of Heart Disease, Stroke

“Everything in moderation,” is a favorite adage of nutrition professionals, and for a good reason. Researchers in China analyzed the eating patterns and health outcomes of thousands of adults across 15 studies, to see how eating different amounts of cheese relates to heart disease. They found that eating more cheese was related to a 10-14% lower risk of heart disease and a 10% lower risk of stroke than eating less cheese, and that the greatest benefit was associated with eating about 1 ½ ounces (40g) of cheese per day. However, keep in mind that this is less cheese than most US and European adults are currently eating, at 42.5g and 49g respectively. Nonetheless, the researchers note that this adds to the growing body of evidence that not all saturated fats are created equal, and that cheese may not have the same health effects as red meat.
European Journal of Nutrition. 2017 Dec;56(8):2565-2575. (Chen GC et al.)

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