Nutrition Archive

In the journals

Simply following a low-carb or low-fat diet is less important than including high-quality healthy foods within those diets — and the latter may help you live longer, says a recent study published online Jan. 21, 2020, by JAMA Internal Medicine. Researchers tracked deaths from all causes among 37,233 adults over a 15-year period. The study included data on the diets of people participating in the U.S. National Health and Nutrition Examination Survey. The diets were scored based on their specific types of fat, protein, and carbohydrates, which determined if people followed a primarily low-carb diet or low-fat diet and the quality of foods they ate.

The researchers found that there was no significant difference in death rates between the people in the low-fat or low-carb group whose diets emphasized high-quality foods (such as whole grains, non-starchy vegetables, whole fruits, and nuts). They also found risk of death to be the same for low-fat and low-carb eaters that included more unhealthy foods (such as red and processed meat, butter, refined grains, and added sugar). What did differ significantly was the higher likelihood of premature death in people with  low food quality scores whether their diet was low fat or low carb.

The practice, known as intermittent fasting, has shown numerous health benefits and is easy for most healthy individuals to adopt.

Contrary to longstanding advice (and what you may have heard from your mother), a growing body of evidence shows that skipping meals may actually be good for your health.

Intermittent fasting — the practice of going for set periods of time without eating — is increasingly gaining acceptance among experts.

Sunflower seeds, which are harvested from the centers of large, yellow-petaled flowers, have a long and interesting history. Native American Indians cultivated sunflowers some 8,000 years ago, using the seeds to make meal for bread.

Today, farmers grow two main types of sunflowers. Those with solid black hulls have extra-oily seeds, which are pressed into sunflower oil or used in bird feeders. Those with black-and-white-striped hulls are used in food. In the late 1960s, chewing a mouthful to extract the small seeds became popular among baseball players, allegedly as a substitute for chewing tobacco. In the 1970s, hulled sunflower seeds gained a following among vegetarians and natural-food enthusiasts.

A study published Feb. 17, 2020, in the journal Gut suggests that lower rates of chronic disease among people who eat a Mediterranean diet might be due to changes in the gut microbiome.

Postprandial hypotension, low blood pressure that occurs after eating, can cause dizziness, chest pain, nausea, or other issues, particularly in the elderly.

Trans fats and saturated fats can raise LDL cholesterol levels. A diet rich in unsaturated fats, whole grains, and fruits and vegetables can lower them.

The growing field of health and wellness coaching uses motivational techniques and positive psychology to offer people individualized support as they work to achieve their health goals.

How much dairy should you consume each day? And are some dairy products or milk alternatives better for heart health than others?

These days, the supermarket dairy aisle can be tricky to navigate. Along with the nonfat, 2%, and full-fat cow's milk lining the refrigerated shelves, you'll often find a dizzying array of plant-based milk alternatives made from different nuts, beans, and grains. Even the yogurt and cheese sections now feature nondairy products, such as coconut yogurt and cashew cheese.

The expanded choices reflect the growing trend toward plant-based diets, which people embrace for a range of reasons. Some people minimize or avoid meat, dairy, and other animal-based foods because of religious reasons or concerns about environmental sustainability or animal welfare. People who are focused mainly on a heart-healthy diet know to steer clear of red and processed meat. But when it comes to dairy products, the story isn't quite as straightforward.

News briefs

You've heard (in these pages, and others) that a healthy lifestyle can stave off chronic disease. But just how many extra disease-free years might you get from that healthy lifestyle? A lot, suggests an observational Harvard-led study published online Jan. 8, 2020, by The BMJ. Researchers evaluated more than 30 years' worth of health data from 111,000 people who were free of cancer, diabetes, and cardiovascular disease at age 50. Compared with those who didn't follow any healthy lifestyle habits, those who followed four or five healthy habits had an additional decade of disease-free living. The elements of a healthy lifestyle will come as no surprise: don't smoke, limit alcohol intake, eat a healthy diet, maintain a healthy weight, and exercise at least 30 minutes per day. The surprise is just how many additional disease-free years a healthy lifestyle can give you.

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