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September 2010
Adding fish oil — rich in omega-3 fatty acids — to an already-healthy diet that's low in saturated fat and high in complex carbohydrates could improve the lipid levels of people at risk for heart disease and diabetes. High-carb diets — even those with healthy choices such as whole grains and produce — can have long-term adverse effects on levels of blood fats such as triglycerides. So Spanish scientists tested the blood-fat effects of four different diets on 117 people with metabolic syndrome, a cluster of symptoms that puts patients at higher risk for chronic disease. Over 12 weeks, one group ate a high-fat diet rich in saturated fats; another was also high-fat but rich in monounsaturated fats such as olive oil; two other groups were assigned to low-fat/high complex carbohydrate regimens, with one of those groups also getting a standard fish-oil supplement. Those on the fish oil had lower triglyceride levels than participants eating saturated fats or the low fat/high-carb group without the fish oil. — Journal of Nutrition…
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September 2010
Moderate coffee drinkers got good news from two new studies of the health effects of that cup o' joe. Greek researchers report that one to two cups of coffee a day may improve the flexibility of the aorta in older adults with high blood pressure. Scientists studied 435 hypertensive subjects, ages 65 and up. Drinking three to five cups daily, however, was not associated with any extra heart-flexibility, leading researchers to speculate that at higher levels, caffeine may overpower the beneficial effects of polyphenol compounds in coffee. In a second study, researchers debunked the commonly held notion that coffee raises the risk of atrial fibrillation (AF), an irregular and often rapid heart rhythm that boosts the danger of clots and strokes. Analyzing data on 33,638 participants in the Women's Health Study over 14 years, scientists found no evidence that higher caffeine consumption was linked to greater risk of AF. In fact, they concluded, "the consumption of small to moderate amounts of caffeine may have a small but significant protective effect on the occurrence of AF." — European Society of Cardiology, American Journal of Clinical Nutrition
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August 2010
Nutrition Facts labels work — but not enough of us are using them. That's the conclusion of a study of US adults based on data from a national nutrition survey. People who consult nutrition labels consumed fewer calories and less total fat, saturated fat, cholesterol and added sugars than non-label users. But only 61.6% of those surveyed said they regularly check the Nutrition Facts panel. Numbers for other label resources were even weaker: 51.6% check the ingredients list, 47.2% look at serving size, and 43.8% consider health claims when pondering a food purchase. "National campaigns or modification of the food label may be needed to reduce the proportion of the population not using this information," researchers wrote. But they cautioned, "Despite food label use being associated with improved dietary factors, label use alone is not expected to be sufficient in modifying behavior ultimately leading to improved health outcomes." — Journal of the American Dietetic Association…
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July 2010
Previous studies in the US and Europe have reported that dietary fiber may help protect against heart disease. Now a new Japanese study has found a similar association, suggesting fiber's cardiovascular benefits may extend beyond the Western diet. Researchers followed 58,730 heart-healthy Japanese men and women, ages 40-79, over 14 years, during which 2,080 participants died from cardiovascular disease. Those consuming the most total fiber (an average of 14 grams/day) were 18% less likely to die of cardiovascular disease than those in the lowest-fiber group. When researchers looked specifically at deaths from coronary heart disease, however, the numbers were more striking — especially for fiber from cereals and from fruit, as opposed to fiber from vegetables. Men who consumed the most insoluble fiber were at 52% lower risk and those eating the most soluble fiber were 29% less likely to die of coronary heart disease. For women, the comparable figures were 51% for insoluble fiber and 28% for soluble fiber. Researchers cautioned that this was an observational study, and that fiber consumption could be just a marker for other aspects of a healthy lifestyle. — Journal of Nutrition.
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July 2010
When dieting to lose weight — like 1 in 3 Americans — you're not just cutting out calories; you're also omitting vitamins, minerals and other nutrients that tag along with those calories. To test these nutritional effects of popular weight-loss plans, Stanford University scientists randomly assigned 300 overweight or obese women to one of four diets: Atkins, Zone, LEARN and Ornish. By repeatedly quizzing the women on what they'd actually eaten, researchers were able to calculate their vitamin and nutrient intake from food. While cutting an average of 500 daily calories, overall the women also reduced their intake of 12 of the 17 nutrients measured, putting some at risk of deficiency. The reduction in dietary vitamin E was most pronounced, with more than 65% of the dieters not getting enough. One surprise: Women on the Zone diet actually boosted their intake of vitamins A, E, C and K, while seeing no dip in other nutrients. Researchers said that finding demonstrated the benefits of a regimen, like the Zone plan, that encourages moderate but not extreme carbohydrate reductions — cutting back on added sugars and refined grains while keeping beans, greens and other veggies. — American Journal of Clinical Nutrition…
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July 2010
Just because a food is labeled "organic" doesn't mean it has fewer calories — but a "tendency to over-generalize health claims" may lead to that mistaken conclusion, according to University of Michigan researchers. They conducted two studies with college students to test whether people "assume that foods produced organically contain fewer calories than their conventional counterparts, despite the fact that the 'organic' designation entails no such claim." In one study, 114 students were shown two nutrition labels for cookies, both clearly marked as containing 160 calories per serving; nonetheless, the cookies "made with organic flour and sugar" were perceived as having fewer calories. A second study asked 215 students about a story in which a character who wants to lose weight skips exercising. Students were more forgiving if the character chose an organic dessert than a non-organic dessert — and even more than if she had no dessert. The influence of organic labeling on notions about calories was strongest among those who also otherwise most highly valued "organic" as an attribute of healthy foods. — Judgment and Decision Making
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July 2010
How's that again? You may need more folate to help prevent hearing loss? That's the finding of the Blue Mountains Eye Study, which adds to a small but growing body of evidence linking low blood levels of B vitamins, notably folate, to risk of age-related hearing loss. Australian researchers compared blood levels of folate, vitamin B12 and the amino acid homocysteine to incidence of hearing loss among 2,956 people ages 50 and up. Those with the lowest levels of folate were 34% more likely to suffer hearing loss. People with the most homocysteine — an amino acid, linked to other health problems, that's countered by B vitamins — were at 64% greater risk. Elevated homocysteine levels have been linked to adverse effects on blood flow in the inner ear, which could be a factor in hearing loss with age. No association was seen between B12 and hearing loss. To make sure you're getting enough folate (vitamin B9), eat lots of leafy green vegetables, chick peas, lentils and products made with fortified grains. — Journal of Nutrition…
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July 2010
Eating an occasional egg, even almost daily, probably won't increase your risk of type 2 diabetes, according to a new study. Previous research has linked very high consumption of eggs — generally, seven or more eggs a week — to greater likelihood of developing diabetes. But researchers wanted to know if less-frequent egg eaters were also boosting their risk, given the other nutritional benefits of eggs. They studied 3,898 men and women, ages 65 and up, participating in the Cardiovascular Health Study. Over an average followup of 11 years, 313 participants developed type 2 diabetes. The researchers found no significant association between egg consumption and risk of developing diabetes. The study also failed to find any link between overall dietary cholesterol and diabetes risk. Researchers cautioned that average consumption in the study group was less than one egg a week, so the study may not have been able to detect any extra risk from eating more than one egg a day. — American Journal of Clinical Nutrition
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July 2010
Previous studies have suggested that B vitamins might help protect against depression, but these were mostly snapshots at a single point in time. Now a new study connects B-vitamin intake among 3,500 seniors, initially free of depression, over a span of 12 years: For every 10-milligram increase in daily vitamin B6 from food and supplements, risk of developing depression declined by 2%. The same was true for every additional 10 micrograms of vitamin B12. Folate, another B vitamin previously linked to lower depression incidence, was not associated with reduced risk; researchers speculated this may be because folate deficiency is rare in the US, thanks to fortified grains and cereals. While cautioning that the findings don't show cause and effect — adequate B vitamin intake might, for example, simply be a sign of an overall healthy diet — researchers said the study bolsters the case that relatively low B vitamin intake might be a risk factor for depression. — American Journal of Clinical Nutrition
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July 2010
Plant sterols and stanols — naturally occurring compounds that block the absorption of cholesterol — are emerging as a potent new weapon in the battle against heart disease. New findings by Dutch and German scientists show that higher levels of plant stanols produce comparably greater reductions in unhealthy LDL cholesterol. Although most recommendations call for doses of about 2 grams of plant sterols or stanols daily (either as supplements or in fortified foods such as juice and spreads), the study found benefits from daily consumption as high as 9 grams. In testing with 93 healthy subjects with slightly elevated cholesterol, up to 9 grams daily of plant stanols reduced blood levels of LDL cholesterol by up to 17.4%. An editorial accompanying the findings noted, "This raises the question of whether dietary phytosterols, 'natural' products, should be used rather than larger doses of statins or other drugs. These sterols probably would avoid some of the side effects of added drugs." — American Journal of Clinical Nutrition…
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June 2010
Getting plenty of B vitamins, especially B6, may reduce your risk of lung cancer, the world's most common cause of cancer death — even if you've never smoked. A study involving nearly 400,000 participants in the European Prospective Investigation into Cancer and Nutrition (EPIC) reports that higher blood levels of vitamin B6 were associated with reduced rates of lung cancer regardless of smoking status. Higher levels of the essential amino acid methionine, found in most proteins, and folate were also linked to lower risk, although the folate connection was seen only in former and current smokers. Overall, above-average levels of B6 and methionine were associated with at least a 50% reduction in the risk of developing lung cancer. Combined with higher folate levels, the risk reduction climbed to 67%. Foods high in vitamin B6 include fortified breakfast cereal, potatoes, bananas, garbanzo beans, trout and lean beef and pork. — JAMA
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June 2010
British scientists have again come up empty in their search for evidence that organic foods are healthier than conventional products. Last year, researchers at the London School of Hygiene and Tropical Medicine reviewed 162 studies and found no proof that organic products are nutritionally superior. Now the same team pored over the scientific literature looking for nutrition-related health benefits from organic foods. Lamenting the "paucity of available data," they identified only a dozen relevant studies. Just one pointed to a possible health benefit from eating organic food: a reduced risk of eczema in infants fed organic dairy products. "The majority of the remaining studies showed no evidence of differences in nutrition-related health outcomes that result from organic or conventionally produced foodstuffs," the review concluded. Reviewers did not, however, take into account possible differences in pesticide residue — a concern about conventionally grown food recently spotlighted by the President's Cancer Panel. — American Journal of Clinical Nutrition
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June 2010
Adding to a growing body of evidence of nuts' potential heart-health benefits, Penn State researchers report that pistachios not only lower "bad" LDL cholesterol but also pack a potent antioxidant punch. Pistachios contain higher amounts of antioxidants, including beta-carotene, g-tocopherol and lutein, than most other nuts, which may help pistachios combat inflammation in the body. Researchers tested 28 volunteers, ages 35-61, with mildly high LDL levels on a low-fat control diet and diets with one and two daily servings of pistachios (ranging from a little over an ounce of nuts to about four and a half ounces daily). After four weeks on each test diet and two weeks on a baseline Western diet, participants had lower LDL levels when eating pistachios than when on the low-fat diet; LDL levels on two daily servings of nuts were also lower compared to the baseline measurements. Blood levels of lutein, beta-carotene, alpha-carotene and g-tocopherol were also boosted by eating pistachios. Researchers concluded, "Beneficial effects on multiple cardiovascular-disease risk factors would be expected to reduce cardiovascular-disease risk beyond that achieved by decreases in LDL-cholesterol alone through lowering cholesterol and the benefits of the antioxidants in the nuts." — Journal of Nutrition
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June 2010
New research continues to show that reducing saturated fat by itself isn't the key to preventing heart disease. Too many Americans, it turns out, have replaced those fatty calories in their diets with refined carbohydrates and added sugars. Now a Dutch study reports that replacing saturated fats with processed carbohydrates is actually associated with a higher risk of heart attack, while substituting foods such as whole grains and vegetables is linked to lower risk. Researchers followed 53,644 healthy adults for an average 12 years, during which 1,943 subjects suffered heart attacks. Those who substituted refined carbohydrates, as measured by a food's glycemic index (GI), for saturated fats were 33% more likely to have a heart attack. People who picked low-GI carbohydrates in lieu of saturated fat, on the other hand, were at slightly lower risk than average. The scientists concluded that their findings would tend toward a recommended consumption of "less-refined foods, non-starchy vegetables, fruit and legumes," along with dietary patterns high in fiber and micronutrients, to reduce heart-disease risk. — American Journal of Clinical Nutrition
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May 2010
Although a new Canadian study found no evidence that overall vitamin D or calcium intake is associated with protection against breast cancer, the findings may have a silver lining: Women who took at least 400 IU of vitamin D in supplement form every day were 24% less likely to develop breast cancer. Researchers at Cancer Care Ontario compared the food and supplement intakes of 3,101 breast-cancer patients with 3,471 healthy controls. Neither total vitamin D nor total calcium intake was associated with breast-cancer risk. The surprising supplement results could be tied to the fact that it's difficult to get high levels of vitamin D from food alone, and only 13% of the patients and 14% of the controls took extra vitamin D. Some previous studies have suggested that vitamin D might help protect against breast cancer, researchers noted, and breast cells do have receptors for vitamin D, so the vitamin could help regulate the division and proliferation of these cells. — American Journal of Clinical Nutrition…
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May 2010
Extra weight is a key risk factor for urinary incontinence, but a new study suggests that dietary factors may play a role beyond putting on pounds. Women who consumed the most calories and those who ate the most saturated fat, versus polyunsaturated fat, were three times as likely to suffer urinary incontinence. The association remained even after adjusting for weight, and in fact was stronger among lean women. Researchers used data from a health and nutrition survey of 2,000 Boston women, ages 30 to 79; 12% of the women reported moderate-to-severe urinary incontinence. It's not clear why the balance of fats in the diet might influence urinary incontinence, but researchers suggested that chronic systemic inflammation could be involved. Although more research is needed to confirm the findings, they added that dietary changes coupled with weight loss could be an effective combination for those suffering from urinary incontinence. The findings also could mean that cutting calories and switching fats might help normal-weight women with the condition. — American Journal of Epidemiology
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May 2010
Can your body really absorb the vitamin D in fortified orange juice, given that the vitamin dissolves in fat (as in fortified milk) but not water? A new study (funded by Coca-Cola, which makes Minute Maid juice) says yes. Researchers recruited more than 100 adults and divided them into six groups receiving various combinations of OJ fortified with 1,000 IU of vitamin D, supplements of vitamin D, and placebo drinks and pills. When blood levels were tested at the start of the study, 64% of participants were deficient in vitamin D. After 11 weeks, all those getting extra vitamin D saw increases in blood levels, and there was no difference between those receiving it in pills or juice. But there's one catch: You can't buy OJ fortified with 1,000 IU of vitamin D, because government regulations limit it to 100 IU per serving. That may change, however, after the federal dietary guidelines are updated later this year. — American Journal of Clinical Nutrition
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May 2010
Contrary to previous animal studies, the zero-calorie sweetener sucralose does not appear to boost blood-sugar levels or promote intestinal hormones that cause you to feel hungry, according to new Australian research. Tests in animals had suggested that sucralose might detrimentally modify the rate of glucose absorption in the body and affect levels of a hormone, GLP-1, linked to hunger. If confirmed in humans, that could have meant the sweetener actually promotes weight gain by causing hunger pangs. Researchers tested the theory in 10 healthy young subjects, randomly assigned to receive either sucralose or a placebo solution. But the results showed no difference in blood-glucose or appetite-hormone levels between the groups. "Species differences are likely to account for the lack of effect of sucralose in human subjects," researchers concluded. Sucralose is marketed as Splenda and used in more than 4,000 reduced-calorie products worldwide. — British Journal of Nutrition…
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May 2010
Do pregnant women participating in the Women, Infants and Children (WIC) nutrition program have healthier babies? A new analysis of the nationwide spread of WIC since the first office opened its doors in 1974 finds that pre-natal WIC nutritional assistance is associated with a significant increase in babies' birth weight — important in its own right and as a predictor of later health. The gradual introduction of WIC, which now numbers 8.7 million participants, allowed researchers to gauge its effects independently of underlying trends in infant health. Overall, WIC availability was linked to a statistically significant average increase in birth weight of 2.7 grams. When the results were adjusted to reflect that only a portion of eligible mothers actually sign up for WIC, the average birth weight improvement jumped to 29 grams, a 10% gain. WIC provides nutritional counseling and vouchers for food and infant formula to low-income pregnant and lactating women and young children. — National Bureau of Economic Research…
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May 2010
The omega-3s EPA and DHA found in fish oil are known to be good for your heart, but a new randomized controlled trial casts doubt on whether they also have brain benefits. The study split 748 adults in their 70s, all with healthy cognitive function, into two groups. One received 200 mg of EPA plus 500 mg of DHA, while the other half got an olive-oil placebo. After two years, there was no difference between the groups, and the omega-3 group failed to see any cognitive enhancement. None of the participants, however, experienced any cognitive decline, either, causing a spokesman for an omega-3 trade association to suggest the study was too short in duration. The findings also run contrary to several previous studies showing brain benefits for omega-3s. The researchers countered that the evidence for such a benefit "is becoming more inconsistent" and noted that most previous positive studies were not randomized controlled trials. — American Journal of Clinical Nutrition…
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May 2010
Recommendations of the scientific experts reviewing the federal Dietary Guidelines for Americans will be presented at the committee's final meeting next week, and sugary soft drinks and sodium are in the bullseye. The expert committee's report on May 12 will be followed by a public-comment period in June, with the final 2010 guidelines issued later this year. The guidelines are updated every five years to reflect changes in scientific knowledge about nutrition. The committee is said to be targeting sugar-sweetened soft drinks, especially for children, and considering lowering the recommended daily sodium limit from 2,300 mg to 1,500 mg. It's also weighing alternatives to milk for those who are lactose-intolerant, and may recommended soymilk as the next best thing. Other concerns expected to affect the 2010 guidelines include: the obesity epidemic; a focus on reducing added sugar, fats, refined carbohydrates and sodium rather than discretionary calories; helping people get more exercise; and shifting the overall food environment toward a more plant-based diet. — American Society of Nutrition…
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April 2010
You know that sugar can pad your waistline and rot your teeth, but does too much sugar in your diet also contribute to unhealthy cholesterol levels? That's the conclusion of the first study of its kind to look at the link between consumption of sugar added to processed foods and measures of blood cholesterol known to raise the risk of heart disease. Researchers examined data on 6,113 participants in a national nutrition survey, dividing them into five groups based on the percentage of total calories from added sugars — which ranged from less than 5% to 25% or more. With higher consumption of added sugar, average levels of the good HDL cholesterol were lower and triglycerides were higher. Compared with the lowest-sugar group, participants with the highest intake of calories from added sugars were more than three times as likely to have unhealthy LDL cholesterol levels. The study wasn't designed to show cause and effect, and it's possible that added sugar intake is actually a marker for larger dietary patterns. But researchers concluded, "Our data support dietary guidelines that target a reduction in consumption of added sugar." — JAMA…
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April 2010
Eating more fruits and vegetables really can reduce your risk of cancer — but only a little, according to an analysis of data on nearly a half-million people from 10 Western European countries. Noting that no study has conclusively demonstrated that high intakes of fruits and vegetables combat cancer, researchers examined nearly 9 years of data from the European Prospective Investigation into Cancer and Nutrition (EPIC). Overall, eating about 7 ounces more fruits and vegetables daily was associated with a 3% lower risk of any cancer. Eating 3.5 ounces more vegetables was linked to a 2% reduced risk; analysis by gender found this beneficial effect was limited to women. Total fruit intake was not associated with any significant difference in cancer risk. "Given the small magnitude of the observed associations," researchers noted, "caution should be applied in interpretation of the results." — Journal of the National Cancer Institute
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April 2010
Could multivitamins, which millions of women take daily as "insurance" for a healthy diet, actually increase the risk of breast cancer? That's the suggestion of a large new Swedish study — though researchers were quick to caution that their observational study can't show a cause-and-effect relationship. The study followed more than 35,000 older women (ages 49 to 83 at baseline) over an average of 10 years, during which 974 participants were diagnosed with breast cancer. A little over a quarter of the women reported regularly taking multivitamins at the start of the study. After adjusting for known risk factors, multivitamin users were 19% more likely to develop breast cancer. While there's no way to know if the supplements actually contributed to the cancers, researchers said such an effect is "biologically plausible" and further investigation is warranted. In any case, the Swedish team added, "If you eat a healthy and varied diet, there is no need to take multivitamins." — American Journal of Clinical Nutrition…
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April 2010
Another new "pooled" analysis of previous studies supports the importance of a healthy diet and reducing alcohol consumption to reduce the risk of breast cancer. You can't change your family history, researchers noted, but you can modify what you eat and drink. Previous studies have focused on individual dietary components, but since foods aren't consumed in isolation, researchers reasoned it might be more illuminating to combine this data. They pooled 18 studies involving more than 400,000 women. A "prudent" diet was defined in part as one high in whole grains and vegetables; women sticking most closely to this goal were 11% less likely to develop breast cancer than those eating the least-prudent diet. Surprisingly, however, no such association was observed for high and low adherence to a "Western" diet. Higher consumption of alcohol was linked to a 21% increased risk, as seen in previous studies; postmenopausal women who drink more alcohol have higher levels of estrogen, thought to be a factor in breast cancer. — American Journal of Clinical Nutrition
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April 2010
Tucked into the controversial health-care legislation recently signed into law was a surprisingly uncontroversial provision requiring big restaurant chains to list calorie information on menus and drive-through signs. The measure was backed by the National Restaurant Association, which preferred a national standard to a patchwork of conflicting local ordinances. Restaurants with 20 or more outlets, as well as vending machines selling food items, will be covered by the law, which also mandates making complete nutrition information available somewhere in each location. Calorie counts will have to be listed for all standard menu choices, plus items on salad bars or buffets, but not for daily specials and limited-time offers. Exactly when the regulations kick in will be up to the FDA, which the legislation charges with proposing specific rules by March 2011. Although those rules will override many local laws, some more stringent regulations will be allowed to stay on the books, including New York City's posting mandates for chains with 15 or more restaurants.
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March 2010
If you're reading this, you're not alone — Americans are thinking more about food and health and, in general, know more about nutrition and prevention of chronic disease. A newly released survey by the US Food and Drug Administration (FDA) reports that the percentage of people who say they read the nutrition label before buying a product for the first time increased from 44% in 2002 to 54% in 2008. Nearly half of the more than 2,500 adults surveyed said such label information had changed their decision to buy or use a product. On the other hand, 56% said they didn't believe such front-of-package claims as "low fat" or "high fiber." The Health and Diet Survey, the FDA's 10th since 1982, also found more Americans say they know about the links between diet and heart disease and about the heart-health benefits of omega-3s. The percentage of those aware that trans fats raise heart-disease risk almost doubled just since the 2004 survey. But produce vendors have some work to do: Awareness of the preventive benefits of fruits and vegetables against chronic disease actually dropped from 2004 to 2008. — FDA…
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March 2010
The fluorescent lighting in supermarkets not only makes produce look tastier — it can even make some greens healthier. USDA scientists report that continuous lighting like that in supermarkets actually boosts the nutritional value of fresh spinach. Supermarkets often display fresh spinach in clear plastic containers at around 39 degrees Fahrenheit in showcases that may be exposed to fluorescent light 24 hours a day. Researchers wondered how this might affect spinach's nutritional value, so they exposed fresh spinach leaves to continuous light or darkness during simulated retail storage conditions. Spinach stored in light for as little as three days had significantly higher levels of vitamins C, K and E and folate, plus higher levels of the healthful carotenoids (plant pigments) lutein and zeaxanthin. After nine lit-up days, levels of folate and vitamin K doubled in some spinach varieties. By contrast, spinach leaves kept in the dark tended to have declining or unchanged levels of nutrients. The finding could lead to improved ways of preserving and enhancing the nutritional value of spinach and perhaps other veggies. — Journal of Agricultural and Food Chemistry…
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February 2010
Steak and cheese lovers' hearts are a-flutter over a new meta-analysis questioning the link between saturated fat intake and heart disease — but don't get too excited. Experts say it's too soon to break out the butter and pork chops to celebrate. Previous studies have demonstrated that saturated fat can raise blood levels of the bad LDL cholesterol, and high LDL is a known risk factor for heart disease and stroke. So it seems logical that saturated fat consumption would likewise be linked to heart disease. But the review of 21 studies totaling 347,747 people failed to find a significant association between saturated fat intake and risk of coronary heart disease, stroke or cardiovascular disease. Researchers cautioned that all the studies were observational, and that analysis of clinical trials and underlying disease mechanisms will be required to settle the issue. In the meantime, the American Heart Association continues to recommend limiting saturated fat to 7% of daily calories; on a 2,000-calorie daily diet, that's fewer than 16 grams per day. — American Journal of Clinical Nutrition
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February 2010
Dessert is off the menu for the American Heart Association. The AHA's red heart checkmark symbol, introduced in 1995 as one of the first front-of-package nutrition labeling plans, will no longer be issued to desserts, and the five desserts still carrying the symbol won't be allowed to renew their certification. The move comes as part of the heart group's ramped-up battle against sugar. To qualify for the AHA symbol, packaged foods must meet criteria for being low in saturated fat, cholesterol, trans fat, total fat and sodium, while delivering at least 10% of the Daily Value (DV) of one of six nutrients (vitamin A, vitamin C, iron, calcium, protein, dietary fiber). Labeling variations also recognize "extra lean" meats and foods high in soluble fiber or whole grains. Until now, sugar content has not been a criterion. An AHA spokesperson said that the axing of the dessert category recognizes that such sweets are a significant source of discretionary calories from added sugars.…
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February 2010
Men who are feeling blue may not be getting enough folate in their diet, a new Japanese study suggests. Researchers compared blood levels of folate in 530 adults, 313 of them men, with scores for symptoms on a standard test for depression. About 36% of the subjects showed symptoms of depression. But men with the highest folate levels were 50% less likely to have depressive symptoms than those with the lowest levels. On the other hand, higher levels of homocysteine, an amino acid reduced by folate that's been linked to cardiovascular disease and dementia, were linked to greater risk of depression. Neither association was observed in the women. Folate, found in foods such as leafy greens and legumes, and its synthetic form, folic acid, have increasingly been linked to reduced risk of depression. A recent British review of 11 studies came to a similar conclusion, and Tufts researchers reported in 2003 that supplements of folic acid seemed to protect against depressive symptoms. — European Journal of Clinical Nutrition…
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February 2010
The latest weapon in the battle against the epidemic of type 2 diabetes might be tofu. A new Japanese study reports that consumption of tofu and other soy products is associated with a reduced risk of developing diabetes in overweight women. Researchers quizzed 25,872 men and 33,919 women, ages 45 to 75, about their dietary habits, then followed them for a period of five years. Over that span, 1,114 developed diabetes. There was no relationship between soy consumption and diabetes risk for men or for women overall. But among overweight women, those consuming more than 118 grams of soy — about 4 ounces — per day were 40%-50% less at risk of developing diabetes than those consuming less than 43 grams daily. While the study couldn't prove a cause-and-effect relationship, researchers speculated that the estrogen-like effects of soy isoflavones might be behind the apparent protective benefit. Other studies have shown that estrogen affects genes involved in glucose uptake and insulin sensitivity, both factors in diabetes. — Journal of Nutrition
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February 2010
While recent nutrition science has emphasized the difference between "good fats," such as those that are monounsaturated and polyunsaturated, and "bad fats" such as trans and saturated fats, that distinction may not hold when it comes to men's risk of prostate cancer. A new British study suggests that higher intake of all fats, regardless of type, is associated with an increased risk of prostate cancer. Researchers compared the diets of 512 men with prostate cancer and 838 healthy controls. Those with the highest overall intake of fats were 153% more likely to be in the prostate-cancer group. Similar relationships were observed for monounsaturated, polyunsaturated and saturated fat consumption. Last year, Harvard researchers published findings showing that trans fats — already implicated in heart disease — were linked to a greater risk of non-aggressive prostate tumors. — British Journal of Nutrition…
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February 2010
When consumers see on the Nutrition Facts panel that a product provides 25% of the Daily Value (DV) of carbohydrates, some interpret that percentage to mean the product is made up of 25% carbohydrates. That's one of the findings in a new research project by the International Food Information Council, an industry association. The results are being provided to the US Food and Drug Administration (FDA), which is currently undertaking its own research before possible changes to nutrition labeling. The industry study found that the DV percentages were poorly understood, and that few consumers use them in dietary planning. The exception was the DV for calories, and this information was even more useful if moved into the main body of the Nutrition Facts panel. Moving the explanation of the DV from a footnote into the panel proper also boosted use of the percentages. And consumers were more likely to trust the data, particularly as it relates to portion size, if a government agency such as the FDA is mentioned in a highly visible spot. — Food Insight…
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February 2010
If you like your coffee with a little milk, Nestle scientists say go ahead: You don't have to worry about missing out on the antioxidants in coffee that are increasingly being linked to possible health benefits. Adding sugar and non-dairy creamer, however, did reduce the levels of coffee antioxidants subsequently measured in the bodies of nine test subjects. The effect of milk and other additives on the body's absorption of antioxidants from coffee and tea has been the subject of several previous but conflicting studies. Trying to settle the debate, scientists tested blood for antioxidants after the subjects drank black instant coffee, instant coffee plus whole milk, and instant coffee plus nondairy creamer and sugar. Adding milk made no difference, but the creamer plus sugar reduced maximum concentrations of the compounds tested as well as the time required to reach that maximum. Before you go crazy on the cafe au lait, though, keep in mind that when you add whole milk to coffee you're also pouring in 9 calories and 0.28 grams of saturated fat per tablespoon. — Journal of Nutrition
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January 2010
High-dose vitamin C supplements, supposed to ward off infections and even fight cancer, may be increasing your risk for cataracts. A Swedish study of nearly 24,600 women over more than eight years has found that those taking vitamin C supplements averaging 1,000 milligrams were about 25% more likely to have age-related cataracts removed. Nearly 1,300 of the women, ages 49 to 83, had cataracts removed during the course of the study. Those who took no dietary supplements were least likely to have cataracts, followed by women who reported taking only multivitamins, which generally have much lower amounts of vitamin C. Although a relatively small group, the women taking high-dose vitamin C pills represented a disproportionate share of cataract cases, even after adjusting for other known risk factors. Researchers cautioned that the findings don't apply to dietary vitamin C from fruits and vegetables, only the mega-doses found in supplements. — American Journal of Clinical Nutrition
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January 2010
Obesity's toll on Americans' health and quality of life has overtaken that of smoking, according to a new report, even though tobacco still poses a greater mortality threat. The analysis of 15 years of public-health data concluded that by 2008, the obese were losing more quality-adjusted life years (QALYs) through disability and limitations on activity. That contrasts with 1993 data, when the QALYs lost to obesity were far behind the toll of smoking. Another new report, however, suggests that while US levels of obesity and overweight remain far too high, the rate of increase may be slowing. About one-third of adults were obese in the latest analysis of data from the National Health and Nutrition Examination Survey (NHANES). But among women, the prevalence of obesity showed no statistically significant changes compared to 1999. Although men's obesity rate did increase over that 10-year span, the most recent three surveys did not differ significantly from each other. — American Journal of Preventive Medicine, Journal of the American Medical Association…
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January 2010
Vitamin D, regularly in the headlines for a variety of possible health benefits, may largely explain why black Americans are more likely to die of cardiovascular causes than whites. A new study of national nutritional data finds that people in the lowest one-quarter of blood vitamin D levels had a 40% greater adjusted risk of cardiovascular death than those with more vitamin D. And when data showing blacks at 38% greater risk of cardiovascular mortality are adjusted for differences in vitamin D levels, nearly two-thirds of that disparity disappears. Researchers noted that blacks get less vitamin D from sun exposure due to darker skin pigmentation as well as social factors. They concluded, "These results add to existing evidence suggesting that low vitamin D levels may be an independent, potentially modifiable cardiovascular risk factor." — Annals of Family Medicine
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January 2010
If you can't stick to a Mediterranean-style eating pattern, a new Greek study concludes, foods enriched with cholesterol-fighting plant stanol-esters might be the next best thing. Researchers compared the so-called "Mediterranean diet" with a diet containing 2 grams daily of plant stanol-esters (a type of phytosterols added to foods such as spreads and juices) and a diet using a placebo spread. The four-month study involved 150 participants with mildly elevated cholesterol levels. Those assigned to a Mediterranean eating pattern gradually reduced levels of total and LDL ("bad") cholesterol, triglycerides and blood pressure, leading to an overall reduction in cardiovascular disease risk that researchers calculated at 24% to 32%. But those consuming plant stanol-esters did almost as well, seeing a rapid and sustained drop in total and LDL cholesterol that led to a 26% to 30% reduction in cardiovascular disease risk after only one month. — Nutrition, Metabolism & Cardiovascular Diseases
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January 2010
Changes may be coming to the familiar Nutrition Facts panel on food packages. The US Food and Drug Administration (FDA) is wrapping up a public-comment period on a proposed study to test labeling changes with a randomly selected group of 3,600 consumers. Insight into the agency's thinking comes from three official rulemaking notices, which addressed how to better emphasize calorie counts, changes in serving-size regulations and adding or subtracting nutrients from the Nutrition Facts list. Tweaking the calorie information, the FDA said, could involve using a larger type size for total calories, eliminating the "calories from fat" data, and adding "percentage of daily calories" figures. The planned public testing will get reactions to several design alternatives while assessing how well consumers can use the revised Nutrition Facts panel.…
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December 2009
The American Dietetic Association (ADA) says a nutritious diet, not pills, is the best way to promote health and reduce the risk of disease. In a new position statement sure to rile the $23 billion dietary supplements industry, the ADA stated, "The best nutrition-based strategy for promoting optimal health and reducing the risk of chronic disease is to wisely choose a wide variety of nutrient-rich foods." Citing concerns that consumers lacking information on the safety and effectiveness of dietary supplements, the association called on its membership to keep abreast of research findings on supplements and help educate the public. The position paper did add, "Additional nutrients from supplements can help some people meet their nutrition needs as specified by science-based nutrition standards such as the Dietary Reference Intakes (DRI)." Sales of most supplements grew in 2007, the most recent year for which figures are available, including 3.9% increase in sales of multivitamins, the most popular choice.
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December 2009
More proof that "milk does a body good" comes from a new University of Tennessee study — funded by the National Dairy Council — that compared the effects of a dairy-rich diet versus a soy-supplemented diet on markers of oxidative stress and inflammation. Researchers put 20 obese and overweight participants on each dietary regimen, identical in calories, for 28 days, crossing over between diets after a 28-day "washout" period. When on the high-dairy diet, participants' levels of markers of oxidative stress declined 12% to 22% and markers of inflammation dropped by 10% to 15%. No change was seen in either type of marker on the high-soy diet. Oxidative stress and inflammation are both considered to be linked to risk of chronic disease, and tend to be exacerbated by excess weight. — American Journal of Clinical Nutrition
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November 2009
In further proof that, at least when it comes to nutrition, it's possible to have too much of a good thing, Norwegian researchers report that high doses of folic acid may increase the risk of cancer. They analyzed long-term results of two clinical trials totaling 6,837 heart patients who were given combinations of folic acid, B12, B6 or placebo to test the lowering of homocysteine, an amino acid in the blood linked to heart disease. Unlike the US, Norway doesn't fortify foods with folic acid, making it ideal for such a study. When participants were revisited after a total of 77 months, those assigned to supplemental folic acid plus B12 were 21% more likely to be diagnosed with cancer and 38% more likely to die of cancer. Lung cancer was the main driver of the results, suggesting a possible connection with subjects' smoking history. Supplementation levels were also quite high: double the US RDA for folic acid and a whopping 167 times the RDA for B12. The bottom line, experts commenting on the findings said, is that it's safest to get your nutrients from food, and that high-dose supplements shouldn't be relied on to prevent chronic disease. — JAMA…
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November 2009
Supplements got a second blow from a new US study linking high blood levels of selenium to increased levels of unhealthy cholesterol. Scientists compared selenium and lipid levels in the blood of 1,042 participants in a national nutrition survey, 48.2% of whom reported taking dietary supplements. Those with the highest selenium levels averaged 8% higher total cholesterol and 10% higher in non-HDL cholesterol (all except the "good" HDL cholesterol). Researchers said the high selenium levels weren't exclusively caused by supplementation, but did raise concerns given the recent popularity of selenium supplements, thought to have antioxidant benefits and possible anti-cancer properties: "We believe that the widespread use of selenium supplements, or of any other strategy that artificially increases selenium status above the level required, is unwarranted at the present time." — Journal of Nutrition
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November 2009
Cutting back on salt to control high blood pressure may have a fortuitous side effect: reducing calcium loss, thereby benefiting bone health and helping ward off osteoporosis. A new Australian study of 92 women, ages 45 to 75, with pre- or stage-1 hypertension found that those who reduced dietary sodium intake also reduced urinary calcium excretion. The 14-week trial put one group of women on a high-carbohydrate, low-fat regimen, while the others followed a diet similar to the low-sodium DASH (Dietary Approaches to Stop Hypertension) eating plan. All the women got 800 milligrams of calcium per day. The DASH group's diet was also designed to lower the body's acidic levels, while the other diet was acid-promoting. While calling for further research, scientists concluded, "The fall in urinary calcium with the lower-sodium, lower-acid load diet is likely to have long-term beneficial effects on bone." — British Journal of Nutrition
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November 2009
Experts have long advised cutting back on salt to avoid high blood pressure, but a new study suggests that sugar may also be a culprit. University of Denver researchers used data from a national nutrition survey to examine consumption of candy, soft drinks, fruit juice and bakery products among 4,528 adults. They found that those who consumed more than 74 grams daily of fructose — about that found in 2 1/2 sugary drinks — were significantly more likely to develop high blood pressure. Fructose is a natural sugar found in almost equal amounts in ordinary table sugar and high-fructose corn syrup. It's also what makes fruits sweet, but fruits were excluded from the study because of their other ingredients that counter fructose's effects. "We can't say based on our results that fructose leads to high blood pressure," the scientists cautioned. But, along with other research implicating fructose in health problems, they said, "collectively, it is highly implicative of fructose as an indicator of disease." — American Society of Nephrology
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October 2009
Cold and flu season is also pneumonia season, so you might want to settle in with a nice cup of green tea — just in case. New Japanese research reports a link between green tea consumption and reduced risk of dying from pneumonia, at least for women. Scientists at Tohuku University studied 21,493 women and 19,079 men, ages 40 to 79 and free of chronic disease at the start of the research. Over more than 12 years of follow-up, 408 participants died from pneumonia. Women drinking five or more cups of green tea daily were 47% less likely to die of pneumonia, and even those sipping just a cup or so were at 41% lower risk. The same association was not seen in men, however. Researchers suggested that antioxidants in green tea might help combat the growth of viruses and other microorganisms. Further study is needed, they cautioned, before promoting green tea from your pantry to your medicine cabinet. — American Journal of Clinical Nutrition…
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October 2009
Maybe your dietary fat mix needs a makeover. Reducing the ratio of saturated fat like that found in butter and meat, compared to monounsaturated fat as found in olive oil, can improve cholesterol levels and may lower the risk of metabolic syndrome, according to a new Dutch study. Moderately overweight subjects were placed on a diet high in saturated fat and lower in monounsaturated fat for two weeks; then 10 switched to an opposite ratio of fats while the other 10 continued to load up on saturated fats. Other dietary factors were kept equal. After eight weeks on different regimens, the high-monounsaturated fat group saw reduced levels of total and LDL ("bad") cholesterol, along with a lower tendency to inflammation in fatty tissues. Such inflammation has been linked to a range of diseases collectively called metabolic syndrome. Researchers had also hoped to see an improvement in insulin sensitivity, a factor in diabetes, but speculated that the trial period may not have been long enough. They added that it was difficult to distinguish whether the cholesterol benefits were due to increasing monounsaturated fat, reducing saturated fat, or a combination of both. — American Journal of Clinical Nutrition…
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October 2009
Men hoping to ward off high blood pressure might want to boost their consumption of whole grains. A new Harvard analysis of data from the long-running Health Professionals Follow-up Study finds that men who ate the most whole grains were 19% less likely to develop hypertension than those eating the least. Researchers looked at a subset of 31,684 healthy men, of whom 9,227 developed high blood pressure over the next 18 years. Those in the top one-fifth of whole-grain intake averaged 52 grams daily, while the lowest group got only 3 grams a day; current dietary guidelines call for at least 85 grams (3 ounces) of whole grains daily for adults. Among individual whole grains, only bran showed an independent association with hypertension, with those eating the most bran at 15% lower risk. The benefit of whole grains against high blood pressure persisted even after adjusting for other healthy lifestyle habits. The findings, researchers concluded, "have implications for future dietary guidelines and for the prevention of hypertension." — American Journal of Clinical Nutrition
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October 2009
Omega-3 fatty acids like those found in fatty fish such as salmon, already known to be good for your heart, may also help protect your eyes. New research by the US National Eye Institute reports that people with the highest intake of omega-3s were at 30% lower risk of developing age-related macular degeneration (AMD) than those with the lowest levels. AMD is the leading cause of blindness among older people in the western world, affecting up to 30 million patients worldwide, with numbers expected to soar as Baby Boomers age. Previous studies, including work at Tufts' HNRCA Laboratory for Nutrition and Vision Research, had suggested a possible link between omega-3s and AMD protection, especially against advanced AMD, perhaps because of anti-inflammatory effects from omega-3s. The new research looked at a subgroup of 1,837 at-risk participants in the phase 3 Age-Related Eye Disease Study (AREDS), over 12 years. Those with the highest omega-3 intake--about 0.11% of total calories--were at lower risk of both the "wet" (35% lower) and "dry" (32%) types of AMD. — American Journal of Clinical Nutrition…
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October 2009
Vegetarians worried about the effects of their dietary choice on bone health can breathe a little easier. A new meta-analysis of nine previous studies concludes that, although vegetarians and vegans do have slightly weaker bone-mineral density (BMD) than omnivores, "the magnitude of the association is not clinically significant." Scientists from Vietnam and Australia analyzed data on a total of 869 women and 1,880 men. Vegetarians, they found, scored 4% lower on average in BMD than people who also eat meat, while vegans averaged 6% lower in BMD. An accompanying editorial cautioned that the results were not the last word on vegetarian diets and bone health, but that it could be "concluded that vegetarianism is not a serious risk factor for osteoporotic fracture." — American Journal of Clinical Nutrition…
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October 2009
Even as some dietary supplements are under fire for inflated health claims and safety concerns, the US Food and Drug Administration (FDA) has thrown a lifeline to the embattled supplements industry with a new consumer advisory stating "there are many good reasons" to take extra vitamins. Barbara Schneeman, PhD, director of the FDA's Office of Nutritional Products, Labeling and Dietary Supplements, said, "Supplements can be useful when they fulfill a specific identified nutrient need that can't be met by food or is not being met through normal food intake." Examples cited by the FDA included iron and folic acid for pregnant women, B12 for people over 50 (who may not be as able to absorb it from food), and vitamin D for those with darker skin or insufficient exposure to sunlight. Schneeman stressed, "It's really important to remember that supplements can't displace a healthful diet — that's the important nutritional strategy." The agency also warned consumers against "chasing the latest headlines" and using supplements as a "quick fix." Take only the recommended amounts, the FDA advised, and beware of supplement claims that seem too good to be true. — FDA
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October 2009
Nitrites and nitrates in food, commonly shunned for fear they might contribute to cancer, are getting a second look. Following recent suggestions that these nitrogen compounds might actually have health benefits — such as in reducing blood pressure — a new study finds no link between dietary nitrites and nitrates and the risk of brain tumors. Researchers combined data from three studies with a total of 335 cases of glioma, incurable tumors that start in cells that support the brain. Analyzing the diets of study participants, scientists found no increase in glioma risk for those with the highest intake of nitrates (typically from vegetables), nitrites (from vegetables, fruit and processed meats) or processed meats (where nitrites are added as a preservative and coloring agent). It had been thought that these nitrogen compounds might react with other dietary compounds to form nitrosamines, known carcinogens. The new findings still don't make bacon a health food, but may contribute to a rethinking of the health pros and cons of nitrites as well as nitrates. — American Journal of Clinical Nutrition
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September 2009
Your morning cup of tea could be helping to keep your cells young — especially if you follow it up with a couple more cups each day. Hong Kong researchers report that people who drink an average of three cups of tea daily have longer telomeres — DNA sequences at the end of chromosomes that shorten with aging — than those averaging a quarter-cup daily or less. The difference corresponds to the equivalent of about five years of life, the researchers said, adding: "The antioxidant properties of tea and its constituent nutrients may protect telomeres from oxidative damage in the normal aging process." The study involved 976 men and 1,030 women over the age of 65 and measured both green and black tea consumption. The majority of tea consumed, however, was the green variety that's higher in natural antioxidants called polyphenols. — British Journal of Nutrition…
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August 2009
While there are still plenty of reasons to watch your consumption of animal fats, you can at least scratch one concern: A large European study concludes that fat from meat, eggs and dairy products does not increase the risk of breast cancer. Results from the European Prospective Investigation into Cancer and Nutrition (EPIC) study of 319,826 women show no significant association between overall animal-fat intake and breast-cancer risk. In documenting 7,119 cases of breast cancer, EPIC scientists did find a "modest" 10% increase in risk for post-menopausal women associated with high intakes of processed meat. And high butter consumption among pre-menopausal women was linked to a 28% increased risk. Before you serve yourself a second pork chop, moreover, keep in mind this from an editorial accompanying the EPIC results: "For women looking to reduce their risk of breast cancer by nutritional means, solid evidence documents that avoidance of weight gain during adult life and low alcohol consumption will be effective." — American Journal of Clinical Nutrition…
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August 2009
Americans are at least trying to eat more vegetables, according to a new survey that found veggies number-one among foods targeted by those seeking a healthier diet. The survey of 1,000 US adults conducted for the International Food Information Council found that 55% are changing what and/or how much they eat in the interest of health. After vegetables, cited by 60% of those seeking healthier foods, the most popular choices were fruits and fruit juices (53%) and whole grains (11%). When asked to rank the top three factors they look for in selecting healthier food for themselves, respondents picked fiber (37%), followed by whole grains (34%) and protein (28%). That focus on protein may be misplaced: A 2008 analysis of national nutrition data found that most Americans get enough protein (about 56 grams/day for adult men, 46 for women), and federal dietary guidelines recommend getting only 17% to 21% of total calories from protein. — IFIC…
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August 2009
Looking to save on grocery bills in tough economic times? Maybe not everything you buy needs to be organic. Although typically pricier than conventionally grown foods, organic options have no special nutritional benefits, according to a sweeping new review of the scientific literature. Commissioned by Britain's Food Standards Agency, the study by researchers at the London School of Hygiene & Tropical Medicine looked at 162 scientific papers published over the past 50 years. The conclusion may surprise organic-food fans: "Our review indicates that there is currently no evidence to support the selection of organically over conventionally produced foods on the basis of nutritional superiority." The review identified a handful of differences in nutritional content for organic foods, but found that "these are unlikely to be of any public health relevance." Researchers did not, however, address questions of pesticide or other residues or the environmental impact of different growing techniques.—American Journal of Clinical Nutrition…
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July 2009
Maybe you should just chill out and eat some fish. A new Australian study adds to the small but growing body of evidence linking fish-oil consumption with weight management. Analyzing blood levels of the two main omega-3 fatty acids found in fish, EPA and DHA, in 124 subjects of varying weights, researchers found that those at a healthy weight had omega-3 levels nearly 16% higher than obese people. Higher omega-3 levels were associated with a lower BMI, smaller waist measurement and slimmer hip size. People taking fish-oil supplements were excluded from the study, so the omega-3 differences were due solely to dietary intake. While cautioning that the findings don't prove a cause-and-effect connection, scientists noted that animal studies have suggested omega-3s may boost the body's burning of calories to make heat. Omega-3s have also been associated with a greater feeling of "fullness" after a meal.—British Journal of Nutrition…
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July 2009
This week's Alzheimer's conference also produced news about the possible protective effects of omega-3 fatty acids from fish oil. In an 18-month clinical trial of 402 patients already diagnosed with Alzheimer's, supplements of DHA omega-3s failed to slow the progression of the disease. Except for a subgroup with a specific genetic predisposition to Alzheimer's, there was no difference between patients getting DHA and those in a control group. On the other hand, a second study, conducted by a company that markets DHA supplements, did find a benefit in task functioning for healthier individuals with cognitive impairment but who had not yet progressed to Alzheimer's. And a third new study, published in the American Journal of Clinical Nutrition, reported that increased intake of fish, rather than fish-oil pills, was associated with a 20% decrease in the risk of dementia. Those findings relied on data from 14,960 people, age 65 or older, in seven nations; as fish consumption went up, dementia risk went down.…
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July 2009
Whole grains in general and bran in particular can help you fight high blood pressure, according to new Harvard research. While whole grains have been touted for heart-health benefits, this is the first study to link greater total intake specifically to reduced risk of hypertension. Researchers analyzed data on 31,684 men, ages 40 to 75, participating in the Health Professionals Follow-Up Study. Over 18 years, 9,227 men were diagnosed with high blood pressure. The group with the highest total whole-grain consumption was 19% less likely to develop hypertension than the group eating the least. Looking at total bran intake, the highest bran-eaters were at 15% lower risk than those with the lowest bran consumption. Researchers concluded, "These findings have implications for future dietary guidelines and prevention of hypertension."— American Journal of Clinical Nutrition…
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July 2009
The risks to the liver of excessive alcohol consumption are well-known—but what about the effects of what you eat? A new study comparing dietary data with 18 years of follow-up on the development of cirrhosis and liver cancer finds those in the top one-quarter of dietary cholesterol consumption were more than twice as likely to develop liver disease as the one-quarter consuming the least cholesterol. (There was no relationship, however, between blood cholesterol levels, such as LDL, and risk of liver disease.) The group with the highest intake of protein was also 37% more likely to develop liver disease than those eating the least. But the story was reversed for carbohydrates: Those reporting a diet highest in "carbs" were at 58% lower risk than those consuming the fewest. Researchers looked at data on 9,221 people, ages 25 to 74, from the first National Health and Nutrition Examination Survey (NHANES). Over a total of 18 years, 118 developed cirrhosis and 5 developed liver cancer, based on hospitalization records or death certificates.—Hepatology
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July 2009
Yet another study has shown that the so-called Mediterranean diet boosts longevity—but the top contributor to that benefit comes as a bit of a surprise. Moderate alcohol intake, researchers found, was responsible for 23.5% of the dietary pattern's longevity benefits. (The study defined "moderate alcohol intake" as 10-50 grams of alcohol per day—equal to one to five drinks—for men, and half that for women.) Researchers analyzed data from the European Prospective Investigation into Cancer and Nutrition (EPIC) study, focusing on 23,349 Greek participants. As adherence to the Mediterranean diet increased, they found, all-cause mortality dropped. After alcohol, the top contributors to the reduced mortality risk were low meat intake (16.6% of the benefit), high vegetable intake (16.2%) and high fruit and nut consumption (11.2%). Red wine is the alcoholic drink of choice for most Greeks, noted lead researcher Dimitrios Trichopoulos, MD, PhD, of Harvard, who added, "My advice to people is drink wine unless you like it too much."—BMJ
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June 2009
The evidence for health benefits from consuming whole grains keeps adding up. Now Italian researchers report that switching from refined grains to a diet higher in whole wheat and fiber may help improve your cholesterol. The scientists tested 15 healthy volunteers, average age 54.5 and slightly overweight, on two equal-calorie diets: One regimen contained processed grains and 9.8 grams of daily fiber; the other diet emphasized whole-wheat foods and contained 23.1 grams of daily fiber. After three weeks on one diet, then a two-week "washout" period, the subjects switched over to the other diet. When consuming the whole-grain, high-fiber diet, subjects' total cholesterol levels were 4.3% lower than on the refined-grain plan, and their LDL ("bad") cholesterol levels were 4.9% lower. No difference was seen, however, in glucose and insulin metabolism, antioxidants status or inflammation markers.—Nutrition, Metabolism and Cardiovascular Disease…
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June 2009
Tufts researchers have further advanced the case for omega-3 fatty acids as a weapon against age-related macular degeneration (AMD), the leading cause of vision loss among older Americans. According to newly published research, a diet high in omega-3s—found in fatty fish such as salmon—can reduce the progression of AMD by about 25%. Scientists at Tufts' HNRCA Laboratory for Nutrition and Vision Research analyzed data on 2,924 participants in the Age-Related Eye Disease (AREDS) study, which concluded that antioxidant vitamins could reduce the risk of AMD. That study didn't directly involve omega-3s, but did collect information on participants' diets. So the Tufts team compared dietary consumption of foods high in omega-3s with the progression of AMD. Those in the highest one-fourth of intake of DHA (more than 64mg a day), one of two key omega-3s found in fish, were at 27% lower risk of AMD progression than those with the lowest DHA in their diets. The group consuming the most of the second key omega-3, EPA (more than 42.3mg a day), were at 26% reduced risk.—British Journal of Ophthalmology…
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June 2009
You may be shocked to learn how many calories you're getting in meals at popular chain restaurants—and that info may soon be disclosed on their menus. In a turnaround, large US restaurant chains have agreed to support legislation requiring them to disclose calorie counts on their menus, along with figures such as amounts of sugar, sodium and dietary cholesterol. The proposal, expected to be included in health-care reform legislation now under consideration by Congress, would affect chains with 20 or more restaurant locations. Backing came from the National Restaurant Association; the proposal already has the support of the American Diabetes Association and nutrition-activist groups. Said a restaurant-association spokesperson, "To have all of those key players at this point as one unified front to move forward with a national nutrition standard is, I think, really significant."—National Restaurant Association…
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June 2009
Milk, widely promoted to "do a body good," may really do some good when it comes to preventing high blood pressure. Dutch researchers analyzing data on 2,245 healthy participants in the Rotterdam Study, over age 55, found that both total dairy and low-fat dairy intake were associated with a reduced risk of hypertension. After two years of followup, 664 subjects were diagnosed with high blood pressure. The one-quarter of participants with the highest dairy consumption of all types was 24% less likely to develop hypertension than the group consuming the least dairy. For low-fat dairy products, the difference in risk was 31%. Milk and milk products specifically were associated with lower hypertension risk, while no benefit was seen from cheese or high-fat dairy. After six years, the difference in risk between the highest and lowest intake of both total dairy and low-fat dairy was about 20%.—American Journal of Clinical Nutrition
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June 2009
Despite constant admonitions to adopt healthier lifestyles, Americans are going in reverse when it comes to eating right, exercising and other healthy habits. A new study also finds that not even people who already have heart disease, hypertension or diabetes are mending their ways. In the comparison of data from the National Health and Nutrition Examination Survey from 1988-1994 and 2001-2006, the percentage of Americans ages 40 to 74 hitting the goal of five daily servings of fruits and vegetables dropped from 42% to 26%. The number saying they exercise at least 12 times a month fell from 53% to 43%. Obesity, not surprisingly, went from 28% in the earlier surveys to 36%. Despite the avalanche of evidence for smoking's deadly effects, tobacco use stayed about the same at 26%. The only healthy habit that gained was moderate drinking (up to one drink a day for women, two for men) which went from 40% to 51%; it wasn't clear, however, whether that meant more heavy drinkers had cut back or more teetotalers had started drinking. Researchers found no difference between overall respondents and those already diagnosed with chronic health conditions, a finding they called "concerning."—American Journal of Medicine…
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June 2009
Fruits and vegetables may play a key role in the so-called Mediterranean diet's healthy effects, according to a new Spanish study. While research about "eating like a Mediterranean" has garnered headlines, not much is known about the interactions of such a diet's individual components, such as produce, nuts, whole grains, fish and olive oil. In the study of 8,594 men and women, average age 41.1, consumption of fruits and vegetables was associated with a significant reduction in the risk of high blood pressure. But the benefit was seen only in Mediterranean-style diets that didn't include too much of what's thought to be a key ingredient in the diet: olive oil. People who consumed more than 15 grams (about 1/2 ounce by weight) of olive oil daily failed to reduce their hypertension risk even when eating lots of fruits and vegetables.—European Journal of Clinical Nutrition…
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May 2009
If you're looking to lose weight, make sure you're getting enough calcium. While scientific debate continues over whether extra calcium—primarily from dairy products—aids in weight loss, a new Canadian study suggests that very low calcium intake may make you crave food. Researchers compared a calcium and vitamin D supplement versus a placebo in 63 overweight and obese women on a 15-week weight-reduction plan. Overall, there was no difference in weight loss between the supplement and placebo groups. But among women with the lowest calcium intake—less than 600 mg daily—those taking the supplement lost an average of more than 13 pounds compared to about 2 pounds for the placebo group. Scientists concluded, "Our hypothesis is that the brain can detect the lack of calcium and seeks to compensate by spurring food intake, which obviously works against the goals of any weight-loss program. Sufficient calcium intake seems to stifle the desire to eat more."—British Journal of Nutrition
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May 2009
Controversial new research in Germany suggests that supplements of antioxidants such as vitamins C and E may block the metabolic benefits of exercise and could even increase diabetes risk. Researchers compared two groups of exercisers, one of which received 1,000 mg of vitamin C and 400 IU of vitamin E daily. After four weeks, the group getting antioxidant vitamins showed no improvement in insulin sensitivity—a normal diabetes-fighting benefit of exercise. When exercise causes muscle cells to burn glucose, oxygen gets consumed much as in a fire; some highly reactive oxygen molecules escape in this process, but the body has natural mechanisms to mop them up. Researchers theorized that the antioxidants might short-circuit the body's own defenses against this "free-radical" oxygen. "If you exercise to promote health," they concluded, "you shouldn't take large amounts of antioxidants." Natural antioxidants in foods rather than pills, however, are in lower doses and come with other nutritional benefits.—Proceedings of the National Academy of Sciences
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May 2009
Sniffling and wheezing from allergies or asthma? Maybe you're not getting enough folate. New Johns Hopkins research has linked low levels of folate, a type of B vitamin found in leafy green vegetables and (as folic acid) in fortified grain products, to higher risk of allergic symptoms. In a study of 8,083 participants in a national health and nutrition survey, those with the lowest blood folate levels were 40% more likely to wheeze and 31% more likely to have allergenic reactions than those with the highest folate amounts. Researchers wrote, "These findings suggest that dietary folic acid and factors affecting its metabolism might play an important role in the development and perpetuation of allergy and asthma." Low intake of folate and its synthetic form, folic acid, found in supplements and fortified foods, has previously been associated with inflammatory diseases, such as rheumatoid arthritis.—Journal of Allergy & Clinical Immunology…
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May 2009
Cutting back on sugar-sweetened sodas may be more effective for weight loss than skipping the same amount of calories in solid food. A new study using data on 810 adults from the PREMIER trial reports that each daily 12-ounce serving of sugared soft drinks eliminated from the diet led to one pound of weight loss over six months. Reducing liquid calories appeared to lead to greater weight loss than cutting equivalent amounts of calories from food. Researchers speculated that the reason could be that beverages aren't as satisfying or may actually cause different metabolic and endocrine responses in the body. One thing's for sure: "Liquid calories" have played a big role in the obesity epidemic. At least half of the 150 to 300 calories added to the typical US diet over the past 30 years have come from beverages.—American Journal of Clinical Nutrition…
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May 2009
Rich in heart-healthy omega-3 fatty acids, salmon swam into first place in a new survey of New York nutritionists asked to name foods they'd recommend as not only nutritious but offering distinct health benefits and good value. The poll of members in the New York State Dietetic Association ranked oats number-two because of high fiber, "a powerhouse nutrient, known for aiding with digestion [and which] also helps fight disease, and may lower the risk for high cholesterol, heart disease, diabetes and cancer." Coming in third were blueberries, rich in antioxidants and vitamins, for their "ability to protect the body against the damaging effects of free radicals and the chronic diseases associated with the aging process." Rounding out the nutritionists' top-five foods were two dairy products: low-fat milk, for its calcium and vitamin D content, and low-fat yogurt with added probiotics, which aid digestion.—NYSDA…
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April 2009
Studies have shown that eating breakfast is important to weight loss, but a new British study suggests that also having cereal for lunch can help you shed pounds. The six-week study (sponsored by a cereal company) involved 41 overweight and obese subjects who ate prepackaged servings of cereal for breakfast and, for the first two weeks, as a replacement for lunch. No restrictions were placed on other meals or snacks. After two weeks, 85% had lost weight (an average 2.4 pounds), and 73% kept it off by week six (an average 3 pounds). Those in a group allowed to choose among three cereals (Fitnesse, Shredded Wheat and Triple-Berry Shredded Wheat) lost more than those eating only Fitnesse cereal. Variety may have been a factor, but so could the higher fiber content of the shredded-wheat cereals; fiber has been shown to promote "satiety," a feeling of fullness.—Nutrition Bulletin…
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April 2009
If you're looking to lose weight, make sure you're getting enough calcium. While scientific debate continues over whether extra calcium—primarily from dairy products—aids in weight loss, a new Canadian study suggests that very low calcium intake may make you crave food. Researchers compared a calcium and vitamin D supplement versus a placebo in 63 overweight and obese women on a 15-week weight-reduction plan. Overall, there was no difference in weight loss between the supplement and placebo groups. But among women with the lowest calcium intake—less than 600 mg daily—those taking the supplement lost an average of more than 13 pounds compared to about 2 pounds for the placebo group. Scientists concluded, "Our hypothesis is that the brain can detect the lack of calcium and seeks to compensate by spurring food intake, which obviously works against the goals of any weight-loss program. Sufficient calcium intake seems to stifle the desire to eat more."—British Journal of Nutrition
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March 2009
A glass or two of wine or beer could help keep your bones strong, while too much hard liquor may be bad for your bones, according to new Tufts research. Katherine L. Tucker and colleagues investigated the effects of alcohol on bone density among 1,182 men, 1,289 postmenopausal women and 248 premenopausal women in the Framingham Offspring Study. Among men, who were mostly beer drinkers, moderate wine or beer consumption was associated with denser bones; researchers noted that beer is an excellent source of silicon, a mineral important for bone health. Men who drank more than two servings of hard liquor daily, however, had significantly lower bone-density scores. Women having two or more drinks daily—primarily wine—had denser bones than those who drank less or not at all. The effect of alcohol on bone density, Tucker said, was larger than that for any single nutrient, even calcium.—American Journal of Clinical Nutrition
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March 2009
In a study of twentysomething Maine women, daily doses of vitamin D at four times the recommended level were required to maintain optimal blood levels of the "sunshine vitamin" during the winter, when the body can't make as much natural vitamin D. The placebo-controlled study of 112 young women found that daily supplements of 800 International Units (IU) achieved healthy blood levels of vitamin D in 80% of participants. That's quadruple the daily 200 IU recommended for people up to age 50, and more even than the 400 IU recommendation for ages 51 to 70 or the 600 IU for ages 71-plus. The results are important given that current vitamin D recommendations are under review by the Institute of Medicine. Many experts have called for a hike in daily vitamin D guidelines, based on emerging evidence of a wide range of health benefits associated with the vitamin.—Journal of Nutrition
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March 2009
Forget vitamin C for fighting the sniffles. The vitamin that actually seems associated with a reduced risk of colds and other upper-respiratory infections is vitamin D. A new study analyzing data on 18,883 participants in a nationwide nutrition survey reports that those with the lowest blood levels of vitamin D were 36% more likely to have recently suffered a cold than those with the highest levels of the "sunshine vitamin." The findings align with recent research suggesting that vitamin D is important to the immune system, along with its well-known role in bone health. Even moderate levels of vitamin D deficiency were linked to increased risk, and those with asthma and COPD were especially affected. Researchers called for clinical trials of vitamin D supplements to confirm the apparent connection.—Archives of Internal Medicine
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March 2009
Is it time to give eggs a second chance? Nutrition experts have recently suggested that eggs may have been given a bad rap as a cholesterol culprit. Now a new Canadian study finds that proteins unique to eggs could actually help improve blood flow and blood pressure, reducing heart-disease risk. Using a model of the human digestive system, the scientists tested boiled and fried eggs. Proteins in the eggs, they discovered, could be converted by digestive enzymes to produce compounds called peptides, which have "ACE-inhibitory activity." That means the peptides help block a process in the body that constricts blood vessels. The most effective proteins came from the fried eggs—but the study did not take into account negative effects of fats from frying. "Findings from this study provided further evidence that eggs are an excellent source of health-promoting food," researchers concluded.—Journal of Agricultural and Food Chemistry
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February 2009
Increased your consumption of vitamin C from foods may reduce your risk of hardening of the arteries, according to a new Norwegian study. Researchers used ultrasound techniques to measure thee intima media thickness (IMT) of the carotid artery and food-frequency questionnaires to assess dietary intakes of participants in a three-year trial involving 563 men, average age 70. Those in a dietary-intervention group, who increased their intake of vitamin C-rich foods, showed less arterial thickening. When data on other participants was analyzed, those consuming the most dietary vitamin C also had better IMT scores. The findings add to the growing evidence of cardiovascular benefits for vitamin C, such as recent UC-Berkeley research linking intake with lower blood pressure.—Nutrition, Metabolism and Cardiovascular Diseases
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February 2009
Score another one for food versus pills: Orange and blackcurrant juices reduced levels of C-reactive protein (CRP), a marker of inflammation associated with heart disease and diabetes risk, by 11% in a new Danish study, while vitamin E supplements showed no benefit. Researchers compared the juices, vitamin E, a sugar drink and placebo in four different combinations in two 28-day trials on 48 patients with peripheral artery disease. The scientists concluded, "It is the mixture of several agents in fruit and vegetables—here notable fruit juices—that affect the arterial wall; thus patients are better off eating 'whole' fruits and vegetables (juices) than specific supplements."—British Journal of Nutrition
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February 2009
Do those phytosterols added to foods such as spreads really improve your cholesterol levels? A new review of 84 trials says yes, and that there's no important difference between the two main types (sterols and stanols) or delivery in fat or non-fat foods or dairy vs. nondairy foods. In the combined studies, average intake of 2.15 grams of phytosterols daily—slightly above the recommended 2 grams—was associated with a reduction in LDL ("bad") cholesterol of 8.8%. Getting your phytosterols in multiple smaller portions throughout the day was more effective than one big dose, and at higher doses the effect was greater from solid foods than from liquids.—Journal of Nutrition…
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February 2009
If you're still thinking that all fats are bad for you, the American Heart Association has a news flash: At least 5% to 10% of your daily calorie intake should come from omega-6 fatty acids, the kind that make up polyunsaturated fats. That new recommendation follows a review of the scientific literature, including a meta-analysis of six studies that showed replacing saturated fats (like those in butter, many baked goods or meat) with omega-6 fats lowered the risk for coronary heart disease events by 24%. The current average US intake of omega-6s is about 6% of total calories, heart-association experts said. They advised checking products' Nutrition Facts labels for the listing of polyunsaturated fats, but noted that companies are only required to list saturated and trans fats.—Circulation
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February 2009
A new study of nearly 7,000 Chinese women reports a "modest" protective effect against breast cancer from drinking green tea. Researchers at Vanderbilt University and in Shanghai compared 3,454 women with breast cancer to 3,474 healthy women, ranging in age between 20 and 74. They found that women who regularly drank green tea—known to be higher in antioxidant polyphenols than black tea—were 12% less likely to have breast cancer. For pre-menopausal women, the risk of breast cancer fell as the number of years of regular green-tea drinking increased. The findings add to a growing body of evidence for the health benefits of drinking green tea.—Journal of Nutrition
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January 2009
Have a glass of wine with that fish. A new European study finds that moderate wine consumption—one glass a day for women, two for men—may boost the body's metabolism of the heart-healthy omega-3 fatty acids found in fish. The results may provide an additional explanation for why moderate wine drinking has been linked to a reduced risk of heart disease. In the study of 1,604 adults, ages 26 to 65, from Italy, Belgium and England, moderate wine drinkers tended to have higher blood levels of omega-3s—even after accounting for varying fish intake. Because wine had a greater association with omega-3s than other alcoholic drinks, the scientists suggest that other components in wine, such as polyphenol antioxidants, may be the key, rather than alcohol.—American Journal of Clinical Nutrition
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January 2009
Natural pigments found in plants, called carotenoids, may help protect against bone loss in older men and women, according to new research led by Tufts epidemiologist Katherine Tucker. The four-year study tracked changes in bone mineral density at two areas of the hip and lumbar spine of 603 volunteers, average age 75, participating in the Framingham Osteoporosis Study. Intake of carotenoids, particularly lutein, was associated with protection against bone loss at the hip in men and at the lumbar spine in women. The researchers concluded that carotenoids may explain, in part, the previously observed protective effects of fruit and vegetable consumption on bone mineral density.—American Journal of Clinical Nutrition
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January 2009
A new review of 19 studies testing the potential of garlic to prevent cancer comes to a disappointing conclusion: "There was no credible evidence to support a relation between garlic intake and a reduced risk of gastric, breast, lung or endometrial cancer. Very limited evidence supported a relation between garlic consumption and reduced risk of colon, prostate, esophageal, larynx, oral, ovary or renal cell cancers." The analysis, conducted by Korean scientists, applied the US Food and Drug Administration's evidence-based review system for the scientific evaluation of health claims, such as claims on food labels, which are very strict. An accompanying editorial called for further study of garlic, which has been used for medicinal purposes since antiquity.—American Journal of Clinical Nutrition…
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January 2009
Could low levels of selenium put you at greater risk for anemia? That possibility is suggested by a new Johns Hopkins and National Institute on Aging study that found older people with the lowest selenium levels were 11.4% more likely to suffer anemia—a condition that becomes more prevalent with aging—than those with the highest levels of the antioxidant mineral. Researchers analyzed data on 2,092 over-65 participants in a national nutrition survey, using blood samples to test for anemia and measure selenium levels. Since this is the first study of its kind, the scientists were cautious about recommending a boost in selenium intake, but wrote, "This study raises a potentially important public-health question: Has selenium deficiency been overlooked as a cause of anemia among older adults?"—European Journal of Clinical Nutrition…
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January 2009
Scientists aren't exactly saying that wine, chocolate and tea make you smarter—but those flavonoid-rich foods were associated with better performance on a battery of cognitive tests in a new Norwegian study. Researchers tested 2,031 older adults, ages 70 to 74, and compared scores to subjects' self-reported food consumption. Those who consumed all three—wine, chocolate and tea—had significantly better average cognitive-test scores and the lowest likelihood of poor test performance. The association with better cognitive performance was strongest for wine and modestly weaker for chocolate.—Journal of Nutrition.…
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December 2008
Are Americans getting enough exercise? The answer depends on which set of federal exercise recommendations you consider. Nearly 65% of Americans meet guidelines recently released by the US Health & Human Services Department (look for a full report in the January Tufts Health & Nutrition Letter, including an interview with expert panel co-chair Miriam Nelson). Those recommendations call for 150 minutes a week of moderate activity or 75 minutes weekly of vigorous exercise. But only 49% of Americans meet the government's Healthy People 2010 goals, which set similar daily rather than weekly targets. It's easier for people to meet weekly goals, said the Centers for Disease Control and Prevention (CDC), which surveyed 399,000 US adults.—CDC…
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November 2008
A simple blood test can identify men with high blood levels of calcium who may be at much greater risk of the most dangerous prostate cancers, and medications can combat elevated calcium levels. That's the good news from researchers who studied 2,814 men tested in the government's National Health and Nutrition Examination Survey. Men in the top third of blood calcium levels proved to be 2.68 times more likely to develop fatal prostate cancer a decade later than those with the lowest calcium levels. While calcium levels didn't predict nonlethal prostate cancers, they were closely associated with the deadliest tumors.…
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