Nutrition Archive

Research we're watching

While eating more foods rich in omega-3 fatty acids may lower the risk of heart attack, that doesn't seem to reduce the risk of developing diabetes, according to a study published Aug. 24 in The BMJ. Prompted by past findings that this type of healthy fat might reduce diabetes risk and improve blood sugar (glucose) control, researchers decided to look further into the issue. They reviewed 83 randomized trials involving more than 120,000 people, both with and without diabetes. Each trial went on for six months or longer. These trials looked at whether increasing consumption of omega-3 fats (derived from fish or plants), omega-6 fats (such as those in soybean or corn oil), or total polyunsaturated fats could help lower blood glucose or reduce the risk of developing diabetes. They found that increasing the amount of omega-3, omega-6, or total polyunsaturated fats in the diet over an average study period of nearly three years didn't seem to have any effect on glucose metabolism or diabetes risk. It didn't matter whether the additional healthy fats came from supplements, enriched foods, or foods that were naturally rich in these fats.

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The holiday season presents a challenge to even to those most dedicated to health-conscious eating. Generally, people tend to gain a little weight during the holidays, but a study found that it is possible to avoid extra pounds.

Added sugar is everywhere in the food supply. It's so ubiquitous that you might find some packaged and processed foods unappetizing without it.

Evolution has hard-wired our palates to prefer sweet-tasting foods to obtain quick energy and to avoid bitter-tasting poisons. But in America today, our diet has reinforced and strengthened that preference beginning in early childhood. Americans take in an average of more than 17 teaspoons of sugar (about 290 calories) a day from added sugars, often in sweetened beverages, far more than recommended.

Many people are seeking out what they perceive to be healthier alternatives to refined (granulated) white sugar or high-fructose corn syrup. They may have heard that plant-based natural or organic sweeteners such as agave syrup (sometimes called nectar) or coconut sugar are less likely to trigger spikes in blood sugar. Less-processed "raw" sugars, maple syrup, or honey also may be perceived as better options simply because they are more "natural" than highly refined table sugar.

Popular sugar alternatives do come from things in nature, such as tree sap or beehives. But the sugar in them is the same as what you'll find in a bag of "unnatural," refined white or confectioner's sugar. The same goes for sugars labeled "organic" or "raw." Though less-processed sugars may contain trace elements and minerals that refined white sugar lacks, they still end up as glucose (blood sugar) after the body breaks them down.

News briefs

Want to make fast food a little bit healthier? The key might be to make changes when you order a combination meal (like a burger, fries, and a drink), Harvard researchers suggest. Their study, published in the September 2019 American Journal of Preventive Medicine, found that combo meals far exceed guidelines for healthy eating, typically providing twice the recommended amount per meal for calories and sodium. Scientists analyzed the nutritional information of combination meals at 34 fast-food and fast-casual restaurants, and found that the average combo meal as advertised had about 1,200 calories, 14 grams of saturated fat, 2,100 milligrams of salt, and 68 grams of sugar. Those numbers dropped dramatically when low-calorie options were substituted for high-calorie choices — for instance, removing topping or dipping sauces, ordering small fries instead of large, and replacing sugar-containing soda with a zero-calorie drink. In that case, the average combo meal had about 750 calories, 11 grams of saturated fat, 1,800 milligrams of salt, and 10 grams of sugar: a smidge healthier. Of course, a truly healthful diet involves generally avoiding fast food altogether. But if you're on the road with no alternatives, order healthier drinks and sides.

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Also known as garbanzo beans, chickpeas are featured in an array of dishes throughout the world, including in Africa, India, the Middle East, and Europe. Chickpeas are rich in fiber, folate (vitamin B₉), manganese, and other minerals. Several studies have found that eating chickpeas may improve cholesterol levels and reduce blood sugar.

Americans may be most familiar with hummus, a blend of chickpeas and sesame paste that's so popular you can even find it in small convenience stores. But chickpeas are also being used in a range of other products, including pasta and rice as well as snack foods such as chips, fries, and "puffs."

In the journals

Need a sexual boost? Eat more nuts. A recent study found that men who added 60 grams — about 1/2 cup — of nuts to their daily diet improved several aspects of their sexual life. The results were published online June 19, 2019, by the journal Nutrients.

Researchers asked 83 healthy men to follow either a traditional Western-style diet without nuts, or a Western-style diet that also included 60 grams (about 360 calories) of a nut mixture made from almonds, hazelnuts, and walnuts every day. A questionnaire assessed their current sexual function.

Ask the doctors

Q. My doctor recently told me I have prediabetes. Is this condition reversible?

A. Yes, it is possible to reverse prediabetes. Prediabetes is a condition that affects millions of Americans. The CDC estimates that as many as one in every three American adults has the condition, which is defined as having blood sugar that is elevated, but not high enough to meet the threshold for diabetes. Left untreated, prediabetes can progress to diabetes, a condition in which your body is not able to absorb glucose for energy properly, causing blood sugar to rise. If it's not managed properly, diabetes can lead to a number of health problems, from heart attack and stroke to blindness, kidney problems, and infections, among others. But making some lifestyle changes can reduce the risk that your prediabetes will develop into diabetes.

Put the focus on friends, family, and fun, instead of food.

It's November, time for Thanksgiving and the start of the holiday season, which is also known as the time of year when healthy habits slide off track and waistbands get tighter.

"The truth is, people do tend to abandon healthy habits during the winter," says Dr. Beth Frates, clinical assistant professor of physical medicine and rehabilitation at Harvard Medical School. Blame the cold weather that keeps you inside and makes you feel sluggish, or the parade of holiday parties. Who wants to stick to a diet or trudge to the gym?