The DASH (Dietary Approaches to Stop Hypertension) diet studies and results have been groundbreaking and powerful enough to stand on the test of time.

The first DASH study results were published in 1997, As a result of the powerful results, the DASH diet is still the dietary standard for the American Cancer Society, American Heart Association and the American College of Cardiology.

The DASH diet recommends a diet rich in fruits and vegetables, low-fat dairy, poultry, fish, beans, whole grains, oils and nuts, and limit sweets, sugar-sweetened beverages and red meats. Overly processed foods and sugar-sweetened beverages should be avoided or limited. 

The original DASH study began by assessing how blood pressures rises with age. Half of the adults in the United States suffer from high blood pressure, which is a precursor for heart attacks and strokes. 459 adults were split into three different diet groups: a typical American diet, an American diet with extra fruits and vegetables, and a DASH diet (more fruits and vegetables and low-fat dairy).

All food was prepared by the researchers which made the outcomes of this study well-controlled. After a period of eight weeks, the group consuming extra fruits and vegetables greatly reduced their blood pressure. However, the group on the DASH diet demonstrated even better results.

DASH also conducted a study assessing sodium intake. All three diets from the previous study had similar sodium intakes. Researchers on the study were curious to see if reducing sodium intake in the DASH diet and the American diet showed any specific change. 412 individuals were split into high-sodium (3,300 mg), moderate-sodium (2,400 mg), and low-sodium groups (1,500 mg). The participants consuming a lower sodium diet showed a substantial decrease in blood pressure across the board with older adults demonstrating even more drastic results.

Due to these results, DASH decided to conduct one more study on carbohydrate reduction. The goal of this study was to reduce carbohydrate intake and to replace it with unsaturated fats and protein. It adopted the same healthy DASH dietary pattern. This study found even greater results with lowering blood pressure than the original DASH diet. 

All three studies are further confirmation that a diet high in plant foods and lean protein as well as low in sodium is one of the best solutions for lowering blood pressure. The authors are still investigating why these foods make such a significant impact on hypertension.

What is the take home message? Encouraging people with diabetes to eat a diet rich in fruits and vegetables, low-fat dairy, poultry, fish, beans, whole grains, oils and nuts, and limit sweets, sugar-sweetened beverages and red meats and added salt can make a big difference in blood pressure and overall health.

For more information on the DASH diet, visit “5 diet studies that made a difference.”

Contributed by: Sofia Sepulveda

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415 million people across the globe have Type 2 Diabetes and it is now considered a “global epidemic.” 

Diabetes drugs have varying success from person to person. New research conducted by Hariom Yadav, Ph.D., an assistant professor of molecular medicine at the Wake Forest Baptist Medical Center, studies have suggested that gut bacteria is a key indicator to a drug’s success. This research suggests a correlation between medication effectiveness and the gut bacteria of a person with Type 2 Diabetes. 

“For example,” explains the lead researcher, “certain drugs work fine when given intravenously and go directly to the circulation, but when they are taken orally and pass through the gut, they don’t work.”

Metformin on the other hand works best when given orally. Based on the study, researchers believe that the individuals’ gut bacteria are affecting how well a person metabolizes the medication. 

The study focused on whether or not the microbiome “boosted or inhibited” the effectiveness of the medication. “Our review showed that the metabolic capacity of a patient’s microbiome could influence the absorption and function of these drugs by making them pharmacologically active, inactive, or even toxic,” said Yadav.

Although this field of research is only about 10 years old, there are strong signs that our gut microbiome play a key role in our overall health this may include how we interact with medication. Yardav plans to continue to study the gut bacteria as it relates to the treatment of disease.  

To learn more: “Type 2 diabetes: Gut bacteria may influence drug effectiveness” by Medical News Today

New studies continue to link physical exercise to the diversity in gut bacteria. One of the most powerful discoveries is that exercise alone has the ability to change your gut microbiome. A new study at the Institute of Biomedicine at the University of Turku in Finland, examines the correlation between endurance exercise and bacteria. 

Researchers found that exercise can boost the production of short-chain fatty acids (SCFAs). This bacteria helps with inflammation and keeping your get healthy.

The study enrolled 17 women who lived sedentary lifestyles, but were other wise healthy, into a 6-week program of bicycle endurance training. They did not change anything about their diet during this program.

“Overall, at the end of the program, the researchers found a decrease in so-called proteobacteria — that is, gut bacteria that have the potential of causing inflammation — and an increase in beneficial bacteria called Akkermansia, which have links with a better metabolism.” 

Previous studies have found the bacteria Akkermansia was more commonly found in people who are physically active and may even protect individuals from diabetes and obesity. 

The exercise also had an effect on cardio metabolic health. “We found that phospholipids and cholesterol in VLDL [very low-density lipoprotein] particles decreased in response to exercise. These changes are beneficial for cardiometabolic health,” Pekkala explains, “because VLDL transports lipids from the liver to peripheral tissues, converts into ‘bad’ LDL [low-density lipoprotein] cholesterol in the circulation, and thus has detrimental cardiovascular effects.”

The scientists believe that if the training program continued, they would have seen greater effects on the participants gut bacteria and overall health.

For more information, Join our Level 4 – New Horizons – Getting to the Gut

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A new study finds that teenagers whose families eat dinner together are more likely to make better food choices, regardless of the family’s communication skills. 

The study suggest regardless of the how well the family functions, when you are bringing a family together for a meal you are often considering the adolescent’s nutrition. This leads to setting a healthy example for children and continued nutrition awareness into adulthood.

“Many, many studies have looked at the benefit of family meals, and over and over they have found that this leads to adolescents eating more fruits and vegetables and less fast food and sugar-sweetened beverages,” said Walton, now a research fellow at the Hospital for Sick Children in Toronto.

Critics of the study suggest the dysfunction of the family would lead to less meals together and it would effect the nutritional value of the food in the house all together. However, researchers found that the more teens ate dinner with their family, the more fruits and vegetables were included in their diet. 

There are many benefits to eating a quality meal with family. Kathryn Walton, who was a doctoral student at the University of Guelph, Canada, presents ways in which parents can make family dinner a priority even with a busy schedule. Including your teens in meal prep as well as making dinner a more casual affair can help increase the frequency. 

This simple idea, can have a big impact on health! 

Learn more: Even when families have issues, eating together can improve teen diets – Reuters

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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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Sign up now for our Getting to the Gut – Meet Your Microbiome in 2019

FREE Live Webinar November 14th, 2019 at 11:30 a.m. PST

 

 

New content and exciting research findings!

Join the wonderment as we explore the role of our Microbiome.

This one-hour complimentary journey will expand your view of how trillions of bacterial hitchhikers profoundly influence our health. We will discuss how foods, the environment and our medical practices have impacted our gut bacteria over time and strategies we can take to protect these old friends. Join us!

Webinar topics:

• Discuss the latest research on our microbiome
• State the relationship between gut health and diabetes risk
• Describe 3 strategies to get our microbiome back to better health.

Presented By: Gutsy Bev and the Microbials

 

Beverly Thomassian RN, MPH, CDCES, BC-ADM is a working educator and a nationally recognized diabetes expert for over 25 years. 

 

• Bacteria Rap by Gutsy Bev and the Microbials
• Download the Gut Bacteria Rap lyrics

 

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