10 Foods You're Eating Wrong

Food  

 

Huffington Post / By Kristin Kirkpatrick

10 Foods You're Eating Wrong

Not all potatoes are created equal.

 

October 13, 2014  |  

Imagine the following scenario. You're engaged in conversation at a dinner party with friends that you feel comfortable enough to discuss "hot button" topics with. Politics, religion, and parenting techniques probably come up and most likely, the views vary by person. When I attend dinner parties, however, the issue of food is often the hot topic of the night, and even hotter, the opinions surrounding the right and wrong way to eat. It's not enough these days that we are eating more kale (thank you trendy farmers markets and Hollywood celebrities!), we have to now dissect the right and wrong way to eat it as well. It was discussions like these that motivated me to write this blog. After all, my career surrounds helping people to simply eat better -- to get, what I call, the most bang for their nutritional buck. There are many factors that impact the amount of nutrients that you will derive from a food. Things such as cooking and ripening method, food pairing and even your own gut flora may impact how much benefit you get from plant-based foods. Different varieties of foods affect this as well. Not all nuts, apples or as you'll read in my first example, potatoes are created equal. If you're interested in knowing how science views the best way to eat, then read on. Spoiler alert: Raw is not always the right way to go!

Potatoes 

Think you're getting the benefits of the potato vegetable when you consume French fries, mashed or baked potatoes from white potatoes? Think again! One study found that it was purple potatoes that gave the best benefits, like lowering blood pressure and reducing the risk for cancer. Further, a 2014 study found that purple potatoes surpassed their white counterparts when it came to high amounts of polyphenols and decreased effect on overall blood sugar response.

Carrots 

As fall gears up, our love of soup increases as well. Next time you're making a batch of chicken noodle soup, resist the urge to cut up your carrots. One study found that cutting carrots increased surface size and allowed more nutrients to leach out. That means after washing and peeling, your carrots should hit the water in their whole form. Keep cooking (vs. raw) though. One study found that cooking carrots increased the bioavailability of carotenoids.

Tea 

If you want high nutrient absorption with your high tea, then forget about doing as the Brits do it! Several studies have shown that adding milk to your tea may actually take away some of the cardiovascular benefits that tea provide. Going with green tea? Add a little juice instead to sweeten. The vitamin C in juice may help to increase the bioavailability of green tea's nutrients.

Garlic 

Don't rush your garlic, CRUSH your garlic! Research indicates that crushing your garlic and allowing to sit for at least ten minutes released an enzyme called allicin that has been shown to help reduce the risk of cardiovascular disease by making platelets less sticky or more likely to flow freely through the cardiovascular system.

Salad dressing 

Fat free dressing may seem like a good idea in theory, but when you look at what you give up; it's no match for the full fat counterpart. Several studies have shown the benefits that fat has when dressing your greens, from keeping you fuller and more satisfied after consumption to getting more nutrient absorption from your salad (specifically from lutein, lycopene, beta-carotene and zeaxanthin).

Apples & Pears 

Let your fruit ripen up a bit! One study found that the ripening process allowed the breakdown of chlorophyll in ripening apples and pears which, in turn, produced more "highly active" antioxidants in the fruit.

Broccoli

Broccoli is, without doubt one of the best foods you can feed your body! Broccoli is part of the brassica family of foods, a family that has shown to be quite effective in terms of prevention of certain cancers from breast cancer to skin cancer , but how you prepare your broccoli makes all the difference in the world. A 2008 study found that steaming was the only cooking method that completely preserved, and even increased, the cancer fighting components of broccoli. Boiling and frying were found to be the worst cooking methods. Still don't want to ditch the boiled broccoli? Pairing with a spicy food may help! A 2012 study found that adding spicy foods to broccoli increased its cancer fighting power and the spicier the better according to the study authors!

Mustard

Mustard in any form is a fabulous condiment to add to sauces, salads and sandwiches, but if you're interested in decreasing overall inflammation as well as reducing your risk for certain cancers then you better keep your mustard choices simple. That's right! It's the cheap yellow mustard options that have the best benefits. Why? Because they contain a compound called curcumin (that's the active ingredient in turmeric) that not only gives cheap yellow mustard its yellow color, but all of its potential health benefits as well!

While the factors discussed in this blog have an impact on the best ways to consume your foods, the truth is, simply adding these foods to your diet is a huge step in the right direction. Once you have mastered a liking for these healthier food options, the next logical step is to prepare in the best way for maximum nutrient density!

US Diet Improves, but Gap Widens Between Rich and Poor

Medscape Medical News

 

US Diet Improves, but Gap Widens Between Rich and Poor

Larry Hand

September 02, 2014

Diet quality in the United States improved during a recent 12-year period, reflecting positive changes in consumers' food choices and food processing, according to a new article published online September 1 in JAMA Internal Medicine.

The overall quality of the diet remains poor, however, continuing to leave people at risk of chronic diseases, including type 2 diabetes — and an existing gap widened further between high- and low-socioeconomic-status (SES) individuals, the researchers write.

Dong D. Wang, MD, MSc, of the department of nutrition, Harvard School of Public Health, Boston, Massachusetts, and colleagues analyzed data on a nationally representative sample of 29,124 adults aged 20 to 85 years collected through the National Health and Nutrition Examination Survey (NHANES) for the years 1999 to 2010.

"Overall, this is encouraging news for clinicians because there has been kind of a misperception that the population cannot change their dietary habits," coauthor Frank B. Hu, MD, PhD, professor of nutrition and epidemiology at Harvard School of Public Health, told Medscape Medical News in a telephone interview.

"There has been an improvement in diet quality, and professionals can play a major role in improving the diet quality of their patients and their families, [who are] more inclined to follow the advice of their doctor," he continued. "Clinicians and professionals can play a major role in educating the patient, helping them make healthier choices."

Gap Between Rich and Poor Widens
 
The researchers collected dietary data during in-person and telephone interviews conducted as part of NHANES surveys. They assessed nutrient intake using US Department of Agriculture (USDA) databases. They also categorized data by groups according to income, education level, age, race/ethnicity, and body mass index (BMI).

And they benchmarked the data according to the Alternate Healthy Eating Index (AHEI-2010) and the US Department of Agriculture's MyPyramid Equivalents Database (MPED), assessing diet quality according to an AHEI-2010 score range of 0 to 110. A higher AHEI-2010 score indicated a more healthful diet. "For fruits, vegetables, whole grains, nuts and legumes, long-chain (omega-3) fats, and polyunsaturated fatty acids, a higher score corresponded to higher intake. For trans fats, sugar-sweetened beverages and fruit juices, red and/or processed meat, and sodium, a higher score corresponded to lower intake," the authors note.

 

The analysis shows that the energy-adjusted mean AHEI-2010 overall score increased from 39.9 during 1999–2000 to 46.8 during 2009–2010 (linear trend P < 0.001).

A reduction in consumption of trans fats accounted for more than 50% of the increased score.

As to individual components:

• Sugar-sweetened beverages increased by 0.9 points, reflecting a decline in consumption.
• Whole fruit increased by 0.7 points, reflecting an increase in consumption.
• Whole grains increased by 0.5 points.
• Polyunsaturated fatty acids increased by 0.5 points.
• Nuts and legumes increased by 0.4 points.
• Sodium significantly decreased by 0.5 points (reflecting an increase in consumption).

Diet quality scores for high-SES groups, based on income and education level, were consistently higher than for low-SES groups, and the gap widened over time.
For the high-SES group, scores increased from 3.9 during 1999–2000 to 7.8 during 2009–2010. The researchers observed no significant temporal trend for the low-SES group.
Among other categories:

• •Women's scores were significantly higher than men's.
• •Mexican Americans scored higher than non-Hispanic whites.
• •Lower BMI was associated with better diet quality scores.

Overall Picture: Some Good News but Much Room for Improvement 
 
The authors say public-policy changes regarding trans fat, including labeling requirements, efforts by some cities and other governments to limit use of trans fat, as well as some manufacturers' reformulation of food processes, have likely played a role in overall improvements.

"Science-based nutrition policies can make a huge difference in improving the nutrition quality of the population," Dr. Hu said.
"Diet quality in the general population has been improving moderately but steadily. One of the most important changes has been reduction in consumption of soft drinks or sugar-sweetened beverages," he noted.

"But consumption is still high, and there's still a lot of room to improve. Some areas haven't changed that much. One area that is going in the wrong direction is the consumption of sodium, which has increased in the population, which may reflect increasing consumption of processed food. Most sodium, or salt, comes from highly processed food."

"The most disconcerting finding is the gap between the poor and the rich widened over time in terms of diet quality. This may explain the increasing disparity in chronic disease between people in the high-SES and the low-SES groups," he added.

In order to effect change, Dr. Hu says, "The environment has to be improved so that healthy foods become more affordable and more accessible to people in the low-SES groups. Federal nutrition programs may need to pay more attention to diet quality and food qualities, not just quantities or the total amount of calories."

Food "Deserts": Poorer People Need Policies to Help Them
 
In accompanying invited commentary, Takehiro Suglyama, MD, PhD, of the National Center for Global Health and Medicine, Tokyo, Japan, and Martin F. Shapiro, MD, of the University of Tokyo, agree. They write that people of lower SES tend to have less access to healthy food; "food deserts" denote poorer communities where residents may have difficulty getting nutritious food.

Higher prices also keep poorer people from buying more healthful food, they say, and lower-SES individuals also may have limited knowledge about the effect of an unhealthy diet on their health.

They conclude, "We urgently need to support multipronged initiatives to improve diet quality for persons of lower SES."

Neither the authors nor the commentators have reported any relevant financial relationships.
 
JAMA Intern Med. Published online September 1, 2014. Abstract, Commentary

Ebola Is Scary, But These 6 Things Are a Lot Scarier

AlterNet / By Larry Schwartz

Ebola Is Scary, But These 6 Things Are a Lot Scarier

 

Most Americans are just not at that much risk. Here are the real killers.

October 15, 2014

 

 

Ebola is scary. No doubt about it. Now that a second Dallas health worker has been diagnosed with Ebola, many people are justifiably frightened of the terrible disease—particularly healthcare workers who might find themselves taking care of Ebola patients. In Western Africa, the virus is spreading and nowhere near under control.

However, most Americans are just not at that much risk of catching Ebola, though you wouldn’t know it from the media. America has not seen fearmongering on this scale since the early days of  the AIDS crisis in the 1980s. Then, as now, a little-understood disease made people afraid of even being in the same vicinity as an unfortunate victim. As with AIDS, rumors and paranoia have begun to circulate.

In Georgia, home of the Centers for Disease Control, Gov. Nathan Deal announced that people should just wash their hands, because water kills the Ebola virus. (Wrong: chlorine bleach kills the virus.) Singer Chris Brown tweeted to his over 13 million followers that Ebola was unleashed as a means to population control. (Wrong, needless to say.) Right-wing radio commentator Michael Savage spewed that Obama was sending soldiers to Africa not to help in the crisis but to infect soldiers who could bring the virus back to the United States and wipe out Americans. Seriously, people, get a grip.

Of course, America does not have a corner on dangerous rumors and crazy theories. In Nigeria, rumors abound that Ebola doesn’t even exist. Obviously wrong. In Liberia, a country that is getting crushed under the spreading disease, there’s a rumor that kissing a dead victim of Ebola will immunize you. (Very wrong: It’ll probably infect you.) Meanwhile Fox News, CNN, the major broadcast networks, and local news stations are all buying into and promoting the hysteria, breathlessly spreading panic while ignoring actual doctors, researchers and health professionals even as they interview them. Jon Stewart on Comedy Central’s "Daily Show" rather brilliantly skewered this irresponsible “journalism” last week.

Ebola is a very deadly disease. There is no doubt it deserves the fearful respect it is given. But it is time, at least for Americans (and most of the world, actually, outside of Western Africa) to take a step back, breath deeply, and gain some perspective. Three cases of Ebola in Texas makes for a pretty crappy zombie apocalypse. One of the cases was directly exposed to Ebola in Liberia. The other two were in contact with the patient as caregivers. Healthcare professional after healthcare professional has assured us over and over again: Ebola is very hard to get. Period. Unless a victim’s blood, vomit, or other bodily fluid gets into your body via your eye, mouth, nose, or open cut, you cannot get Ebola. It is not transmitted via the air.

New York Times columnist Frank Bruni recently interviewed Jeffrey Duchin, chairman of the public health committee of the Infectious Diseases Society of America. “People get very fearful and stressed out and have a lot of anxiety about things like Ebola that aren’t a general health risk. Just look at causes of death in the United States. Everything is higher than Ebola, and there are things that we can do about many of them,” said Duchin, sensibly putting things into perspective.

Americans tend to worry a great deal about illnesses they shouldn’t worry about, while at the same time not worrying about very real threats to their health.

1. According to the CDC, nearly 48% of deaths in the U.S. are caused by cancer and heart disease. The leading cause of cancer is, by a country mile, smoking, yet 25% of American still smoke. Over 3.5 million cases of skin cancer are diagnosed every year and 10,000 people die yet we still pursue the tan and skimp on the sunblock. 
2. The best way to prevent heart disease is exercise and sensible eating, yet America is besieged by an obesity epidemic, with over 78 million people considered obese, including 1 in 5 children under 19 years of age. Instead of fruits and vegetables, we still chow down on burgers and fries.
3. The fifth leading cause of death in the U.S. is by car accident. Many if not most of those deaths are preventable simply by wearing your seatbelt, yet countless Americans complain about seatbelt comfort and forego wearing them.
4. Influenza is the seventh leading cause of death in the U.S. and almost completely preventable by simply getting a yearly flu vaccine. Instead we are facing a growing anti-vaccine movement that propagates the complete falsehood that vaccines cause autism.
5. Over 88,000 deaths each year are related to drinking alcohol, and half of those are due to binge drinking. According to the CDC 38 million adults binge drink at least four times a month (averaging eight drinks at a time), and most are not alcoholics. By choice these people over-imbibe and proceed to kill thousands of innocent bystanders.
6. Gun violence is a national plague in which thousands of people lose their lives in order for the NRA to “defend” our second amendment right to own guns and kill thousands of people.

The point of all this is that we can be understandably concerned about Ebola without losing perspective. Ebola is not the thing to worry about. Right-wing politicians, who ignorantly talk about quarantining all of Africa (which health professionals have warned would make it harder to track the disease, not easier), and about children bringing Ebola across the border from Central America (where Ebola is unknown), and about washing your hands with water to kill Ebola, would serve us better if they turned their influence to things that really kill Americans. So far, at least, Ebola is not one of them.

Larry Schwartz is a Brooklyn-based freelance writer with a focus on health, science and nutrition. He works at Scholastic Inc. in the classroom magazine division on Superscience and Science World.

 

Top 10 Foods You Should Always Have in Your House

about health

Top 10 Foods You Should Always Have in Your House

Simple Foods for Simple Meals

By Barbie Cervoni, RD, CDE

Type 2 Diabetes Expert

Updated October 14, 2014.

Written or reviewed by a board-certified physician. See About.com's Medical Review Board. 

It is easy to realize why cooking your own meals is so beneficial - control of ingredients, limited fat, portion control, and guaranteed freshness. But, it is impossible to put together a meal when you don't have any food in the house. Keeping the fridge fully stocked can be tough, especially if you have an erratic schedule and often wind up throwing food in the garbage due to spoilage. But, just a few simple ingredients can go a long way. If you have certain food items in your house, you are guaranteed to be able to throw together a meal that is tasty, healthy and diabetes friendly.

Frozen vegetables: Contrary to popular belief, frozen vegetables can be just as good as fresh vegetables. They are frozen at their peak freshness, making them rich in vitamins and minerals. Due to their high water and fiber content, vegetables provide bulk to meals and should be used as a base or the foundation of your plate. Filling up on non-starchy vegetables can help to reduce blood pressure, weight and blood sugars. Aim to make 1/2 of your plate non-starchy vegetables. Purchase those without any added sauces, butter, or salt.

• How to Prepare: Pop them in the microwave or steam them with a few tablespoons of water. Sprinkle with olive oil and garlic powder (if you don't have fresh).
• What to do with them: Toss them into salads and soups or use as sandwiches toppers. Build your plate by making vegetables the base, followed by lean protein and a complex carbohydrate. Add leftover vegetables to egg white omelets or an egg scramble.

Canned beans: Beans are rich in filling fiber, lean protein and folate. I prefer to use dried beans, but not everyone has time to cook them. Instead, use canned beans - be sure to rinse them well (to help rid some of the sodium).

• How to Prepare them: No preparation needed. Just open the can, rinse and use. If you'd like to get creative, you can puree them and make them into a spread.
• What to do with them: Add beans to an egg scramble, toss them into a salad, or spread a smear onto a sandwich. Beans can also be added into soups, stews, and side dishes. While beans are healthy they do contain carbohydrate so be sure to factor the carbohydrates into your meal plan. 1/2 cup is about 20g of carbohydrate.

Eggs: Eggs are rich in vitamin D, lutein (a carotenoid that promotes eye health), and protein. While many people avoid eggs due to their cholesterol content, research has led us to understand that it may not be dietary cholesterol that increases blood cholesterol, rather saturated and trans fat intake. If you have high cholesterol, it's best to limit your yolk intake to no more than about 2-3 per week. On the other hand, egg whites are fat free and can be eaten daily.

• How to Prepare: Scramble over low until cooked evenly, or boil in cold water for 5 minutes and rinse under cold water. For more tips on cooking eggs, click here.
• What to do with them: Eggs are versatile - eat them for breakfast, lunch or dinner. Scramble eggs with vegetables and black beans for a ranchero flare or hard boil them and chop them into a salad. Make a vegetable frittata for the week and eat at any time. 

Canned tuna in water: Rich in omega-3 fatty acids and lean protein, tuna is a wonderful addition to lunch and dinner meals. While the FDA has recommended that we increase our intake of fish, it's important to monitor weekly intake to safely avoid high levels of mercury. To reduce mercury intake, choose light tuna (as opposed to albacore). Consumer reports suggests that a 150lb person can safely eat 5oz of albacore tuna and about 13oz of light tuna weekly. For more information, check out this article.

• How to prepare: Open the can and drain the water (do not get cans in oil) and voila - done.
• What to do with it: Mix tuna with avocado for a healthier version of "tuna salad". Add tuna to whole grain pasta with broccoli for a hearty, high protein, high fiber meal. Mix tuna into salads or make a low-fat tuna melt with low-fat cheese, whole grain bread and mustard instead of mayonnaise.

Whole grain bread: Any bread that has the 100% whole grain stamp or the world whole as the first ingredient is considered a whole grain. Whole grain bread is rich in fiber and b-vitamins. When purchasing, aim to choose one with limited ingredients and opt for those with 90 calories or less. Two slices of bread is about 30 g of carbohydrate so be mindful of your portions. Bread can serve as the carbohydrate in any meal.

• How to prepare: Toast, grill, bake or place in sandwich maker to change things up a bit.
• What to do with it: Use whole grain bread to make french toast or use as a substitute for a bun or bagel (high in carbohydrates and low in fiber).

Quinoa: A gluten-free ancient grain, quinoa comes in a variety of colors - red, white, black. Quinoa is a low glycemic index food rich in protein and fiber. It contains only 160 calories and 30 g of carbohydrate per 1 cup serving (~60 calories less and 15 g carbohydrate less than pasta and rice).

• How to prepare: Read the back of the package, but generally speaking quinoa is prepared: rinse and drain quinoa thoroughly in cold water before cooking. Place 1 cup of quinoa and 2 cups of water in a saucepan and bring to a boil. Reduce to a simmer, cover and cook until water in thoroughly absorbed for about 15 minutes. When done the grain appears soft and translucent.
• What to do with it: Add diced vegetables and beans to eat as a meal or side dish. Toss into salads or eat as hot cereal - a great alternative to oatmeal. I like to heat 2/3 cup cooked white quinoa with 3/4 cup blueberries, 1 tablespoon almond butter and a splash of low-fat milk.

Low-fat Greek yogurt: A great source of calcium, vitamin D and lean protein, Greek yogurt is rich in flavor and smooth in texture.

• How to prepare: Eat as is or freeze and use as a dessert. You can also make dips out of Greek yogurt which can be used as marinades or dipping sauces. 
• What to do with eat: Make parfaits mixed with fresh fruit and chopped nuts for breakfast, toss into your morning smoothie for added protein punch or mix into salad dressings to add creaminess. Low-fat Greek yogurt can serve as a substitute for sour cream.

Extra Virgin Olive oil: Rich in monounsaturated fat, olive oil is great for bringing out flavor in salads and vegetables.

• How to prepare: Measure and use. 
• What to do with it: Use a teaspoon in marinades for meat and in salad dressings. Substitute butter for olive oil when roasting vegetables to reduce the saturated fat content.

All natural nut butter: A must have in my house. Peanut, Almond, Cashew, Sunflower butter - all these spreads are rich in healthy fat and protein. Make sure to read the labels because most need to be stirred and refrigerated after opening to prevent spoilage.

• How to prepare: No prep needed, but a good stir is. Because all-natural nut butter contains nothing except nuts and salt, the oil separates and rests on top. Stir well and refrigerate after opening.
• What do with it: For dessert or snack - drizzle some on an apple or 1/2 of a banana. Spread over whole grain toast, or a whole grain waffle and top with slices berries, scoop a tablespoon into hot cereal for an added protein boost or dollup a tablespoon into your morning smoothie. Remember to watch your portion as 1 tablespoon is generally 100 calories and 14 grams of fat (good fat).

100% Pure Canned pumpkin: A nutrition powerhouse, canned pumpkin is rich in vitamin A (can help to promote eye health) and fiber.

• How to prepare it: Check the expiration and open. No additional prep needed. If you want to use a whole pumpkin - you'll have more options: cooking low-carb with pumpkin
• What to do with it: Use in soups, stews and chili or desserts or even breakfast! Use as a substitute for squash in a recipe. Pumpkin is extremely versatile as it can take on savory or sweet flavor. Check out this awesome hot pumpkin cereal recipe!

Resources:

Djoussé L, Kamineni A, Nelson TL, Carnethon M, Mozaffarian D, Siscovick D, Mukamal KJ. Egg consumption and risk of type 2 diabetes in older adults. The American Journal of Clinical Nutrition. Accessed on-line: September 8, 2014.
American Heart Association. Eat more chicken, fish, and beans than red meat. Accessed on-line. September 8, 2014.

Latest Scientific Evidence Should Be Death Blow to Artificial Sweeteners

PERSONAL HEALTH  

AlterNet / By Ari LeVaux

Latest Scientific Evidence Should Be Death Blow to Artificial Sweeteners

Messing with the microbes in your digestive process is not the way to go.

September 29, 2014

Evidence continues to accumulate that sugar is a sweet road to obesity, diabetes, Alzheimer’s, and other maladies. As the dangers of sugar have unfolded there has been an increase in the production and consumption of sugar substitutes, five of which are currently FDA-approved. A recent study published in Nature adds to a growing set of concerns about these artificial sweeteners by presenting evidence that they, like sugar, can cause diabetes as well. The Israel-based research team presented evidence that artificial sweeteners cause this outcome by disrupting the balance of microbes that live in the body’s gut.

This isn’t the first study implicating sugar substitutes with metabolic issues. Research at Purdue University found that saccharin consumption can lead to weight gain in mice by interfering with their ability to control their appetites. Multiple studies have shown that some artificial sweeteners can mess with the body’s endocrine system, and lead to insulin resistance. Many links between the consumption of artificial sweeteners and type 2 diabetes have been uncovered as well, and studies have also shown that consumption of artificial sweeteners can change the way the body deals with food that contains actual calories.

The link between artificial sweeteners, gut bacteria and obesity has been charted as well, in a Duke University study that found that Splenda (sucralose) reduces the amount of ”good bacteria” in the intestines, increases the intestinal pH level, and leads to increased body weight.

The new Nature study moves this ball of research forward by demonstrating that several artificial sweeteners, not just sucralose, can mess with our gut bacteria, and that this disruption is directly responsible for glucose intolerance—at least in mice. The researchers added three different artificial sweeteners (AS)—saccharin, sucralose and aspartame—to the drinking water of mice. After 10 weeks, all three groups of artificial sweetener-consuming mice showed glucose intolerance. Saccharin showed the most pronounced effect.

As the Duke study had shown that sucralose causes changes in the gut microbiota in mice, the Israeli researchers used antibiotics to wipe out the microbes in the mice that had been made glucose intolerant from consuming artificial sweeteners. Eliminating the microbial community in the mice with antibiotics eliminated their glucose intolerance as well.

The researchers then preformed fecal transplants to make doubly sure that the changing character of the mice gut microbes was behind their changing tolerance of glucose. Poop from mice with AS-caused glucose intolerance was inserted into the colons of mice whose AS-induced glucose intolerance had been removed by treatment with antibiotics. After receiving fecal transplants, the mice’s glucose intolerance returned.

The team then turned its attention to humans, examining dietary data and health metrics from non-diabetic people that had been gathered in in an unrelated, ongoing nutritional study. They found correlations between AS consumption and increased ratio of waist to hip, higher blood glucose, and other metabolic markers associated with pre-diabetics.

What’s tricky about looking at this kind of human data in these cases is that those who are drinking diet sodas might very well be doing so because they are already at risk for obesity or diabetes. In other words, instead of demonstrating that artificial sweeteners make you fat, you might instead be observing that fat people are more likely to use sugar substitutes. So while interesting, this correlation in and of itself could be misleading.

To address this issue the researchers assembled a group of seven healthy volunteers who don’t normally consume artificial sweeteners. For one week, the subjects consumed the maximum FDA allotment of Saccharin. After only one week, four out of the seven volunteers began showing glucose intolerance. Those that did also showed a marked shift in their gut microbial profiles, while the microbial profiles of the subjects that did not show glucose intolerance did not show this change.

The fact that only seven subjects were studied, and for only one week, won’t impress many statisticians. And the authors of the study are quick to point out that their results should not be taken as a call for anyone to change their diet, but rather as a signal that more studies along these lines are warranted. To this end, the National Institute of Health is conducting a large, long-term study on what happens when healthy, non-AS using subjects begin consuming sucralose. 

The emerging understanding of the connection between diseases like diabetes and the gut’s microbiota opens up the intriguing possibility of treating disease by manipulating gut microbes. Using antibiotics to wipe out the microbial ecosystem in glucose-intolerant mice is one example of how this might work, but there are other ways as well—and don’t worry, fecal transplants aren’t the only other means.  Taking probiotic supplements is another way, but the most important avenue, and easiest, might simply be dietary changes.

Altering one’s diet can be difficult, in part it turns out, because the bacteria in your gut are controlling what you want to eat, according to an article published by the University of California. The paper reviews some recent studies that suggest gut bacteria influence the brain and endocrine system via the vagus nerve, which connects the brain and gut.

“Microbes have the capacity to manipulate behavior and mood through altering the neural signals in the vagus nerve, changing taste receptors, producing toxins to make us feel bad, and releasing chemical rewards to make us feel good,” explained Athena Aktipis, co-founder of the Center for Evolution and Cancer with the Helen Diller Family Comprehensive Cancer Center at UCSF, as quoted in the article.

One example of how gut microbe populations tailor themselves to a particular diet, a bacterium that’s particularly proficient at digesting seaweed is common in the bellies of Japanese people. This begs the question, do Japanese people eat so much seaweed because their microbiome is telling them to, or are seaweed-friendly Japanese microbiomes the result of so much seaweed eating? Probably a bit of both. We can exert control over our microbiomes, but they can control us as well.

As Carlo Maley, director of the UCSF Center for Evolution and Cancer, explained, “There is a diversity of interests represented in the microbiome, some aligned with our own dietary goals, and others not.”

In the coming years, the relationship between diet, gut microbes and health will be further teased apart by scientists, and the role that artificial sweeteners play in this dynamic will surely be more clear. But science moves at a slow, cautious pace. Even if we don’t know exactly how artificial sweeteners can cause us harm, it’s becoming increasingly clear that they do. Consume accordingly.

Ari LeVaux writes a syndicated weekly food column, Flash in the Pan.

Are You Eating Comfort Food? Stop! Here's What Really Works

Are You Eating Comfort Food? Stop! Here's What Really Works

The myth of comfort food is just that—a myth, new study says.

AlterNet / By Cliff Weathers

Photo Credit: Olga Rossi

September 19, 2014  |  

 

People often turn to comfort foods as mood enhancers or stress reducers. But new research shows that these foods have no special psychological benefits whatsoever. And even pushing away from the table might have the same positive mood effects as indulging in a favorite snack. 

Participants in the University of Minnesota study completed an online survey to help identify their favorite comfort foods and a variety of comparison foods. Later, participants were shown videos designed to induced a negative psychological affect on them. 

Afterward, participants were either served their comfort food, served another food, or given no food. Researchers then measured short-term mood changes to identify if comfort foods provided biochemical impact on mood based on their particular components, such as sugar and nutrients. 

The researchers found that while the mood of the test subjects significantly improved after eating comfort foods, their moods improved similarly after they ate the other foods. Moreover, the people that were served no food also had comparable mood improvement. 

“Negative moods naturally dissipate over time,” wrote Traci Mann, the research team’s lead psychologist. “Individuals may be giving comfort food credit for mood effects that would have occurred even in the absence of the comfort food.”

The researchers believe that a better understanding of what we eat ― and its psychological benefits — may lead to people developing healthier relationships with food. 

The study involved 100 students who watched videos that evoked feelings of fear, anxiety, anger, or sadness. In the first session, they were given a generous portion of their self-described comfort food (chocolate, ice cream, and cookies were particular favorites). In another session, they were given other foods that they enjoyed that were not described as comfort foods, such as nuts or granola. In a third session, the participants simply sat for a few minutes, without eating, after watching the videos. After each session was completed, the subjects filled out the mood survey. 

The moods of the participants improved over time regardless of the food that they ate, or whether they ate any food at all. This finding held true no matter how much food was consumed. 

Among the test subjects, there was a widespread belief that their favorite comfort foods would help improve their mood. Eighty-one percent of them either agreed or strongly agreed to the concept that a comfort food would help improve their mood. 

“We found no justification for people to choose comfort foods when they are distressed,” said the study. “Removing an excuse for eating a high-calorie or high-fat food may help people develop and maintain healthier eating habits, and may lead them to focus on other, food-free methods of improving their mood.”

Cliff Weathers is a senior editor at AlterNet, covering environmental and consumer issues. He is a former deputy editor at Consumer Reports. His work has also appeared in Salon, Car and Driver, Playboy, and Detroit Monthly among other publications. Follow him on Twitter @cliffweathers and on Facebook.

5 Garden Herbs to Fight Cancer

5 Garden Herbs to Fight Cancer

Sep 4, 2014

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There are as many reasons for planting gardens as there are people who plant them. Perhaps one of the most popular reasons is wanting fresh fruits, nuts, vegetables, and herb to use for your own dinner table. Most people never think past planting a garden for their own personal taste bud experience.But many of the commonly grown herbs that are added to your favorite food dishes not only improve the taste, but they can be used to fight cancer as well. As cancer rates in this country continue to rise, many people are looking for ways to improve their health as well as increase their ability to prevent cancer from starting in the first place.

Plants are being focused on more and more by researchers looking for new compounds to fight chronic disease and cancer. In fact, about ¾ of the pharmaceutical compounds that are being used today originally came from plants that were used in traditional medicine.

Most pharmaceutical drugs that are derived from plants are usually using just one active component of the plant that is then isolated and replicated synthetically. Most traditional remedies use the entire plant in their natural state.

A far cry from the lab produced cancer treatments that can cause more harm than good.

Photo credit: bigstock

In fact, herbal remedies can be very powerful and they are typically safer than most synthetic medications.
Take a look at the top 5 cancer fighting herbs you are probably growing in your garden right now. Or, if you’re not, you should be!

  1. Thyme

Used for centuries medicinally, there are now more than 350 different species of thyme grown all over the world. Thyme contains terpenes in the form of thymol, which gives it its strong anti-cancer properties. Thyme is also an excellent antioxidant, antiseptic, and antibacterial. Thyme is great for reducing swelling in the mouth and throat because it’s a natural anti-inflammatory.

SEE ALSO: 10 Herbs That Can Heal

2. Parsley

It’s so much more than just a pretty little herb to garnish your plate! Parsley contains an oil called apigenin. The oil from parsley has been discovered to stop cancers from making new blood vessels that will eventually carry nutrients to the tumors.

3. Mint

Here’s a great reason to enjoy more mint tea! Mint deprives cancerous tumors of the blood supply they need in order to grow. Like parsley, mint leaves contain a phytochemical that cuts off the blood supply to cancerous tumors so they die without nutrients. Find out also powerful benefits of peppermint.

4. Dill

Here is a great cancer fighter. Dill has compounds called monoterpenes. This compound stimulates enzymes called glutathione S transferase, which is a powerful antioxidant that is very effective at targeting all types of carcinogens, especially those free radicals. Dill also has essential oils which are well known for stimulating the juices in the digestive tract and activating the bile production in the body, which will keep your intestines in a healthy state.

5. Rosemary

The very aromatic, woodsy scented herb that contains a naturally occurring substance that stops cancerous cells inside tumors from duplicating themselves. Like thyme, rosemary has terpenes that have fatty acids that kill off cancer cells over time. Research done on cancer shows that rosemary is often used along with some drugs to make cancer cells more receptive to chemotherapy. Read more about the effect of rosemary on cancer.

To make the best of your health, you only need to add a few of the above herbs. It doesn’t get much easier than enjoying a tasty meal while giving your body the tools it need to fight off cancer cells. Perhaps one of the best things about herbs is that you can use at least one in every meal and reap the maximum benefits they have to offer.

Sources:
Articles.mercola.com
Naturalnews.com