One of the keys to successful weight loss is, I think, to eat a diet based on foods that are truly effective in satisfying the appetite (not all foods are). In the past, satisfaction from food has been associated with glycaemic index (the lower the better) and protein (the more the better). Recently, though, research has come to light that suggests that the so-called omega-3 fats found in oily fish such as mackerel, salmon and sardine, may be beneficial in this respect too. For more on this research, click this link.
Friday, 18 July 2008
Low-carb diet out-performs low-fat diet in the weight loss stakes
Low-carb diet out-performs low-fat diet in the weight loss stakes
Whether a low-fat for low-carb diet is, overall, best for weight control is perhaps one of the most discussed, not to mention contentious, issues in nutrition. There are, in fact, several studies that have found low-carb diets to be generally superior to low-fat regimes in terms of weight loss. One such study was published this week in the New England Journal of Medicine. This two-year study found that not only was a low-carb diet better than a low-fat one in terms of weight loss, it also led to superior improvements in blood fat levels too. For more on this, click this link.
From Dr. Biffa's e-Newsletter
Whether a low-fat for low-carb diet is, overall, best for weight control is perhaps one of the most discussed, not to mention contentious, issues in nutrition. There are, in fact, several studies that have found low-carb diets to be generally superior to low-fat regimes in terms of weight loss. One such study was published this week in the New England Journal of Medicine. This two-year study found that not only was a low-carb diet better than a low-fat one in terms of weight loss, it also led to superior improvements in blood fat levels too. For more on this, click this link.
From Dr. Biffa's e-Newsletter
Saturday, 12 July 2008
Organic Foods Are More Nutritious
Evidence continues to build that the nutrient density of conventionally grown fruits and vegetables has been steadily declining in recent years, primarily due to what is known as the "dilution effect”, produced by intensive agriculture.
Changes in plant breeding and the extensive use of fertilizer and pesticides have all dramatically increased the amount of food available, but in the process, that food has become less nutritious. As a result many health professionals are recommending consumers opt for organic produce.
Since 2001 more than 40 new studies have been published comparing the nutrient value of conventionally produced and organic foods. The Organic Centre has recently produced a report detailing the results of their analysis of 97 published, peer-reviewed research, comparing the nutrient levels of organic and conventionally grown produce. The conventionally grown and organic foods assessed had been grown in similar soils and climate, equivalent irrigation systems and harvest practices were used. 11 nutrients were examined:
* Four measures of antioxidants (total phenolics, total antioxidant capacity ,
quercetin, kaempferol),
* Three precursors of key vitamins (Vitamins A, C, and E),
* Two minerals (potassium and phosphorous),
* Nitrates (higher levels are a nutritional disadvantage),
* Total protein.
Organic fruits, vegetables and grains were found to contain higher levels of 8 of the 11 nutrients analysed, including higher levels of polyphenols and antioxidants. Organic foods were found to be nutritionally superior in 145 comparisons, amounting to 61% of comparisons. In 25% of the 145 favourable comparisons, organic varieties were found to have nutrient levels above 31% higher than that of their conventionally grown equivalents.
The researchers concluded that the difference between the organically-grown and conventionally-grown foods documented in their report was not only consistent, but sizable enough to conclude that organically-grown foods (on average) are more nutritious. Neal Davies, a co-author of the report, noted: "there is also evidence that the nutrients in organically grown foods are often in a more biologically active form." To read a summary of the report click here. .
There are many other reasons to buy organic. Organic food is free of the pesticide residues associated with conventionally grown produce and organic farming is arguably a more sustainable form of farming both environmentally and ethically.
For more information on organic farming visit the Soil Association website and the Organic Centre’s website.
From The Nutri Supplement No. 107
Changes in plant breeding and the extensive use of fertilizer and pesticides have all dramatically increased the amount of food available, but in the process, that food has become less nutritious. As a result many health professionals are recommending consumers opt for organic produce.
Since 2001 more than 40 new studies have been published comparing the nutrient value of conventionally produced and organic foods. The Organic Centre has recently produced a report detailing the results of their analysis of 97 published, peer-reviewed research, comparing the nutrient levels of organic and conventionally grown produce. The conventionally grown and organic foods assessed had been grown in similar soils and climate, equivalent irrigation systems and harvest practices were used. 11 nutrients were examined:
* Four measures of antioxidants (total phenolics, total antioxidant capacity ,
quercetin, kaempferol),
* Three precursors of key vitamins (Vitamins A, C, and E),
* Two minerals (potassium and phosphorous),
* Nitrates (higher levels are a nutritional disadvantage),
* Total protein.
Organic fruits, vegetables and grains were found to contain higher levels of 8 of the 11 nutrients analysed, including higher levels of polyphenols and antioxidants. Organic foods were found to be nutritionally superior in 145 comparisons, amounting to 61% of comparisons. In 25% of the 145 favourable comparisons, organic varieties were found to have nutrient levels above 31% higher than that of their conventionally grown equivalents.
The researchers concluded that the difference between the organically-grown and conventionally-grown foods documented in their report was not only consistent, but sizable enough to conclude that organically-grown foods (on average) are more nutritious. Neal Davies, a co-author of the report, noted: "there is also evidence that the nutrients in organically grown foods are often in a more biologically active form." To read a summary of the report click here. .
There are many other reasons to buy organic. Organic food is free of the pesticide residues associated with conventionally grown produce and organic farming is arguably a more sustainable form of farming both environmentally and ethically.
For more information on organic farming visit the Soil Association website and the Organic Centre’s website.
From The Nutri Supplement No. 107
Elevated Homocysteine Levels Associated with Brain Ageing
Homocysteine is a compound made from the amino acid (protein component) methionine. The compound is notorious for its apparent ability to degrade and inhibit the formation of the three main structural components of the artery, including collagen. Elevated blood plasma total homocysteine (tHcy) levels have been firmly linked with an increased risk of cardiovascular disease and are also associated with an increased risk of dementia and stroke.
In a study involving 1,965 healthy, middle-aged subjects free of clinical stroke, dementia, and other neurological conditions affecting brain magnetic resonance imaging (MRI) scans, higher tHcy levels were found to be associated with smaller brain volume and the presence of silent brain infarctions (asymptomatic areas of brain tissue damage). The authors conclude that homocysteine affects neurological health through impacts on brain cells themselves and blood vessel function.
Click here to view the study abstract.
Homocyteine can be converted back to methionine in a reaction dependant on the vitamins folate and B-12. Good food sources of folate include liver, vegetables (especially spinach and broccoli), pulses (especially chickpeas and lentils), fruits and their juices (especially oranges, kiwis and strawberries), fortified cereals and whole-wheat, vitamin B-12 is found only in animal products (meat, eggs, dairy and fish). Homocysteine can also be converted to another amino acid, methionine, in a reaction catalysed by two vitamin B-6 dependant enzymes. Good food sources of vitamin B-6 include baked potatoes, bananas, pulses (especially soy and chickpeas), oats, chicken, pork, avocado, salmon, peanut butter and eggs.
To ensure you meet your needs consider a supplement containing at least the recommended daily amounts of the vitamins, particularly if you are pregnant or elderly.
From the Nutri Supplement, Issue No. 107
In a study involving 1,965 healthy, middle-aged subjects free of clinical stroke, dementia, and other neurological conditions affecting brain magnetic resonance imaging (MRI) scans, higher tHcy levels were found to be associated with smaller brain volume and the presence of silent brain infarctions (asymptomatic areas of brain tissue damage). The authors conclude that homocysteine affects neurological health through impacts on brain cells themselves and blood vessel function.
Click here to view the study abstract.
Homocyteine can be converted back to methionine in a reaction dependant on the vitamins folate and B-12. Good food sources of folate include liver, vegetables (especially spinach and broccoli), pulses (especially chickpeas and lentils), fruits and their juices (especially oranges, kiwis and strawberries), fortified cereals and whole-wheat, vitamin B-12 is found only in animal products (meat, eggs, dairy and fish). Homocysteine can also be converted to another amino acid, methionine, in a reaction catalysed by two vitamin B-6 dependant enzymes. Good food sources of vitamin B-6 include baked potatoes, bananas, pulses (especially soy and chickpeas), oats, chicken, pork, avocado, salmon, peanut butter and eggs.
To ensure you meet your needs consider a supplement containing at least the recommended daily amounts of the vitamins, particularly if you are pregnant or elderly.
From the Nutri Supplement, Issue No. 107
Cocoa Shows Promise as Heart Healthy Food
A new study has shown remarkable health benefits for cocoa in diabetic patients. Patients with diabetes are prone to cardiovascular complications, so this study set out to find whether cocoa could be used as part of a treatment plan for the prevention of cardiovascular disease in diabetic patients.
In the study, diabetic patients were given a high-flavonol cocoa to drink for one month and results showed that in this short time, blood vessel function went from severely impaired to normal. This improvement was as large as has been observed with exercise and many common diabetic medications.
Flavanols, being a class of flavanoids, are natural plant compounds, which are also found in tea, red wine and certain fruits and vegetables. It is believed that flavonols are directly responsible for the health benefits of cocoa.
A Note of Caution!
Whilst this study is excellent news, it is important to realise the vast difference between raw, unsweetened cocoa powder, which is high in antioxidant flavonols, and the common commercial cocoa drinks and chocolate products that are loaded with sugar and low in antioxidant content. To get the heart healthy benefits of cocoa you have to use the bitter, unsweetened cocoa powder (without the added sugar!). Dr Kelm cautions in the article that the message to take away from this study is not that people with diabetes should guzzle cocoa (or over-indulge in chocolate), but rather, that dietary flavanoids hold promise as a way to prevent heart disease.
Sources: Eurekalert May 26, 2008
From the Nutri Supplement, Issue No. 107
In the study, diabetic patients were given a high-flavonol cocoa to drink for one month and results showed that in this short time, blood vessel function went from severely impaired to normal. This improvement was as large as has been observed with exercise and many common diabetic medications.
Flavanols, being a class of flavanoids, are natural plant compounds, which are also found in tea, red wine and certain fruits and vegetables. It is believed that flavonols are directly responsible for the health benefits of cocoa.
A Note of Caution!
Whilst this study is excellent news, it is important to realise the vast difference between raw, unsweetened cocoa powder, which is high in antioxidant flavonols, and the common commercial cocoa drinks and chocolate products that are loaded with sugar and low in antioxidant content. To get the heart healthy benefits of cocoa you have to use the bitter, unsweetened cocoa powder (without the added sugar!). Dr Kelm cautions in the article that the message to take away from this study is not that people with diabetes should guzzle cocoa (or over-indulge in chocolate), but rather, that dietary flavanoids hold promise as a way to prevent heart disease.
Sources: Eurekalert May 26, 2008
From the Nutri Supplement, Issue No. 107
Green tea found to bring benefits that may reduce the risk of cardiovascular disease
Tea is a beverage which studies suggest may have benefits for health, including an ability to help protect against heart disease. Most of this research has focused on black tea. Recently, though, a study was published which focused on green tea (which is what black tea is made from) with regard to its effects on cardiovascular health. In this study, the drinking of green tea was found to lead to changes in the activity of arteries which are generally taken as a sign of reduced risk of cardiovascular disease. For more on this study, click this link.
Omega-3 fat supplementation found to improve brain function
The so-called omega-3 fats found in oily fish have in several studies been linked with improved brain function, including a reduced risk of depression. These fats also appear to have some capacity to protect against dementia. In a recent study individuals with Alzheimer's disease or what is know as 'mild cognitive impairment' were treated with omega-3 fats to assess their effect on brain function. Despite the short duration of this study and small numbers, this study ended up providing some positive results which I write about in my blog on Wednesday. This study appears to provide more evidence that omega-3 fats have a critical role to play in brain function, and may help to preserve our mental faculties as we age. For more on this, click this link.
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