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Why is it important to know the immediate effects of your meals?

Posted by on 12:00 pm Bloodsugar, Calories, Eating, Fat, General Health, HDL, Omega-3, fish oil, Tissue Recovery Blog, Wellness | 0 comments

When you have your yearly medical checkup, your doctor usually runs a blood test to see how your biochemistry is when you are in a fasted state.  You should have the blood drawn in the morning before you eat anything.

While this gives both your doctor and you an idea about your health status and certain health risks, is it the most accurate way to collect information to see how well you are doing?

It is certainly a good to have those data, but think about it: we are not in a fasting state during the day. Most people eat several times during the day and may even snack between their meals.

There are several important factors to take into account when it comes to the more immediate after-effect of the meals we eat. We will look specifically at cholesterol here, which is interesting because a new study related to cholesterol and egg consumption was just published.

Let’s, however, look at another paper first.

The authors found the following.

Diet is not just about fasting cholesterol; it is mainly about the after-meal effects of cholesterol, saturated fats, oxidative stress and inflammation (Spence JD, et.al., 2010).  Focusing on fasting cholesterol obscures three key issues:

  • Dietary cholesterol increases the susceptibility of low-density lipoprotein (LDL) to oxidation
  • increases the after-meal effect of excess fat
  • increases the adverse effects of dietary saturated fat

Oxidized LDL is a major risk factor for cardiovascular disease.

These researchers also said dietary cholesterol, including egg yolks, is harmful to the arteries.

Now, let’s look at the more recent study.

29 615 participants were followed for an average of 17.5 years (Zhong VW, et al., 2019).  This is what the researchers concluded.

Among US adults, higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of cardiovascular disease and all-cause mortality in a dose-response manner.

References

Spence JD, Jenkins DJ, Davignon J.Dietary cholesterol and egg yolks: not for patients at risk of vascular disease.Can J Cardiol. 2010 Nov;26(9):e336-9.

Zhong VW, Van Horn L, Cornelis MC, Wilkins JT, Ning H, Carnethon MR, Greenland P, Mentz RJ, Tucker KL, Zhao L, Norwood AF, Lloyd-Jones DM, Allen NB.Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. JAMA. 2019 Mar 19;321(11):1081-1095.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

What can blueberries do for you?

Posted by on 1:49 am Anti-aging, Antioxidents, Diet, Eating, General Health, General Health, Stay healthy, The Learn to Eat Plan, Tissue Recovery Blog, Wellness | 0 comments

Blueberries contain flavonoids and it is the flavonoids that provide all the health benefits.

The following study showed that daily 1-month blueberry consumption increased flow-mediated dilation as well as lowered systolic blood pressure (Rodriguez-Mateos A, et.al., 2019).

The more blueberries are researched, the more impressive they look.

Flow-mediated dilation is a measurement of endothelial function (the endothelium is the inner lining of the blood vessels).

When flow-mediated dilation was measured in healthy men after blueberry flavonoid intake, the researchers found a dose-dependent increase up to an intake of 766 mg polyphenols (Rodriguez-Mateos A, et.al., 2013). The increase was seen from 1-6 hours after the intake.

Blueberries can be used to help protect the blood vessels from damage as the following study shows.

Human aortic endothelial cells showed a reduced expression of inflammatory markers after being exposed to substances found from blueberry consumption (Cutler BR, et.al., 2018).

100 g of blueberries twice daily would give you protection the whole day. While fresh blueberries are expensive, frozen blueberries are better priced.  Adding blueberries to your diet daily would give you these benefits.

References

Cutler BR, Gholami S, Chua JS, Kuberan B, Anandh Babu PV.Blueberry metabolites restore cell surface glycosaminoglycans and attenuate endothelial inflammation in diabetic human aortic endothelial cells. Int J Cardiol. 2018 Jun 15;261:155-158.

Rodriguez-Mateos A, Istas G, Boschek L, Feliciano RP, Mills CE, Boby C, Gomez-Alonso S, Milenkovic D, Heiss C,Circulating anthocyanin metabolites mediate vascular benefits of blueberries: insights from randomized controlled trials, metabolomics, and nutrigenomics. J Gerontol A Biol Sci Med Sci. 2019 Feb 16. pii: glz047.

Rodriguez-Mateos A, Rendeiro C, Bergillos-Meca T, Tabatabaee S, George TW, Heiss C, Spencer JP.Intake and time dependence of blueberry flavonoid-induced improvements in vascular function: a randomized, controlled, double-blind, crossover intervention study with mechanistic insights into biological activity. Am J Clin Nutr. 2013 Nov;98(5):1179-91.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

What type of protein is best if you want to live longer?

Posted by on 7:32 am Cardiovascular Disease, Diet, Eating, General Health, Health Risk, Nut consumption, The Learn to Eat Plan, Tissue Recovery Blog, Vegetables, Wellness | 0 comments

Does the source of protein really matter as long as we get an adequate supply?

That’s exactly what the researchers of the following study investigated.  85 013 women and 46 329 men, a total of 131342 participants were included in this research (Song M, et.al., 2016).

They examined the associations of animal and plant protein intake with the risk for mortality.

The median protein intake, as assessed by percentage of energy, was 14% for animal protein  and 4% for plant protein.

The researchers concluded that high animal protein intake was positively associated with cardiovascular mortality, and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor.

The worst form of protein was processed red meat.

If you want to improve your odds of living longer, plant protein is what you should eat.

A common trait for populations known to live longer, is that they eat very little animal protein, they only do it occasionally.

Research has also documented that we don’t need a lot of protein. It’s a common misconception that we need a Iot, most people in the western world unless they are vegetarians, eat more protein than they need.

If you eat a plant based diet which includes beans, nuts and seeds, you will not get more protein than you need, but you will get enough.

Reference

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL, Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality.JAMA Intern Med. 2016 Oct 1;176(10):1453-1463.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

Is fat from dairy like butter and cheese decreasing or increasing cardiovascular risk?

Posted by on 9:25 am Body fat, Cardiovascular Disease, Cholesterol, Diet, Eating, Fat, General Health, Stay healthy, The Learn to Eat Plan, Tissue Recovery Blog, Wellness | 0 comments

Fat from butter and cheese is mainly saturated fat. We used to be warned about saturated fat and it was recommended to reduce the intake of saturated fat because it increased the risk of cardiovascular disease. Now many are recommending to eat saturated fat claiming it is healthy, and that it will not increase cardiovascular risk.
So what does the science say?

When 43,652 men and 87907 women and another 90675 women were followed for several years, a total of 5,158,337 person-years of follow-up, this was the results (Chen M, et.al., 2016).

The replacement of 5% of energy intake from dairy fat with an equivalent energy intake from polyunsaturated fat was associated with 24% reduction in cardiovascular risk. You find polyunsaturated fat in some fish like salmon, nuts, seeds and vegetables.

Are all saturated fats producing the same results? This is the results when extra virgin coconut oil, extra virgin olive oil and unsalted butter were compared (Khaw KT, et.al., 2018).

LDL cholesterol was significantly increased on butter compared with coconut oil and olive oil. LDL is the harmful lipoprotein and is associated with increase cardiovascular risk.

It’s interesting while coconut oil is a source of saturated fat, it did not increase LDL like butter.  The coconut oil needs to be processed in such a way that the nutrients are still intact because there is other research showing it may increase LDL.

References

Chen M, Li Y, Sun Q, Pan A, Manson JE, Rexrode KM, Willett WC, Rimm EB, Hu FB.Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults.Am J Clin Nov;104(5):1 209-1217. Nutr.2016 Nov;104(5):1209-1217.

Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG.Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women.BMJ Open. 2018 Mar 6;8(3):e020167.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

Easy way to improve bone density.

Posted by on 11:14 am Arthritis, Bone density, bone loss, Resveratrol, Supplements, Tissue Recovery Blog | 0 comments

osteoporosi 2Women are especially prone to bone loss after menopause, but men can also develop osteoporosis.

The reviewed research investigated bone loss in men with metabolic syndrome (Ornstrup MJ, et al. 2014). The metabolic syndrome is associated with increased low grade inflammation and an increased risk for osteoporosis.

The participants were given a daily dose of either 1000 mg of Resveratrol, 150 mg of Resveratrol or a placebo for 16 weeks. Assessments were done for changes in bone turnover markers and bone mineral density.

It was found that Resveratrol had a dose dependent, positive effect on bone by stimulating bone formation or mineralization. The higher dose of Resveratrol showed a significant change.

Because there are now ways to increase the bio-availability of Resveratrol, you don’t necessarily have to take such a high dose.

 

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Resveratrol is found in the skin of grapes, but also in other various plants.

It is known as an antioxidant.

Resveratrol was found to stimulate SIRT-1, one of the longevity genes.

Some of the other changes also include improved insulin sensitivity, increased number of

mitochondria (the energy producing entity of the cell) and improved motor function (they moved better).

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Ornstrup MJ, Harsløf T, Kjær TN, Langdahl BL, Pedersen SB. Resveratrol Increases Bone Mineral Density and Bone Alkaline Phosphatase in Obese Men: A Randomized Placebo-Controlled Trial.  Clin Endocrinol Metab. 2014 Oct 16:jc20142799. [Epub ahead of print]

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Surprising way artificial sweeteners induce glucose intolerance.

Posted by on 9:02 am Artificial Sweeteners, Bloodsugar, Diabetes, Eating, Eating, Glucose, Health, Insulin resistance, Tissue Recovery Blog, Type 2 diabetes, Wellness | 0 comments

Artificial sweeteners are used as an additive in both beverages, as well as food, to improve taste since most people prefer a sweet taste.
 

sweeteners picSince these sweeteners contain very few calories, they are also popular in diet beverages and diet foods. They are even used in products marketed to people with diabetes and promoted as a good alternative to sugar.

This seems to be a big mistake according to the reviewed research(Suez J, et al. 2014).
The results demonstrated that consumption of these sweeteners are causing glucose intolerance because they alter the composition of the intestinal bacterial flora in a negative way.
These results have been reproduced in both humans and mice.

The last thing you want to do is to consume a substance that will make you more glucose intolerant. This is very important for diabetics, but also for non diabetics because you don’t want to develop diabetes.

 

 

Suez J, Korem T, Zeevi D, Zilberman-Schapira G, Thaiss CA, Maza O, Israeli D, Zmora N, Gilad S, Weinberger A, Kuperman Y, Harmelin A, Kolodkin-Gal I, Shapiro H, Halpern Z, Segal E, Elinav E. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014 Sep 17. doi: 10.1038/nature13793. [Epub ahead of print]