High-fat diet linked to negative changes in gut microbiome
A study published in Gut, an international journal in gastroenterology and hepatology, revealed that a diet low in carbohydrates and high in fat can lead to a detrimental shift in a person’s gut microbiome. Duo Li, PhD of the Institute of Nutrition and Health at Qingdao University in China, believes this study is particularly important to countries becoming more westernized.
“Evidence has shown that humans gut microbiota diversity and richness are reduced with consumption of high-fat diets compared with more traditional diets with a higher proportions of carbohydrates. Such diet-induced ‘dysbiosis’ in gut-associated microbial communities has been postulated as a major trigger of metabolic impairments associated with obesity.”
During the study, 217 healthy young adults were assigned to one of three isocaloric diets, low-fat, moderate-fat, and high-fat. Then changes in the participant’s gut bacteria and inflammatory triggers were observed.
The aim of the study was to examine whether a low-fat diet or
“Li and colleagues found that the higher-fat diet was associated with changes to long-chain fatty acid metabolism, which resulted in higher levels of chemicals that could potentially trigger inflammation.”
Kelly Issokson, MS, RD, CNSC believes that the study is quite limited but shed light on an interesting observation for a younger population and fat intake.
“I will continue to recommend the Mediterranean-style eating pattern, which has been associated with favorable changes in the microbiota and metabolome as well as positive effects on health and wellness. A Mediterranean diet is rich in fiber, fruits, vegetables, nuts, seeds, whole grains, legumes, olive oil (high in omega 3 fatty acids), and encourages moderate to low intake of fish, dairy, and meat,” Issokson said.
To learn more: High-fat diet linked to unfavorable gut microbiota changes – Healio
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“This Genetic Mutation Makes People Feel Full — All the Time”
The journal Cell, published two studies on the biological reasons that some struggle with weight, having to do with appetite, not metabolism. People who gain too much weight or fight to stay thin are hungrier than their thinner counterparts.
Researchers in Britain have discovered that some humans carry a genetic mutation that mutes their appetite. The participants of the study had been thin their whole lives but not because of an unusually fast metabolism.
The study was published in the journal Cell which analyzed data from the U.K Biobank. The Biobank has collected the DNA samples and medical records of over half a million people the ages of 40 – 69 years old.
The same study developed a genetic risk score for obesity.
The two studies help support the genetic factor of weight control vs. metabolism. Many people may struggle with their weight not because they lack will power, but due to their genetic predisposition of feeling hungrier more frequently.
“The study of the appetite-dulling mutation was led by Dr. Sadaf Farooqi, professor of metabolism and medicine at the University of Cambridge, and Nick Wareham, an epidemiologist at the university. “
The gene in question is MC4R, which is often tied to obesity. “Researchers have recorded as many as 300 mutations in this gene, and they are the most common single-gene cause of obesity. Mutations in the gene account for 6 percent of children with severe obesity.”
The mutations kill satiety, or the feeling of fullness. “Normally, when people eat a meal, the gene is switched on and sends a signal telling people they are full. Then the gene turns itself off. But some people carry a rare mutation in MC4R that prevents the gene from working.”
Those with the mutation never feel full, therefore often overeating during and between meals. Their risk of obesity and heart disease is 50% higher than those with the gene.
Dr. Farooqi found that those who have the MC4R gene often feel full. For 6% of the population, the gene is always turned on, therefore, making them feel full constantly.
The study also gauges a person’s risk of obesity by their lower or high “score” of mutations in the genome. The higher the score, the more likely to struggle with weight control. Of course, having a high score doesn’t mean you will be overweight but that you will likely struggle with weight control.
In our society, there is an almost constant temptation to eat. Processed, pre-packaged and calorically high foods are everywhere, including schools. However, scientists believe that you can make a difference in the first eight years of life.
There may be a way to counteract the high score, but how? In the study, 10% of the population with the highest risk scores for obesity are somehow still lean. Does this mean that there may be genes that help counteract this mutation?
“The bottom line is that this opens up a whole new list of questions that can be asked and answered,” Dr. Kaplan said.
Another study found that the benefits of exercise may last longer than many of us might expect, even for those who exercise less later.
To learn more: This Genetic Mutation Makes People Feel Full — All the Time – The New York Times
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Sunlight exposure decreases risk of type 2 diabetes?
According to research conducted by the The Journal of Clinical Endocrinology & Metabolism, exposure to sunlight may play a role in decreasing insulin resistance and dyslipidemia.
In previous Diabetes Blog Bytes, we have highlighted the health benefits of spending time in the sun. Now, more data to support sun therapy. “Increased bright sunlight exposure may be associated with a reduced risk for type 2 diabetes and heart disease by lowering blood insulin and lipid levels,” stated Constantinos Christodoulides, MD, PhD, a university research lecturer and honorary consultant in diabetes and endocrinology at the Oxford Centre for Diabetes, Endocrinology and Metabolism at the University of Oxford, United Kingdom.
This study analyzed over 8,000 healthy participants. The scientist gathered data from body measurements and fasting blood sugar levels. They then juxtaposed this data next to weather measurements in the areas where participants lived.
“Researchers found that each additional 1-hour increase in bright sunlight during the 7 days before blood sampling was associated with a –1.05% decrease in insulin resistance and a –0.54% improvement in beta-cell function .”
Longer exposure to sunlight days prior to blood sampling was also associated with lower LDL cholesterol.
The researchers believe that additional studies should be conducted in order to better understand the correlation.
To learn more: Bright sunlight exposure may decrease risk for type 2 diabetes, CVD – Healio
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Nutrition Recommendations in Bite Size Pieces
| Registered Dietitians are rock stars. MNT interventions provided by RDs, dramatically lower A1cs. The results say it all. Within 3-6 months of meeting with an RD, people with diabetes can expect an: A1c drop of up to 2.0% with Type 2 Diabetes A1c drop of up to 1.9% with Type 1 Diabetes |
Fiber is a BIG deal
Regular fiber intake decreases the risk of death in people with diabetes.
Yet most Americans don’t get enough roughage in their daily diet. Recommended daily intake of fiber is 14 grams per 1000 calories or about 28 grams per day.
Encourage half of fiber intake to come from whole intact grains. Whole grains still have all three of these parts intact: the bran (the nutritious outer layer), the germ (the seed’s nutrient-rich embryo) and the endosperm (the germ’s food supply, which is high in starchy carbs). They’re typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.
50 percent of fiber from whole grains. Examples per 100gm include:
- Barley (hulled) 17.3 grams /per 100gm
- Brown rice (medium grain) 3.4 gms
- Bulgur 12.5 gms
- Corn (yellow) 7.3 gms
- Oats 10.6 gms
- Rye 15.1 gms
- Sorghum (white) 6.7 gms
- Wheat (hard, white) 12.2 gms
- Wild rice 6.2 gms
50% of fiber from foods naturally high in fiber. Here are a few examples.
- 1 large pear with skin (7 grams)
- 1 cup fresh raspberries (8 grams)
- ½ medium avocado (5 grams)
- 1-ounce almonds (3.5 grams)
- ½ cup cooked black beans (7.5 grams)
- 3 cups air-popped popcorn (3.6 grams)
- 1 cup cooked pearled barley (6 grams)
When it comes to finding foods with fiber, the packaging can be misleading. Food labels provide the most accurate information. Foods that are a good source of fiber have 3 grams per serving and foods that are an excellent source of fiber contain 5 grams per serving.
More weight loss improves outcomes
Prediabetes – For overweight people with prediabetes, new evidence supports losing 7-10% of current weight to reduce diabetes incident by 79%. Adding regular physical activity, including both aerobic and resistance exercise, also contributes to the prevention of type 2 diabetes.
Diabetes – If a person is overweight or obese with diabetes, the most effective weight loss target is 15% or greater to improve outcomes. The previous recommendations of a weight loss of 5-7% are based on the threshold for therapeutic effects. When it comes to weight loss, the greater the weight loss, the greater the benefits.
Eating Patterns – What is best?
There is not enough evidence to support one best approach, but for people with diabetes the research supports the following strategies:
- Emphasize eating more non-starchy vegetables
- Minimize added sugars and refined grains
- Choose whole foods over processed foods
Read the Complete Nutrition Therapy for Adults with Diabetes or Prediabetes – A Consensus Report here.
“Why are so many Latino children developing fatty liver disease?”
Recent studies have shown that 1 in 4 people living within the United States has fatty liver disease. However, the rate among Latinos is considerably higher at around 45%. Scientists are examining the effects of fatty liver disease and why certain communities are at higher risk than others.
A person is diagnosed with fatty liver disease if more than 5% of their liver weight consists of fat. However, ” it can progress to a more severe condition called nonalcoholic steatohepatitis, or NASH, which is linked to cirrhosis, liver cancer and liver failure. This progressive form of fatty liver disease is the fastest-growing cause of liver transplants in young adults.”
A surprising new research finding, is that the sugar in sweetened beverages can be passed from mother to child via breast feeding. When a mother consumes a beverage sweetened with high fructose corn syrup, the fructose level increases in the breast milk and stays elevated for hours. This can contribute to infant obesity and the development of a fatty liver, according to Michael Goran, the director of the Diabetes and Obesity program at University of Southern California and Children’s Hospital Los Angeles (CHLA).
Goran leads a program called HEROES or Healthy Eating Through Reduction of Excess Sugar. The program helps young people avoid unhealthy habits to help reduce obesity and prevent fatty liver disease.
Many lawmakers are now attempting to decrease the consumption of sugar laden drinks, whether it is through a soda tax or added warning labels. However, many believe this is not enough. Public health agencies need to be more involved in raising awareness and discouraging marketing of sugary drinks to children and adults alike.
A concerning aspect is the amount of Latinos affected by fatty liver disease. A study revealed that a gene called PNPLA3 increases the risk of fatty liver and about 1/2 of the Latino population studied had the gene and a quarter has two copies of the gene.
“Medical researchers consider fatty liver disease a manifestation of metabolic syndrome — a cluster of conditions that include excess visceral adiposity, elevated blood pressure, blood sugar and cholesterol levels that increase the risk of heart disease, stroke and diabetes.”
Low-income neighborhoods, often struggle with lack of resources combined with increased availability of unhealthy and cheaper fast food options, which can be a barrier to healthy eating. In an effort to improve health in these areas, HEROES has implemented farmers markets, community gardens and turned corner stores into markets with healthier options.
Providers and educators are urging people to decrease sugar intake and cut back on refined, low-fiber, carbohydrates to avoid health risks in the future. Let’s help get the word out eating less sugar and increasing fiber and whole food intake.
To learn more: Why are so many Latino children developing fatty liver disease? – PBS
Learn more about sugar intake, ways to avoid sugar and how to spot hidden high sugar offenders with our “The Joy of Six” resource page.
Download the Sugar Rush app from Fooducate to see how much sugar has been added to your food. Just scan the bar-code of any product and instantly see a breakdown of naturally occurring and added sugar.
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Black and Hispanic Youth – Targets for junk food ads
Black and Hispanic children are being targeted with unhealthy advertisements, a new study finds. “Junk food comprised 86% of ad spending on black-targeted programming and 82% of spending on Spanish-language television in 2017.”
Not only are these companies targeting these groups, but they are targeting them with their unhealthiest products.
A report by the Rudd Center, a research and policy group working to combat childhood obesity, looked at the advertising efforts of 32 food and beverage companies that spent upwards of $100 million just to reach children in 2017.
Researchers compared these findings to a study done in 2013 and they found a big disparity between what minority youths was exposed to compared to white children.
“In 2013, black youth saw 70% more food-related ads than their white peers. By 2017, black children saw 86% more than white kids, and black teens saw 119% more than white teens, the study found.”
Although there has been a movement towards offering healthier options, researchers believe that these efforts were more PR than put into advertising for children, particularly within Hispanic and Black communities. Only 3% of ads for healthy options went towards advertisements, 1% of that went to black-targeted programming and little to none to Hispanic children. This means that Spanish-language television didn’t have ads for healthy food, instead had up to 20% for candy.
“At best, these advertising patterns imply that food companies view Black consumers as interested in candy, sugary drinks, fast food, and snacks with a lot of salt, fat, or sugar, but not in healthier foods,” said Shiriki Kumanyika, one of the study’s authors and chair of the Council on Black Health, in a written statement.
Kumanyika believes these companies are contributing to an increased risk in obesity, diabetes and high blood pressure in these communities. “According to the US Centers for Disease Control and Prevention, nearly 26% of Hispanic youth and 22% of black youth were deemed obese, versus 14% of whites and 11% of Asians. The worst off, though, were Hispanic boys at 28% and black girls at more than 25%.”
CNN attempted to contacted the companies who were studied in this report but all denied to comment except Hershey, which responded that the data was “not accurate.” Claiming their is a difference between “reaching” and “targeting” viewers, and they are “targeting” adults or decision makers in the household not their children.
Researchers are hoping that food manufacturers will consider the effects of their advertising on health and aim to promote healthier food to children all over. Even if the ads are being “targeted” toward adults, children are often influenced by the choices their parents make.
It is important to support health equity for everyone, no matter where they are from. Marketing does have power and can improve health by promoting healthier products.
To learn more: “Black and Hispanic youth are targeted with junk food ads, research shows” – CNN
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Teens weight self-perception affects health
American teenagers who incorrectly perceive their weight are more likely to have unhealthy eating habits and be less active overall. Teenagers who accurately perceive their weight are more likely to make healthy choices and not take part in risky diets.
The study analyzed data from over 12,000 American teens, 32% of which were obese or overweight.
- “Nearly 23 percent of the teenagers studied, misjudged their weight.
- 11.6 percent incorrectly believed they were overweight, and
- 11.3 percent believed they weighed more than they should while thinking it’s healthy and underestimating their weight.”
- Researchers also found the girls were more likely to misperceive their weight then boys.
Teens who incorrectly believed they were overweight were less likely to drink fruit juice or milk, eat fruits, or have breakfast on a regular basis.
Teens who were actually overweight or believed they were overweight were least likely to get 60 minutes of physical activity a day, five days a week, the researchers noted.
This misperception of weight strongly correlated with adult obesity later in life. “Early childhood interventions to promote appropriate weight-related perception and weight management could have a lasting impact on chronic disease burden, in addition to preventing unhealthy diet and physical inactivity in youth,” he suggested.
Weight perception has also been linked to eating disorders, which are a leading cause of morbidity in American teens. Schools are now encouraged to provide education on eating disorders, weight misperception and providr examples of healthy behavior.
Researchers also believe that developing a regular exercise routine early can help a child maintain health habits into adulthood.
To learn more: Teens Often Off the Mark About Their Weight, With Unhealthy Results – HealthDay
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“Most U.S. kids not meeting sleep, exercise and screen time targets”
A new study suggests that only 1 out of every 20 teens in America is getting the physician recommended amount of sleep, exercise and screen time (time spent on devices).
The recommended amount of exercise for a teenager is 1 hour of moderate to vigorous exercise per day. Screen time should be limited to 2 hours per day. “Kids ages 6 to 12 old also need 9 to 12 hours of sleep, while teens need 8 to 10 hours nightly.”
The study concluded that too little sleep and exercise and too much screen time can lead to chronic health issues such as obesity, mental health problems, poor academic performance and unhealthy behavior such as smoking and drinking.
However, these recommendations have been increasingly difficult for children and teenagers to meet. Similar to adults, it can be hard to meet all three requirements at the same time, versus focusing on one.
For the study, 59,000 kids were surveyed over four years. “Overall, just 3 percent of girls and 7 percent of boys spent the optimal time sleeping and being physically active while limiting screen time.”
The three factors seem to support each other. More exercise led to better sleep and less screen time. However, less exercise led to more screen time and less sleep.
The study urges parents to encourage their children to engage in physical activity that can help with sleep patterns. Schools also impact sleep due to early start times.
“Sleep and physical activity are two pillars that should not be sacrificed in childhood,” said Jonathan Mitchell of the Children’s Hospital of Philadelphia and the University of Pennsylvania.
Sleep is often sacrificed for other activities including spending time on cell phones, computers and watching TV. Teens and parents should be more cognizant of bedtime and focus on finding a balance between, sleep, exercise and screen time.
To learn more: Most U.S. kids not meeting sleep, exercise and screen time targets – Rueters
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