Nutrition Archive

Research we're watching

Couples who live together tend to have similar health habits. But only about one in five couples falls into the "ideal" category for heart-healthy habits and risk factors, suggests a study in the Oct. 26, 2020, issue of JAMA Network Open.

Researchers looked at health data on 5,365 couples from diverse racial and economic backgrounds throughout the United States. Most were in their 40s and 50s. Based on risk factors from the American Heart Association's Life's Simple 7 (smoking status, body mass index, exercise, diet, total cholesterol, blood pressure, and fasting blood sugar), researchers categorized individuals and couples as poor, intermediate, or ideal for each factor and over all.

Learn what will and won't increase blood sugar levels and put your health in jeopardy.

It's essential to keep your blood sugar from spiking (rising suddenly), whether you're healthy or you're among the 122 million Americans who have diabetes or prediabetes. But with all the conflicting advice in circulation, it can be hard to figure out what foods and habits you need to avoid.

Bogus claims

On the Internet you'll find many reports of factors that purportedly increase blood sugar. Here are a few claims that you should know about because they just don't hold up.

In the journals

Two recent studies shined a new spotlight on how inflammatory foods and drinks can affect heart disease risk. One study, published Nov. 10, 2020, in the Journal of the American College of Cardiology, looked at the impact high- and low-inflammatory diets had among 210,000 people free of heart disease at the beginning of the study. High-inflammatory diets were defined as those with more red, processed, and organ meats; refined carbohydrates; and sweetened drinks. In contrast, anti-inflammatory diets emphasize leafy greens (kale, spinach), dark yellow and orange vegetables (yellow peppers, carrots), whole grains, fruits, tea, coffee, and moderate amounts of red wine.

Participants' eating habits were recorded every four years for up to 32 years. Those who followed a high-inflammatory diet ended up with a 38% higher risk of heart disease and a 28% higher risk of stroke than those who ate a low-inflammatory diet.

Higher blood levels of omega-3 fatty acids—specifically, eicosapentaenoic acid (EPA) from fish and alpha-linolenic acid (ALA) from plants—may help lower the odds of a poor prognosis in the years following a heart attack. Fatty fish such as salmon and mackerel are good sources of EPA. Flaxseeds, chia seeds, and walnuts are good sources of ALA, which is also found in soybean and canola oil.

Probiotics are good bacteria that keep the gut healthy and help fight infections and inflammation. Some research suggests that certain probiotics help relieve symptoms of gut-related conditions like inflammatory bowel disease and irritable bowel syndrome. Fermented foods are the best sources of probiotics, such as yogurt, pickles, sauerkraut, and sourdough bread.

The right diet may help reduce your risk of Alzheimer’s disease and other types of dementia. Eating foods included in the DASH and Mediterranean diets helps maintain brain health by keeping blood flowing efficiently and reducing the damaging effects of inflammation. Some good foods to add to your diet are fatty fish, berries, plant oils, nuts, and coffee.

A variety of coaches can help people reach their particular health goals. Health and wellness coaches inspire and guide clients to shift their mindset and develop new, healthy behaviors. Fitness professionals—such as personal trainers or exercise physiologists—develop and prescribe exercise regimens to help clients. Dietitians develop eating plans tailored to clients’ needs, such as weight loss or gain, or preventing or treating chronic disease. And culinary coaches use coaching principles and cooking expertise to teach people how to shop for and prepare healthy meals.

Some types of cheese, including Swiss and Gouda, are a good source of probiotics, but eat cheese in moderation.

The very best intentions for healthy eating can fail if a new diet is too ambitious or restrictive. Taking small, easy steps toward healthier eating—and taking them one at a time—can help you make lasting changes.

News briefs

We all want to improve memory and thinking skills. But taking supplements that promise to boost cognition could be dangerous, according to a Harvard-led study published Sept. 23, 2020, in Neurology Clinical Practice. Scientists analyzed 10 different products that were marketed online to enhance thinking skills, and discovered all of them contained prescription drugs not approved for use in the United States, such as omberacetam, aniracetam, vinpocetine, phenibut, or picamilon. These medications are used in other countries — including Russia, Germany, and China — to treat conditions such as alcohol withdrawal, anxiety, brain injuries, concussion, dementia, insomnia, and strokes. Many of the supplements contained a cocktail of several drugs — combinations never tested in humans — that weren't always reported on the label. Also missing: the actual dosages, which scientists say were four times greater than doses doled out at foreign pharmacies. "And you can't figure out how much unapproved drug you're getting by reading the label," says lead researcher Dr. Pieter Cohen, an associate professor of medicine at Harvard Medical School who studies dietary supplements. "Taking these drugs can have direct effects on your body, plus side effects and interactions with your other medications." A safer bet: Get 150 minutes of moderate-intensity activity (like brisk walking) every week, and eat a Mediterranean diet. Both have been shown to support brain health.

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