Healthy Eating Archive

At least one additive — a preservative called propionate — could be linked to diabetes and obesity.

Scientists are giving food additives and other ingredients more scrutiny these days, thanks to new technology that allows them to get an up-close view of how individual molecules affect the body. And they are already discovering some surprising information that could change what you put on your plate in the future.

Consider propionate, or propionic acid, a naturally oc-curring fatty acid and a common preservative found in everything from bread and animal feeds to pudding and cheese. A study published online April 24 by Science Translational Medicine found that this ingredient may disrupt the metabolism, triggering the body to produce excess glucose (blood sugar), which could lead to diabetes and obesity.

A substance called trimethylamine N-oxide, which is produced when your body digests red meat, may raise the risk of cardiovascular problems.

Experts used to think that red meat raised your risk of heart disease simply because it was high in saturated fat. But today that picture has gotten more complicated thanks to the discovery of a metabolite — a substance produced during digestion and metabolism — called trimethylamine N-oxide, or TMAO.

According to a news article published June 11 in JAMA, three recent analyses have linked high blood levels of TMAO with a higher risk for both cardiovascular disease and early death from any cause. In one of those studies, researchers found that people with higher levels of TMAO in their blood may have more than twice the risk of heart attack, stroke, or other serious cardiovascular problems, compared with people who have lower levels. Other studies have found links between high TMAO levels and heart failure and chronic kidney disease.

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We already know that a diet rich in red meat is linked to many health problems, such as heart disease, type 2 diabetes, and colorectal cancer. Now a Harvard-led study published online June 12, 2019, by BMJ suggests that boosting your red meat intake increases your risk for early death. Scientists analyzed questionnaire answers about health and diet provided by more than 81,000 healthy men and women between 1986 and 2010. In particular, researchers looked at whether changes in red meat consumption during an eight-year period of the study affected the risk of death eight years later. The findings: An increase of just half a serving of processed red meat per day was associated with a 13% higher risk for dying young from any cause; an additional half-serving of unprocessed red meat increased the risk by 9%. On the flip side, decreasing total red meat consumption and increasing the consumption of nuts, fish, poultry without skin, dairy, eggs, whole grains, or vegetables was tied to a lower risk of death. The takeaway: Try to curb your appetite for red and processed meats like bacon, salami, and hot dogs. Eat more poultry, fish, or plant-based proteins (like beans, lentils, nuts, and seeds), along with the other components of a healthy diet.

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A study published online June 10, 2019, by Circulation suggests that scaling up three healthy lifestyle changes could increase the life spans of almost 100 million people around the world. Researchers — led by a team from the Harvard T.H. Chan School of Public Health — evaluated global data on death rates, blood pressure levels, the use of blood pressure medications, sodium and trans fat intake, country, age, and gender. They estimated that a worldwide push to lower blood pressure, reduce salt intake by 30%, and eliminate the consumption of trans fat could delay more than 94 million deaths from cardiovascular disease in the next 25 years. More than half of those deaths would be among adults ages 70 or older, and more than half of all deaths would be among men. Regions that would see the most benefit are outside the United States — in East Asia, South Asia, the Pacific, and parts of Africa. But we can all benefit from the three lifestyle changes. Trans fat has already been banned in foods in the United States. But if your blood pressure isn't under control, it's time to talk to your doctor about treatment and to reduce sodium intake to well under 2 grams per day.

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Sweet drinks go down easy, but they may be hard on your heart. Aside from plain water, the healthiest choices are unsweetened tea, coffee, and flavored waters.

When you want to quench your thirst with something a little more exciting than plain old water, there are a dizzying array of choices these days. However, many of the beverages in supermarkets and convenience store aisles are loaded with added sugar. Even many of those that sound healthy (such as 100% fruit juice and vitamin-enhanced water) contain as much sugar as regular sodas.

Yes, the sugar in fruit juice is naturally occurring, as opposed to the processed sugar (usually high-fructose corn syrup) found in many carbonated and noncarbonated drinks such as sodas, vitamin water, and the like. But people should still be mindful about consuming too much fruit juice, says Vasanti Malik, a nutrition researcher at the Harvard T.H. Chan School of Public Health.

Do employee health programs lead to healthier, more productive employees? A large study shows little or no impact, although results might vary based on workplace, offerings, and other factors.

Take advantage of the many delivery options to keep your diet fresh, healthy, and full of variety.

Getting groceries or prepared meals without leaving your couch is easier than ever in this era of home delivery. That's important for people who have difficulty getting to the grocery store because they don't drive or because they're struggling with a chronic condition.

But the many options for food delivery may have you wondering where to begin. Here's a look at some widely used services and what to keep in mind when you use them.

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Vitamins and supplements won't help stave off dementia, but a healthy lifestyle might, suggest new guidelines released May 19, 2019, by the World Health Organization (WHO). The WHO warns that the number of new dementia cases around the world — currently 10 million per year — is set to triple by 2050. While there's no cure for any kind of dementia (such as Alzheimer's disease and vascular dementia), the WHO says it may be possible to delay the onset of the disease or slow its progression. The key: managing modifiable risks, such as chronic disease and unhealthy habits. The guidelines recommend that you keep your weight, cholesterol, blood pressure, and blood sugar under control; get lots of exercise; and eat a Mediterranean-style diet (which emphasizes olive oil, fruits, vegetables, nuts, and fish; minimizes red meats and processed meats; and includes a moderate amount of cheese and wine). The WHO also advises that you don't smoke and you avoid harmful use of alcohol (no more than one drink per day for women, no more than two drinks for men). But don't count on supplements to help you stave off dementia. The WHO says there's no evidence that vitamin B, vitamin E, multivitamins, or fish oil supplements help reduce the risk for dementia. The agency recommends against using supplements as a means to ward off cognitive decline.

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