A recent review published by the academic British Medical Journal, “BMJ”, has found that high-fructose containing drinks may increase risk of type 2 diabetes more than other foods containing fructose.

Previous studies have confirmed that there is a link between sugary drinks and obesity. As few as two sugary drinks per week may raise the risk of type 2 diabetes considerably.

Now, a comprehensive review of existing research confirms that fructose-containing drinks can increase the risk of type 2 diabetes more than other foods that contain fructose.

The head researcher on the review, Dr. John Sievenpiper, aimed to find if fructose affects glucose levels and health in individuals with diabetes and without diabetes.

As we know, fructose is a monosaccharide that is found in many foods such as fruit, honey, and root vegetables.

However, processed fructose, often derived from corn and added to foods under the name high- fructose corn syrup, has found its way into many processed foods. These processed foods such as drinks, cereals, and baked goods add extra calories without adding fiber or other nutritional benefits.
Dr. John Sievenpiper’s research reviewed the outcomes of 155 studies and examined the effects that fructose from various food sources had on blood sugar levels. A1c, glucose and insulin levels were assessed.

The studies were separated into four separate groups based on their design:

• Substitution studies compared the energy derived from sugars with that from other carbohydrates.
• Subtraction studies removed sugar-derived energy from the participants’ diet and compared it with a regular diet.
• Addition studies added glucose-derived energy to the diet and compared it with a non-sugar-enhanced diet.
• Ad libitum studies replaced the energy from sugars with other nutrients that the participants were free to consume at will.

The review concluded that “nutrient-poor” foods that add excess calories (sugary drinks and sweetened juices) have harmful metabolic effects.

Some of the studies conducted did find that fructose had a harmful effect on fasting insulin levels.

However, most of the data revealed that fruit and fruit juice, which are high in fructose and fiber, may even benefit blood sugar and insulin levels of those with diabetes, when these foods do not add excess calories, the review suggests.

The take home message is:

Until more information is available, public health professionals should be aware that harmful effects of fructose sugars on blood glucose seem to be mediated by energy and food source.”

For more information on fructose and its effect on blood sugar and insulin levels, by MedicalNewsToday

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Nuts and seeds have been shown to display many nutritional benefits, studies have linked consumption of nuts to better cardiovascular health, fertility, and improved cognitive function. More recent studies have begun to find a connection between consumption of nuts and increased weight loss.

A study by the Harvard T.H. Chan School of Public Health assessed the effects of nuts on weight loss while another study by the School of Exercise and Nutritional Sciences at the San Diego State University examined its connection to satiety, blood sugar, and its effect on insulin response.

The Harvard study explored nut consumption in approximately 120,000 individuals (both men and women). Each subject was required to fill out a food frequency questionnaire every four years. Researchers provided all subjects with 1 ounce servings of nuts in place of their usual unhealthy snacks. They found that making this simple substitution decreased weight gain overall as well as decreasing risk for obesity.

The SDSU study took a closer look at the effects of Brazil nuts on insulin responses. The team of researchers examined 22 healthy adults, 20 of whom were women. Two trials were conducted with each participant either consuming 36 grams of pretzels or 20 grams of Brazil nuts. 48 hours were allowed between each trial. Both snacks had an equal amount of sodium and calories, however, the nuts increased overall satiety. Blood sugar and insulin levels were assessed 40 minutes after consumption. The group that consumed pretzels demonstrated a spike in both blood sugar and insulin though the other group did not. The author of the study states, “While both Brazil nuts and pretzels increased a sense of fullness after they were eaten, eating Brazil nuts stabilized postprandial blood glucose and insulin levels, which may  be beneficial in preventing diabetes and weight gain.”

Substituting nuts for another unhealthy snack during your day can help you feel full and maintain a healthy level of glucose while reducing the risk of obesity and diabetes! 

Research on this topic is still new and ongoing. Check out the article Daily serving of nuts may stave off weight gain, for more information.

Contributed by: Sofia Sepulveda

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The American Academy of Pediatrics (AAP) has recently issued a new set of guidelines regarding the health and safety of chemicals present in the food supply. The AAP, in combination with other medical advocates, have begun to express concern with the effects of these chemicals on the body’s natural hormones “that may affect long-term growth and development.”

These chemicals are commonly present in processed meats, canned foods, and plastic food containers. The chemicals of most concern are nitrites and nitrates, which are primarily present in processed meats and are used as preservatives. Phthalates are another chemical that is commonly used to make plastic products for packaging and bisphenols are used to line metal cans for canned food items.

The American Chemistry Council is currently attempting to fight these new guidelines with the argument that these chemicals are safe “in typical uses at typical exposure levels.” However, no concrete evidence is present to back this claim.

Separately, scientists at UCSF have found that many pregnant women have environmental organic acids or E.O.A.s present in the blood. These environmental organic acids contain bisphenol and “have chemical structures similar to hormones, which may disrupt the endocrine system of the fetus and interfere with development.” The Environmental Journal of Health Perspectives have shown this disruption to cause genetic defects, fetal damage, and even cancer.

For children, the exposure to these chemicals are particularly detrimental. The metabolic systems and organs are still developing which can cause long lasting issues. The hormone-like structure of these chemicals can mimic or even block the action of hormones that are responsible for the development of the brain and sex organs. They can also disrupt metabolic processes that may lead to an increased risk of obesity. 

In summary, the AAP suggests:

• Increasing the consumption of fresh or frozen fruits and veggies
• Avoiding processed meats, especially during pregnancy
• Avoiding microwaving foods in plastic containers
• Using glass or stainless steel containers as an alternative to plastic
• Checking recycling codes to ensure that containers and products are BPA free.

To learn more about the detrimental effects of food chemicals on fetal development, check out the article by The New York Times Chemicals in Food May Harm Children.

Contributed by: Sofia Sepulveda

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A study conducted by the Journal of the American Medical Association has found that individuals who consume more organic foods have a decreased risk of developing cancer. The study found that eating organic especially decreases risk of developing postmenopausal breast cancer and Hodgkin lymphoma in comparison those who did not. 

Researchers assessed the diets of 68,946 adults in France. Nearly 3/4 of participants were women in their mid-40s. Subjects were separated into four separate groups based off of their consumption of organic foods including “fruits and vegetables, meats and fish, ready-to-eat meals, vegetable oils and condiments, dietary supplements, and other products.”

Out of the 68,946 subjects, 1,340 developed some form of cancer. The most prevalent for this group of subjects was breast cancer with 459 individuals developing it at the end of the 4.5 year period. 180 subjects were diagnosed with prostate cancer, 135 with skin cancer, 99 with colorectal cancer and 47 with non-Hodgkin lymphomas.

Researchers found that there was a “negative relationship between high scores (eating the most organic food) and overall cancer risk.” Individuals who scored high in organic food consumption decreased their risk of developing cancer by 25%. They were also 73% less likely to develop non-Hodgkin lymphoma and decreased risk of developing breast cancer by 21%. Individuals with low-moderate organic food intake still demonstrated a decreased risk in developing various forms of cancer. 

The authors on the study believe that decreased risk may be due to reduction of contamination of food. Further research on the topic may be reason enough to promote consumption of organic food as a preventative health strategy to decrease risk of cancer. 

To learn more about consumption of organic food and decreased risk of cancer, visit “Cut Your Cancer Risk by Eating Organic.”

You can also join our “Cancer and Diabetes” online webinar to learn more:

Cancer and Diabetes – 1.5 CEs | $29

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Appetite control is often associated with risk of obesity and Type 2 Diabetes. Researchers at the University of California, San Diego have found that leptin resistance may have a significant impact on hunger and satisfaction. In animal studies, a high-fat diet increases the amount of an enzyme named MMP-2, which damages leptin receptors that signal your brain when you’re full. When the hormone leptin’s receptor sites are damaged, the neurons do not send a satiety signal to the stomach to stop eating. This may explain why obese individuals often eat past the point of fullness. 

Leptin is released from white fat tissue, the most predominant form of fat, when a person is eating a meal. “Leptin travels through the bloodstream to the brain, specifically the hypothalamus, where it stimulates neural receptors to signal that the stomach is full.” Individuals who are overweight or obese typically have plenty of leptin in the blood, but due to the abundance of the MPP-2 enzyme, the system fails to send the signal of satiety to the hypothalamus.

This study found the enzyme MMP-2 is responsible for the damage to leptin receptors. Subjects who did not produce the MMP-2 enzyme gained less weight overall. Their leptin receptors still remained in tact. Researchers of this study, believe that, “other membrane receptors may be destroyed in the same way.” Further research must be conducted to determine if this is the case for other receptors as well. 

This research team is calling for a large-scale clinical trial to investigate whether MMP-2 inhibitors might help people lose weight

For more information on leptin resistance, check out at the study Leptin Resistance and Appetite Control.

Contributed By: Sofia Sepulveda

South L.A. has been burdened with limited access to fresh and healthy foods for years. Hank’s Mini Market, a locally owned store originally opened in 1997, has decided  to introduce more wholesome and healthy foods to the area. The small corner store has partnered with Sweetgreen and California FreshWorks Fund to provide the community with  produce that is both fresh and affordable.

South Los Angeles, famous for the 1992 LA Riots, is often referred to as a food desert. The American Nutrition Association defines this as “a place where residents lack access to fresh fruit, vegetables, and other healthy whole foods. Food deserts generally occur in low-income areas where fast food is easier to find than an affordable grocery store.”

The hope for this grocery store’s transformation, is to allow the community to have access the healthy foods which will greatly impact their quality of life and reduce risk of diet-related diseases. The store is also providing a space for local art in hopes that it will help to build a sense of community.

The owner of the corner store states, “we should be able to shop locally, we should have nice spaces, we are deserving.” She is hoping that the transformation of her family-owned store will encourage others to demand more from their community and encourage change.

To read more about this topic, visit “Re-opened convenience store brings healthy options to South L.A.

 

Many popularized western diets promote a low-carb/high-protein diet for weight loss, however, recent studies show that a low-carb diet can actually increase your mortality risk. The study suggests that a low-carb diet can be just as detrimental to your long-term health as a high-carb diet. 

Multiple studies with over 400k participants, “suggest a U-shaped relationship between life expectancy and overall carbohydrate intake, in which lifespan is greatest among people with 50%-55% carbohydrate intake, a level that might be considered moderate in North America and Europe but low in other regions, such as Asia,” study authors wrote.

Despite many popularized diets such as the paleo or keto diet, substituting carbohydrates with animal-based protein actually increased mortality risks, study finds. When carbohydrates were replaced with plant-based protein (nuts, vegetables, whole-grain bread), mortality risks decreased. According the to the study, the popularity of the “low-carb” diet is mainly due to the short-term weight loss vs. long term health outcomes. 

We should still pay attention to what type of carbohydrates we are consuming, but skipping them all together for a long-term weight loss solution may not be the answer. Rather, according to this study, if you are looking to replace carbohydrates or cut back, choose plant protein over animal-based proteins to decrease your mortality risk and improve your outcomes!

To learn more – “Higher Mortality Risk Seen with Low Carb Diet” by MEDPAGE TODAY