Heart-healthy diet protects brain function
Data published in the Journal of Neurology found that a heart-healthy diet (rich in fruits and vegetables, moderate in nuts, fish and alcohol and low in meat and full-fat dairy) in early adulthood was linked to better brain function in later adulthood.
Researchers set out to find a link between a heart-healthy diet and protecting brain function and cognition. “Cognitive impairment is associated with increased health risks over time such as dementia, disability, and even mortality.” Claire T. McEvoy, PhD, Queen’s University Belfast, Northern Ireland, and colleagues wrote.
“Diet is a modifiable lifelong exposure, yet few studies have examined whether dietary factors in adulthood influence the risk of cognitive impairment,” they added.
Since diets can be modified based on health risks, eating specific foods and avoiding others may offer a targeted approach to help people protect brain function through food choices.
“Our findings indicate that maintaining good dietary practices throughout adulthood can help to preserve brain health at midlife,” McEvoy said in a press release.
“A total of 2,621 patients (45% black; 57% women; mean age at baseline, 25 years) were included in the study and followed for 30 years. Participants’ dietary patterns were assessed at baseline, year 7 and year 20 and cognitive function was evaluated at years 25 and 30.”
Three heart healthy diets were observed, the Mediterranean, the DASH diet and the APDQS diet. Depending on how closely they followed their diets, participants were given a score of adherence over time.
“The researchers defined the Mediterranean diet as high intake of whole grains, fruits, vegetables, healthy unsaturated fats, nuts, legumes and fish and low intake of red meat, poultry and full-fat dairy.
The DASH diet was defined as high intake of grains, vegetables, fruits, low-fat dairy, legumes and nuts and low intake of meat, fish, poultry, total fat, saturated fat, sweets and sodium.
The APDQS diet was defined as high intake of fruits, vegetables, legumes, low-fat dairy, fish and moderate alcohol and low intake of fried foods, salty snacks, sweets, high-fat dairy and sugar-sweetened soft drinks.”
The DASH diet proved to have no change in cognitive behavior over time. However, the Mediterranean and APDQs diets showed a decreased decline in cognitive health as the participants aged.
The odds for poor thinking skills were 46% less for participants who showed high adherence to the Mediterranean diet and 52% less for participants that stuck with the APDQS diet.
Researchers mentioned that other lifestyle choices that may affect cognitive behavior were considered during the study, such as smoking and physical activity.
McEvoy believes the DASH diet’s effect on cognitive behavior may have been decreased due to the lack of limit for alcohol consumption.
Although the ideal diet for supporting brain health is still not apparent, switching to a heart-healthy diet may help us protect memory and brain function as we get older.
To learn more: Heart-healthy diets associated with better cognitive function – Healio
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[yikes-mailchimp form=”1″]Special Questions of the Week | June 25, 2019
Today we are excited to offer two questions – one on marshmallows for fun and one based on the updated CDCES Exam outline.
If you plan to take the CDCES Exam after July 1, 2019, we invite you at join our discounted and updated Diabetes Education Boot Camp (starts July 1st) which incorporates changes to the CDCES content outline, including a more intensive focus on technology, social issues, and emergency readiness.
Special Questions of the Week – June 25
This week we decided to add a fun question to our usual technical question! Speaking of fun, help improve your study efficiency and enjoyment by getting out in the sunshine and taking a break – your brain needs mini-rests to keep assimilating all this CDCES® prep material!
After you finish smelling the flowers, join our Summer Diabetes Ed Boot Camp, starting July 1. It reflects the changes to the updated content outline for even more CDCES® exam readiness – plus earn 12.75 CEs.
You can also download our free CDCES Coach App!
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[yikes-mailchimp form=”1″]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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[yikes-mailchimp form=”1″]Eating more fiber-rich foods decreases depression| Happy Mindful Monday
A new meta-analysis of clinical trials has concluded that healthy eating can “significantly” reduce symptoms of depression. Many scientists have noted a strong correlation between poor diet and mental health. The origins of mental health issues are quite complex, however some scientists have suggested that “diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.”
In order to study the link between improving health and easing mental health symptoms, scientists examined data from over 46,000 people. The conclusions were substantial, “the analysis revealed that every kind of dietary improvement “significantly reduced depressive symptoms.” However, the dietary changes did not affect anxiety.”
Another interesting take-away was that highly-specific or specialized diets may be unnecessary for the average individual, that just making simple changes can have a big impact. “In particular, eating more nutrient-dense meals which are high in fiber and vegetables, while cutting back on fast foods and refined sugars appears to be sufficient for avoiding the potentially negative psychological effects of a ‘junk food’ diet,” said Dr. Joseph Firth.
Another study found another strong factor to reducing symptoms of depression is to incorporate exercise. Research revealed that this impacted women more than men.
Eating healthy can help reduce the risk of obesity, inflammation and fatigue all of which are closely linked to poor mental health.
To learn more: A diet rich in fiber and vegetables can relieve depression – Medical News Today
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Healthier fast food side options hard to find on menu
In the past decade, healthier “side” options have made their way on to many fast-food children’s menus. Despite their presence, these options are very rarely promoted as the default option. For example, a burger is often automatically paired with fries while other healthier options, like salad or fruit, are difficult to locate on the menu.
Eating out at fast-food restaurants is part of a typical week for many families. Most restaurants focus on pleasing the consumer’s palate, not nutritional value, which generally means meals higher in fat and calories than a home-cooked meal.
Children consume 150 more calories when they eat fast-food over a home-cooked meal. Simple steps, like replacing a sugary beverage with water or opting for a salad instead of fries, can help to counteract the excess calorie intake.
A study led by author Megan Mueller, a researcher at the UCLA Fielding School of Public Health in Los Angeles, analyzed 20 difference fast-food menus over an 11-year period. The study was conducted to help understand the introduction of healthier options over time and if they were “featured” on the menu.
Of the 20 fast-food chains that were studied, 30% offered a healthier side as their default option by 2015. “It was surprising to see how much progress these restaurants made in offering healthier sides and beverages as options in children’s meals, but how much more progress still needs to be made in offering these healthier items by default,” Mueller said.
Offering a healthier choice as the default is crucial because it helps us instinctively choose something, but also takes the title of “normal” away from an unhealthy option, like french fries or soda. By labeling calories and steering away from advertising the unhealthier options, we can help steer kids and adults in the right direction.
To learn more: “U.S. fast food chains offering more healthy options for kids” by Reuters
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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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[yikes-mailchimp form=”1″]May Newsletter | Genes determine appetite?
May Newsletter now available!
by Coach Beverly Thomassian RN, MPH, CDCES, BC-ADM
For this newsletter, we highlight some key finding in the newly released consensus report, “Nutrition Therapy for Adults with Diabetes or PreDiabetes.” We also explore the rising incidence of fatty liver disease in youth and provide encouragement to keep active with the “Don’t Sit, Get Fit Campaign.” Nurse Appreciation Week kicks off May 6th. Let’s take a moment to shout out and recognize the contributions of our amazing nursing colleagues.
- Nutrition recommendations in bite-size pieces
- This mutation makes people feel full – All the time
- Why are so many Latino children developing fatty liver disease?
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