Category Archives: Diet Science

Americans are notoriously unhealthy eaters. The so-called Western diet one that adores meat, abhors fat, and cant get enough of processed food has dominated menus and mealtimes for nearly half a century and has become synonymous with obesity and metabolic dysfunction. Short of swallowing actual poison, its hard to imagine a more ruinous approach to eating than the one practiced by many U.S. adults.

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If this story has a silver lining, its that the dreadful state of the average Americans diet has helped clarify the central role of nutrition in human health. A poor diet like the one popular in the West is strongly associated with an elevated risk for conditions of the gut, organs, joints, brain, and mind everything from Type 2 diabetes and cancer to rheumatoid arthritis and depression.

If eating the wrong way can contribute to such a diverse range of illnesses, it stands to reason that eating the right way could offer people a measure of protection from most ailments. But whats the right way? That question lies at the heart of countless studies stretching back several decades. By panning the newest and best of those studies for gold, some experts say we may be closing in on the optimal approach to eating.

Highly restrictive diets are usually not advised unless there is an underlying medical condition that warrants it.

In September, OKeefe and colleagues published a paper in the Journal of the American College of Cardiology that sought to identify the ideal diet for human cardiovascular health. Based on the most comprehensive research to date, his paper makes the case that a pesco-Mediterranean approach paired with elements of intermittent fasting is a strong contender for the healthiest diet science has yet identified.

The diet is essentially a modified Mediterranean plan, which makes sense; OKeefe and his co-authors highlight research that has found consistent associations between a Mediterranean diet and lower risk for death, coronary heart disease, metabolic syndrome, diabetes, cognitive decline, depression, cancer, and neurodegenerative diseases, including Alzheimers disease.

Plant-based foods vegetables, fruit, legumes, nuts, seeds, and whole grains form the foundation of the diet. Fatty fish and other types of seafood, along with unrestricted helpings of extra-virgin olive oil, round out the plans major components. Modest helpings of dairy products, poultry, and eggs are allowed, while red meat should be eaten sparingly or avoided. Low or moderate amounts of alcohol preferably red wine are acceptable, but water, coffee, and tea are preferred.

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Science Might Have Identified the Optimal Human Diet | by ...

Its becoming increasingly difficult to consider caffeine a vice with everything we now know about the multifaceted benefits linked to habitual coffee consumption.

From longevity to a healthy gut microbe to curbing obesity and preventing dementia, java is an undeniable contender in new-age diet science. This isnt to suggest that all of its rewards are tangled up in dense medical literature about diseases and mortality rates.

In fact, a new study conducted by researchers at Aarhus University concludes that a single couple of coffee dramatically enhances our sensitivity to sweetness and diminishes our sensitivity to bitterness.

Chemosensory sensitivity has great variation between individuals. This variation complicates the chemosensory diagnostics, as well as the creation of a meal with universally high hedonic value. To ensure accurate characterization of chemosensory function, a common rule of thumb is to avoid food/beverages one hour before chemosensory testing. However, the scientific foundation of this time of fast remains unclear, the authors of the new paper write. Our findings provide the first evidence of how coffee impacts short-term taste sensitivity and consequently the way we sense and perceive food following coffee intake-an an important insight in the context of gastronomy, as well as in chemosensory testing procedures.

The researchers began with a study pool consisting of 156 test subjects.

Each had their sense of smell and taste analyzed before and after being administered a single cup of caffeinated coffee. Although there were no observable alterations to their sense of smell after coffee consumption, the subjects sense of taste was profoundly affected.

Via self-reports, the respondents reacted more readily to sweet substances while being less attuned to bitter ones. Caffeine didnt seem to be influencing these outcomes, considering they were successfully replicated after the researchers supplied participants with decaffeinated coffee.

Its probably some of the bitter substances in the coffee that create this effect. This may explain that if you enjoy a piece of dark chocolate with your coffee, its taste is much milder, because the bitterness is downplayed and the sweetness is enhanced, says study author, Alexander Wieck Fjldstad. We already know that our senses have an effect on each other, but its a surprise that our registration of sweetness and bitterness is so easily influenced.

Uncovering the intricate dynamics that different dietary agents share with another opens avenues for other important fields of research.

There are a host of foods confirmed to be conducive to healthy aging and development that might be consumed more frequently if paired with tempering elements.

Coffee compliments powerful sources of protein like nuts and almonds perfectly, just as a glass of grapefruit juice extends the half-life of caffeine.

More research in this area could have significance for how we regulate the way in which we use sugar and sweeteners as food additives. Improved knowledge can potentially be utilized to reduce sugar and calories in our food, which would be beneficial for a number of groups, including those who are overweight and diabetes patients, Wieck Fjldstad explains.

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Scientists just discovered a new surprising benefit of coffee - Ladders

Carbohydrates have been a polarizing staple of diet science for what feels like forever. While most dieticians agree that the biomolecules are essential for healthy development, a much smaller majority agree about the extent to which they should be present in a balanced meal.

The Official Dietary Guideline for Americans recommends adults receive half of their daily calorie intake from carbs though some experts believe portions should be influenced by the specific physiological characteristics of each individual.

In either case there are healthy ways to secure said value and unhealthy ways to neutralize its potential.

This is the source of the controversy. There are many different sub-classes of the macronutrient and each serves or hinders various biological functions.

Now more than ever, its important to expel agents studied to compromise immunization. In this regard, carbohydrates are especially relevant.

With the exception of fiber, carbohydrates provide energy after being transformed into glucose upon consumption or later on in the form of fat stores. FIber facilities important gut bacteria that enable us to absorb and make use of important minerals and substances.

In nutrition, carbs can be categorized three different ways:

Sugars: Short-chain carbohydrates like glucose, fructose, galactose, and sucrose.

Starches: Long chains of molecules that break down into glucose during digestion.

Fiber: These carbs cannot be digested by humans which makes them uniquely useful for the bacteria residing in our gastrointestinal tract.

There is another salient distinction among the classifications above: Simple and Complex carbohydrates, alternatively referred to as Whole or Refined carbohydrates.

Whole carbs are unprocessed and contain fiber found naturally in food. Think fruit, legumes, potatoes, and whole grains i.e healthy carb sources.

Refined carbs have been processed and stripped of their natural fiber. Think fruit juices, pastries, white bread, white pasta, and white rice i.e unhealthy carb sources.

Theres yet another classification that informs the degree to which bad carbs are bad for those who consume them with any sort of regularity.

White bread might not be the healthiest source for the nutrient but it does offer a justifiable portion of the health benefits associated with its tanner cousin. Fast carbs like french fries and pizza dough, on the other hand, offer a heaping of setbacks without the benefits.

The chemical structure of the wheat in most processed foods has been transformed into a fast carb. The extremely long chains of starch in whole grain are pummeled, using industrial techniques, into much shorter chains. When we eat them, they flood our complex digestive system with glucose molecules that are swiftly absorbed by the body. They come to us essentially predigested, David Kessler Former commissioner of the Food and Drug Administration explained in a new report.

Kessler goes on to detail sobering tactics employed by ad agencies trying to capitalize on a health boom while maintaining its stable of junk food junkies.

Thanks to buzz words like whole grain and organic manufacturers are able to maneuver around pesky nutrition labels. Its not uncommon to see phrases like Made with real ingredients! headline fine print composed of categorically unhealthy ingredients. This is especially easy to do with carbohydrates because theyre in most things and the public is collectively unsure about which words separate the good from the bad.

Leading the blind are the millions of willfully self-destructive middle class Americans too encumbered by rising household debt, unemployment rates, and sharp mental decline to be fussed about parsing through a grocery list every week.

The average American consumes over 1,000 calories of unhealthy fast carbohydrates and sugars every day and receives an additional 500 from the fats and oils added to many of these foods.

Processed carbohydrates have become a staple of the American diet, and the consequences are wreaking havoc on our bodies, Kessler continued.

The COVID-19 pandemic has really emphasized the liabilities associated with these numbers. By and large, those who have succumbed to critical forms of the disease are patients with underlying conditions caused by poor eating habits.

Although a wealthy nation with as many resources as the US should be well defended against pathogens in the 21st century, few insiders were blindsided by SARS Cov-2s rapid progression.

The world is simply not prepared to deal with a diseasean especially virulent flu, for examplethat infects large numbers of people very quickly. Of all the things that could kill 10 million people or more, by far the most likely is an epidemic, Bill Gates said in a Ted Talk from 2015.

Once were on the other side of this horrific black swan conflagration its important we dont forget about the factors that stoked the flame. Policy concessions on universal healthcare need to be made on behalf of our elected officials and nutritional guidelines need to be adhered to on behalf of the rest of us.

From a tangle of intricate science, then, a simple strategy emerges. Our best path to health comprises three basic steps: limit fast carbs, exercise with moderate intensity, and lower LDL levels. Following these recommendations will change our nations health as significantly as reducing tobacco use has done, Kessler concludes.

When the next health crisis inevitably occurs, lets hope the national response resembles a process more than a race.

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This is the worst kind of food you can eat during the Coronavirus pandemic - Ladders

For three consecutive years,The Mediterranean diet has been awarded diet of the year by the U.S. News & World Report.

As far as overall health is concerned, the ancient regimen is hard to beat but there are plans that emphasize nutriments of more material to individuals living with chronic conditions.

The Dash Diet was conceived back in 1992 by the National Institute of Health in an effort to curb rising hypertension and CVD statistics in the United States. The intervention method, which called for a surplus of fresh ingredients and disallowed heavily processed foods, is inching back towards relevance in the midst of a global viral crisis.

Half of the first 170 patients who died of COVID-19 suffered from hypertension before contracting the novel infection.

From what I was told by other doctors and the data I can see myself, among all the underlying diseases, hypertension is a key dangerous factor, said Du, director of the intensive care unit at Peking Union Medical College Hospital in the Chinese capital of Beijing in a press statement.

The Dash Diet is designed to eliminate dietary agents that spike inflammation and clog arteries. Pending pandemic aside, heart disease remains the number one killer in the US by a sizeable margin.

In the last 50 years in the US, clinicians have seen a rise in diseases including hypertension (HTN), diabetes, obesity, and coronary artery disease (CAD). An estimated 2000 people die of heart disease every day in the US. Chronic diseases related to diet and obesity have become major causes of death in the US across all ethnicities. Obesity has been linked to the major etiological factor in diabetes, HTN, cancer, and CAD, write the team of researchers that established the regimen.

The diet allows 2,000 calories a day, primarily composed of whole-grain ingredients.

Five hundred-thousand Americans go bankrupt on behalf of medical debt a year, making diet science more pertinent than ever.

Heres what you can eat

And heres what you shouldnt

If youre dealing with elevated blood pressure or other cardiovascular risks, theres no question about it; but even if youre looking to lose weight before hitting the beach this summer, the DASH diet may be safer for you compared to the keto diet or Whole30, explains Stefani Sassos, MS, RDN, CSO, CDN, a registered dietitian within the Good Housekeeping Institute

All of the probative data on the COVID-19s development suggest we might be in the trench for longer than previously assumed. In the meantime, remember to sanitize and fortify your body against harmful agents.

The Dash Diet is a good place to start if you have a history of CVD, high blood pressure or hypertension.

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The surprising weight loss diet that may protect you from Coronavirus - Ladders

At first glance, the practice of intermittent fasting may appear similar to other trends that have captured the attention of the diet science world. In recent years, many have advocated for the practice of intermittent fasting, claiming benefits such as increased lifespan, mitigation of chronic disease risk, and improvements in physical performance. However, the actual potential for intermittent fasting in disease management and its benefit for healthy individuals have been a topic of debate.

According to a review published in The New England Journal of Medicine, evidence from preclinical studies and clinical trials on intermittent fasting have found benefits for a number of health conditions, including obesity, diabetes mellitus, cardiovascular disease, cancers, and neurologic disorders. Several of the benefits of intermittent fasting were found to be unassociated with its effects on weight loss. Some of these identified benefits include improvements in glucose regulation, blood pressure, heart rate, as well as in the efficacy of endurance training and abdominal fat loss. While the review authors noted that we do not fully understand the specific mechanisms of how intermittent fasting facilitate these benefits, it is thought to be due to a phenomenon known as metabolic switching.

Intermittent fasting utilizes distinct periods of feeding and fasting. In the fasted state, cells increase glucose regulation and stress resistance and suppress inflammation. This occurs in concert with the catabolism of triglycerides stored in adipose tissue, which subsequently leads to the production of ketone bodies that can serve as an energy source for tissues including the brain. In the fed state, cells use a glucose-based metabolism to engage in tissue-specific growth and plasticity. One of the more notable effects of switching between these 2 metabolic states is that the respiratory-exchange ratio in fasted individuals is reduced, which may indicate greater metabolic flexibility and energy production.

Intermittent fasting brings about an adaptive and evolutionarily conserved cellular response across a number of organ systems, which in turn leads to improved glucose regulation, increased stress resistance, and suppression of inflammation. Were built to function mentally and physically well in a food deprived state. Of course, in the wild its not voluntary fasting theres food scarcity and food deprivation, noted Mark Mattson, PhD, a professor of neuroscience at Johns Hopkins University in Baltimore and co-author of this review. He added that, During evolution, presumably, the brains and bodies that functioned well in a food deprived state were those that were successful in getting food and surviving and passing their genes on.

Although this eating pattern has shown potential for treating or managing chronic disorders including obesity, diabetes mellitus, cardiovascular disease, cancers, and neurodegenerative brain diseases, the review authors highlighted that further research is needed to generalize these findings to groups not involved in each study. Moreover, although preclinical animal studies have shown intermittent fasting to extend lifespan, clinical research in this area is limited due to the lack of longitudinal study data.

While an intermittent fasting eating pattern may be appropriate for some individuals, it can be difficult to adhere to and may not be the ideal pattern for everyone. I think its important that when we are looking at intermittent fasting or any diet, what works needs to be sustainable over a long period of time, indicated Fatima Cody Stanford MD, MPH, MPA, an obesity medicine physician, scientist, and policy maker at Massachusetts General Hospital and Harvard Medical School in Boston.

Clinicians who consider prescribing this eating pattern should also determine its appropriateness for their respective patients. This may include consulting a dietician and/or psychologist to determine whether a given patient is a good candidate for intermittent fasting. Furthermore, clinicians may want to discuss the willingness or ability to sustain such an eating pattern for an extended period of time with each patient. Because many individuals are accustomed to 3 meals with interspersed snacks as part of their daily routine, switching to this eating pattern may prove to be an early challenge in their treatment course.

It is also important to counsel patients on the initial adverse effects that may be associated with this eating pattern, such as irritability and reduced ability to concentrate during periods of food restriction. In order to ameliorate these adverse effects, it may be appropriate to consider a gradual transition into this eating pattern.

Intermittent fasting may have gained traction as a diet fad, but preliminary research has established a clear, if untested, scientific and medical benefit via its use as a prescribed and monitored eating pattern.

Reference

De Cabo R and Mattson MP. Effects of intermittent fasting on health, aging, and disease [published online December 26, 2019]. New Engl J Med. doi:10.1056/NEJMra1905136

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The Biggest Diet Trend of 2020 Is Not A Diet - Medical Bag