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Jan 15

The meat spot – Japanese people may have gained longevity by balancing their diets | Graphic detail – The Economist

Japans rate of strokes fell during a period when it began eating a bit of meat

Jan 16th 2021

TANAKA KANE is one of humanitys great outliers. On January 2nd she became the third person ever to turn 118, according to the Gerontology Research Group, a team of academics. She is also the first citizen of Japan to reach 118but is unlikely to be the last. The country has the worlds longest life expectancy, and 80,000 centenarians.

Mrs Tanaka is an outlier for another reason, too. She claims to love chocolate and fizzy drinks, setting her apart from most of her compatriots. Japan has long had one of the lowest sugar-consumption rates in the OECD, a club of mainly wealthy countries.

The unusual longevity enjoyed in Japan is often credited to diet. Yet the idea that the country has extended lifespans by entirely avoiding the Wests sinful culinary delights may be too simple. In fact, recent studies imply that one key to its success may be that its peoples diets have shifted over time towards Western eating patterns.

Japan was not always a longevity champion. In 1970 its age-adjusted mortality rates were average for the OECD. Although its levels of cancer and heart disease were relatively low, it also had the OECDs highest frequency of cerebrovascular deaths, caused by blood failing to reach the brain.

In 1970-90, however, Japans cerebrovascular mortality rate fell towards the OECD average. With world-beating numbers on heart disease and fewer strokes, Japan soared up the longevity league table.

How did Japan overcome its cerebrovascular woes? Some of its gains simply mirror better treatments and reductions in blood pressure around the world, notes Thomas Truelsen of the University of Copenhagen.

However, another cause may be diets. Japan largely banned meat for 1,200 years, and still consumes relatively little meat and dairy. Too much of these can be damaging, since they contain saturated fatty acids, which correlate to heart disease. Studies have also tied eating lots of processed red meat to a greater risk of stroke. But too little may be unwise as well, because they provide cholesterol that may be needed for blood-vessel walls. In a study of 48,000 Britons, vegetarians were unusually resistant to heart disease, but prone to strokes.

In theory, a dearth of animal-based food could have contributed to Japans historical cerebrovascular mortality. In 1960-2013, as the countrys deaths from strokes tumbled, its annual meat intake rose from near zero to 52kg per person (45% of Americas level). Tsugane Shoichiro of the National Cancer Centre in Tokyo says that his compatriots may need meat and dairy to keep their blood vessels robustthough not so much that those vessels get clogged.

Some empirical evidence supports this view. One paper from the 1990s found that the parts of Japan where diets had changed most also had the biggest drops in cerebrovascular mortality. Another study, which tracked 80,000 Japanese people in 1995-2009, showed that strokes were most common among those who ate the least chops and cream. Although Japans decline in cerebrovascular deaths could stem entirely from other causes, these data suggest that nutritional shifts may have helped.

The unhappy irony is that Japans health gains, paired with a low birth rate, threaten its economy. By 2060, 40% of Japanese could be 60 or older. That would yield more birthday cakes with 118 candlesand fewer great-grandchildren to blow them out.

Sources: WHO; FAOSTAT; OECD; UN

This article appeared in the Graphic detail section of the print edition under the headline "The meat spot"

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The meat spot - Japanese people may have gained longevity by balancing their diets | Graphic detail - The Economist


Jan 15

Switching to the Mediterranean Diet Can Reduce the Risk of Having a Second Heart Attack – Olive Oil Times

The Mediterranean diet is hailed as one of the healthiest diets around.

While the benefits include boosting brain health, being good for the gut and reducing the risk of several types of cancer, it is particularly lauded for promoting cardiovascularwell-being.

Much of this is down to the omega-3s and healthy fats found in olive oil, fish, legumes and nuts, which make up alarge part of any traditional Mediterranean menu.

Multiple studies have demonstrated that adherents to the MedDiet are less likely to suffer heart problems than those who follow abad diet and make unhealthy lifestyle choices.

However, anew study published in the December 2020 issue of PLOS Medicine demonstrated that following the Mediterranean diet can lower the possibility of having asecond heartattack.

In the study, researchers from the University of Crdoba, Queen Sofia University Hospital and the Maimonides Biomedical Research Institute of Crdoba (Imibic) compared the effects of two different healthy diets on the endothelium, the walls that cover thearteries.

One thousand two participants who had previously experienced aheart attack agreed to be monitored over the course of ayear.

During that period, half of the patients were instructed to follow aMediterranean diet. Daily meals were based on the abundant use of extra virgin olive oil and consisted of other plant-based foods such as fruit andveggies.

The participants were also told to include three servings of legumes, fish and nuts each week. In addition, foods high in sugar content were off the menu as were saturated fats, such as red meat, butter andmargarine.

The other half of the group was guided toward alow-fat diet that excluded several kinds of plant and animal fats from their daily dishes. They also increased their intake of complex carbohydrates, adhering to an eating plan of whole grains, peas, beans and fiber-rich fruit and vegetables during thestudy.

Like their counterparts on the Mediterranean diet, they were also told to cut down on red meat as well as reduce sugar-loaded foods andnuts.

As all participants had already experienced aheart attack, each one had their arteries checked at the start of the year to assess their hearts permanent damage as well as blood vessels vasodilation capacity, which relates to the hearts ability to widen and increase blood flow to other areas of thebody.

Alongside this, the reparation capacity of the arteries using endothelial progenitor cells, or stem cells, was alsomeasured.

Each of these areas was reviewed once again at the end of the study and according to Jos Lpez Miranda, one of the main researchers and coordinator of the nutritional genomics and metabolic syndrome research group at the Maimonides Biomedical Research Institute of Crdoba, it was the Mediterranean diet that proved to be moreeffective.

We observed that the Mediterranean diet model induced better endothelial function, meaning that the arteries were more flexible in adapting to different situations in which greater blood flow is required, Lpez Miranda said.

The endotheliums ability to regenerate was better and we detected adrastic reduction in damage to the endothelium, even in patients at severe risk, headded.

Proving that aMediterranean diet is good for heart health is nothing new numerous studies over the last few decades have highlighted thisfact.

However, what made this new Spanish study special was that it was the first to ably show that adopting the Mediterranean diet after suffering aheart attack could reduce the possibility of another and help lessen the damage brought on by cardiovasculardisease.

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Switching to the Mediterranean Diet Can Reduce the Risk of Having a Second Heart Attack - Olive Oil Times


Jan 15

Nutritionist Explains the Role of Anti-Nutrients in Our Diet – Science Times

Anti-nutrients are the exact opposite of nutrients. Whereas nutrients are important for a living organism to grow and be healthy, anti-nutrients block the absorption of nutrients. Public Health Nutrition Assistant ProfessorJill Joyceof Oklahoma State University explained the pros and cons of consuming anti-nutrients.

(Photo : Pixabay)Nutritionist Explains the role of Anti-Nutrients In Our Diet

Anti-nutrients are naturally found in plants and animal foods. The name speaks for itself because it blocks the absorption of nutrients into the body. That means anti-nutrients could decrease the number of nutrients that a person could get from the food, Joycewrote.

Anti-nutrients usually interfere with the absorption of calcium, iron, magnesium, potassium, and zinc. In plants, they are used as a defense mechanism against bacteria, fungi, insects, and parasites.

On the other hand, some anti-nutrients also work as survival tactics that help plant species grow and spread. They block the digestion of seeds that then come out of the animals as part of the fecal matter that can go on and grow.

While in humans, anti-nutrients are usually found in legumes and whole grains.

According toHarvard T. H. Chan, there are several examples of anti-nutrients. Here are some of it:

ALSO READ:What You Should Eat To Get Optimum Nutrition Daily

Although anti-nutrients have many cons, as it prevents the absorption of nutrients, its pros still outweigh them. Joyce said that foods containing anti-nutrients should still be encouraged to eat and not avoided because it only becomes a concern when a person consumes an ultra-high amount of anti-nutrients,which is unlikely.

Moreover, many nutrients also are removed from the foods as it is being processed and cooked, especially if they are soaked, blanched, boiled, or other high-heat processing.

ScienceAlertreported that vegetarians and vegans have a higher chance of experiencing the adverse effects of anti-nutrients because they mainly eat fruits, vegetables, legumes, and whole grains. These are foods that anti-nutrients are mostly found.

On the other hand, their diet is also considered as one of the healthiest diets because they have a lesser chance of developing cardiovascular diseases, obesity, diabetes, and cancers.

But vegetarians and vegans can still take afew stepsto counteract the adverse effects of anti-nutrients in the food that they usually eat.

READ MORE:Balanced Diet Might Be Complicated Than Previously Thought

Check out more news and information onNutritionon Science Times.

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Nutritionist Explains the Role of Anti-Nutrients in Our Diet - Science Times


Jan 15

Does the Ketogenic Diet Benefit Patients With Heart Failure? – Medscape

The ketogenic ("keto") diet, originally developed in the 1920s as an alternative treatment for pediatric epilepsy, remains a therapeutic strategy for a variety of conditions, including neurodegenerative diseases, diabetes, nonalcoholic fatty liver disease, cancer, and, most notably, weight loss. However, conflicting study results fuel the ongoing debate regarding the role of the ketogenic diet in patients withheart failure (HF). Is the ketogenic diet beneficial in HF in the long term, and how does it affect cardiovascular risk factors? Here's a look at the current research.

The daily caloric intake for people on the ketogenic diet is, approximately, 70%-80% from fats, 10%-20% from proteins, and 5%-10% from carbohydrates. Reducing carbohydrate intake while increasing fat intake results in a metabolic shift in the body called ketosis. In this state, blood ketone levels are increased due to the restriction of carbohydrates, decreased circulating insulin (and consequently, decreased insulin-mediated inhibition of lipolysis and ketogenesis), and a subsequent increase in the mobilization of adipose tissue fatty acids, which are used by the liver for ketogenesis.

Ketones can be utilized by the heart as an energy source in an unregulated manner, raising the question of whether it is possible to increase energy production in cardiac metabolic scenarios such as HF. Studies on patients with advanced HF have shown an increased adaptive reliance of the failing heart on ketones as an alternative energy source. Findings from the EMPA-REG OUTCOME trial, which looked at the effects of empagliflozin on morbidity and mortality in patients with type 2 diabetes at high risk for cardiovascular disease (CVD), led to the hypothesis that higher levels of circulating ketones increase cardiac ketone oxidation and may contribute to improved cardiovascular outcomes. Furthermore, a crossover design study, in which patients with heart failure with reduced ejection fraction (HFrEF) were intravenously infused with either the ketone, beta-hydroxybutyrate, or placebo, demonstrated that increases in circulating ketone levels increased cardiac output by 40% in participants who received beta-hydroxybutyrate. Therefore, the capacity of the heart to oxidize ketones appears to be beneficial in patients with HF.

The American Heart Association's dietary guidelines for cardiovascular disease recommend limiting intake of saturated and trans fat, decreasing sodium, and consuming a variety of fruits and vegetables, whole grains, poultry, and fish. These dietary recommendations contradict the high-fat/low-carb ketogenic diet because fruits and many vegetables are high in carbohydrates. While mono- and polyunsaturated fats may be beneficial in a heart failure setting, many ketogenic diet meal plans result in the consumption of a variety of both saturated and unsaturated fats. Therefore, careful planning to decrease saturated fat consumption and increase unsaturated fat intake is necessary if the ketogenic diet is to be implemented in a heart failure setting.

Studies looking at CVD risks of high-fat, low-carbohydrate diets have shown mixed results. For example, a meta-analysis of 11 randomized controlled trials found that ketogenic diets promoted greater weight loss than low-fat diets, but they also increased low-density lipoprotein cholesterol (LDL-C). In contrast to these findings, multiple studies have reported improvement of CVD risk factors with no adverse effects on lipid profiles in men, women, and adolescents who followed a low-fat diet. Yet, a meta-analysis by Nordmann and colleagues comparing low-fat and low-carbohydrate diets found that ketogenic diets improved triglyceride and high-density lipoprotein cholesterol values but worsened LDL-C. These contradictory findings are probably due to differences between the types of ketogenic diets used (eg. type of fat) and how each study was modeled (eg, variations in specific daily caloric intake, macronutrient composition, and duration). More clinical studies are necessary to determine the impact of a ketogenic diet on CVD risk factors.

While we know that increased ketone metabolism is adaptive in HFrEF, whether ketogenic diets can confer these benefits remains unclear. Findings from a crossover study of 16 healthy participants assigned to a ketogenic or control diet demonstrated a decreased cardiac phosphocreatine-to-adenosine triphosphate ratio in patients on the ketogenic diet; these findings signify an impaired energy production that is similar to that seen in patients with HF. When considering heart failure with preserved ejection fraction (HFpEF), because metabolic inflammation is becoming recognized as the crux of HFpEF pathophysiology and the ketogenic diet exhibits anti-inflammatory properties, the latter may be beneficial in HFpEF. However, whether the ketogenic diet can confer the same benefits in HF as does the direct administration of ketones remains to be determined.

Overall, assessment of the ketogenic diet's long-term effects on cardiac function in the setting of HF are limited. In fact, most studies to date have evaluated only short-term effects of a ketogenic diet in patients without HF or other cardiovascular risk factors. Moreover, because ketogenic diets vary by recommendation (eg, amount of daily protein intake), there is no general consensus on cardiovascular implications, treatment duration, and mode of implementation. On the basis of current evidence, future high-quality clinical trials that assess the long-term effects of the ketogenic diet in the setting of HFrEF and HFpEF are needed.

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Does the Ketogenic Diet Benefit Patients With Heart Failure? - Medscape


Jan 15

Nuts For Diabetes: 5 Ways To Sneak In Almonds, Walnuts And More In A Diabetes Diet – NDTV Food

A handful of nuts may do wonders for your health.

Highlights

Diabetes is a major concern that is gradually gripping the whole world. It is one lifestyle disease that leads to several other health issues, including heart diseases, kidney problems, blindness and more. As per the United Nations, the global prevalence of diabetes has nearly doubled since the past decade. World Health Organisation (WHO) estimates that nearly 422 million people across the world are affected by this chronic disease and the number is steadily increasing. However, WHO further states, "There is a globally agreed target to halt the rise in diabetes and obesity by 2025". Diabetes is one such disease that has no cure. According to health and wellness coach Preeti Rao, "Medications and precautionary measures are taken to keep the blood sugar levels close to normal." Hence, keeping up an overall healthy lifestyle is of utmost importance to manage diabetes.

Food plays an indispensable role in maintaining a healthy lifestyle. A well-balanced diet, with every essential nutrient, may help nourish you from within and control blood sugar levels. Nutritionists and health experts around suggest that one must include a variety of fruits, vegetables, grains, nuts, good sources of fats, dietary fibre and lean protein to the diet to keep a check on their blood sugar.

Also Read:Eat Walnut To Prevent Inflammation: 5 Delicious Recipes To Add More Walnuts To Your Diet

Nuts are low in glycaemic levels

The benefits of nuts are no secret to the world. Deemed to be a superfood, nuts include every essential nutrient to promote a fit mind and body. A handful of nuts can go also go a long way in maintaining blood sugar levels. According to a study, published in the journal Circulation Research, eating almonds and walnuts may help people with diabetes keep up a healthy heart. It was inferred that people (with type 2 diabetes), who ate 5 or more servings of nuts weekly, had 20 percent lower risk of heart disease, compared to the ones who ate less than a serving a month. Moreover, nuts are known to have low glycaemic levels, which make them ideal to include in a diabetes diet.

Also Read:5 Healthy Almond Recipes You Can Try At Home For A Nutritious Meal

If you are wondering how to add nuts to your diet without making it boring, we have a surprise for you. We bring 5 interesting ideas to sneak in your favourite nuts to your everyday meal in the most delicious way. Let's take a look!

1. Make chutneys:

You may prepare chutneys with almonds and walnuts to pair with your everyday meal.

2. Add to chai:

You may add nuts in their powdered form to your daily cup of tea.

3. Make smoothies:

The best way to enjoy nuts is to make a smoothie out of it. Add nuts and other diabetes-friendly ingredients to a juicer and blend. And a glass of healthy smoothie is ready to be relished.

4. Add to your paratha:

Love paratha? Make them healthier by stuffing almonds, pistachio or walnuts in the parathas.

5. Make nut-based unsweetened desserts:

Gone are those days when desserts were not diabetes-friendly. Today, you get a gamut of dessert recipes that can be eaten without worrying about your blood sugar levels. Make sure you add a good number of nuts in those recipes to make them yet healthier.

Promoted

If you have any unique idea to add nuts in your diet, do let us know in the comments section below.

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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Nuts For Diabetes: 5 Ways To Sneak In Almonds, Walnuts And More In A Diabetes Diet - NDTV Food


Jan 15

More Than A Diet Food: Rethinking Celery With 3 Delicious Recipes – Here And Now

Celery is like a middle child: It's dependable, frequently ignored and most often seriously undervalued. Its the one vegetable that you can almost always find in the grocery store.

Celery is crisp, green, crunchy and flavorful. Its inexpensive and gets relegated to the lowly status of diet food. Try to recall the last time you heard someone say, I just ate the best stalk of celery!"

Its time to rethink celery. It is a highly adaptable vegetable and can be used as the base of a soup, salad, sauce or relish. Its a distinctive part of a Bloody Mary and the only healthy element to a plate of Buffalo Chicken Wings. Celery mixes well with fresh herbs, cheese, fresh fruit and salads. It can be added to stir fries, braised, made into a creamy gratin, juiced, dunked into salsa and dips. The celery cavity can be filled with peanut butter and raisins (Ants on a Log, anyone?) or filled with cream cheese and olives.

Its almost impossible to imagine stuffing, tuna fish, egg salad or potato salad without celery. What would sandwiches look like without a requisite, lonely stalk of celery at its side?

To peel or not to peel

Peeling celery sounds like a fussy chef trick, right? Well, not always. The outer stalks, which tend to be a darker green, can be stringier and more fibrous and can benefit from a quick peel. Simply use a vegetable peeler to remove the outermost layer. Youll know its time to stop when the celery color gets paler.

Do you need to peel celery? No. Try it and see if you like the difference. Save peelings and the celery root to add to vegetable and meat stocks.

Can I eat the celery leaves?

Absolutely! Celery leaves, which grow at the top of the stalks, are full of flavor and can be used like parsley to garnish dishes, add flavor to sauces and more. Dont throw them out!

Health benefits of celery

Celery is low in saturated fat and very low in cholesterol. It can lower your blood pressure and is a good source of Vitamin C, fiber, potassium, Vitamin B6, iron and calcium. It is a great antioxidant and is said to reduce inflammation and help digestion.

And celery has virtually no calories. Some say that the mere 7 to 10 calories per stalk is burned up when you chew it (Why arent more foods like that?). But, according to the Mayo Clinic, there are no proven scientific studies showing that celery is a negative calorie food. Surprisingly, the vegetable is said to be high in sodium so be aware if youre on a low sodium diet.

Shopping for celery

Look for bunches of celery that are tightly formed with firm, green stalks and a healthy head of celery leaves at the top. The stalks should snap off when separated and not bend or wilt. Celery will keep stored in the vegetable drawer of your refrigerator for at least a week. When celery begins to turn yellow or look wilted it can still be used to flavor stocks but will have lost all its crunch.

Light, refreshing and colorful, this winter salad has crunch, vibrancy and a ton of flavor. Celery stalks are lightly peeled and chopped on the diagonal and tossed with very thin slices of fresh fennel and shavings of nutty Parmesan cheese. You can add all kinds of other ingredients to this simple salad, like thin slices of peeled pear or apple or toasted nuts.

Serves 2 to 4.

Ingredients

Instructions

Celery root (also called celeriac) and fresh celery stalks are sauted with leeks (or an onion) and then simmered with vegetable or chicken stock. The creaminess and full flavor of the soup are astonishing considering how few ingredients are used, not to mention that there is no dairy in the soup.

If you want to make a topping: Chopped celery and piquant capers are sauted for just a few minutes and they add great dimension to the soup. You can also add a drizzle of olive oil or lemon-flavored olive oil.

Serves 4.

Ingredients

Optional Celery-Caper Topping

Instructions

A gratin is a rich, warming plate of comfort food. Sweet celery is cut into big chunks and topped with milk, cream, and grated cheese and baked until soft. This gratin makes an excellent side dish to any roast, with fish or can be served as a winter main course with a green salad.

Serves 4.

Ingredients

Instructions

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More Than A Diet Food: Rethinking Celery With 3 Delicious Recipes - Here And Now


Jan 15

Statins are important heart treatment, but so is change in diet – Lock Haven Express

BY KEITH ROACH, M.D.

DEAR DR. ROACH: Im 64 and thin, on no medications and had my bloodwork done. Cholesterol showed 226 total, HDL 77, triglycerides 79, LDL 131, glucose 94. My blood pressure is usually about 90/60, and I have never smoked.

My doctor wants me to go on a statin, which I know is not good. I want to try adjusting my diet. Are these levels so high that they warrant a statin? Should his first course of action be to suggest changing diet? Your opinion is important. Thank you. J.F.

ANSWER: Statin drugs are a powerful way to reduce the risk of heart attack and stroke in people at higher risk for developing them; however, like all drugs, they have the potential for adverse effects. They should be used only when the benefit of taking them is expected to be greater than the risks. Nearly everyone with known heart disease or history of stroke due to blockages in the arteries should take a statin if they can tolerate it. For people without a history of cardiovascular disease or cerebrovascular disease, a good tool is a risk calculator.

These are not perfect, but they give a good starting place to estimate risk. Using the American Heart Association calculator at cvdrisk.com, the best guess of you developing heart disease or stroke in the next 10 years is 2.3%. Based on this result, a statin would generally not be recommended, although there are conditions that increase risk of heart disease that are not considered in the calculator. Other medical conditions and a patients preferences need to be considered before recommending medication therapy.

Almost everyone can reduce their risk of many diseases, not just vascular disease, by eating more plants and less meat, reducing simple sugars and starches, and having a diverse diet.

I recommend thinking of statins as a way to decrease heart disease risk. Blood cholesterol is just one part of risk. Your age and sex, and low blood pressure are helping to protect you, but you may someday still benefit from a statin. If your cholesterol and blood pressure numbers stay the same as they are now, a statin may be in your future in 10 years.

DEAR DR. ROACH: I tested positive for COVID about six weeks ago. I had very mild symptoms for about 24 hours. I lost my sense of taste and smell. My senses are slowly returning, but now I constantly have a strange taste in my mouth. I cant tell if its a metallic taste or not. Eating, drinking, chewing gum, brushing, etc., make it go away for 10 minutes. Is this COVID-related or something else? Will it go away? M.R.

ANSWER: While I cant answer with certainty, many people with COVID-19 have disturbances in taste and smell that take weeks or months to resolve. Based on my experience with these patients, I would guess your disturbance is most likely COVID-19 related, and is likely to go away in time.

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Statins are important heart treatment, but so is change in diet - Lock Haven Express


Jan 9

Mediterranean diet named best diet for 2021 – CNN

What do all of these diets have in common? They stress reducing or eliminating processed foods, and focus on meals full of fruits, vegetables, beans, lentils, whole grains, nuts and seeds.

The Dukin and keto diets, which stress eating high-protein or high-fat foods with minimal carbohydrates, came in last and next-to-last in the diet rankings. Those diets are typically rated poorly by experts because they are extremely restrictive, hard to follow, and eliminate entire food groups, which is not recommended by dietary guidelines.

To judge the diets, a panel of experts in heart disease and diabetes, nutrition, diet, food psychology and obesity reviewed research about the diets from medical journals, government reports and other resources.

"We've convened a panel of 24 experts who live and breathe diet, weight loss and obesity," said Angela Haupt, managing editor of health at U.S. News & World Report.

"They score each diet on a number of different measures: how easy it is to follow, how likely it is to lead to long-term weight loss, how healthful and safe it is, and how effective it is at preventing or managing chronic conditions like diabetes and heart disease," she said.

More top honors for Mediterranean diet

The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil. Say goodbye to refined sugar and flour except on rare occasions. Fats other than olive oil, such as butter, are consumed rarely, if at all.

Meat can make a rare appearance, usually only to flavor a dish. Instead, meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. Fish, however, are a staple.

Best overall diet for weight loss

For this category, the panel of experts looked at a diet's short-term and long-term weight loss success, weighing both equally. The popular WW (Weight Watchers) tied with the Flexitarian diet for top honors.

Weight Watchers, which also won first place in the best commercial diet category, has an important component needed in any successful diet: support. In addition to in-person meetings and optional one-on-one consultants, the plan offers an online community.

New diets evaluated

Four new diets were added to the rankings this year, Haupt said: the Autoimmune Protocol diet (AIP), the Gut and Psychology Syndrome diet (GAPS), the modified keto diet and the Noom diet.

"Among all these, Noom performed the best -- No. 12 overall, which is impressive for a newcomer," Haupt said.

Similar to WW, Noom provides support groups where dieters can "help each other with everything from how to curb distracted eating to how to make plain old water more fun," Haupt said.

However, the new version was panned by the experts, coming in 35th, just slightly better than the traditional keto's ranking of 37 out of 39 diets.

Keto 2.0 "allows for slightly more wiggle room on what you eat, but experts said it is still way too restrictive," Haupt said.

The Gut and Psychology Syndrome diet, or GAPS, is for people with an odd spectrum of conditions: severe digestive and immune system issues, learning disabilities and serious neurological conditions.

Best diet for quick weight loss

The quick weight loss category is for the person who needs to lose a few pounds for a special occasion, as the diets were evaluated for only a two-month period. It's not meant to be recommended as a long-term diet or lifestyle, according to U.S. News & World Report.

The HMR program is a weight loss and lifestyle-change program designed to reduce calories via meal replacements that include added fruits and vegetables. The starter kit is just shy of $200 and includes 70 servings of HMR shakes and entrees, support materials, weekly group coaching and free shipping.

CNN contributor Lisa Drayer, a registered dietitian, is concerned with any type of diet that is too restrictive in food choices and worries about the role of ready-to-eat meals, shakes and snacks.

"They're not necessarily teaching you how to eat healthfully on your own and how to make healthy choices," she told CNN in a prior interview, adding that she had seen this happen all too often in her own clients.

"They were so severely restricted, and they didn't know how to incorporate other foods back into their diets in a reasonable way," Drayer said. "So they not only regained their weight back, but they gained even more weight than where they started, which is really distressing."

Getting started on the Mediterranean diet

Want to make the Mediterranean diet one of your goals this year? Get started by cooking one meal each week based on beans, whole grains and vegetables, using herbs and spices to add punch. When one night a week is a breeze, add two, and build your non-meat meals from there.

Grains that have changed little over the centuries, known as "ancient grains," are also a key feature of the Mediterranean diet. Quinoa, amaranth, millet, farro, spelt, Kamut (a wheat grain said to be discovered in an Egyptian tomb) and teff (an Ethiopian grain about the size of a poppy seed) are some examples of ancient grains.

When you do eat meat, have small amounts. For a main course, that means no more than 3 ounces of chicken or lean meat. Better yet: Use small pieces of chicken or slices of lean meat to flavor a veggie-based meal, such as a stir fry.

And rethink dessert. Mediterranean cultures close out their meals with fruit that's in season.

If you tire of eating raw fresh fruit, get creative. Poach pears in pomegranate juice with a bit of honey, then reduce the sauce and serve over Greek yogurt. Grill pineapple or other fruits and drizzle with honey. Make a sorbet out of fruit, including avocado (it's really a fruit). Stuff a fig or date with goat cheese and sprinkle on a few nuts. Create a brown rice apple crisp or even a whole-wheat fruit tart.

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Mediterranean diet named best diet for 2021 - CNN


Jan 9

Best diet? Experts say its the Mediterranean diet – Chicago Sun-Times

New year, new lifestyle change? Try the Mediterranean diet.

For the fourth year in a row, the Mediterranean diet continues to be named the best overall diet, according to U.S. News & World Reports annual ranking.

The Mediterranean diet which consistently is backed by studies that have found a correlation with decreased risk of disease also nabbed the No. 1 spot for best diets for healthy eating, easiest diets to follow, best diets for diabetes, best plant based diets and best heart-healthy diets.

The diet focuses on heart-healthy foods that typically are eaten in countries within the Mediterranean region. It guides people to eat plenty of plants and foods that are low on bad cholesterol, such as legumes, nuts, wheat, fruits and veggies. For example, you replace butter with healthy fats like olive oil, salt with herbs and spices, red meat with fish and poultry.

And its totally cool with this diet to have a glass of red wine on occasion.

In one of the largest and longest studies that looks at the diets effect on gut bacteria, published in February 2020 by the British Medical Journal Gut, researchers found that the Mediterranean diet could have a positive effect within just one year for older adults by reducing the bad bacteria and increasing the good.

In second place behind the Mediterranean diet, the DASH and flexitarian diet tied for Best Overall Diet. The DASH diet short for Dietary Approaches to Stop Hypertension is the government-backed plan aimed at helping followers lower their blood pressure. The flexitarian diet is a modified vegetarian diet in which you still can eat animal products in moderation.

With the COVID-19 pandemic upending our lives, some turned to social media to joke about the quarantine 15 after reaching for comfort food during times of uncertainty and stress.

Dr. David Katz, one of the panelists who weighed in on the diets says that, though COVID-19 has been overriding health concern for this past year, its important to remember that a healthy diet not only influences everything about our health over a lifetime, but it acutely affects the function of our immune system and exerts an outsized influence on risk factors related to COVID.

Read more at usatoday.com

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Best diet? Experts say its the Mediterranean diet - Chicago Sun-Times


Jan 9

Curious about the DASH diet? Heres what to know – Atlanta Journal Constitution

When did the DASH diet start?

Initially introduced at a meeting of the American Heart Association in 1996, the DASH diet was published in the New England Journal of Medicine in 1997, according to a diet review from the Harvard T.H. Chan School of Public Health.

To test the effects of dietary patterns on decreasing blood pressure, the DASH trial randomly assigned 456 people to three different diets: a standard American diet, which served as the control, a fruits and vegetables diet, and a combination diet rich in fruits, vegetables, nuts. It was also high in low-fat dairy foods with decreased amounts of saturated fat, total fat and cholesterol. Results showed the combination diet had a greater reduction in blood pressure than the other two and contributed much of the scientific basis for the Dietary Guidelines for Americans 2010 and later editions, the school reported.

What do you eat?

You dont need any special foods to go on the DASH diet, the NHLBI reported. Instead, the plan focuses on daily and weekly nutritional goals. Participants consume vegetables, fruits, and whole grains. They also eat fat-free or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils. Limits are placed on eating foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut and palm oils. Partakers are also urged to limit consumption of sugar-sweetened beverages and sweets.

Is there exercise involved?

The NHLBI encourages those who are on the DASH diet are encouraged to be physically active, which will aid in helping to prevent and control high blood pressure. Studies show that the diet is more effective at lowering blood pressure when paired with exercise, too.

What are the pros?

Verywell Fit reported you can expect to see a drop in your blood pressure on this diet. You may also be able to lower LDL cholesterol and enhance other risk factors for cardiovascular disease. The diet has also been shown to be effective in managing diabetes. Studies have also found health benefits in reducing sugar intake and scrapping sodium-heavy foods and highly-processed meals in favor of more fruits and vegetables.

Are there any cons?

Still, U.S. News reported that theres a lot of grunt work with the diet and it can be pricey. A 2013 study also showed that it may be difficult to stick to the DASH diet. It was discovered that people needed more than simply counseling without food supplies to maintain the diet.

Link:
Curious about the DASH diet? Heres what to know - Atlanta Journal Constitution



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