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Drinking Black Tea May Lower Risk of Death, New Study Shows

AHA Publisher — Wed, 05 Oct 2022 07:00:55 +0000

Christine Ruggeri, CHHC via Dr. Axe – Almost half a million adults participated in a six-year study to determine the association between tea intake and mortality. The results suggest that drinking at least two cups of black tea daily may reduce your risk of death from common conditions like heart disease and stroke. Study Findings: Black Tea for Longevity A study published in September in Annals of Internal Medicine evaluated the associations of black tea consumption with all-cause and cause-specific mortality. Researchers from the National Cancer Institute provided baseline questionnaires to 498,043 men and women from the U.K. Participants indicated their tea intake and then conducted follow-ups after a median period of 11.2 years. Results show that higher tea intake was modestly associated with lower all-cause mortality risk among adults who drank two or more cups of black tea daily. Tea consumption also reduced the risk of cause-specific mortality from cardiovascular disease, ischemic heart disease and stroke. Researchers also found that results of tea drinking were similar whether or not participants also consumed hot coffee, and genetic scores for caffeine metabolism did not impact the findings. What It Means This isn’t the first time that tea consumption has been evaluated for its effects on mortality, but usually researchers study green tea because of its antioxidant properties. Some studies suggest that the association between black tea consumption and mortality is weak, with no clear trends across categories of consumption. However, we know that black tea is also considered a high-antioxidant food, and evidence that black tea can lower mortality risk, as indicated in this recent study, is promising. This study suggests that drinking two cups of black tea daily can have a significant impact on your health, helping reduce your risk of death generally and when associated with common conditions like cardiovascular disease. Other Black Tea Benefits How does black tea lower mortality risk? It’s loaded in polyphenols and antioxidants that impact several aspects of human health. Black tea benefits include its ability to help: lower blood pressure improve cholesterol levels fight cancer reduce risk of diabetes improve blood sugar levels reduce risk of stroke relieve digestive issues fight bacterial infections reduce cortisol and other stress hormones improve mental alertness alleviate headache pain To experience the perks of drinking black tea, be sure to let the leaves (which are ideally organic and loose) steep for at least two minutes. This ensures that you get the beneficial compounds in your tea that fight oxidative stress and support longevity. Conclusion A study published in September in Annals of Internal Medicine found that black tea consumption was linked to a reduced risk of all-cause and cause-specific mortality. Results suggested that higher black tea intake was modestly associated with lower all-cause mortality risk among adults who drank at least two cups per day. Tea consumption also seemed to reduce the risk of cause-specific mortality from cardiovascular disease, ischemic heart disease and stroke. In addition to this major benefit of black tea highlighted in the study, drinking it can also improve cholesterol levels, reduce the risk of diabetes, fight cancer and relieve digestive complaints. To read the original article click here.

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Study On Time Restricted Eating Reveals Limiting Food Intake to Daytime Shows Promising Beneficial Metabolic Effects in Adults With Type 2 Diabetes

AHA Publisher — Wed, 27 Jul 2022 07:00:49 +0000

Diabetologia via Newswise – A new study published in Diabetologia (the journal of the European Association for the Study of Diabetes [EASD]) finds that following a time-restricted eating (TRE) protocol which limits food intake to a max 10-hour time window shows promising beneficial metabolic effects in adults with type 2 diabetes (T2D). The research was conducted by Prof Patrick Schrauwen, Charlotte Andriessen and colleagues at NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Center, the Netherlands. Our modern 24-hour society is characterised by endless food availability and disrupted day-night rhythm brought on by irregular sleep-activity patterns and frequent exposure to artificial light sources. In Western nations, people also tend to spread their daily food intake over a minimum of 14 hours, which is likely to result in the absence of a true, nocturnal fasted state. These factors all contribute to the development of T2D which has become one of the most common metabolic diseases globally, estimated by the World Health Organization to cause more than 1.5 million deaths per year. TRE is a novel strategy for improving metabolic health and is intended to counteract the detrimental effects of eating throughout the day by limiting the duration of food intake (typically 12 h or less) and restore the cycle of daytime eating and prolonged fasting during the evening and night. Previous studies show that TRE leads to promising metabolic changes in people with overweight or obesity, including increased fat burning, decreased blood sugar levels and improved insulin sensitivity; but these effects have not been studied in detail. Moreover, while these results are promising, these studies used extremely short eating time windows (6-8 h) and highly controlled study settings, making such protocols difficult to implement in daily life. TRE is sometimes accompanied by unintended weight loss which would be expected to increase metabolic health, but such improvements have also been reported in the absence of weight loss, indicating that additional mechanisms are involved in how restricted eating influences metabolism. Individuals with impaired metabolic health experience alterations in the rhythms of metabolic processes compared to healthy, lean individuals and the authors hypothesise that a disturbed fed-fasting cycle contributes to these impairments in metabolic rhythms. They suggest that by restricting food intake to daytime only and extending the length of the nocturnal fast may have beneficial effects on metabolic health. The researchers recruited 14 individuals with T2D for the study, aged between 50 and 75 years (7 male, 7 female, average age 67.5 years) and body mass index (BMI) ≥25 kg/m2. The study consisted of two 3-week intervention periods: TRE and control (CON), separated by a wash-out period of at least 4 weeks. At the start of each intervention, participants had their body weight measured and were fitted with a continuous glucose monitoring (CGM) device which measured their blood sugar level every 15 minutes. They were instructed to keep to their normal sleep patterns and physical activity, and to maintain a stable weight. A food and sleep diary completed during the first intervention was used to ensure that diet during the second period was similar in both quantity and quality. During TRE participants were instructed to consume their normal diet within a 10-hour window during the daytime, and to complete their food intake no later than 1800H. Outside this time window they were permitted to drink water, plain tea, or black coffee, and zero-calorie soft drinks were also allowed during the evening if consumed in moderation. During CON volunteers were only required to spread their normal food intake over at least 14 hours, with no other restrictions. The eating window for TRE averaged 9.1 h compared to 13.4 h in CON, while sleep-wake patterns were similar in each case with mean sleep durations of 8.1 h and 8.0 h, respectively. Mean body mass was comparable at the start of both TRE and CON and although volunteers were instructed to remain weight stable, a small but statistically significant weight loss occurred in response to TRE but not CON. TRE was found to decrease 24-hour glucose levels, primarily as a result of lower nocturnal blood sugar, and the average time spent with blood glucose in the normal range increased to 15.1 hours versus 12.2 hours during the CON phase. Morning fasting glucose was consistently lower among the TRE group than those on the control diet, which may be the result of lasting changes in nocturnal glucose control. Time spent in hypoglycaemia (low blood sugar) was not significantly increased by TRE and no serious adverse effects were reported resulting from the protocol, demonstrating that an eating window of approximately 10 h is a safe and effective lifestyle intervention for adults with T2D. Approximately half-way through each intervention, liver glycogen levels were assessed in the morning following the 10 h or 14 h night-time fast period, and were measured again at the end of each study period after an 11 h fast for both TRE and CON. In both cases, liver glycogen did not differ significantly between TRE and CON and an analysis of liver fats showed no difference in their quantity or composition between interventions. Unlike a previous study into TRE, this one did not show that the protocol had any effect on insulin sensitivity, however the earlier research had used a much shorter 6 h food intake window with the last meal being consumed at 15:00 h. This resulted in a longer fasting period which may have been more effective but was felt to be unrealistic to incorporate into the lifestyle of most adults with T2D. The team advise: “Future studies will be needed to reveal whether the duration of the fasting period is indeed crucial in determining positive effects on insulin sensitivity.” The authors say: “Mechanisms underlying the improvement in glucose regulation upon TRE remain unclear. Our results show that TRE did not improve peripheral and liver insulin sensitivity, skeletal muscle mitochondrial function, energy metabolism or liver fat content, all of which are known to be affected in T2D.” They propose that the mechanisms involved in the effects and their implications should be investigated further, with particular focus on studying nocturnal glucose metabolism in more detail. Limitations of this research include its relatively short duration and that some but not all participants were on glucose-lowering medication which may have caused TRE to have less effect. Despite this, a 3-week intervention period has been found to be long enough to affect the variables being analysed, and the authors highlight that only recruiting volunteers who were not on medication would reduce the study’s relevance to the general T2D population. The authors conclude: “A daytime 10 h TRE regimen for 3 weeks decreases glucose levels and prolongs the time spent in the normal blood sugar range in adults with T2D as compared with spreading daily food intake over at least 14 h. These data highlight the potential benefit of TRE in T2D” They also suggest: “Since our TRE protocol was feasible and safe, and resulted in improved 24 h glucose levels, it would be interesting to examine the impact of 10 h TRE on glucose regulation and insulin sensitivity in type 2 diabetes in the long term to address the clinical relevance of TRE.” To read the original article click here.

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A Cure for Diabetes?

AHA Publisher — Mon, 25 Oct 2021 07:00:03 +0000

American Technion Society via Newswise – A novel approach to treating type 2 diabetes is being developed at the Technion. The disease, caused by insulin resistance and reduction of cells’ ability to absorb sugar, is characterised by increased blood sugar levels. Its long-term complications include heart disease, strokes, damage to the retina that can result in blindness, kidney failure, and poor blood flow in the limbs that may lead to amputations. It is currently treated by a combination of lifestyle changes, medication, and insulin injections, but ultimately is associated with a 10-year reduction in life expectancy. Led by Professor Shulamit Levenberg, Ph.D. student Rita Beckerman from the Stem Cell and Tissue Engineering Laboratory in the Technion’s Faculty of Biomedical Engineering presents a novel treatment approach, using an autograft of muscle cells engineered to take in sugar at increased rates. Mice treated in this manner displayed normal blood sugar levels for months after a single procedure. The group’s findings were recently published in Science Advances. Muscle cells are among the main targets of insulin, and they are supposed to absorb sugar from the blood. In their study, Prof. Levenberg’s group isolated muscle cells from mice and engineered these cells to present more insulin-activated sugar transporters (GLUT4). These cells were then grown to form an engineered muscle tissue, and finally transported back into the abdomen of diabetic mice. The engineered cells not only proceeded to absorb sugar correctly, improving blood sugar levels, but also induced improved absorption in the mice’s other muscle cells, by means of signals sent between them. After this one treatment, the mice remained cured of diabetes for four months – the entire period they remained under observation. Their blood sugar levels remained lower, and they had reduced levels of fatty liver normally displayed in type 2 diabetes. “By taking cells from the patient and treating them, we eliminate the risk of rejection,” Prof. Levenberg explained. These cells can easily integrate back into being part of the body and respond to the body’s signalling activity. Currently around 34 million Americans, just over 1 in 10, suffer from diabetes, 90% of them from type 2 diabetes. An effective treatment – and one that is a one-time treatment rather than daily medication – could significantly improve both quality of life and life expectancy of those who have diabetes. The same method could also be used to treat various enzyme deficiency disorders. To read the original article click here.

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Apple Cinnamon Baked Oatmeal Recipe

AHA Publisher — Thu, 16 Sep 2021 07:00:08 +0000

Dr. Josh Axe, DC, DNM, CN – How about a warm bowl of oatmeal for breakfast? Add kefir, apples, raisins and nuts — and I’m game. My baked oatmeal recipe is the perfect way to start your day. The steel cut oats give it a hearty, chewy texture, and the spices I add, like cinnamon, nutmeg and cardamom, create a really well-rounded flavor. This is a great go-to breakfast because oats are gluten-free and easier to digest than grains that contain gluten. So for those of you who like to avoid eating gluten foods, like me, try this easy and healthy baked oatmeal recipe. Steel Cut Oats vs. Rolled Oats It’s easy to get confused about the difference between steel cut oats and rolled oats. When looking through the oats selection at the grocery store, it seems like every package has big health and flavor claims, so which one is better? I use steel cut oats in this recipe because they go through very little processing, as opposed to instant or quick oats. Think about it this way: all types of oatmeal start out as plain groats, which are the kernels from whole grains. The difference is in what’s done to the groats during processing. For steel cut oats, the groats are split, or cut into pieces. That’s why they have a chewier texture and nuttier flavor. They also have less of an impact on your blood sugar levels because they aren’t highly processed. With rolled oats, the groats are steamed to make them soft, pressed between rollers and then dried. They go through a bit more processing than steel cut oats, and for that reason, they cook quicker. For this baked oatmeal recipe, I chose to use steel cut oats because the nutty flavor and hearty, bigger pieces go perfectly with the other ingredients. Nutrition Facts One serving of my baked oatmeal recipe contains roughly the following (1, 2, 3, 4): 353 calories 13 grams of protein 19 grams of fat 47 grams of carbohydrates 8 grams of fiber 22 grams of sugar 0.53 milligrams thiamin (49 percent DV) 0.35 milligrams riboflavin (32 percent DV) 1 milligram vitamin B5 (22 percent DV) 0.3 micrograms vitamin B2 (15 percent DV) 0.15 milligrams vitamin B6 (12 percent DV) 48 milligrams choline (11 percent DV) 225 IUs vitamin A (10 percent DV) 29 micrograms folate (7 percent DV) 3.5 milligrams vitamin C (5 percent DV) 0.8 milligrams vitamin E (5 percent DV) 0.6 milligrams niacin (4 percent DV) 3 micrograms vitamin K (3 percent DV) 3 milligrams manganese (174 percent DV) 427 milligrams phosphorus (61 percent DV) 0.3 milligrams copper (41 percent DV) 3 milligrams zinc (40 percent DV) 116 milligrams magnesium (37 percent DV) 538 milligrams sodium (36 percent DV) 18 micrograms selenium (33 percent DV) 237 milligrams calcium (24 percent DV) 2.4 milligrams iron (14 percent DV) 567 milligrams potassium (12 percent DV) Here’s a quick glance at some of the top health benefits associated with the ingredients in this baked apple cinnamon oatmeal recipe: Oats: Oats are high in fiber, so they help to lower cholesterol levels and make you feel full and satisfied, without experiencing cravings soon after eating them because of fluctuating blood sugar levels. Eating oats can also help to boost your immune system and reduce inflammation, helping you to fight disease. (5) Apples: Apples have very strong antioxidant and anti-inflammatory activity, so they can help health conditions like diabetes, heart disease and cancer as well as digestive issues. Plus, apple nutrition includes vitamin C, which has anti-aging effects, and potassium. (6) How to Make Apple Cinnamon Baked Oatmeal Before you get your ingredients together for this baked oatmeal recipe, preheat your oven to 350 degrees Fahrenheit. Your first step is to add the following ingredients to a pot: 4 cups of coconut milk, ½ cup coconut sugar, 2 tablespoons of butter, ½ teaspoon of salt, ¼ teaspoon nutmeg, ¾ teaspoon cinnamon and ⅛ teaspoon of cardamom. Bring the mixture to a boil over high heat. Next, add in 2 cups of chopped apples, 2 cups of steel cut oats, 1 cup of chopped nuts (I chose walnuts) and ½ cup of raisins. Mix all of these ingredients together until they are well-combined. Your last step is to transfer the mixture to a greased 9×13 pan, or use an oven-safe pot and bake for 30 to 35 minutes. The top of your baked oatmeal should be slightly crispy and you can add some more nuts for an extra crunch. Transfer your spiced, apple gluten-free oatmeal to a large bowl… and enjoy! INGREDIENTS: 4 cups full-fat, canned coconut milk ½ cup coconut sugar 2 tablespoons butter ¾ teaspoon cinnamon ¼ teaspoon nutmeg ⅛ teaspoon cardamom 2 cups steel cut oats 2 cups chopped apples ½ cup raisins 1 cup chopped nuts ½ teaspoon sea salt DIRECTIONS: Preheat oven to 350 F. Bring coconut milk, coconut sugar, butter, salt, nutmeg, cardamom and cinnamon to boil in pot over high heat. Add remaining ingredients to pot and mix. Transfer contents to greased dutch oven and bake for 30–35 minutes. To read the original article click here.

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Why You Get Tired After Eating: Causes, Concerns & How to Stop

AHA Publisher — Fri, 20 Aug 2021 07:00:59 +0000

Jillian Levy, CHHC via Dr. Axe – If you frequently feel tired after eating, you’re probably wondering if there’s anything you should specifically avoid or eat in order to lift your energy. Feeling sleepy after eating is a common problem, one that many people experience post-lunch (hence the name “the afternoon slump”). This is also the same time of day when sugar cravings and a desire for caffeine tend to kick in, both of which are tempting because they can offset afternoon fatigue. Rather than masking your tiredness with sweets and coffee, a better approach is to structure your meals in a way that helps sustain your energy. Below we’ll look at just how to do this, plus foods to limit that can zap your energy. Why Am I Tired After Eating? (Causes) What is it called when you get tired after eating? Another way to describe being in a “food coma” is postprandial fatigue, also called postprandial somnolence. You’re most likely to feel this way after eating a big meal, especially one high in fat, refined carbs and/or sugar (once the sugar rush wears off). If you find that your motivation and focus tank shortly after finishing a meal, you probably ask yourself, “Why do I crash after I eat?” One of the main causes of feeling tired after eating is a drop in blood sugar (glucose). After you initially eat sweets or refined carbs you experience heightened insulin levels, but a couple hours later levels fall as your “blood sugar crashes.” This can cause feelings of lethargy, fatigue, cravings and brain fog, although the severity of these symptoms varies from person to person. Sugar and processed “white” carbs also cause more serotonin to be released, which is a “happy chemical” but one that can also make you feel relaxed and drowsy. Other reasons you feel sleepy after eating include the way your parasympathetic nervous works and your circadian rhythm. Your parasympathetic nervous system is the part of your nervous system that is in charge of “rest and digest” processes. It responds to you eating a meal by making you feel more relaxed. As an article published in Time magazine explains, “animals—humans included—have built-in ‘vigilance signals’ that keep them awake and alert when hungry. These signals help them locate and acquire food. It follows that once an animal (or a human) has eaten a lot, these vigilance signals dissipate and are replaced by feelings of fatigue.” Eating also causes blood to be rushed to your digestive system to help with digestion. It’s actually a lot of work for your body to break down food, and this process uses a lot of energy and can cause your mood and level of arousal to dip. Your circadian rhythm, or “internal clock,” plays a role in your energy levels throughout the day, including after you eat. It’s considered mostly natural and “normal” to feel a little tired in the afternoon, usually around 2 p.m. to 4 p.m., which is a couple hours after most people’s lunch time. You may actually be sleepy due to your normal circadian cycle rather than because of your last meal. Should You Be Concerned? While it’s relatively normal to feel a lag in energy after a big meal, especially in the late afternoon or before bed, if you chronically feel tired this can be a sign that another condition is at play. Aside from feeling tired after eating, monitor yourself for signs of reactive hypoglycemia (when too much insulin is produced and released, usually following a sugary or carb-heavy meal). Usually these symptoms kick in about three to four hours after a meal. If you experience muscle weakness, feelings of nervousness, pale skin, shakiness, sweating and lightheadedness, then speak with a doctor for further investigation. Another set of symptoms to be aware of is those caused by food allergies/sensitives. If you frequently feel like you have brain fog throughout the day, mood swings, signs of inflammation like skin rashes or breakouts, digestive issues, and joint/muscle pain, then talk to a specialist about whether or not you may be experiencing an allergic reaction. How to Stop Getting Tired After Eating What are foods that cause fatigue? You want to avoid consuming too many carbs (especially refined carbs) and sugar all at once, without enough protein foods, fiber and fat to balance things out. Big, heavy, high-fat meals — those that include fried foods, fast food and processed meats — can also wipe out your energy since these can take a while for your body to digest. For some people, a food sensitivity may also contribute to post-meal sleepiness. Potential food sensitive or allergens can include wheat/gluten, dairy, nuts or shellfish. Of course, alcohol can also diminish your mood and ability to focus, so skip the alcoholic drinks if you know you need to be up and running. Why do you get tired after a big meal, and is it better to “graze” instead? Meal timing really comes down to preference, since every person is a bit different. Some prefer to eat two to three meals per day, for example, if they’re practicing intermittent fasting, while others do best eating about every three to four hours. Do some experimentation to see which schedule suits you best. You might be someone who benefits from eating three smaller meals and one to two snacks daily, since these smaller meals can put less pressure on your digestive system. Which type of meal composition is best for preventing fatigue? Overall, aim to strike a balance by including some high-fiber foods, healthy fats, protein and vegetables. Be careful not to load up on refined carbs like pasta dishes, cereal, grain bowls without protein, noodle dishes, sweets, etc. When in doubt, add some vegetables to a protein dish, such as sautéed chicken or fish, and incorporate some fat, such as olive oil or avocado slices, to round things out. Keep in mind however that too much protein causes some people to feel lethargic, possibly because of increased release of tryptophan, an amino acid found in protein foods like turkey, milk, meat and eggs that triggers serotonin production. What foods are best for lifting your energy? Focus on eating enough protein first and foremost, such as: poultry grass-fed meat eggs yogurt fish plant proteins like beans and nuts Complex carbs, such as whole grains, vegetables and fruit, can also give you a quick supply of energy — just don’t overdo it. Foods that supply you with B vitamins, like B12 and B6, vitamin D and iron can also help support higher energy levels. B vitamins and iron are especially important for supporting digestion and metabolic processes that convert the nutrients in your diet into usable energy. Finally, make sure to stay hydrated by drinking plenty of water (and not too much caffeine, alcohol or sugary drinks), since hydration is key for feeling your best. When to See a Doctor Aside from improving your diet, including by adjusting when and what you eat, you can also help fight fatigue by: focusing on getting enough sleep managing stress getting sunlight exposure during the daytime exercising (for example, a post-lunch walk outside or a short workout and stretching can often help fight off sleepiness) If these strategies don’t help, it’s a good idea to visit your doctor about testing for food sensitivities, a thyroid issue and other potential health conditions, such as anemia, that may contribute to your tiredness. This is especially important if your fatigue interferes with your ability to work, attend school, parent, exercise, etc. Your doctor can run several tests to check for signs of inflammation inside the body, including within the gastrointestinal tract, that may indicate an underlying cause of fatigue. You may also need a hormone panel test to check your thyroid and potentially other tests to rule out issues like nutrient deficiencies. Additionally, it may be recommended that you keep a food journal in which you record when and what you eat. This way you can form patterns and identify potential “trigger foods” or combinations. Conclusion Why do you get tired after you eat? One of the most common causes of getting tired after eating is an imbalance in blood sugar, usually from eating refined carbs and sugar without enough protein, fiber and fat. Heavy, fatty meals, big meals and the time of day can also contribute to your tiredness. If you get tired after eating lunch in the afternoon, it might simply be due to your circadian rhythm cycle. However, you shouldn’t feel so drained that you can’t focus. See a doctor if you also deal with signs of inflammation, GI issues or pain. To help prevent feeling sleepy after eating try eating balanced meals more regularly, such as every three to four hours. Drink plenty of water, and avoid too much sugar, alcohol, caffeine and processed grains. To read the original article click here.

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Low Glycemic Diet Results in Important Improvements for People with Diabetes

AHA Publisher — Tue, 10 Aug 2021 07:00:22 +0000

BMJ via News Medical – For people with diabetes, sticking to a low glycemic diet results in small but important improvements in blood sugar levels, cholesterol, weight and other risk factors, finds a study published by The BMJ today. These improvements were seen over and above existing drug or insulin therapy, suggesting that a low glycemic diet might be especially helpful as add-on treatment to help those with diabetes better achieve their targets, say the researchers. The glycemic index (GI) rates how quickly different foods affect blood sugar levels and research has shown that low-GI foods, such as vegetables, most fruits, pulses and wholegrains, can help keep blood sugar levels steady and reduce the risk of heart disease in people with diabetes. A low GI or GL (glycemic load) diet is therefore recommended for people with diabetes by clinical guidelines across the world. However, the last European Association for the Study of Diabetes (EASD) guidelines were published over 15 years ago and several trials have been published since then. So researchers set out to summarise the effect of low GI/GL dietary patterns on blood sugar control and other known risk factors in diabetes to help inform the update of the EASD guidelines for nutrition treatment. Their results are based on 27 randomised controlled trials published up to May 2021 investigating the effect of diets with low GI/GL in diabetes for three or more weeks. The trials involved a total of 1,617 participants with type 1 or 2 diabetes, who were predominantly middle aged, overweight or obese with moderately controlled type 2 diabetes treated with drugs or insulin. The trials were of varying quality, but the researchers were able to assess the certainty of evidence using the recognised GRADE system. The results show that low-GI/GL dietary patterns were associated with small but clinically meaningful reductions in blood sugar levels (HbA1c) compared with higher-GI/GL control diets. Reductions also occurred in other risk factors including fasting glucose (blood sugar levels after a period of fasting), LDL cholesterol, body weight, and C-reactive protein (a chemical associated with inflammation), but not blood insulin levels, HDL cholesterol, waist circumference, or blood pressure. The certainty of evidence was high for reduction in blood sugar levels and moderate for most other outcomes, suggesting the available evidence provides a good indication of the likely benefit in this population. The researchers point to some limitations that may have affected their results, such as inconsistent evidence for the effect of low GI/GL dietary patterns on LDL cholesterol and waist circumference, and the small number of available trial comparisons for blood pressure and inflammatory markers. However, they say their findings show that low GI/GL dietary patterns “are considered an acceptable and safe dietary strategy that can produce small meaningful reductions in the primary target for glycemic control in diabetes, HbA1c fasting glucose, and other established cardiometabolic risk factors.” “Our synthesis supports existing recommendations for the use of low GI/GL dietary patterns in the management of diabetes,” they conclude. To read the original article click here.

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Boost Your Gut Health with a Single Avocado a Day

AHA Publisher — Thu, 07 Jan 2021 08:00:55 +0000

Sara Middleton via NaturalHealth365 – The avocado, aka the “alligator pear,” might be one of the most popular additions to a brunch spread, Mexican dish, or smoothie thanks to its rich flavor and creamy texture. Yet, in spite of its widespread popularity, many people still doubt if avocados are really good for us. Well, not only is this fruit healthy for us, but researchers have also determined that the avocado appears to be an excellent dietary choice for boosting gut health. And, with the strength of the immune system being dependent on good digestive function … this news is more important than ever! Eating One Avocado a Day Improves the Diversity of the Gut Microbiome, New Study Finds Researchers from the Division of Nutritional Science at the University of Illinois conducted a randomized controlled trial, including 163 adult men and women. Study participants were obese or overweight (and matched by age, sex, and fasting glucose levels). They were given one special meal per day that contained the same amount of calories for both the experimental and the control group – except that the experimental group’s meal had an avocado in it. The men and women in the experimental group ended up eating 175 grams or 140 g of avocado per day for 12 weeks, respectively. Other than this special meal, the participants were told to maintain their normal diets. After periodically collecting blood, urine, and fecal samples as well as other information related to the meals, the researchers found that after 12 weeks, avocado eaters had: Significantly greater diversity and concentrations of certain friendly gut bacteria, including Faecalibacterium, Lachnospira, and Alistipes Greater fat excreted in the stool along with lower amounts of bile acids, which the researchers interpreted as absorbing less energy from the foods they were eating (which could explain why avocados have been shown to help people lose weight) The researchers concluded that “this nutrient-dense food affects digestive physiology, as well as the composition and metabolic functions of the intestinal microbiota.” Beyond Gut Health: Here Are 4 Other Known Health Benefits of Avocado (Plus Tips on How to Purchase) Need inspiration to add avocado to your grocery list this week? Here are four known health benefits other than improving gut health: One medium avocado contains a whopping 12 grams of fiber, nearly half of the daily recommended amount (fiber is good for your gut and also for controlling blood sugar levels and helping you feel full). Avocados are loaded with other healthy nutrients, as well, including heart-healthy monounsaturated fatty acids and polyunsaturated fatty acids, vitamin E, vitamin C, folate, magnesium, copper, and potassium. Avocado has been associated with improved cholesterol and triglyceride levels (in addition to lowered body fat). Fat-rich avocados appear to help the body absorb fat-soluble nutrients from other foods more effectively, as was shown in one 2005 study published in the Journal of Nutrition When possible, buy and use real avocados and avoid buying avocado oils – or at least be very judicious about the brands you trust. A recent study published in the peer-reviewed journal Food Control determined that 82 percent of domestic and imported avocado oils tested were either rancid or contained other oils (including soybean oil) even in some of the products labeled as “extra virgin” or “pure.” The researchers coded the oils tested, so we don’t know which brands failed to stack up. However, they do offer some tips on buying good avocado oil in their press release: While the taste can vary by region, fresh avocado oil should taste a bit like mushrooms – buttery and slightly grassy. Virgin avocado oil should be green; refined avocado oil is light yellow to clear. Store oil in a cool dark cabinet to preserve its freshness and keep it away from light and heat (ideally, purchase it in a dark glass container) since even high-quality oil goes rancid eventually. Rancid avocado oil smells stale, almost like play-dough. As for buying the real thing, know that your avocado is ready to eat when it feels slightly soft and yields to gentle pressure. If your avocado is too hard, it is probably not ripe enough, if it’s too mushy, it is likely overripe. And, of course, buy organic – whenever possible. Sources for this article include: Studyfinds.org, Eurekalert.org, Eurekalert.org, Eurekalert.org, Sciencedirect.com, Academic.oup.com, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Protein Peanut Butter Fudge Recipe: A Low-Sugar Treat

AHA Publisher — Thu, 07 Jan 2021 08:00:07 +0000

Dr. Josh Axe, DC, DMN, CNS – Fudge is a classic childhood favorite. It brings back warm memories of after-dinner treats with family. But like so many of the recipes we enjoyed years ago, when I look at the ingredients in traditional fudge recipes, I cringe. Conventional fudge is often filled with refined sugar, corn syrup and other ingredients I avoid. This peanut butter fudge recipe is going to knock your socks off. Not only is it super simple to make (we’re talking five minutes prep, 30 minutes setting time), it’s also good for you. That’s right, this easy peanut butter fudge is healthy and tastes delicious. Once you try this fudge, you’ll never go back to the other stuff. Key Ingredients If you look at an old-fashioned fudge recipe, there aren’t too many ingredients. The problem is that the ones on the list are pretty bad for you. A batch of fudge usually takes several cups of white sugar. The sweet substance is inflammatory and can cause heart problems and increase your risk of diabetes, obesity, cancer and fatty liver disease. If you’re trying to maintain normal blood sugar, white sugar is one of the worst things you can have. It spikes your blood sugar levels quickly, which then drops dramatically soon after, causing irritability, headaches and a lack of energy. Compare that to the mere ¼ cup of maple syrup we use in this recipe. Now, while maple syrup is still a sweetener, it’s a natural kind, so it comes with benefits like antioxidants and trace minerals, which table sugar doesn’t have. It’s also lower on the glycemic index, so when you do have maple syrup, it doesn’t affect your blood sugar quite as drastically as white sugar. But what I like best about this peanut butter fudge recipe is all the other good stuff it contains. Instead of making a chocolate-based fudge, I opted for a peanut butter version. Now, there’s often a lot of debate about whether peanut butter is bad for you or not. Many of the big brands are — they’re full of hydrogenated oils and moldy peanuts. But if you choose an organic peanut butter, made from Valencia peanuts, with just peanuts and maybe salt in the ingredients list, the spread can be a really healthy option. Coconut butter helps to make this easy peanut butter fudge flavorful and chewy, too. It’s made from ground coconut meat and has a variety of benefits. The healthy fats in this and the coconut oil make this peanut butter fudge a great snack option if you’re on a ketogenic diet (just substitute the maple syrup for stevia). While the peanut butter in this fudge recipe gives it some protein, you can easily add even more and make this fudge a great post-workout snack by adding in peanut butter-flavored protein powder made from bone broth. Bone broth is full of ingredients like collagen and gelatin, which promote healthy bones and help you feel good from the inside out. It’s also a fun way to tailor this peanut butter fudge recipe to your tastes; while I love the double-dose of peanut butter and PB-flavored protein made from bone broth in my fudge, you could opt for a dark chocolate protein to get more of a classic chocolate taste. How to Make Peanut Butter Fudge Since this peanut butter fudge takes so little time to prepare, let’s get it going! First, add all of the ingredients to the food processor. I start with the coconut butter and coconut oil. Next, I add in the peanut butter. Then, I add in the maple syrup. You can do this in any order you like, though. Don’t forget the protein powder if you choose to use it! Blend the ingredients together until the fudge mixture is smooth. You can add more coconut oil here if necessary. Then, line an 8×8 baking dish with parchment paper and pour the peanut butter fudge mixture into it. Use a rubber spatula to evenly distribute the mix around the pan. Stick the pan in the freezer for 30 minutes or until the peanut butter fudge has hardened. Serve and enjoy! To keep extras, store the fudge in the refrigerator. Protein Peanut Butter Fudge Recipe DESCRIPTION This peanut butter fudge recipe is going to knock your socks off. Not only is it super simple to make (we’re talking five minutes prep, 30 minutes setting time), it’s also good for you. INGREDIENTS 1 cup coconut butter 1 cup creamy organic peanut butter (with Valencia peanuts) 1 tablespoon peanut butter (or pure) flavored protein powder made from bone broth (optional) ½ cup melted coconut oil ¼ cup maple syrup ¼ teaspoon sea salt INSTRUCTIONS Add all the ingredients to a food processor and blend until mixture is smooth, adding more melted coconut oil if needed. Pour the mixture into a 8×8 baking dish lined with parchment paper. Freeze for 30 minutes or until ready to serve. To read the original article click here. For more articles from Dr. Axe click here.

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Is Your Eggnog Latte Killing You? Here’s the Truth & a Great Alternative

AHA Publisher — Tue, 05 Jan 2021 08:00:20 +0000

Dr. Don Colbert – Does an eggnog latte killing you sound a bit drastic? Sure. But, it’s also an uncomfortable truth. Our highly ultra-processed sugar diets are killing us. Literally. But, with every truth comes freedom. You have a choice. Here’s a tale of 2 eggnog lattes. One that has almost 1/4 cup of sugar per serving (52 grams!), and our Keto Zone Healthy Eggnog Latte – delicious and nourishing – with only grams of net carbs. Choose your Eggnog Latte wisely. Then, let us know how healthy Keto Zone recipes have changed your health! Read to the end of this article to find out how to submit a testimonial and enter to win Dr. Colbert’s newest book! Keto Zone Healthy Eggnog Latte Ingredients 8 ounces strongly brewed coffee 4 ounces of coconut milk 1 scoop Keto Zone Eggnog MCT Oil powder 1 scoop Keto Zone Coconut Hydrolyzed Collagen pinch of salt Instructions Place all ingredients in a blender. Blend until smooth and foamy. Take care to allow steam to escape so it doesn’t erupt out of the blender. Pour into a mug and serve. Makes 1 serving. You can also make this with cold coffee and pour over ice in the summer – delish! Nutrition info: The Tale of 2 Eggnog Lattes If you’re like many people around the world, you may head to your local Starbucks and buy a latte now and then. In fact, Starbucks sold approximately $26.51 billion worth of drinks, foods, and merchandise globally in 2019 (1). That’s a lot of lattes. And while each latte might only set you back $6 or so, the real price is in your health. You see, you’ve got a choice when it comes to Eggnog Lattes. You can spend your money and health on a latte that contains ultra-processed ingredients, or you can step it up with a nourishing Keto Zone Healthy Eggnog Latte. EGGNOG LATTE #1: COULD A LATTE REALLY BE DEADLY? At your nearest drive-up, it’s so easy to roll in and grab a tasty commercial eggnog latte. Hand over a few bucks, and receive a steaming hot treat. So, what’s the harm? The ingredients in that latte are lethal. Yes, that’s right. For a few bucks you’ll receive almost 1/4 cup of sugar in your travel mug. Fifty-two grams per 16 ounces. Sugar is one hallmark of a lethal ultra-processed diet, and consuming this much in a beverage along with caffeine is absolutely detrimental to health. ULTRA-PROCESSED DIETS, MORTALITY, AND HEALTH In fact, study after study has linked ultra-processed diets with altered blood sugars, negative cardiovascular effects, ad even increased risk of death (2). In one study, participants who ate the Standard American Diet consumed 14.4% of the total weight from ultra-processed foods. This accounted for 29.1% of their total daily caloric intake. Incredibly, with every 10% increase in ultra-processed foods, the risk for all-cause death increased by 14%! Another study published in late 2019 of more than 100,000 participants found that consumption of ultra-processed foods is significantly linked to an increase in the incidence of Type 2 Diabetes (3). What’s more, when you combine caffeine and sugar, you do double damage to your health. Caffeine can disrupt the sensitivity of insulin in cells, even in otherwise healthy people, when consumed with sugar. This means the glucose has nowhere to go, and blood sugars may begin rising. Other studies have found that when caffeine and liquid sugar are consumed, the caffeine impairs sensitivity to insulin, which impairs the body’s ability to deal with the sugar (4). Meta-analysis has shown this is consistently an issue, for both healthy subjects and those with impaired blood sugars to start (5). It’s literally killing us. LATTE #2: KETO ZONE HEALTHY EGGNOG LATTE IS ACTUALLY NOURISHING On the other hand, you can choose the 2nd latte, one that nourishes your body. The star of this recipe is the Eggnog MCT Oil Powder. A high-quality MCT Oil powder, such as Keto Zone Eggnog MCT Oil powder works throughout the body to support health, brain health, nutrient absorption, skin, and energy. In fact, the potent medium-chain triglyceride caprylic acid (C8) supports: Heart Health: MCT Oil Powder has been shown to support healthy cholesterol profiles including healthy LDL cholesterol levels, LDL particle numbers, and HDL cholesterol (6, 7). Anti-inflammatory actions: MCTs support anti-inflammation in the body. In 2014, a study of 30 adults found that consuming MCTs for 30 days promoted healthy LDL, HDL, and C-reactive protein (a marker for inflammation) (1). Brain Health: Ketones produced from the keto diet and MCT Oil Powder are associated with many benefits, including support of brain health, healthy aging, and healthy brain function (8). Healthy Weights: MCTs have been shown to support healthy weight and BMI while keeping dieters more satiated than those eating high carbs. Energy: MCTs feed the mitochondrias of cells. These cellular components are energy producers. Healthy Blood Sugars, Healthy Digestions, and more And how many grams sugar in Latte, #2, our Keto Zone Healthy Eggnog Latte? Zero. What About You? Tell Us Your Keto Zone Healthy Story & Enter to Win! How have healthy Keto Zone recipes changed your life in the past weeks, months, or years? We want to know! Send us your own testimonial regarding Keto Zone, Dr. Colbert’s Keto Zone books, and/or Keto Zone recipes. Simply text your unbiased testimonial with pictures or video to (407)512-9807, email to testimony@ketozone.com, or call us at (407)732-6952 to leave it. Entry Rules: Each testimonial that includes a picture or video will be entered in a drawing to win Dr. Colbert’s new book, Dr. Colbert’s Healthy Gut Zone. To make sure you are entered, send in your testimonial as directed above. Then, add a comment below and let us know you sent it in! Make sure to indicate if you sent a picture or video. A winner will be randomly chosen at the end of January 2021. Bottom Line You’ve got a choice in the Tale of Two Eggnog Lattes, just as you have a choice with every food and drink decision you make. This year, choose your health, skip the sugar, and try our Keto Zone Healthy Eggnog Latte. To read the original article click here. For more articles from Dr. Colbert click here.

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