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Tis the season for desserts, cocktails and everything thats delicious.

Although diet advice does change throughout the years, likely most health experts would agree: You dont want an excessive amount of sugar in your system. Occasional treats and splurges are fun, but a diet thats consistently filled with excess sugar can lead to things like obesity, Type 2 diabetes and heart disease.

Our bodies do need sugar, but youll want to steer clear of added sugars, like in processed food, which can be way more than what we need.

Follow these steps to limit the amount of sugar you consume daily, and improve your overall health.

A lot of people dont realize just how much sugar theyre consuming in their drinks every day.

A soda can have as much sugar as a candy bar.

Even if you dont eat candy or chocolate, you could still be overindulging when it comes to sugar.

Buying sugar-heavy coffee daily will absolutely cause your sugar intake to skyrocket. As hard as it may be, you have to skip the sugary drinks in favor of water.

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Simply switching to water with every meal will most definitely limit the amount of sugar you consume daily.

Healthy choices in the morning will set you up for success.

The sad truth is, a lot of breakfast food is full of sugar. Donuts, muffins, pancakes with syrup, and cereal can all be chock-full of unwanted sugar.

High sugar intake in the morning will leave you feeling sluggish instead of energized. Opt for healthier breakfast options like a fruit smoothie, oatmeal or eggs.

Dont let breakfast skew your sugar intake for the rest of the day.

There are probably a lot of foods you believe are low in sugar that actually arent.

Sugar can even hide in bread or dried fruit. Dont play the guessing game when it comes to sugar -- know exactly how much sugar is in everything youre purchasing.

Unfortunately, reading the label isnt always easy, as manufacturers use many names for sugar. Search the nutrition label for high-fructose corn syrup, cane sugar, maltose, dextrose, rice syrup, or molasses.

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When you get smarter about checking your nutrition labels, youll be more in control of the amount of sugar you consume.

Its fine to have dessert on occasion, but if youre a daily dessert eater, it might be time to cut back.

If youre eating something sweet every time you have a meal, your sugar intake might be too high.

If you find your sweet tooth is hard to control after you eat, try having a few pieces of fresh fruit. Allow natural sweetness to quell your cravings.

Remember, its OK to have sweet treats in moderation. Being militaristic about your diet will drain you and may cause you to give up on healthy eating entirely.

So, dont be afraid to grab some candy now and again, just make sure you arent also consuming too much sugar on a daily basis.

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3 easy ways to reduce the amount of sugar in your diet - KSAT San Antonio

By Wayne and Wanda

Updated: 12 hours ago Published: 12 hours ago

Yoga on the Anchorage park strip. (Bill Roth / ADN archives)

Dear Wayne and Wanda,

I put on weight during COVID. Im not happy about it and Im working on getting back in shape but its slow going and frankly I have trouble sticking with my diet plan or exercising. I wish it was easier for me but it just isnt. I feel insecure at the gym and I realize sometimes I do eat food because it tastes good, not because Im hungry. I know all this, and Im working on it. Thats not necessarily the problem.

The problem is my best friend. She had the opposite COVID experience and somehow over the past two years, she managed to get in great shape and has never looked better, been thinner, or seemed happier. Shes taken up yoga and jogging and is gung-ho about trying some winter sports.

All she talks about anymore is diet and exercise and she is full of advice for me, whether its what to eat or drink or what workouts I should try. She invites me to work out with her constantly even though I always decline. I am so tired of her talking about weight, calories, etc. Its getting to a point where I dont even want to hang out which is lame because she really is a great friend. She must know how insecure I am feeling and it totally doesnt help that getting fit was so easy for her. I need to convey that she isnt being helpful but I dont want to hurt her feelings because I do believe her heart is in the right place. Advice?

Wanda says:

Let me make sure I understand: Youre unhappy and struggling to get on track and regain your health, and your friend is offering you actionable advice and inviting you to participate in sporty activities that support your goals? How dare she!

Not to make light of this I think all women understand how touchy these topics can feel, and I get that her overenthusiastic coaching is totally overwhelming in the worst way. Lets consider the alternatives. She could be the worst kind of friend, tempting you to make poor choices. Whats more common in these situations is friends are passively sympathetic but generally silent on matters that are so intensely personal. She might wait for you to bring up your weight struggles, and maybe offer some tepid advice, but would generally avoid rocking the boat by saying anything that could be perceived as judgmental.

Instead, shes actually trying to help. And maybe she is going slightly overboard, but shes coming from a place of experience. She recently went through her own transformation, and it might have looked easy, but she surely put in the work. If shes as dear a friend as you say, you can handle this frankly without upsetting her. Acknowledge your struggles with your weight and accountability are real, and while some occasional tips could be useful, really you just need your friend, not a personal trainer.

Wayne says:

Yes, your friends heart is in the right place, and like her, I am a firm believer in the many positives of regular exercise. But lets forget about fitness for a moment and check in on your heart. The lack of motivation to get into a groove, the body insecurity, the frustration with your results, the reliance on food for comfort and escape, and the annoyance with your sweat-obsessed friend right now, it sounds more like you need to focus on getting healthier emotionally by exploring your anxiety and depression than getting back into great physical shape and keeping up with your best fitness friends lifestyle regimen.

Anxiety and stress can create major roadblocks to our life and square goals, even the goal of simple daily functioning. They certainly make it tougher to dig out of a hole and get a positive flow started. No wonder its tough to get started when you feel like youre performing in front of a bunch of other people, including your friend, who seemingly already have it all together. Look, theres nothing to be ashamed of and no reason to feel alone. More people than ever are going through some version of your emotional struggles right now. The pandemic and its accompanying stress and strangeness has worked a number on everyone to some extent.

Your friend is an outlier in many ways, so comparing yourself to her or trying to meet her expectations will more likely fuel the issues youre already troubled with and even make things worse. So hold off on the personal trainer and find a counselor to talk things through with. When youre in a better space and ready to get regularly physical with others, Im sure your bestie will be there with a training and diet suited plan just for you.

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I gained weight during COVID, but my best friend got healthier. All she talks about anymore is diet and exercise. - Anchorage Daily News

When our wonderful Greek food and wine come up in discussions with non-Greeks, the phrase Mediterranean Diet is sure to be heard, but that term is limited in several ways.

First of all, the strongest scientific findings about the tremendous health and wellness benefits of such diets are associated mainly with what can properly be called the Greek Diet pasta is one of my favorite foods, but it should not be at the core of healthful cuisine.

Of course, some experts further insist that it is the Cretan Diet which is most beneficial but lets leave that to friendly discussions with our friends from different parts of Greece over good Greek wine.

During my recent first return to the United States after moving permanently to Greece a few years ago, I have confirmed that Greek wines continue to make inroads here, with more and more brands and varieties available in shops and non-Greek restaurants.

When I return to the homeland in a few days, I will also look forward some very nice Greek craft beers which tourists are enjoying there now, and which maybe will reach their home countries in the future. Be sure to try some during your next trip.

The discussion so far has been empirical you can google the articles about the research, ask for Greek wines in your favorite restaurants, and try some beer when you go back to Greece but beyond the facts, there is the feel, of a nice Greek meal, and I will note that it is not a coincidence that The National Heralds annual Food & Wine special section comes out around Thanksgiving.

There is a reason why the family holiday par excellence is centered on the family dinner table and not houses of worship, civic and religious processions and presentations, or parties with friends the act of sharing a meal with our loved ones is one of the gateways of holiness into our lives that is expressed by the extra care taken by those who prepare our food selecting, preparing, and cooking the best on offer, and giving thanks to God for our loved ones.

And as we describe some of the reasons why Thanksgiving is such a special holiday one we wish more countries would adopt since gratitude is one of the most healing and life-enhancing emotions it is time to add another dimension to the Greek diet, since a case can be made that every family meal in Ellada is a Thanksgiving celebration.

One of The National Heralds most popular features is the Botanist column written by Evropi-Sofia Dalampira, who holds an Msc in Botany-Biology. Week after week, she points out the nutritional and medical value of food sources many take for granted but which scientists and physicians tout for their contribution to good health.

This week she points out, however, that that it not just the ingredients in their meals that gives places like Ikaria a global reputation as the island of longevity.

The Greek traditional way of living, includes not only diet but socialization. It is a general way of doing and I would say, of being.

Many of us read the wonderful books of historian Edith Hamilton in high school or college, especially, The Greek Way. There was something special in Hellenic civilization that caused it to contribute so much to humanity. Yes, there is the unique blend of shore and sun and mountains, the combination of openness to the world by sea and the fierce autonomy of mainland regions and islands. These led to practices and principles like democracy and cosmopolitanism which can be transplanted to locales all over the world.As they say, Greeks are everywhere and so are their restaurants, which are beacons of the good life as practiced in Greece.

And Greek cooking, the offerings of the typical Greek table, inside and outside the home, with its remarkable balances and blendings, reflects the contributions of the rest of classical Hellenic civilization and the best of contemporary Hellenism.

There is one principle that seems to permeate whole spectrum of Hellenic time, place, and activities: Aristotles metron ariston measure is best.

While it is easy to find the extremes of workaholism and indifference among Diaspora and Homeland Hellenes, the success in life and work of most is reflected in the balance they try to strike in their lives, in Greece, if not in America: they dont live to work, they work in order to live.

And in their work motivated by that untranslatable word philotimo a Greek ideally takes pride in making a contribution, to their organizations and communities. Again, that is reflected in the care and love taken by cooks at home and in Greek restaurants everywhere, wanting nothing less than to make everyone at their tables feel both filled and fulfilled

And those restaurants are Embassies of Hellas and Hellenism around the world something rarely appreciated by Greek officials and journalists. Greek food and wine, well-presented and mixed with the spirit of that other great Greek word, philoxenia-hospitality, makes Greek-Americans and non-Greeks yearn for Greece.

Happy holidays to all see you in Ellada next year.

Continue reading here:
The Greek Diet and the Greek Way Good Things Go Together - Breaking & Latest News, Greece, Cyprus, Hellenic Diaspora News - The National Herald

One glance at social media and its easy to see that America is obsessed with diet and nutrition. Nearly everyone has tried to lose weight by following one of these restrictive diets. However, the ketogenic diet has proven to be a revolutionary new way to lose weight.

Many people have been able to lose weight quickly with the low-carb/high-fat diet. Although it may have appeared to be a blessing, many health care professionals are now questioning the wisdom of this diet.

Every year, U.S.News & World Report publishes an analysis of the best and worst diets for health, according to an expert panel.The keto diet ranks second overall, behind the Gut and Psychology Syndrome, with 39 diets. 2021 Report.

While the keto diet is a fast and effective way to lose weight, other aspects of it performed poorly. Keto was, however, only deemed to be effective in weight loss. minimally effectiveFor diabetes prevention or control Experts. One expert even went so far as to say, It is not safe for people with diabetes.

The keto diet scored only 1.9 stars out five in terms of safety. It has been controversial for many years because of its high-fat content. The panelists acknowledged that this trendy diet could prove to be dangerous for some. One expert cautioned that people with kidney disease, diabetes and heart disease need to be cautious.

The health panel found that keto is significantly more difficult than other diets on 2021. Following this eating plan long term is the most difficult aspect of this diet regime,One expert pointed out.

The keto diet also lacks a balanced nutritional approach, contrary to the Mediterranean diet, which is ranked Americas top diet.People become very bored just eating fatty foods, fat, and meat.Another expert defined keto as the hardest of the extremely hard!

The keto diet is much more restrictive than most diets. So, its not surprising experts rated keto difficult to follow. The keto lifestyle was scored in the nutrition category. extremely incomplete.One panelist explained that Any diet that recommends snacking on bacon cant be taken seriously as a health-promoting way to eat.

While U.S. News & World Reportrated the ketogenic diet nearly last in terms of overall health, it continues to gain popularity. According to keto supporters, the proof is in their pudding. If you follow the keto diet properly, it will help to lose extra weight and improve your health. But, health experts arent yet convinced.

In spite of the keto diets ability to aid in weight loss, its long-term effects remain unclear.Robin ForoutanThe Morrison Centers registered nutritionist and integrative dietitian, Dr. Judith explains. Insider that a big factor in the U.S. News rankings is the amount of research supporting various diets, which may explain ketos low scores.

When you get to more diets that are newer, theres less published data and less time for prolonged studies, sotheyre almost always going to rank lower because theres not as much evidence, Foroutan explained.

In The Ketogenic Diets Advantages and Drawbacks: A Review ArticleAlthough the review does not analyze all data, it provides some insight. However, the review discusses the benefits and dangers of the ketogenic lifestyle. It was found that after six to 12 months, blood pressure, cholesterol, and triglycerides decreased, while HDL (high-density lipoprotein) increased.goodcholesterol)increased, and weight loss occurred.

The effects of keto are often not evident after a year. Furthermore, the effects in the studied studies were not noticed. statistically significant.More research is necessary to establish the long-term effects on the ketogenic diet.

Despite ketos beneficial effects on HDL-C, the concomitant rise in LDL-C and very-low-density lipoproteins may pose cardiovascular risks, according to the review.

A few small samples and a short time span of each study in the review raise doubts about the generalizability or validity. Consequently, its difficult to assess the diets risk or make recommendations to individuals with individual comorbidities.

Its difficult to know if the keto diet can be sustained. It may offer a quick solution to other weight loss methods, but at what price?

There are simpler, more efficient ways to keep your health healthy. The U.S. News rankings include several diets that have support.

The Mediterranean diet is balanced and easy to follow. Its also scientifically supported. best diet in 2021.You can also find the Mediterranean dietPromotes a healthy lifestyle that includes limiting red meat, sugar, saturated fat, and other unhealthy foods. A plant-based diet is recommended by the top diet, which is rich in vitamins and minerals.

Choose the path that feels more comfortable for your health and wellbeing. Unbalanced eating may make it difficult to achieve balance.

Link:
Here's Why Experts Are Not Grabbing The Keto Diet Highly - Central Recorder

Deborah E. Linder, DVM, MS, DACVN, discusses the latest research and guidance surrounding popular pet food diets during a Fetch dvm360 talk.

It behooves veterinary professionals to understand the nuances between polarized dietary trends. With so many pet food products on the market, mining the best diet to match each patients needs can pose a unique challenge to many professionals working with clients who are seeking the best nutrition plan for their pets.

During her lectures at a recent Fetch dvm360 conference, Deborah E. Linder, DVM, MS, DACVN, a research assistant professor at Cummings School of Veterinary Medicine, Tufts University in North Grafton, Massachusetts, discussed the latest research and recommendations for veterinary therapeutic diets (VTDs) and OTC diets, as well as home-cooked meals for pets.

VTDs require approval from a veterinarian and are formulated to help manage 1 or more disease processes in cats and dogs, said Linder. Because of this special formulation, not all VTDs will be complete and balanced, she noted, adding that this includes meeting the minimum and maximum nutrients levels presented by the Association of American Feed Control Officials(AAFCO).

VTDs are clinically studied to weigh certain vitamins, minerals, proteins, fats, carbohydrates, and other nutritional components to determine their effect on the disease process.1 Conditions such as gastrointestinal (GI) disease, as well as obesity and cardiac disease, require a case-by-case assessment as to whether a pets diet requires modification to accommodate a need that would otherwise be available in OTC foods.2 Digestibility of nutrients should always be a key consideration when selecting a diet for a patient presenting with GI disease.3

Although there is a suite of nutritional and nonnutritional diseases that can affect the GI tract, several therapeutic diets are available for these conditions such as highly digestible diets, novel antigen or hypoallergic diets, hydrolyzed (protein) diets, and those with added concentrations of dietary fiber.3

OTC diets typically have a higher risk of contamination with common pet food proteins than VTDs.4 However, VTDs tend to be more stringent and costly than OTC diets. Communication to owners about the difference between VT and OTC diets can promote adherence, especially in cases where the diet must be fed exclusively for benefit, noted Linder.

According to Linder, despite anecdotal stories surrounding the benefits of home-prepared diets for cats and dogs, there is no evidence in findings from peer-reviewed clinical trials to support these claimsespecially when it comes to home-prepared diets being healthier than commercial diets in general. For clients seeking nutritional advice, she recommended they consult with a board-certified veterinary nutritionist and be prepared to follow a strict recipe daily that requires weighing.

One threat to pets with owners implementing home-prepared diets is unbalanced recipes, according to Linder. Often, diet recipes that are available on websites and in books, including those created by veterinarians, are vague, outdated, or deprived of essential nutrients that are needed for a balanced and complete diet. According to Linder, investigators in one study evaluated recipes for dogs and discovered that only 9 of 200 recipes met the basic nutrient requirements for commercial pet foods.5 However, perhaps the most concerning aspect of unbalanced recipes, said Linder, is that pets that are fed a deficient diet may not demonstrate adverse clinical signs or hallmark complications for years. This can make owners believe their pet is fine until a serious health issue arises that may not be easilyreversed.5

Another concern about home-prepared diets is quality control. A formulated diet by a board-certified veterinary nutritionist ultimately ensures that the recipe will meet the AAFCO minimum and maximum nutrient guidelines along with the pets individualized nutrient needs. Unlike commercial foods, which undergo thorough quality control testing, digestibility trials, and feeding trials to assess for bioavailability and nutrient adequacy, home-cooked diets do not undergo any form of safety and nutritional testing. It is recommended that pets eating homecooked diets have routine veterinary visits and laboratory tests (ie, blood work and urine testing), more so than those eating commercial diets.2

References

Original post:
Considerations to bear in mind with dietary trends - DVM 360

Heres more incentive to eat a healthy diet: its associated with a reduced risk of developing COVID-19 and its serious complications, according to a study published online Sept. 6, 2021, by the journal Gut. Researchers asked about 593,000 adults (mostly middle-aged and older) what they ate in February 2020, and then followed their health through September. Scientists found that people who reported eating the most fruits, vegetables, and legumes had a 9% lower risk of getting COVID and a 41% lower risk of developing severe COVID during the study period, compared with people who reported eating the least fruits and vegetables. Researchers also found a link between COVID and a poor diet or socioeconomic disadvantages. "If you could remove just one of those factors diet or disadvantage we think nearly a third of the COVID-19 cases could have been prevented," notes Jordi Merino, the studys lead author and a research associate at the Diabetes Unit and Center for Genomic Medicine at Harvard-affiliated Massachusetts General Hospital. The study was observational and doesnt prove conclusively that a healthy diet prevents COVID. Researchers point out that getting vaccinated and wearing a mask in indoor settings are still the most important approaches to ward off the disease.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Originally posted here:
Harvard study: Healthy diet associated with lower COVID-19 risk and severity - Harvard - Harvard Health

As global trade in red and processed meats has increased, so have chronic diseases associated with meat consumption, a study looking at data from 154 countries found on Thursday.

Researchers focused on illness and death rates from three diseases strongly linked to red and processed meat consumption: colorectal cancer, type-2 diabetes and coronary heart disease.

They drew on meat import and export figures from the UN Food and Agriculture Organization (FAO) to find out where in the world red and processed meats had become more available.

They then checked these findings against health data from the Global Burden of Disease project.

"The increased intake of red and processed meat products via trade caused the abrupt increase of diet-related non-communicable diseases," the study published in the British Medical Journal concluded.

The adverse effects of a diet high in red and processed meats is well known.

But the international trade of these products also has far-reaching impacts on the climate, through greenhouse gas emissions, and biodiversity loss, through shrinking habitat, the study noted.

"Few international initiatives and national guidelines for sustainable diets explicitly address the spillover impacts of the meat trade across countries," they said.

They calculated a worldwide increase in related deaths of nearly 75 percent between 1993 and 2018, with major variations by geographical region.

While they estimated a 55 percent rise in related deaths in developed countries, the rate of increase in developing countries was more than double: 157 percent.

"These higher rates are because many developing countries around the world exponentially relied on red and processed meat imports to meet their increased meat demands under rapid urbanisation and income growth," the study says.

Over the years covered by the study, developing countries expanded imports while rich ones expanded exports, the findings showed.

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The study suggests that to achieve healthier and more sustainable diets, international dialogue should involve both health and trade bodies, citing the World Trade Organization (WTO).

"Regional trade agreements of the WTO accelerate red and processed meat flows among countries," it said, and suggested it could coordinate with UN health and food agencies to improve future trade policy.

Since it is observational, the study can suggest but not confirm the cause-effect relationship between meat trade and diet-related illnesses.

nrh/mh/har

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Diet-related illness increases with availability of red meat: study - Yahoo News

Significance

Understanding the factors that sculpt gut microbial communities in mammals is of great interest. Here, we studied a diverse clade of herbivorous rodents (woodrats, Neotoma) with variable but well-characterized diets and habitats to quantify the relative contributions of host genetics, geography, and diet, alongside neutral processes, in structuring the gut microbiome under natural and controlled conditions. While diet and geography made significant contributions to microbiome structure, host phylogeny explained the greatest proportion of observed variation. Provision of a common diet in captivity altered natural microbial communities, with communities from different species varying in their resistance to this perturbation. Captivity increased the amount of variation explained by host phylogeny, further emphasizing the extent to which host genetics structure mammalian microbiomes.

The microbiome is critical for host survival and fitness, but gaps remain in our understanding of how this symbiotic community is structured. Despite evidence that related hosts often harbor similar bacterial communities, it is unclear whether this pattern is due to genetic similarities between hosts or to common ecological selection pressures. Here, using herbivorous rodents in the genus Neotoma, we quantify how geography, diet, and host genetics, alongside neutral processes, influence microbiome structure and stability under natural and captive conditions. Using bacterial and plant metabarcoding, we first characterized dietary and microbiome compositions for animals from 25 populations, representing seven species from 19 sites across the southwestern United States. We then brought wild animals into captivity, reducing the influence of environmental variation. In nature, geography, diet, and phylogeny collectively explained 50% of observed microbiome variation. Diet and microbiome diversity were correlated, with different toxin-enriched diets selecting for distinct microbial symbionts. Although diet and geography influenced natural microbiome structure, the effects of host phylogeny were stronger for both wild and captive animals. In captivity, gut microbiomes were altered; however, responses were species specific, indicating again that host genetic background is the most significant predictor of microbiome composition and stability. In captivity, diet effects declined and the effects of host genetic similarity increased. By bridging a critical divide between studies in wild and captive animals, this work underscores the extent to which genetics shape microbiome structure and stability in closely related hosts.

Author contributions: S.B.W., C.D., K.D.K., and M.D.D. designed research; S.B.W., R.M.-M., T.E.S., D.M.K., and T.J.O. performed research; R.G. contributed new reagents/analytic tools; S.B.W., D.M.K., and R.G. analyzed data; and S.B.W., C.D., K.D.K., and M.D.D. wrote the paper.

The authors declare no competing interest.

This article is a PNAS Direct Submission.

See online for related content such as Commentaries.

This article contains supporting information online at https://www.pnas.org/lookup/suppl/doi:10.1073/pnas.2108787118/-/DCSupplemental.

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Microbiome stability and structure is governed by host phylogeny over diet and geography in woodrats (Neotoma spp.) - pnas.org

When you hear the word diet, calorie-counting and food restrictions may come to mind. But thats not the case with the Mediterranean diet, a meal plan that focuses on whole grains, fresh produce, lean meats and healthy fats. Now, its time youve met its second iteration, the pesco Mediterranean diet, which is essentially the same as the O.G., only it prioritizes fish as a main source of protein. We asked Dr. Felicia Stoler, DCN, a registered dietician, nutritionist and exercise physiologist, for all the deets on the flexible diet plan. (Spoiler: Its easier to stick to than you may think.)

RELATED: 26 Healthy Mediterranean Diet Snacks to Keep You Full All Day

As the name suggests, the pesco Mediterranean diet focuses on proteins from fishin addition to nuts, seeds, legumes and other plants, explains Stoler. Those on the pesco Mediterranean diet plan can also eat dairy (read: mostly low-fat dairy, rather than hard cheeses and butter, which are high in saturated fat and sodium) and eggs, just like those on the standard Mediterranean diet. Like its predecessor, healthy fats, fresh fruits and veggies, whole grains and protein-rich plant-based foods are the bulk of what youll eat on the pesco Mediterranean diet.

To pull it off without getting bored, diversifying the seafood you eat is crucial. We always think salmon, salmon, salmon, sometimes tuna; but theres plenty in between, and different types of water creatures have varying nutrient levels, explains Stoler. In Europe, the diets around the Mediterranean include seafood and fish like sardines, anchovies, canned fish, salted fish.

In other words, if youre going to get sick of eating salmon and shrimp on the daily and you have no interest in casting a wider net (pun intended), the pesco Mediterranean diet may get old fast, and you likely wont stick to it.

The pesco Mediterranean diet stars fish as the main source of protein, versus chicken, beef and pork. Its great for people who already like fish, shellfish and seafood in general. If you dont, cutting yourself off from other animal proteins would likely make sticking to the diet more difficult (and you might have a hard time staying full if you arent diligent about consuming other protein-rich, plant-based foods).

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If fish isnt your thing, the regular Mediterranean diet is likely a better choice for you (although theyre essentially identical, minus the pesco iteration having a specific source of animal protein). It focuses on foods that are found in the Mediterranean (as you might have guessed), so youll be able to eat a lot of produce, grains, nuts and other ingredients that are popular in Greece, Italy, Israel and the Middle East. Were talking Greek yogurt, chickpeas, quinoa, walnuts, feta cheese, a whole lot of olive oilyou get the picture. Red meat isnt totally off the table, but its meant to be eaten sparingly; the same goes for refined sugars, saturated fats and processed foods. You should also be mindful of the carbs youre consuming, taking care to choose complex carbohydrates (like barley, quinoa and brown rice) instead of pasta, white bread, baked goods and the like, says David Becker, a board-certified cardiologist at Chestnut Hill Temple Cardiology.

In the end, one diet isnt necessarily better than the other. There are many people, myself included, who feel that encouraging high consumption of fish [and] seafoodwhile great for your healthis not sustainable, especially knowing that weve been overfishing the oceans and seas, explains Stoler. There are pollutants and contaminants in these waters, and the delicate balance of the aquaculture is at risk, [as well as] the overall health of the planet. (On that note, keep in mind that buying farm-raised fish is a more sustainable choice than wild-caught.)

So, before you pigeonhole yourself into eating seven salmon fillets a week, consider the environment and additional sources of plant-based protein, like nuts, beans and tofu.

Hellooo, omega-3 fatty acids, aka essential fats that can reduce your risk of heart disease and stroke, lower your blood pressure and triglycerides and assist in reducing inflammation. Omega-3s are also rich in vitamin D and selenium, protect the heart from erratic cardiac issues, improve blood vessel function and can even aid in prenatal and postnatal neurological development.

Since our bodies dont produce omega-3s autonomously, its imperative that we consume them through food or supplementsand fish are packed with them. One to two three-ounce servings of fatty fish a week can reduce your risk of fatal heart disease by 36 percent, says the American Heart Association (AHA). Then again, fish are far from the only source of omega-3s out there. Omega-3 fatty acids can be found in chia, walnuts, hemp, algae oil and more, says Stoler.

Fish has also been scientifically proven to work wonders for your brain. Research shows that eating baked or broiled fish at least once a week can significantly lower your risk of Alzheimers disease, according to the Fisher Center for Alzheimers Research Foundation. Fish is also known to reduce the risk of many chronic illnesses, lower triglycerides, reduce blood clotting, lower your stroke risk and aid with irregular heartbeats, says the Mayo Clinic. Due to all these perks, its recommended by the AHA that we have two servings of fatty fish a week (either 3 ounces cooked or a cup of flaked fish). On the pesco Mediterranean diet, youre likely going to consume even more per week.

If you still need convincing, the Mediterranean diet can even possibly boost your mood, meaning its fish-filled cousin can, too. In a 2017 study by BMC Medicine, researchers monitored a group of people with depression for 12 weeks as they tried the meal plan. By the end of the study, most participants reported a major improvement in their symptoms. Scientists have also noted a connection between fish and anxiety reduction. While a definite explanation hasnt been discovered, researchers believe omega-3s can travel to the brain easily and positively communicate with mood-regulating molecules and neurotransmitters, says JAMA Network.

Fish and other popular Mediterranean diet foods have also been found to improve headaches and migraines. If you suffer from chronic headaches, they may be triggered by nutritional deficiencies, says Maria Marlow, integrative nutrition health coach and author of The Real Food Grocery Guide. More magnesium (which is found in leafy greens, beans, nuts and seeds), riboflavin (which is found in broccoli, eggs and almonds) and omega-3s can counteract those deficiencies.

And of course, a major benefit of this diet plan is that theres no calorie counting required and no food groups are totally off limits (although refined sugars are largely avoided, which is inherently good for your health). The pesco Mediterranean or regular Mediterranean diets could be easy ways for you to eat more nutritiously (or even possibly lose weight) without feeling like youre depriving yourself.

There are no risks, Stoler says, but the underlying assumption is that an individual likes fish and seafood. I also look at sustainability, availability, price and budgetthe [pesco Mediterranean diet] can be more expensive and out of reach for people.

The TL;DR? If youre all about fish and seafood and can afford buying the proper groceries, the pesco Mediterranean diet could be a solid fit for you. In the end, its all about finding a meal plan that works for your lifestylethats crucial for actually committing to this new way of eating for the long haul and changing your habits for the better.

I still hold firm in suggesting that people develop eating behaviors that they can stick to with a priority on eating more plant-based [foods] and less processed [foods], concludes Stoler. She also recommends minding your portion sizes, eating foods closer to the way theyre found in nature and trying to reduce food waste, no matter what diet youre on.

RELATED: 14 Mediterranean Diet Fish Recipes That Are Ready in No Time

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What Is the Pesco Mediterranean Diet? We Asked a Nutritionist - Yahoo Lifestyle

According to new research, a certain type of dietary fiber known as resistant starch may have an impact on lupus disease activity by affecting ones gut microbiome the naturally occurring community of bacteria and other microscopic organisms within the gastrointestinal tract. Resistant starch is a type of fiber that resists digestion in the small intestine and ferments in the large intestine, acting as a prebiotic, meaning it feeds the good kind of bacteria there. Some of these good gut bacteria, in turn, have been linked to immune system benefits and reduced disease activity in lupus and lupus-related antiphospholipid syndrome (APS, a condition that can cause blood clots and other health problems).

In the latest study, researchers looked at people with lupus and lupus-related APS and analyzed how much resistant starch they ate per day as well as their gut bacteria makeup. Although none of the study participants consumed a diet considered high in resistant starch (more than 15 grams per day), even moderate resistant starch consumption (2.5 to 15 grams daily) was associated with larger quantities of the good bacteria Bifidobacterium, which has known immune system benefits. Additionally, people with APS who ate moderate amounts of resistant starch had smaller amounts of bad bacteria that have been linked to the disease.

Dietary sources of resistant starch include:

While much remains unknown about the connection between diet and lupus, eating a nutritious, well-balanced and varied diet is recommended. Learn more about diet and nutrition with lupus.

Read the Study

See the article here:
New Findings on the Role of Diet and Gut Bacteria in People with Lupus - Lupus Foundation of America

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