Search Health Studies

Search Results

Plant-Based Diet Can Reduce Obesity Risk by 43%

Nearly every healthy diet around the world is centered on a foundation of colorful produce. To see how eating more plant foods relates to obesity risk, scientists analyzed the diets of 16,000 healthy (non-obese) adults in Spain. Those eating the most plant-based diets (high in fruits, vegetables, grains, nuts, olive oil, and pulses, and low in meat, dairy, seafood, and other animal products) had a 43% lower risk  of becoming obese throughout the 10-year study than those with the most animal-based diets, even after controlling for age, physical activity, and other demographic factors. (Note that findings presented at meetings are typically viewed as preliminary until they’ve been published in a peer-reviewed journal.)
Presented at the European Congress on Obesity. Porto, Portugal. May 18, 2017. (Sanz J et al.)

Mediterranean-Based Diets Associated with Better Cognitive Function

Dementia is a serious neurological disease, so preventive measures are an important area of research.  In a study of 5,907 adults, researchers analyzed whether the Mediterranean diet and/or the MIND diet  (a diet similar to the Mediterranean diet, full of “brain-healthy” foods like leafy greens, nuts, berries, beans, whole grains, seafood, poultry, olive oil, and wine) have an effect on cognitive performance. Researchers found that those most closely following the Mediterranean Diet had 35% lower odds of having poor cognitive performance (assessed through tests of memory and attention), when compared to those not following a Mediterranean Diet. Results were similar for the MIND diet, probably because there is so much overlap in these two eating patterns.
Journal of the American Geriatrics Society. 25 April 2017. [Epub ahead of print.]  (McEvoy CT, et al.)

Healthy Diets (Such as Mediterranean Diet) Linked with Better Sperm Quality

For couples trying to get pregnant, a healthy diet may help tilt the odds in their favor. To see what types of foods are associated with better male fertility and healthy sperm quality, researchers analyzed data on eating patterns and male fertility in 35 observational studies from around the world. They found that a healthy diet (e.g. a Mediterranean diet) with lots of seafood, poultry, vegetables, fruits, low fat dairy, and grains is associated with better sperm quality. They also found that in some studies, processed meat, soy foods,  potatoes, full fat dairy, coffee, alcohol, sugary drinks, and sweets were linked with poor sperm quality and male infertility.
Human Reproduction Update. 2017 Mar 10:1-19. (Salas-Huetos A et al.)

Inadequate Vegetables, Fruits, Whole Grains, Omega 3’s Linked with Cardiometabolic Death

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.)

Whole Plant Foods, Not Fads, Best for Heart Health

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.

Healthy Diet with Seafood & Plant Proteins Linked with Less Pain in Obesity

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.)

French Diet Emphasizes Small Portions, Wholesome Ingredients

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.)

Low Level Mercury Exposure from Fish Appears Safe During Pregnancy

Seafood is a staple in many traditional diets, but many wonder if the health benefits of fish consumption outweigh the risk of mercury exposure. In a study of 334 infants in Ohio, researchers assessed the neurobehavior of infants and the fish intake and blood mercury levels in mothers and cord blood. The researchers “found minimal evidence of mercury associated detrimental effects” on the infants, with no statistically significant problems related to level of mercury consumption when other lifestyle and dietary factors were controlled for. In fact, the researchers also observed that the infants with higher (but still safe) blood mercury levels had better attention and less need for special handling, suggesting that the benefits of fish consumption may outweigh the risks of low-level mercury exposure.
Neurotoxicology and Teratology. 2016 Feb 12. Pii: S0892-0362(13)30007-1. (Xu Y et al.)

Seafood Linked with Fewer Signs of Alzheimer’s Disease

To see how fish consumption and mercury exposure relate to Alzheimer’s, scientists analyzed the food intake of over 500 retired adults in Chicago each year for several years. They then autopsied the brains of 286 of the deceased participants to study signs of Alzheimer’s disease and measure levels of mercury in the brain. The scientists found that eating at least one seafood meal per week was linked with less Alzheimer’s disease pathology (including lower density of neuritic plaques, less severe and widespread neurofibrillary tangles, and lower neuropathologically defined Alzheimer’s disease) in participants with genetic predisposition to Alzheimers disease (APoE4 allele carriers). They also found that higher brain concentrations of mercury were not linked with increased signs of Alzheimer’s disease, and that fish oil supplementation had no effect on these markers.
JAMA. 2016 Feb 2;315(5):489-97. (Morris MC et al.)

Southern Chinese Diet & Risk of Stroke

The traditional southern Chinese diet consists of a higher intake of rice and vegetables and moderate intake of seafood, pork, and poultry, while the northern Chinese diet consists of a higher intake of refined wheat cereal products and potatoes.  The dietary pattern in southern China was associated with the lowest prevalence of stroke compared to the northern Chinese and Western diets.
The Journal of Nutrition.  2011 Oct; 141(10):1834-9.  (Li et al.)

Pages