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Does a Macrobiotic Diet Help with Diabetes?

AHA Publisher — Fri, 16 Dec 2022 08:00:31 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What happens when you add massive amounts of carbohydrates in the form of whole grains to the daily diet of people with type 2 diabetes? Why are macrobiotic diets apparently so effective at reducing blood sugar levels in diabetics within just a few weeks’ time? The diet is centered around whole grains—brown rice, barley, and millet—so might the high fiber intake improve the gut microbiome, the friendly flora in our colon, which then leads to a reduction in insulin resistance? Or, perhaps it’s because the diet is also rich in vegetables, so that corrects some kind of low-grade acidosis from the high levels of animal protein in their regular (non-macrobiotic) diets. Regardless of the reason, researchers found a significant difference after just 21 days. Can macrobiotic diets also help with longer term blood sugar control? I examine this in my video Flashback Friday: Benefits of a Macrobiotic Diet for Diabetes. How about a six-month dietary intervention with wildly out-of-control blood sugars? As you can see at 0:51 in my video, hemoglobin A1c offers a sense of one’s average blood sugars over the previous few months. An A1c level of 5, for example, would mean that your blood sugars have been in the double digits most of the time over the last few months, indicating that your sugars have been at a normal, healthy, non diabetic level. But, an A1c of 6 is prediabetes territory and 6.5 can be a sign of full-blown diabetes; an A1c under 7 is considered controlled diabetes—what diabetics are striving towards with pills and insulin injections—and a level over 7 is considered out-of-control diabetes. In the macrobiotic diet study, the average A1c level started out off-the-charts at 12.6. The subjects had been averaging blood sugars in the 300s for months, despite all having been on insulin injections. What happened when the study participants were placed on the so-called Ma-Pi 2 diet, a strictly plant-based macrobiotic-style diet centered around whole grains, vegetables, and beans, with some sesame seeds and green tea? After just six months on the diet, their A1c levels dropped from a wildly out-of-control diabetic 12.6 to averaging a non diabetic 5.7. What’s more, although the subjects were getting daily insulin injections when their A1c was an astronomical 12.6, they achieved non diabetic 5.7 on the diet after they had all been able to eliminate their insulin. Within only six months, 100 percent of the study participants started out on insulin with out-of-control diabetes and ended with 0 percent on insulin and averaging non diabetic blood sugars. That’s the power of plants. Also within those six months, three-quarters were off all of their diabetes medications completely. Any side effects? Their bad LDL cholesterol dropped by 20 percent and their triglycerides dropped by nearly 40 percent. (And, of course, let’s not forget that anyone starting a strictly plant-based diet must ensure a regular, reliable source of vitamin B12.) All we needed was a randomized, controlled trial, and we got one: Type 2 diabetics were randomized to the macrobiotic diet versus the recommended American Diabetes Association-type diet. You can see an example of a typical day on the macrobiotic diet below and at 2:59 in my video, which includes a savory whole-grain cake for breakfast; brown rice sesame balls for a snack; a vegetable millet soup with a brown rice salad, a lot of vegetable sides, and adzuki beans for lunch; more whole grain snacks; and, similar to lunch, a dinner of vegetable barley soup with a lot of vegetables and chickpeas; and green tea throughout the day. On the more standard diabetic diet, participants might have low-fat milk and whole-wheat bread for breakfast; a Mediterranean lunch with vegetables and beans; fruit for a snack; and a bean and vegetable soup, whole-grain bread, agretti (a green leafy vegetable), and baked fish for dinner. I have to say, that’s a pretty healthy control diet. The researchers could have compared the macrobiotic diet to a trashy one, but they wanted to stack it up against the diet diabetes groups recommend. So, what happened? The macrobiotic diet won out on every measure of blood sugar control. You can view the numbers in the graph below and at 4:00 in my video. At the start of the study, participants had fasting blood sugars in the 120s. That’s bad, but they were diabetics, after all. Normal fasting blood sugars, like when you wake up in the morning before having breakfast, should be at least in the double digits and under 100. When subjects were put on the relatively healthy, more standard diabetic diet, their blood sugars got better over the three-week study, dropping from the 120s down into the 110s. (That’s the best the American Diabetes Association-type diet can do.) Compare that to an isocaloric macrobiotic diet, meaning with the same number of calories. On the macrobiotic diet, subjects improved within days and achieved normal fasting blood sugars within a week. A full 100 percent of those on the macrobiotic diet got their fasting blood sugars under 110, whereas less than half of those on the diabetes diet did. And, that was achieved while on fewer drugs. In the control group, one participant was able to reduce their oral hypoglycemic medications, whereas five of the seven on such drugs in the macrobiotic group had to stop taking them. Otherwise, if they had continued taking the drugs, their blood sugars would have fallen toolow. So, the macrobiotic diet gave better results on fewer drugs. That’s the power of a reallyhealthy diet. As an aside, what a poke in the eye with a sharp stick this study was to the low-carb crowd! Researchers took diabetics and put them on a 73 percent carbohydrate diet, adding 100 grams of carbs—in the form of grains, no less—to their daily diet. And what happened? Did their blood sugars skyrocket out of control? No, they got significantly better in a matter of days, with average fasting blood sugars starting out at 129 and falling to 95. And, in just three weeks, their bad LDL cholesterol plummeted down to 62, a nearly 48 percent drop. Is the macrobiotic diet perfect? No, but I offer some suggestions for improving it in my video Flashback Friday: Pros and Cons of a Macrobiotic Diet. Key Takeaways Macrobiotic diets have been shown to effectively reduce blood sugar levels in diabetics in just three weeks, perhaps due to its high fiber content or being rich in vegetables. A six-month dietary intervention showed that participants placed on the so-called Ma-Pi 2 diet, a strictly plant-based macrobiotic-style eating regimen with green tea, experienced significant improvements in their A1c levels, dropping from a wildly out-of-control diabetic 12.6 to averaging a non diabetic 5.7. As well, the subjects achieved non diabetic 5.7 on the diet after they had eliminated their insulin. Additionally, their bad LDL cholesterol dropped by 20 percent and their triglycerides dropped by nearly 40 percent. When type 2 diabetics were randomized to the macrobiotic diet versus the recommended American Diabetes Association-type diet, the macrobiotic diet won out on every measure of blood sugar control. And, although only one subject in the control group was able to reduce their oral hypoglycemic medications, five of the seven on such drugs in the macrobiotic group had to stop taking them lest their blood sugars fall too low. The study was likely very eye-opening to low-carb followers since the diabetics were put on a 73 percent carbohydrate diet, adding 100 g of carbs to their daily diet, and not only did their blood sugars improve, but their bad LDL cholesterol also plummeted. 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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A Fermented-Food Diet Increases Microbiome Diversity and Lowers Inflammation, Study Finds

AHA Publisher — Tue, 20 Jul 2021 07:00:26 +0000

Stanford Medicine via EurekAlert – A diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation, according to researchers at the Stanford School of Medicine. In a clinical trial, 36 healthy adults were randomly assigned to a 10-week diet that included either fermented or high-fiber foods. The two diets resulted in different effects on the gut microbiome and the immune system. Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings. “This is a stunning finding,” said Justin Sonnenburg, PhD, an associate professor of microbiology and immunology. “It provides one of the first examples of how a simple change in diet can reproducibly remodel the microbiota across a cohort of healthy adults.” In addition, four types of immune cells showed less activation in the fermented-food group. The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress. “Microbiota-targeted diets can change immune status, providing a promising avenue for decreasing inflammation in healthy adults,” said Christopher Gardner, PhD, the Rehnborg Farquhar Professor and director of nutrition studies at the Stanford Prevention Research Center. “This finding was consistent across all participants in the study who were assigned to the higher fermented food group.” Microbe diversity stable in fiber-rich diet By contrast, none of these 19 inflammatory proteins decreased in participants assigned to a high-fiber diet rich in legumes, seeds, whole grains, nuts, vegetables and fruits. On average, the diversity of their gut microbes also remained stable. “We expected high fiber to have a more universally beneficial effect and increase microbiota diversity,” said Erica Sonnenburg, PhD, a senior research scientist in basic life sciences, microbiology and immunology. “The data suggest that increased fiber intake alone over a short time period is insufficient to increase microbiota diversity.” The study will be published online July 12 in Cell. Justin and Erica Sonnenburg and Christopher Gardner are co-senior authors. The lead authors are Hannah Wastyk, a PhD student in bioengineering, and former postdoctoral scholar Gabriela Fragiadakis, PhD, who is now an assistant professor of medicine at UC-San Francisco. A wide body of evidence has demonstrated that diet shapes the gut microbiome, which can affect the immune system and overall health. According to Gardner, low microbiome diversity has been linked to obesity and diabetes. “We wanted to conduct a proof-of-concept study that could test whether microbiota-targeted food could be an avenue for combatting the overwhelming rise in chronic inflammatory diseases,” Gardner said. The researchers focused on fiber and fermented foods due to previous reports of their potential health benefits. While high-fiber diets have been associated with lower rates of mortality, the consumption of fermented foods can help with weight maintenance and may decrease the risk of diabetes, cancer and cardiovascular disease. The researchers analyzed blood and stool samples collected during a three-week pre-trial period, the 10 weeks of the diet, and a four-week period after the diet when the participants ate as they chose. The findings paint a nuanced picture of the influence of diet on gut microbes and immune status. On one hand, those who increased their consumption of fermented foods showed similar effects on their microbiome diversity and inflammatory markers, consistent with prior research showing that short-term changes in diet can rapidly alter the gut microbiome. On the other hand, the limited change in the microbiome within the high-fiber group dovetails with the researchers’ previous reports of a general resilience of the human microbiome over short time periods. Designing a Suite of Dietary and Microbial Strategies The results also showed that greater fiber intake led to more carbohydrates in stool samples, pointing to incomplete fiber degradation by gut microbes. These findings are consistent with other research suggesting that the microbiome of people living in the industrialized world is depleted of fiber-degrading microbes. “It is possible that a longer intervention would have allowed for the microbiota to adequately adapt to the increase in fiber consumption,” Erica Sonnenburg said. “Alternatively, the deliberate introduction of fiber-consuming microbes may be required to increase the microbiota’s capacity to break down the carbohydrates.” In addition to exploring these possibilities, the researchers plan to conduct studies in mice to investigate the molecular mechanisms by which diets alter the microbiome and reduce inflammatory proteins. They also aim to test whether high-fiber and fermented foods synergize to influence the microbiome and immune system of humans. Another goal is to examine whether the consumption of fermented food decreases inflammation or improves other health markers in patients with immunological and metabolic diseases, and in pregnant women and older individuals. “There are many more ways to target the microbiome with food and supplements, and we hope to continue to investigate how different diets, probiotics and prebiotics impact the microbiome and health in different groups,” Justin Sonnenburg said. To read the original article click here.

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Brain Food Blueberry Muffin

AHA Publisher — Tue, 06 Jul 2021 07:00:35 +0000

Dr. Don Colbert – Fuel your brain with these scrumptious low carb, high-fiber blueberry flax seed muffins perfect for adults and kids! Ingredients: 1 cup ground flax seed 1 tsp baking powder 1/8 cup olive oil 2 tsp cinnamon 1 tbsp vanilla extract 1 cup frozen blueberries, unsweetened 2 eggs, beaten 1/4 cup water Optional: Stevia if needed to sweeten Directions: Preheat oven to 350 degrees Combine all dry ingredients into mixing bowl Mix wet ingredients in separate bowl Fold wet ingredients into dry Bake for 18 minutes or until golden brown Let cool and enjoy! To read the original article click here. For more articles from Dr. Colbert click here.

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Low Carb Taco Wraps

AHA Publisher — Tue, 15 Jun 2021 07:00:43 +0000

Dr. Don Colbert – Enjoy this low carb, high fiber meal that kids will love too! INGREDIENTS: Romaine lettuce (full leaves, not chopped) 1 lb. lean ground meat (beef, chicken, or turkey) 1/2 tbsp garlic powder 1 tsp ground cumin 2 tbsp chili powder Crushed red pepper flakes, to taste 1 can black beans, drained and rinsed 1 can corn, drained and rinsed 1/4 cup water Salt and black pepper, to taste Optional: shredded cheese to garnish DIRECTIONS: In a large skillet, brown meat very well and season with salt and black pepper While cooking meat, prepare lettuce leaves on plate Add all spices to skillet and cook for 1 minute Add beans, corn and water until the water cooks out Taste for seasoning Fill each lettuce leaf with the prepared meat Garnish each wrap with shredded cheese or serve as is Enjoy! To read the original article click here. For more articles from Dr. Colbert click here.

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High Blood Pressure? Try This…

AHA Publisher — Mon, 26 Apr 2021 07:00:36 +0000

Dr. Don Colbert – Need help with high blood pressure? A new study shows that a high fiber diet can improve high blood pressure in those with type 2 diabetes. In fact, it was linked to a significant improvement in brachial-ankle pulse velocity, systolic blood pressure, and diastolic blood pressure. Unfortunately, most Americans fall far short of getting the recommended 20+ grams of fiber per day (1). But, as you’ll see, eating enough fiber is not difficult and affords many health benefits. Here’s what the study found, why it’s important, and how you can use fiber to improve your health. The Study: High Fiber Diet and High Blood Pressure Researchers studied the effects of a high fiber diet on 200 participants. The participants also had type 2 diabetes, the mean age of 50, and were overweight according to body mass index (Reference: Kapoor R, et al. Abstract P528. Presented at ACC Middle East Conference; Oct. 3-5, 2019; Dubai, United Arab Emirates). Each patient was given a diet prescription, monitored for compliance, and was followed for 6 months. The Results: High Fiber Diet and High Blood Pressure The participants with high blood pressure and type 2 diabetes, who followed a high-fiber, low-glycemic index diet showed significant improvements in cardiovascular disease markers. In fact, the following markers improved: Brachial-ankle pulse wave velocity Systolic blood pressure Diastolic blood pressure Serum cholesterol Waist-hip ratio Other Fiber Benefits Of course, fiber has other benefits in addition to improving high blood pressure. It can help with weight loss and fullness, blood sugars, triglycerides, healthy bacteria colonies in the gut, digestion and more (2, 3). How to Get More Fiber in Your Diet It’s actually not too hard to get more fiber, 25+ grams per day, in your diet. You can get good amounts by adding: Green and vegetables (3 servings will provide 6-9 grams) Nuts like walnuts, almonds, and more (2 servings will provide 4-6 grams) Seeds, especially chia seeds, flaxseeds, and hemp heart seeds (2 servings will provide 4-6 grams) Beans and legumes (1 serving will provide 3-4 grams) Fruits like berries (1 serving will provide 2-3 grams) If you eat grains, make sure they are whole or intact grains, such as whole oats (1 serving of steel-cut oats provides 4 grams) Fiber supplements like inulin and psyllium husk (one supplemental servings typically provides 5-8 grams fiber) More Ways to Lower Blood Pressure If you currently have high blood pressure, start by adding more fiber to your diet. You can also improve it by: Eating just 1-2 servings of berries per day, specifically blueberries. Blueberries have been shown to improve high blood pressure (4). Lose weight. This may sound easier said than done, but following Keto Zone diet will help you lose weight and keep it off (5). Exercise regularly and get heart rate up. When you exercise and increase your heart rate, it helps your arteries stay more elastic. Elastic, flexible arteries are vital to healthy blood pressure. What’s more, your flexibility and specifically trunk flexibility has a bearing on blood pressure. So, stay flexible for healthy arteries (6). Limit alcohol and quit smoking. Reduce stress. Here are everyday habits to reduce cortisol and stress. Bottom Line This study brings great news to those who suffer from high blood pressure and type 2 diabetes. It’s not difficult to add fiber, as long as you’re proactive and choosy with foods. And best of all, fiber can improve whole-body health. Choose a high fiber, low-sugar diet, and practice heart-healthy habits starting today. To read the original article click here. For more articles from Dr. Colbert click here.

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Sweet Potatoes Increase Vitamin A, Fiber in Bread

AHA Publisher — Mon, 29 Mar 2021 07:00:18 +0000

South Dakota State University via Newswise – Incorporating sweet potato puree into bread not only adds vitamin A, but also changes the starch composition by increasing the fiber content. Altering the starch composition means a greater portion of the carbohydrates will take longer to digest, so consuming a serving of bread is less likely to cause an increase in blood sugar—that can be beneficial for diabetics, according to assistant professor Srinivas Janaswamy of South Dakota State University’s Department of Dairy and Food Science. In addition, the increased amount of fiber, known as resistant starch, can help improve gut health. Approximately 463 million adults worldwide are living with diabetes, according to the International Diabetes Federation. That number is expected to reach 700 million by 2045. Results from lab-scale analyses on how the starch is absorbed and the amount of vitamin A, or beta carotene, available from bread in which 10 to 50% of the wheat flour is replaced with orange-fleshed sweet potato puree were recently published in the Institute of Food Technology’s Journal of Food Science. In summer 2018, Daniel Mbogo, then a research associate at the International Potato Center, worked with Janaswamy to formulate sweet potato-enriched breads through the U.S. Department of Agriculture’s Borlaug Fellowship Program and CGIAR, a global agricultural research partnership. Mbogo is now a doctoral student at Greenwich University in the United Kingdom. IPC senior food scientist Tawanda Muzhingi, also an adjunct professor at North Carolina State University at Raleigh, contributed to the research. “We hope through the U.S. Agency for International Development to create a laboratory to promote sweet potato research among land grant institutions in the United States and in developing countries,” Muzhingi said. Janaswamy’s research was also supported by U.S. Department of Agriculture National Institute of Food and Agriculture funding through the South Dakota Agricultural Experiment Station. Bread containing sweet potatoes puree is already being marketed in Kenya and sweet potato-based products are also being developed in the United States, Janaswamy noted. Starch Digestibility The researchers used an established laboratory technique to understand how starch digests, determining the percentages of rapidly digestible starch, slowly digestible starch and resistant starch absorbed over time. Differences in starch absorption between traditional and sweet potato-enriched bread occurred between one and two hours of digestion. In traditional bread, 75% of the starch is rapidly digested, while only 50% is rapidly digested starch when sweet potato puree replaces 50% of the wheat flour. Slowly digested starch decreases from 16.3% in traditional to 9.4% in the sweet potato bread and resistant starch increases significantly from 9% in traditional bread to 41% in sweet potato bread. The amount of starch in sweet potato bread that digests rapidly is significantly lower than that of traditional bread, Janaswamy said. This shift in starch content makes sweet potato bread a good option for diabetics, because the glucose is released more slowly. Furthermore, the sweet potato bread contains more resistant starch, which is fermented in the large intestine where it feeds the good gut bacteria. Vitamin A Availability By simulating digestion in the lab, the researchers evaluated how much beta-carotene is released from the bread matrix and is, therefore, available for the body to absorb from a 100-gram serving of sweet potato-fortified bread. When sweet potato puree replaces 50% of the flour, the bread can provide 82% of a 1- to 3-year old’s daily beta carotene requirement and 62% of a 4- to 8-year-old’s daily requirement. About 30% of children under the age of 5 in developing countries do not consume enough vitamin A, according to the World Health Organization. Furthermore, a serving of 50% sweet potato bread can provide 33% of a pregnant or lactating woman’s daily beta carotene requirement. “By consuming three servings of bread, a woman can get 100% of her vitamin A requirement,” Janaswamy said. Vitamin A helps develop the baby’s heart, eyes and immune system. Urbanization has changed eating habits in Kenya, Mbogo explained. Families once grew the sweet potatoes they consumed. Now, processed foods account for a larger share of their diet. Incorporating the nutrients into the bread they purchase from the store can help prevent vitamin A deficiency. The Kenya Bureau of Standards recently published standards for sweet potato puree and breads, which acknowledges their commercial value and health benefits. In future work, Janaswamy hopes to look at varying the sweet potato bread’s fat content. “Adding fat not only helps the taste profile, but solubilizes the beta-carotene which should result in improved absorption.” To read the original article click here.

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Increased Global Mortality Linked to Arsenic Exposure in Rice-Based Diets

AHA Publisher — Fri, 07 Aug 2020 07:00:39 +0000

University of Manchester via EurekAlert – Rice is the most widely consumed staple food source for a large part of the world’s population. It has now been confirmed that rice can contribute to prolonged low-level arsenic exposure leading to thousands of avoidable premature deaths per year. Arsenic is well known acute poison, but it can also contribute to health problems, including cancers and cardiovascular diseases, if consumed at even relatively low concentrations over an extended period of time. Compared to other staple foods, rice tends to concentrate inorganic arsenic. Across the globe, over three billion people consume rice as their major staple and the inorganic arsenic in that rice has been estimated by some to give rise to over 50,000 avoidable premature deaths per year. A collaborating group of cross-Manchester researchers from The University of Manchester and The University of Salford have published new research exploring the relationship, in England and Wales, between the consumption of rice and cardiovascular diseases caused by arsenic exposure. Their findings, published in the journal Science of the Total Environment, shows that – once corrected for the major factors known to contribute to cardiovascular disease (for example obesity, smoking, age, lack of income, lack of education) there is a significant association between elevated cardiovascular mortality, recorded at a local authority level, and the consumption of inorganic arsenic bearing rice. Professor David Polya from The University of Manchester said: “The type of study undertaken, an ecological study, has many limitations, but is a relatively inexpensive way of determining if there is plausible link between increased consumption of inorganic arsenic bearing rice and increased risk of cardiovascular disease. Professor Polya from The University of Manchester said “The study suggests that the highest 25 % of rice consumers in England and Wales may plausibly be at greater risks of cardiovascular mortality due to inorganic arsenic exposure compared to the lowest 25 % of rice consumers. “The modelled increased risk is around 6 % (with a confidence interval for this figure of 2 % to 11 %). The increased risk modelled might also reflect in part a combination of the susceptibility, behaviours and treatment of those communities in England and Wales with relatively high rice diets.” While more robust types of study are required to confirm the result, given many of the beneficial effects otherwise of eating rice due to its high fibre content, the research team suggest that rather than avoid eating rice, people could consume rice varieties, such as basmati, and different types like polished rice (rather whole grain rice) which are known to typically have lower inorganic arsenic contents. Other positive behaviours would be to eat a balanced variety of staples, not just predominately rice. To read the original article click here.

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Emotional Eating: Why Are You Doing It & How Do You Stop?

AHA Publisher — Fri, 01 May 2020 07:00:22 +0000

Christine Ruggeri, CHHC via Dr. Axe – Do you use food to address your emotional needs, rather than fueling your body? If so, you are one of many people engaging in emotional eating. It’s common for people to turn to food for comfort, especially in stressful, difficult times. When you’re in middle of an uncomfortable, emotionally draining time in your life, practicing mindful eating can feel like just another task on your plate. But as you probably know, emotional eating doesn’t make you feel any better afterward. In fact, it leaves you feeling guilty, sad and out of control. That’s exactly why it’s so important to learn how to practice intuitive eating and focus on using food to fill your stomach, not your emotional voids. What Is Emotional Eating? Emotional eating is when you eat in response to negative emotions or stress. This can be done consciously or unconsciously, sometimes occurring when a person is undergoing a stressful, uncomfortable situation, or even when he or she is bored. For most emotional eaters, food is used to soothe feelings of sadness, loneliness, anger and fear. Research shows that emotional eaters attempt to self-medicate and self-regulate their moods with food, usually in the act of overeating. Life events that are perceived as negative can trigger emotional eating and even weight gain. But emotional eating can also be used fulfill a feeling of deprivation, which may occur when on a diet or restricting calorie consumption. An emotional and physical emptiness is being “filled” with food when you eat. For emotional eaters, the food provides a temporary wholeness, but it doesn’t last long. Emotional Eating Cycle Emotional eating is an unhealthy cycle that’s repeated over and over again, sometimes allowing the problem to get out of control. For people dealing with daily emotional eating, it’s a type of binge eating disorder. The emotional eating cycle is continuous. It begins with trigger that leads to discomfort and promotes eating, even if you aren’t actually hungry. The stages of emotional eating are: Stress or trigger occurs Turn to food for comfort Temporarily feel relief Develop feelings of guilt and sadness Repeat Why do we use food for comfort and engage in this harmful cycle? For many people, the fullness they feel from food takes the place of fulfillment they lack in other areas of life. There can be a feeling of emptiness that’s stemmed from relationships issues, issues related to self-esteem and worthiness, and feelings of isolation and loneliness. Emotional Hunger vs. Physical Hunger If you’re an emotional eater, you may be getting cues for emotional hunger confused with physical hunger. It helps to understand the difference between the two types of hunger, so here’s a simple breakdown: Physical Hunger Develops over time Comes with physical signs, including empty stomach, lack of energy, stomach growling, moodiness You want to eat a balanced meal and you’re open to eating different foods While eating, you use your senses to enjoy the food After eating, you feel full and satisfied You don’t experience feelings of guilt after eating Emotional Hunger Develops randomly and quickly Doesn’t come with physical signs of hunger but is triggered by emotional discomfort Comes with specific food cravings (like for sugary or salty foods) You stress about your food choices and tend to label foods as “good or bad” You ignore portion sizes and overeat without even noticing Usually doesn’t come with a filling sensation after eating You feel like you’re eating in a trance Leads to feelings of guilt, regret and sadness How to Stop Emotional/Stress Eating Good news — there are ways to combat emotional eating. Research published in the Journal of Eating Disorders indicatesthat promoting exercise, mindful eating, emotion regulation and positive body image could have positive effects on emotional eaters. 1. Identify Your Triggers Perhaps the most important step is overcoming emotional or binge eating is identifying your triggers. What situations, conversations, experiences or feelings occur when the cycle begins? To pinpoint your triggers, try keeping a journal that describes what occurred before you began eating, even when you weren’t physically hungry. Then look for patterns and work to redirect your behavior or reaction to the trigger. Instead of reaching for comforting foods, have a list of healthy alternatives that will help you to work through the discomfort. 2. Avoid Severe Calorie Restriction Are you constantly on a diet and restricting calorie intake? If you overthink your meals and snacks and continue a dieting mindset, you may be more likely to “eat your emotions.” This is because you are eating to comfort the feelings of deprivation and you are unsatisfied with your body and diet. To stop overeating in moments of discomfort, try to eat more mindfully instead of dieting. Pay close attention to your physical hunger cues and prepare filling, healthy meals for yourself. A healthy diet can be very fulfilling, especially when you add in healthy fats and high-fiber foods. 3. Pay Attention to Your Body Humans need to eat to fuel their bodies. You should expect to be hungry several times a day. Some basic hunger cues are a feeling of lightness in your stomach, growling stomach, headaches and weakness. Ideally, you wouldn’t wait until you’re feeling fatigued to have a meal or snack, but you’d get a sense of when you’ll need more food to maintain energy. If it’s difficult for you to tell the difference between emotional and physical hunger, try creating an eating routine. Eat breakfast, lunch and dinner at the same time every day. You can also add in one or two snacks, if needed. Your body will adjust to these meal times, and if you feel tempted to eat outside of these times, you’ll have to think twice about whether or not you’re really hungry. 4. Enjoy Meal Times and Engage Your Senses When you’re eating, try to remain fully engaged. Use all of your senses to enjoy the meal, including the taste, smell, colors and texture. While eating, slow down and make it last. Don’t rush meals, and try not to multitask while you’re eating. It also helps to sip water in between bites and tune in to your body as you eat, paying attention to the full feeling you get after finishing your portion. 5. Find Another Emotional Outlet It’s safe to say that many of us need to get more comfortable feeling uncomfortable. It’s normal to have moments of stress, anxiety, embarrassment, fatigue and boredom. Instead of managing discomfort with food and the act of eating, find another emotional outlet that will help soothe and validate your feelings. Some healthy ways to ease stress, anxiety and discomfort include: meditation and prayer walking outdoors yoga or stretching bike riding jogging calling a friend journaling or creative writing taking a warm bath drawing or coloring 6. Practice Self-Care and Acceptance Be kind to yourself, and avoid negative self-talk. Being judgmental and critical of yourself will only lead to feelings of worthlessness and anger, furthering the emotional eating cycle. To stop stress eating, you’ll have to change the way you treat yourself and perceive your own value. Conclusion Do you experience food cravings after a stressful or uncomfortable situation? If so, you’re not alone. Many people experience emotional eating, and for some, it becomes a form of disordered eating that leads to feelings of guilt and worthlessness. Emotional eaters are triggered by stressful situations, restriction, discomfort or boredom. This sets a viscous cycle in motion, leading to binge eating and then guilt. Emotional eating is harmful because it alters the way you feel about yourself. To stop emotional or binge eating disorder, pinpoint your triggers, find healthier emotional outlets, begin an eating routine and be kind to yourself. Reach out for support from loved ones or professionals to help you navigate your feelings. To read the original article click here. For more articles from Dr. Axe click here.

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