Newsbriefs: Reduce inflammation; Prediabetes; Weight loss and exercise; Vegan diet boost metabolism; Colorectal cancer; Omega 3s
Reduce Inflammation with More Plant Foods
High consumption of animal products (meat, fish, and dairy) leads to higher incidences of inflammation, according to a study published in Thyroid (November 2020). Conversely, a diet higher in plant-based foods and lower in animal products can reduce inflammation. Of 200 people (173 women, 27 men, median age 37) enrolled in the study, none were undergoing treatment for inflammatory diseases (kidney failure, diabetes, cancer, etc.) at the time. Participants filled out dietary questionnaires and inflammatory markers were measured. Results showed that those who had a lower intake of animal foods had better thyroid autoimmunity, as well as stronger oxidative balance and reduced oxidative stress.
Eliminate Prediabetes with a High-Protein Diet
High-protein diets may help reduce prediabetes, according to a study published in Nutrition, Metabolism & Cardiovascular Diseases (December 2020). A total of 24 obese men diagnosed with prediabetes received either a high-protein or a high-carbohydrate diet for six months. The food was provided. Insulin and glucose were measured. After six months, those on the high-protein diet were in 100 percent prediabetes remission, compared to just 33 percent of those on the high-carb diet.
Lose More Weight by Upping Your Exercise
When you’re exercising, you’re burning calories. Exercising also can take your mind off of eating. In fact, researchers tested that theory in a study published in Medicine & Science in Sports & Exercise (November 2020). A group of 32 women (ages 18 to 49) were divided into three equal sets. All had a body mass index between 25 and 35 (overweight to obese) and had been sedentary for the previous six months. One group was given six exercise sessions per week, one two sessions per week, and the other none. They all consumed the same total number of calories. In the end, the group who had six exercise sessions per week saw greater fat and calorie loss compared with the other two groups. It’s recommended that adult women get 150 minutes of physical activity (30 minutes across five days) every week.
Boost Metabolism, Burn Calories with a Vegan Diet
People who switched to a low-fat, plant-based diet (fruits, vegeables, legumes, nuts, seeds, whole grains) reduced weight and improved metabolism compared to people who made no changes to their original diet, according to a study published in JAMA Network Open (November 2020). A total of 244 people ages 25 to 75, with a body mass index between 28 and 40 (normal to obese), were randomized in a 16-week clinical trial (January 2017 and February 2019, half in the test group and half in the control group). Body weight, visceral fat, and insulin resistance were recorded at the start and again at 16 weeks. A low-fat, plant-based diet reduced body weight by reducing caloric intake and increasing calories burned after meals. It also lowered hepatocellular (liver) fat and intramyocellular lipid levels (fat stored in muscles).
Consume Yogurt to Reduce Risk of Colorectal Cancer
Men and women in the Nurses’ Health study (I and II) who regularly consumed yogurt earlier in life showed fewer incidences of colorectal cancer later in life, according to an analysis of the data, which was reported in The American Journal of Clinical Nutrition (December 2020). A total of 32 years of follow-up was examined for 83,054 women (mean age 45.7 at baseline) and 26 years of follow-up for 43,269 men (mean age 52.3 years at baseline). During that time, there were 2,666 newly diagnosed cases of colorectal cancer. The consumption of one or more servings per week of yogurt roughly 16 to 20 years earlier was most commonly associated with the lowest incidence of colorectal cancer.
Eat Foods with Omega-3s to Reduce Inflammation
A study in Atherosclerosis (December 2020) found that the omega-3 fatty acid eicosapentaenoic acid (EPA) reduces inflammation better than docosahexaenoic acid (DHA). Omega-3s are found in fatty fish (mackerel, sardines, tuna, herring, salmon). Researchers wanted to see how well white blood cells were able to turn off inflammation and heal the body after consuming omega- 3s. At the start of the 34-week trial, participants with chronic inflammation (nine men, 12 postmenopausal women ages 50 to 75) received 3 grams (g) of sunflower oil with no omega-3s daily for four weeks, as a baseline comparison. Next, they were given 3 g of fish oil supplements: either EPA or DPA for 10 weeks, followed by 10 weeks of no supplementation. They found that EPA lowered tumor necrosis factor (TNF), an inflammatory cytokine, and activated proteins involved in the healing process, creating a better balance, while DHA reduced TNF.
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