Published: May, 2020

Simply following a low-carb or low-fat diet is less important than including high-quality healthy foods within those diets and the latter may help you live longer, says a recent study published online Jan. 21, 2020, by JAMA Internal Medicine. Researchers tracked deaths from all causes among 37,233 adults over a 15-year period. The study included data on the diets of people participating in the U.S. National Health and Nutrition Examination Survey. The diets were scored based on their specific types of fat, protein, and carbohydrates, which determined if people followed a primarily low-carb diet or low-fat diet and the quality of foods they ate.

The researchers found that there was no significant difference in death rates between the people in the low-fat or low-carb group whose diets emphasized high-quality foods (such as whole grains, non-starchy vegetables, whole fruits, and nuts). They also found risk of death to be the same for low-fat and low-carb eaters that included more unhealthy foods (such as red and processed meat, butter, refined grains, and added sugar). What did differ significantly was the higher likelihood of premature death in people with low food quality scores whether their diet was low fat or low carb.

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Diet quality counts more than type of diet - Harvard Health

Scrolling through social media, reading your favorite magazine, or visiting popular websites exposes you to endless information about nutrition and health most of which is incorrect.

Even qualified health professionals, including doctors and dietitians, are to blame for spreading misinformation about nutrition to the public, adding to the confusion.

Here are 20 of the biggest myths related to nutrition, and why these antiquated beliefs need to be put to rest.

Though creating a calorie deficit by burning more energy than you take in is the most important factor when it comes to weight loss, its not the only thing that matters.

Relying solely on calorie intake doesnt account for the large number of variables that may prevent someone from losing weight, even when on a very low calorie diet.

For example, hormonal imbalances, health conditions like hypothyroidism, metabolic adaptations, the use of certain medications, and genetics are just some of the factors that may make weight loss harder for some people, even when theyre on a strict diet (1, 2).

This concept also fails to emphasize the importance of sustainability and diet quality for weight loss. Those following the calories in, calories out method typically concentrate solely on the calorie value of foods, not their nutrient value (3).

This can lead to choosing low calorie, nutrient-poor foods like rice cakes and egg whites over higher calorie, nutrient-dense foods like avocados and whole eggs, which isnt the best for overall health.

The calories in, calories out theory doesnt account for several variables that may prevent someone from losing weight. Many factors, such as genetics, medical conditions, and metabolic adaptations, make weight loss much harder for some.

Though this antiquated and incorrect theory is slowly being put to rest, many people still fear high fat foods and follow low fat diets in the hopes that cutting their fat intake will benefit their overall health.

Dietary fat is essential for optimal health. Plus, low fat diets have been linked to a greater risk of health issues, including metabolic syndrome, and may lead to an increase in insulin resistance and triglyceride levels, which are known risk factors for heart disease (4, 5).

Whats more, diets that are higher in fat have been proven just as effective or even more so than low fat diets when it comes to encouraging weight loss (6, 7).

Of course, extremes in either direction, whether it be a very low fat or very high fat diet, may harm your health, especially when diet quality is poor.

Many high fat foods are extremely nutritious and can help you maintain a healthy weight.

While it was once thought that eating breakfast was one of the most important factors in setting yourself up for a healthy day, research has shown that this might not be the case for most adults (8).

For instance, research indicates that forgoing breakfast may result in reduced calorie intake (9).

Moreover, partaking in intermittent fasting, during which breakfast is either skipped or consumed later in the day, has been linked to a plethora of benefits, including improved blood sugar control and reductions in inflammatory markers (10, 11, 12).

However, intermittent fasting can also be accomplished by consuming a regular breakfast then having your last meal earlier in the evening to maintain a fasting window of 1416 hours.

Keep in mind that this does not apply to growing children and teens or those with increased nutrient needs, such as pregnant women and those with certain health conditions, as skipping meals may lead to negative health effects in these populations (13, 14).

On the other hand, some evidence shows that eating breakfast and consuming more calories earlier in the day rather than at night, coupled with reduced meal frequency, may benefit health by reducing inflammation and body weight (15).

Regardless, if you enjoy breakfast, eat it. If youre not a breakfast person, dont feel the need to add it to your daily routine.

Eating breakfast is not necessary for everyone. Health benefits are associated with both eating breakfast and skipping it.

Eating small, frequent meals regularly throughout the day is a method used by many people to boost metabolism and weight loss.

However, if you are healthy, the frequency of your meals does not matter as long as you meet your energy needs.

That said, those with certain medical conditions, such as diabetes, coronary artery disease, and irritable bowel syndrome (IBS), as well as those who are pregnant, may benefit from eating more frequent meals.

Eating frequent meals throughout the day is not the best way to promote weight loss. Research shows that a regular meal pattern may be best for health.

The rising interest in low calorie, low carb, sugar-free foods has led to an increase in products that contain non-nutritive sweeteners (NNS). While its clear that a diet high in added sugar significantly increases disease risk, intake of NNS can also lead to negative health outcomes.

For example, NNS intake may increase your risk of type 2 diabetes by leading to negative shifts in gut bacteria and promoting blood sugar dysregulation. Whats more, regular NNS intake is associated with overall unhealthy lifestyle patterns (16, 17).

Keep in mind that research in this area is ongoing, and future high quality studies are needed to confirm these potential links.

Non-nutritive sweeteners may lead to adverse health outcomes, such as an increased risk of type 2 diabetes and negative changes to gut bacteria.

Although macro coaches may lead you to believe that the ratio of macronutrients in your diet is all that matters when it comes to weight loss and overall health, this narrow-minded take on nutrition is missing the bigger picture.

While tweaking macro ratios can benefit health in many ways, the most important factor in any diet is the quality of the foods you eat.

Though it may be possible to lose weight by eating nothing but highly processed foods and protein shakes, focusing solely on macronutrients discounts how eating certain foods can either increase or decrease metabolic health, disease risk, lifespan, and vitality.

Although tweaking macro ratios can be helpful in some ways, the most important way to promote overall health is to follow a diet rich in whole, unprocessed foods, regardless of the macro ratio.

Often labeled as unhealthy by those in the nutrition world, white potatoes are restricted by many people wanting to lose weight or improve their overall health.

While eating too much of any food including white potatoes can lead to weight gain, these starchy tubers are highly nutritious and can be included as part of a healthy diet.

White potatoes are an excellent source of many nutrients, including potassium, vitamin C, and fiber.

Plus, theyre more filling than other carb sources like rice and pasta and can help you feel more satisfied after meals. Just remember to enjoy potatoes baked or roasted, not fried (18, 19).

White potatoes are a nutritious carb choice just be sure to enjoy them in more healthful ways, such as roasted or baked.

Take a trip to your local grocery store and youll find a variety of products labeled diet, light, low fat, and fat-free. While these products are tempting to those wanting to shed excess body fat, theyre typically an unhealthy choice.

Research has shown that many low fat and diet items contain much more added sugar and salt than their regular-fat counterparts. Its best to forgo these products and instead enjoy small amounts of foods like full fat yogurt, cheese, and nut butters (20, 21).

Low fat and diet foods are typically high in sugar and salt. Unaltered higher fat alternatives are often a healthier choice.

While focusing on consuming a nutrient-dense, well-rounded diet is the most essential component of health, supplements when used correctly and in the right form can be beneficial in many ways.

For many, especially those with health conditions like type 2 diabetes, as well as those who take common medications like statins, proton pump inhibitors, birth control, and antidiabetic medications, taking specific supplements can significantly affect their health (22, 23, 24).

For example, supplementing with magnesium and B vitamins has been shown to benefit those with type 2 diabetes by enhancing blood sugar and reducing heart disease risk factors and diabetes-related complications (25, 26).

Those on restrictive diets, people with genetic mutations like methylenetetrahydrofolate reductase (MTHFR), people over the age of 50, and pregnant or breastfeeding women are other examples of populations that may benefit from taking specific supplements.

Supplements are useful and often necessary in many populations. The use of common medications, age, and certain medical conditions are just some of the reasons why supplements may be needed for some people.

While reducing calorie intake can indeed boost weight loss, cutting calories too low can lead to metabolic adaptations and long-term health consequences.

Though going on a very low calorie diet will likely promote rapid weight loss in the short term, long-term adherence to very low calorie diets leads to a reduction in metabolic rate, increased feelings of hunger, and alterations in fullness hormones (27).

This makes long-term weight maintenance difficult.

This is why studies have shown that low calorie dieters rarely succeed in keeping excess weight off in the long term (27).

Very low calorie diets lead to metabolic adaptations that make long-term weight maintenance difficult.

Obesity is associated with many health conditions, including type 2 diabetes, heart disease, depression, certain cancers, and even early death (28, 29).

Still, reducing your disease risk does not mean you have to be skinny. Whats most important is consuming a nutritious diet and maintaining an active lifestyle, as these behaviors often improve your body weight and body fat percentage.

Though obesity increases your risk of disease, you dont have to be skinny to be healthy. Rather, maintaining a healthy body weight and body fat percent by consuming a nutritious diet and maintaining an active lifestyle is most important.

Many people are told to pop calcium supplements to keep their skeletal system healthy. However, current research has shown that supplementing with calcium may do more harm than good.

For example, some studies have linked calcium supplements to an increased risk of heart disease. Additionally, research shows that they dont reduce the risk of fracture or osteoporosis (30, 31).

If youre concerned about your calcium intake, its best to focus on dietary sources of calcium like full fat yogurt, sardines, beans, and seeds.

Although medical professionals commonly prescribe calcium supplements, current research shows that these supplements may do more harm than good.

Many people struggle with getting adequate dietary fiber, which is why fiber supplements are so popular. Although fiber supplements can benefit health by improving bowel movements and blood sugar control, they should not replace real food (32).

High fiber whole foods like vegetables, beans, and fruit contain nutrients and plant compounds that work synergistically to promote your health, and they cant be replaced by fiber supplements.

Fiber supplements should not be used as a replacement for nutritious, high fiber foods.

Certain juices and smoothies are highly nutritious. For example, a nutrient-dense smoothie or freshly made juice composed primarily of non-starchy vegetables can be a great way to increase your vitamin, mineral, and antioxidant intake.

Yet, its important to know that most juices and smoothies sold at stores are loaded with sugar and calories. When consumed in excess, they can promote weight gain and other health issues like tooth decay and blood sugar dysregulation (33, 34, 35).

Many store-bought juices and smoothies are packed with added sugar and calories.

Probiotics are amongst the most popular dietary supplements on the market. However, practitioners generally overprescribed them, and research has demonstrated that some people may not benefit from probiotics like others do (36).

Not only are some peoples digestive systems resistant to probiotic colonization, but introducing probiotics through supplements may lead to negative changes in their gut bacteria.

Plus, bacterial overgrowth in the small intestine related to probiotic use can lead to bloating, gas, and other adverse side effects (37).

Additionally, some studies show that probiotic treatment following a course of antibiotics may delay the natural reconstitution of normal gut bacteria (38).

Instead of being prescribed as a one-size-fits-all supplement, probiotics should be more personalized and only be used when a therapeutic benefit is likely.

Current research suggests that probiotic supplements may not benefit everyone and should not be prescribed as a one-size-fits-all supplement.

Dont be fooled by the dramatic before and after pictures used by supplement companies and stories of rapid weight loss attained with little to no effort.

Weight loss is not easy. It requires consistency, self-love, hard work, and patience. Plus, genetics and other factors make weight loss much harder for some than others.

If youre struggling to lose weight, youre not alone. The best thing to do is drown out the weight loss noise that youre exposed to every day and find a nourishing and sustainable dietary and activity pattern that works for you.

Weight loss is difficult for most people and requires consistency, self-love, hard work, and patience. Many factors may influence how easy it is for you to lose weight.

Theres no need to obsess over your calorie intake and track every morsel of food that passes your lips to lose weight.

Although food tracking can be a useful tool when trying to lose excess body fat, its not right for everyone.

Whats more, being overly preoccupied with food by tracking calories has been associated with an increased risk of disordered eating tendencies (39).

Although tracking calories may help some people lose weight, its not necessary for everyone and may lead to disordered eating tendencies.

Cholesterol-rich foods have gotten a bad rap thanks to misconceptions about how dietary cholesterol affects heart health.

While some people are more sensitive to dietary cholesterol than others, overall, nutrient-dense, cholesterol-rich foods can be included in a healthy diet (40).

In fact, including cholesterol-rich, nutritious foods like eggs and full fat yogurt in your diet may boost health by enhancing feelings of fullness and providing important nutrients that other foods lack (41, 42, 43).

High cholesterol foods like eggs and full fat yogurt are highly nutritious. Although genetic factors make some people more sensitive to dietary cholesterol, for most people, high cholesterol foods can be included as part of a healthy diet.

Many people assume that eating disorders and disordered eating tendencies only affect women. In reality, adolescent and adult men are also at risk.

Whats more, over 30% of adolescent men in the United States report body dissatisfaction and the use of unhealthy methods to attain their ideal body type (44).

Its important to note that eating disorders present differently in men than women, and theyre more prevalent in adolescent and young adult men who are gay or bisexual, highlighting the need for eating disorder treatments that are better adapted to the male population (44, 45).

Eating disorders affect both men and women. However, eating disorders present differently in men than women, highlighting the need for eating disorder treatments that are better adapted to the male population.

Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects.

In reality, eating a moderate amount of nutritious carbs that are high in fiber, vitamins, and minerals like starchy root vegetables, ancient grains, and legumes will likely benefit your health not harm it.

For example, dietary patterns that contain a balanced mix of high fiber carbs mainly from produce, healthy fats, and proteins, such as the Mediterranean diet, have been associated with a reduced risk of obesity, diabetes, certain cancers, and heart disease (46, 47).

However, carb-rich foods like cakes, cookies, sweetened beverages, and white bread should be restricted, as these foods can increase weight gain and disease risk when eaten in excess. As you can see, food quality is the main predictor of disease risk (48).

Including healthy carb choices in your diet wont make you gain weight. However, following unhealthy eating patters and overindulging in carb-rich sugary foods will lead to weight gain.

The nutrition world is rife with misinformation, leading to public confusion, mistrust of health professionals, and poor dietary choices.

This, coupled with the fact that nutrition science is constantly changing, makes it no wonder that most people have a warped view of what constitutes a healthy diet.

Although these nutrition myths are likely here to stay, educating yourself by separating fact from fiction when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs.

Originally posted here:
The Top 20 Biggest Nutrition Myths - Healthline

Hippocrates's legacy doesn't just involve statues.

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Let food be thy medicine. Its a phrase you may have seen across health- and food-related books and websites, making the case that the Greek author Hippocrates (perhaps best known for a certain oath) was the worlds first dietician. Hippocratess comments have led to entire programs of food and drink, as well as a 1983 cookbook touting his ethos.

But what if Hippocrates is far more misunderstood than we might want to believe? Writing at Literary Hub, Helen Morales makes that very argument. Morales is a classicist, and the author of the book Antigone Rising: The Subversive Power of the Ancient Myths. She has issues with how Hippocrates has been portrayed notably, with how some of his quotes have been taken as evidence of his disapproval of people for being fat.

As befits someone with Moraless areas of expertise, she chalks some of this up to translations that havent quite captured the nuances of Hippocratess language. To wit:

In ancient Greece, fat in general terms often had positive connotations of richness, prosperity, and thriving, while thin often suggested poverty and weakness. Some uncertainty is caused by the difficulties of translating from ancient Greek into English. The Greek adjectivepachus, which is often translated as fat, can also mean stout and stocky. It could also suggest heft, both physically and socially, which our wordfatdoes not.

Morales doesnt take issue with the fact that Hippocrates has been misunderstood as much as she does with the specific ways in which that misunderstanding has taken place. The distortion of Hippocrates bothers me because his writings are being conscripted by the diet industry to promote misery and sickness, she writes. In her observations on these writings, Morales makes a convincing case.

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Separating Fact From Fiction When It Comes to Hippocrates Status as a Dietitian - InsideHook

Diets come from just about everywhere. Some are named after the people who create them (think: Atkins, Dubrow) and others after the institutions that back them (the Mayo Clinic Diet, for example). Still others come from a specific region of the world.

The Blue Zones Diet encourages eating and drinking socially.

Image Credit: SolStock/E+/GettyImages

The most famous in the latter category may be the much-lauded Mediterranean diet, but the Blue Zones Diet is another healthy way of eating that deserves a look.

There's obviously no country or region on the map called "The Blue Zone," but the diet actually stems from five areas around the globe where people tend to live the longest, healthiest lives.

The Blue Zones Diet incorporates eating patterns from five regions: the Barbagia region of Sardinia; Ikaria, Greece; Nicoya Peninsula, Costa Rica; Okinawa, Japan and Loma Linda, California.

These regions were determined by Dan Buettner, the founder of Blue Zones, who identified these "longevity hotspots" and then assessed the lifestyles of the people who lived there, creating what is today known as the Blue Zones lifestyle.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

The Blue Zones Diet is one facet of the Blue Zones lifestyle, which is described as the Power 9. These are the key tenets to living a healthy and prosperous life.

Some of these tenets include, moving naturally, having a sense of purpose and putting loved ones first. Diet encompasses three of the tenets and they include:

The Blue Zones Diet encourages followers to make meals into social events, which may make it easier to stick with than some other diets.

Image Credit: Hinterhaus Productions/DigitalVision/GettyImages

Like any diet, there are pluses and minuses to the Blue Zones plan, but the positives outweigh the negatives. Here's the breakdown on the benefits:

1. It promotes being social: Many other diets have strict eating windows or types of food that you can or cannot eat, making eating with others near impossible. The Blue Zones Diet actually advocates for eating and drinking socially, which may make it more enjoyable than other diets.

2. It's good for the planet: The Blue Zones Diet is 95 to 100 percent plant-based, which means it's good for your health and the health of Mother Earth.

3. You can still enjoy wine: If you enjoy a nightly glass of wine, this is still encouraged, unlike many other diets where alcohol is not allowed.

4. It's high in fiber: Beans, vegetables, fruits, nuts and whole grains these are the foundation of the Blue Zones Diet and they also happen to be filled with soluble and insoluble fiber. Getting enough dietary fiber has been linked to weight loss as well as gut and heart health.

5. No crazy diet foods/drinks required: This diet is rooted in whole, nutrient-rich foods that are easy to find in your local supermarket, not gimmicky, expensive diet foods or supplements.

1. Requires cooking/preparation: Because much of the diet is focused on eating whole, nutrient-rich foods, you'll need to learn how to prepare and combine these foods to make various meals. If you're not used to this, and typically rely on more highly processed foods, this can be a challenging transition.

2. Palatability of foods: If eating whole, minimally-processed foods is new to you, there will be an adjustment period as you transition off highly processed foods that are typically high in sodium and added sugar. After a week or two, your taste will change and you'll notice changes in how your body feels on these more nutrient-dense foods.

In-season vegetables make up a significant portion of the Blue Zones Diet.

Image Credit: bhofack2/iStock/GettyImages

The Blue Zones Diet recommends eating with family and friends often, and your diet should be 95 to 100 percent plant-based. There is a focus on eating "wholly whole foods," which are single-ingredient, raw, cooked, ground or fermented, and not highly processed.

Here are the foods that will predominately make up your diet on a daily basis, according to the Blue Zones Food Guidelines:

Beans: Eat a half-cup to 1 cup per day.

Nuts: Enjoy one to two handfuls per day.

Fish: Eat fewer than 3 ounces, three times a week.

Eggs: Eat no more than three per week.

Sugar: Consume no more than 28 grams (7 teaspoons) of added sugar per day.

Dairy: Reduce overall intake

Meat: Blue Zone centenarians eat about 2 ounces or less five times per month.

Highly-Processed Foods: Eat rarely.

The Blue Zones Diet is rooted in plant-based eating, which has been linked to many health benefits.

Image Credit: shapecharge/E+/GettyImages

Yes. The diet was created by analyzing the diets (and lifestyles) of the healthiest and longest-living groups of people in the world.

One of the main tenets, "plant slant," is focused on making 95 to 100 percent of your diet plant-based. Eating a plant-based diet and relying on foods like beans and tofu for protein is linked to living longer, according to an August 2019 study published in the JAMA.

Plant-based diets are also associated with a lower risk of type 2 diabetes, per a July 2019 paper published in JAMA.

Hara hachi bu, or eating until you're about 80 percent full, is another key tenet of the Blue Zones Diet. This mantra and way of eating comes from the Okinawan Diet and is a helpful approach to reducing mindless overeating, which can result in weight gain, according to the Cleveland Clinic. The Okinawans also have some of the lowest rates of cancer, heart disease and stroke.

Wine at 5 is the last tenet related to diet as part of the Blue Zones Diet. Interestingly, the research on drinking wine isn't black and white. We often hear about the heart-healthy benefits of drinking red wine and while moderate wine consumption one glass per day for women and two for men is considered to be safe, per the American Heart Association, the science on the benefits is mixed.

Absolutely! This is a plant-based diet focused on eating minimally processed foods, which is in line with the recommendations laid out in the 2015-2020 Dietary Guidelines for Americans.

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The Blue Zones Diet: Rules, Foods and Benefits - LIVESTRONG.COM

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From Women's Health

Allison Janney has done it all. She's dazzled in all sorts of television and film roles (including in The West Wing, The Help, and Mom)and she's got a slew of awards (including seven Emmys and an Oscar) to prove it. With her latest project, the HBO film Bad Education, premiering on April 25th, she shows no signs of stopping.

Allison's not just known for her heart-wrenching performances, though. The 60-year-old actress seems to get glowier (and fitter) by the minuteand keeping up with her health and fitnessgiven her busy Hollywood schedulerequires plenty of quality fuel.

How does Allison make the magic happen, though? Just as she stays open to all sorts of on-screen roles, she also keeps an open mind and is flexible about her diet.

Here's what to know about Allison Janney's dietfrom her favorite Starbucks order, to her stance on low-carb eating, to how she handles tables of sweets on-set.

Allison's food philosophy is simple: "I eat what I want," she told Chicago Sun Times. (Not gonna argue with that!)

Though Allison doesn't get dogmatic about food, she does prefer to eat the good stuff. "I have the occasional triple grande nonfat latte from Starbucks, but other than that, I just love eating healthy stuff," she told Chicago Sun Times.

Like many people, though, Allison has taken the low-carb trend for a test runand seen results. The truth is, I lost weight years ago by cutting out carbs," she told Chicago Sun Times. "I feel great and have tons of energy, but I do my eating plan my way.

Story continues

Though Allison doesn't seem to identify herself as low-carb these days, she does try to keep her eats simple. "On most days, I try to stick to the protein and veggies and skip the other stuff, she told the Chicago Sun Times.

Though Allison admits that her height (she's 6'0") helps her maintain a healthy weight, she's not immune to the calls of sweets and treats. I work on a TV set where there is an unbelievable craft services table I walk by all day long," she told Chicago Sun Times. "There are tons of cookies, cakes, and brownies. For lunch, there is homemade mac and cheese."

I really just try to put blinders on and not look at it, she says. Its not easy, but every day we make our choices. This week, I havent made it past the brownies every single day. I dont know why, but I decided I deserved a brownieor twoor three. I figure that Im working so hard that I must be burning the calories." (Same, Allison, same.)

When Allison does go for the brownies, she doesn't overthink it. Im not always successful at sticking to my eating plan, but I try, which is the important thing," she told Chicago Sun Times. "That means Im more successful than not. Its about adding up the good days.

If you slip up like me, you cant be mad at yourself," she added. "Just start again.

I still like a cocktail now and then, and I love chocolate," she told Chicago Sun Times. Martinis, in particular, seem to be a favebut Allison is a wine fan, too.

Allison shared her post-Emmy activities with Vanity Fair in a 2015 interview. "So we got some McDonalds on the way out of the Emmys . . . some French fries. There was a funny picture I tweeted of [boyfriend] Phil and I standing on the curb waiting for our car," she said. "It took like 45 minutes, so I sat on the Emmy . . . it was in box and I sat on it, and we ate some French fries and waited for the car and went home, and we just relaxed."

I mean, is that relatable content, or what?

When asked what she always keeps stocked in her refrigerator, Allison told Architecture Digest, "Eggs, ros, Cholula hot sauce, and dark chocolate." (Okay, yeah, she's officially my spirit animal.)

Craving chocolate now? These chocolate chip banana muffins are bomb:

Along with Chapstick, a book, her phone, and earbuds, Allison always keeps a bottle of water next to her bed, she told Architecture Digest. After all, no healthy diet is complete without a steady stream of H20!

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Allison Janney, 60, Swears By A Diet Of Mostly Veggies And Protein To Stay Fit - Yahoo Lifestyle

Taste study

The researchers found if they changed the diet of the fruit fly (increasing sugar, removing taste of sugar, increasing protein, changing sugar for complex carbohydrate), this drastically altered how well the fruit fly could taste subsequent sugar after a few days.

We found that when flies ate unsweetened food, this made sugary food taste much more intense, Professor Wang said.

Then we looked at all the proteins that changed in the fruit fly tongue in response to diet, and we investigated what was happening, Professor Neely said.

They found the sensation of taste is controlled by dopamine (the reward neuromodulator). The researchers then mapped the pathway and found the same pathways that are well established as controlling learning and memory or promoting long life also enhance taste sensation.

While this work was conducted in fruit flies, the molecules involved are conserved through to humans. We know humans also experience changes in taste perception in response to diet, so its possible the whole process is conserved; we will have to see, Professor Wang said.

The research published in Cell Reports, is a follow up study to Professors Neelys work testing the effects of artificial sweeteners. That research found artificial sweeteners activate a neuronal starvation pathway, and end up promoting increased food intake, especially when combined with a low-carb diet.

Our first studies were focused on how different food additives impact the brain, and from this we found taste changed in response to diet, so here we followed up that observation and describe how that works, Professor Neely said. Turns out the fly tongue itself is remembering what has come before, which is kind of neat.

Reference: PGC1a Controls Sucrose Taste Sensitization in Drosophila by Qiao-Ping Wang, Yong Qi Lin, Mei-Ling Lai, Zhiduan Su, Lisa J. Oyston, Teleri Clark, Scarlet J. Park, Thang M. Khuong, Man-Tat Lau, Victoria Shenton, Yan-Chuan Shi, David E. James, William W. Ja, Herbert Herzog, Stephen J. Simpson and G. Gregory Neely, 7 April 2020, Cell Reports.DOI: 10.1016/j.celrep.2020.03.044

This research was funded by a grant from the NHMRC

Continued here:
Diet Can Change the Way Sugar Tastes Heres the Science Behind It - SciTechDaily

Allison Janney has done it all. She's dazzled in all sorts of television and film roles (including in The West Wing, The Help, and Mom)and she's got a slew of awards (including seven Emmys and an Oscar) to prove it. With her latest project, the HBO film Bad Education, premiering on April 25th, she shows no signs of stopping.

Allison's not just known for her heart-wrenching performances, though. The 60-year-old actress seems to get glowier (and fitter) by the minuteand keeping up with her health and fitnessgiven her busy Hollywood schedulerequires plenty of quality fuel.

How does Allison make the magic happen, though? Just as she stays open to all sorts of on-screen roles, she also keeps an open mind and is flexible about her diet.

Here's what to know about Allison Janney's dietfrom her favorite Starbucks order, to her stance on low-carb eating, to how she handles tables of sweets on-set.

Allison's food philosophy is simple: "I eat what I want," she told Chicago Sun Times. (Not gonna argue with that!)

Though Allison doesn't get dogmatic about food, she does prefer to eat the good stuff. "I have the occasional triple grande nonfat latte from Starbucks, but other than that, I just love eating healthy stuff," she told Chicago Sun Times.

Like many people, though, Allison has taken the low-carb trend for a test runand seen results. The truth is, I lost weight years ago by cutting out carbs," she told Chicago Sun Times. "I feel great and have tons of energy, but I do my eating plan my way.

Though Allison doesn't seem to identify herself as low-carb these days, she does try to keep her eats simple. "On most days, I try to stick to the protein and veggies and skip the other stuff, she told the Chicago Sun Times.

Though Allison admits that her height (she's 6'0") helps her maintain a healthy weight, she's not immune to the calls of sweets and treats. I work on a TV set where there is an unbelievable craft services table I walk by all day long," she told Chicago Sun Times. "There are tons of cookies, cakes, and brownies. For lunch, there is homemade mac and cheese."

I really just try to put blinders on and not look at it, she says. Its not easy, but every day we make our choices. This week, I havent made it past the brownies every single day. I dont know why, but I decided I deserved a brownieor twoor three. I figure that Im working so hard that I must be burning the calories." (Same, Allison, same.)

When Allison does go for the brownies, she doesn't overthink it. Im not always successful at sticking to my eating plan, but I try, which is the important thing," she told Chicago Sun Times. "That means Im more successful than not. Its about adding up the good days.

If you slip up like me, you cant be mad at yourself," she added. "Just start again.

I still like a cocktail now and then, and I love chocolate," she told Chicago Sun Times. Martinis, in particular, seem to be a favebut Allison is a wine fan, too.

Allison shared her post-Emmy activities with Vanity Fair in a 2015 interview. "So we got some McDonalds on the way out of the Emmys . . . some French fries. There was a funny picture I tweeted of [boyfriend] Phil and I standing on the curb waiting for our car," she said. "It took like 45 minutes, so I sat on the Emmy . . . it was in box and I sat on it, and we ate some French fries and waited for the car and went home, and we just relaxed."

I mean, is that relatable content, or what?

When asked what she always keeps stocked in her refrigerator, Allison told Architecture Digest, "Eggs, ros, Cholula hot sauce, and dark chocolate." (Okay, yeah, she's officially my spirit animal.)

Craving chocolate now? These chocolate chip banana muffins are bomb:

Along with Chapstick, a book, her phone, and earbuds, Allison always keeps a bottle of water next to her bed, she told Architecture Digest. After all, no healthy diet is complete without a steady stream of H20!

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'Bad Education' Star Allison Janney, 60, Eats Mostly Veggies And Protein - Women's Health

THE IRISH diet is too reliant on alcohol and animal protein, according to two new studiesTrinity College Dublins School of Natural Sciences.

Researchers are calling for major changes to the way we eat amid concerns over a dependence on animal protein and overspending on alcohol.

According toTrinity College Dublins School of Natural Sciences the typical Irish diet is hindering Irelands ability to address issues like global warming and nitrogen pollution.

This is due to the quantities offarmed products like fish, pork and lamb still being consumed by a large proportion of the population.

Many also remain heavily dependenton dairy and animal fats along with cereal, which all fuel the agriculture sector an industry accounting for 26 percent of all global warming.

There are also concerns over the alarming amount of alcohol consumption seen on average according to the research.

The Trinity College study found alcohol accounts for 7%of daily calorie intake on average but 25% of our daily nutritional cost.

Its this over-reliance that is leading to an increase in serious health concerns like obesity, diabetes, colon cancer and heart disease.

Researchers are calling for more people to adopt a Mediterranean-style diet comprising of more fruit, vegetables, whole grains and seafood.

Doing so would potentially reduce Irelands diet-associated Global Warming Potential by up to 57%.

Mike Williams, assistant professor in botany inTrinitys School of Natural Sciences and lead author on the study said: Global diets have become more westernised, less healthy and more damaging to the environment.

Effective change can be achieved only through education. Our research hopefully adds to the considerable database on sustainable foods, sustainable diets and informed dietary choice but from an Irish perspective, he added.

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Scientists say the Irish diet is too dependent on meat, fish, dairy, eggs and alcohol - Irish Post

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Sugar alcohols like maltitol are often used as sugar alternatives in sugar-free sweets.

As such, you may wonder whether theyre suitable for the ketogenic diet.

The high fat, low carb keto diet promotes weight loss by encouraging your body to burn fat instead of carbs as its primary source of fuel. Thus, many people following this diet restrict their intake of sugar to a minimum.

However, even though sugar alcohols typically contain less than half of the calories of regular sugar, theyre still considered carbs.

This article tells you whether maltitol is a good alternative to regular sugar on the keto diet.

Maltitol is a sugar alcohol thats similar to other sugar replacements like xylitol and sorbitol.

Its commonly used as a low calorie sweetener and thickener in candies, ice cream, baked goods, and other processed foods like energy and protein bars.

On food labels, maltitol may also be listed as hydrogenated maltose, hydrogenated glucose syrup, Lesys, Maltisweet, or SweetPearl (1).

Its considered a carb but provides only half of the calories as other carbs. Whereas most carbs have 4 calories per gram, maltitol delivers 22.5 calories per gram (1, 2).

As its around 90% as sweet as regular sugar, it makes a popular sugar substitute (1).

Still, there are more factors to consider before using maltitol on the keto diet.

Maltitol is a sugar alcohol commonly used as a low calorie alternative to table sugar in candies, baked goods, and other foods. Its about 90% as sweet as sugar.

The ketogenic diet was historically used to treat epilepsy but has gained popularity recently as a weight loss method (3).

Some research reviews show that people following this eating pattern may lose up to 5 pounds (2.2 kg) more weight, on average, than those following a low fat diet (4, 5).

In general, keto is very high in fat, very low in carbs, and moderate in protein (6).

Though the exact number of carbs you can eat varies, a keto diet generally restricts your carb intake to 10% or less of your daily calorie intake usually equivalent to 2050 grams of carbs each day (4).

The diet is designed to promote ketosis, a metabolic state in which your body burns fats for energy instead of carbs.

The keto diet aids weight loss by restricting your carb intake and forcing your body to enter ketosis, a metabolic state in which it burns fat for energy.

Although maltitol and other sugar alcohols are carbs, your body absorbs them differently than other carbs.

Most carbs are almost completely digested by the time they reach the end of your small intestine, but other carbs like sugar alcohols and fiber are only partially digested in your small intestine before moving into your colon (1).

In fact, maltitol absorption in the small intestine ranges from 580% (1).

Furthermore, maltitols glycemic index (GI) stands at 35, which is much lower than that of regular table sugar, which has a whopping GI of 65. This index measures how quickly certain foods raise your blood sugar levels (7).

These factors, combined with its low calorie count, make maltitol a suitable sugar alternative for the keto diet.

Some sugar alcohols, such as erythritol and xylitol, are even recommended for keto.

Although maltitol is also a sugar alcohol, its GI is higher than most meaning that it has a greater effect on your blood sugar levels. Therefore, it might not be as good of a sugar substitute on keto as other sugar alcohols.

The table below compares maltitol to other sugar alcohols (1):

Although maltitol might not be the best sweetener for the keto diet, its a better option than many other sweeteners, including honey, maple syrup, coconut sugar, agave nectar, fruit juices, and regular white or brown sugar.

Yet, since maltitol is often used in baked goods and desserts, many of the foods that its found in may be high in carbs.

Therefore, you may wish to add it to your dishes on its own rather than seek out packaged goods that have maltitol added. If they contain other carbs, eating too many of these foods could interfere with ketosis.

Maltitol is available in powdered and syrup form.

Many recipes that call for maltitol tell you exactly how much syrup or powder to use. However, if youre simply substituting maltitol in place of regular sugar in a recipe, you can use roughly the same amount of maltitol as you would sugar.

Shop for maltitol online.

Maltitol is safe for the keto diet when used in moderation, though it may not be as ideal as other sugar alcohols. In general, you should be careful with packaged foods that contain maltitol, as these may also harbor other carbs.

Maltitol is a sugar alcohol commonly used to lower the calorie content of gums, candies, and other sweets.

While it doesnt affect blood sugar levels as drastically as plain sugar, it still provides carbs. Plus, many foods that contain maltitol, such as packaged desserts, pack other carbs.

Thus, if you choose to use maltitol on the keto diet, it may be best to add it to foods on your own and only eat it sparingly.

Read the original:
Can You Use Maltitol on the Keto Diet? - Healthline

When it comes to losing weight, there are all sorts of articles and books you can turn to for advice. But is it any good?

Theres a lot of money to be made in this industry, and, with that, plenty of suspicious advice has infiltrated the internet.

So The National turned to a few UAE experts to sort some of the facts from the fiction.

As exciting as that might sound, you cant actually out-train a bad diet, says Baraa El Sabbagh, a dietitian and personal trainer.

The concept of calories in versus calories out is key in weight management, so as long as youre eating fewer calories than youre burning, you should be able to lose the weight.

But if your food choices are unhealthy, this will eventually take a toll on your body. Youll face poor digestion, fatigue, low energy and food cravings.

You wont actually see much progress with the exercise if youre not choosing the right foods for adequate muscle building and recovery, either, she adds. With time, this will lead to low compliance and failure in reaching weight loss goals.

The most successful method to long-term weight loss is actually tapping into a mindset that will last a lifetime rather than trying to cheat the system.

Nadine Aoun, a clinical dietitian at Medcare Women and Children Hospital, says there is some truth to this. Scientists have found that an ingredient in cinnamon could help fat-burning in humans, she explains.

Cinnamaldehyde is an essential oil that helps give the spice its distinctive flavour and has been proven to protect mice against obesity in previous studies. Now, researchers at the University of Michigan have claimed the oil also activates thermogenesis, a metabolic bodily process that burns calories to produce heat.

What that means is the process can actually help kick-start weight loss, although, of course, you cant just depend on cinnamon in order to achieve your goals, Aoun warns.

The current research shows no physiological reason why eating before bed should cause weight gain, says Maria Abi Hanna, a clinical dietitian and eating disorders practitioner at Right Bite. Many studies, though, do prove that people who eat at night are more likely to gain weight [for] several reasons.

For a start, people who eat later at night tend to emotionally eat, especially after a long day when they might be stressed out, bored or tired, she says.

We tend to overeat at night to compensate for the missed calories

Maria Abi Hanna, clinical dietitian and eating disorders practitioner, Right Bite

When we emotionally eat, we tend to make poor food choices and crave food that is high in salt, sugar or fat. It is usually common that we grab a chocolate bar, a bag of chips or order junk food after a hectic day at work, for example.

Another reason why some people gain weight eating late at night is that they might not be eating enough during the day and, when we do that, we tend to overeat at night to compensate for the missed calories.

Theres another downside to eating before bed, Hanna adds: It may cause indigestion and reflux, especially when you eat big amounts close to bedtime.

Carbohydrates have often been demonised, but we do actually need them in our diet, says Maria Marlowe, a holistic nutritionist and author of The Real Food Grocery Guide. We do need to be mindful of which types of carbohydrates were consuming, though, she adds.

Healthy carbs include vegetables, fruit and whole grains. These can indeed be a part of a healthy diet and come packed with added fibre, nutrients and antioxidants.

What we should be avoiding are refined carbs such as bread, cereal, pasta and anything with refined sugar, Marlowe explains. Whenever grains are refined, they become [higher on the] higher glycemic [index] and lose much of their fibre and nutrition. High glycemic foods, she explains, are associated with weight gain, while low glycemic foods are associated with weight loss. Thats because they contain carbohydrates that the body digests rapidly, causing blood sugar and insulin to surge and then dip.

In the middle, there are starchy vegetables, like potatoes and corn. These are best consumed in moderation, because they have a high glycemic load.

A cup of potatoes, she says, actually has a similar effect on blood sugar as a can of soda or a handful of jelly beans.

Jo Owen, a holistic health and nutrition coach, and founder of Nourish, Flourish and Fly, says yes and no. Any diet you commit to will work no question of it but if you dont change your lifestyle and aim for long-term, sustainable approaches to your holistic health, success will be short-lived.

She says weve been trying to control our eating habits in crazy ways for centuries. In 1727, Thomas Short observed that fat people live near swamps. His treatise titled The Causes and Effects of Corpulence introduced the only logical weight loss tip he could deduce: move away from the swamp.

A lifestyle change means you commit to a lifelong way of eating and living that does you long-term good

Jo Owen, holistic health and nutrition coach

Owen says shes tried low-fat, high-carb, cabbage soup and lean cuisine diets herself, until she realised she needed to take a more holistic approach. People who go on a diet always see it as a fixed, finite thing Im on a diet until I lose 10 or 20 pounds.

The word diet isnt helpful, either, she adds. [It] conjures up a restrictive forbidden fruits mentality or a feeling of lack. What happens is people try a diet for a certain amount of time, then go back to living exactly the way they were before, or even overdo it for a while due to the feeling of being restricted, and then end up right back where they started.

A lifestyle change, on the other hand, means you commit to a lifelong way of eating and living that does you long-term good.

I know it can seem impossible, because youre still thinking about it as being on a diet for the rest of your life, but it simply isnt the same. A clean, whole foods approach to your nutrition doesnt just affect your weight, it affects your entire life its good for your physical, mental and emotional well-being.

She suggests starting small. For instance, you could introduce a few new dishes into your repertoire at first and then gradually begin to crowd out unhealthy behaviours with healthy habits.

You should be eating delicious meals every day, you should feel satisfied after eating them and your tummy should not be grumbling with hunger within a couple of hours unlike with diets.

Drinking water does indeed help boost your metabolism, says Hanna. It also cleanses your body of waste and toxins, and can act as an appetite suppressant as it takes up stomach space.

Sometimes you may also mistake thirst for hunger and drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking and manage cravings.

Make sure you always stay well hydrated by drinking at least two litres of water a day.

It may have a modest effect, says Aoun, but dont eschew your other exercise or healthy eating habits just yet. A randomised, clinical trial recently published in the Journal of Functional Foods showed that apple cider vinegar might help with weight loss. Study participants drank 15 millilitres of the stuff a total of two tablespoons with lunch and dinner, and also ate a diet that was 250 calories less than their daily estimated requirements.

Current research shows that apple cider vinegar promotes fullness, suppresses appetite and improves blood sugar

Nadine Aoun, clinical dietitian, Medcare Women and Children Hospital

The researchers found that apple cider vinegar significantly reduced weight. Those taking it lost an average of about four kilograms over the 12-week study period, while those who didnt only lost just over 2 kgs. Researchers argued the ingredient helped curb appetite, potentially leading to more weight loss.

Hanna says more studies need to be done to prove the impact, however. Current research shows that apple cider vinegar promotes fullness, suppresses appetite and improves blood sugar and insulin response. For maximum benefit, it is recommended you mix about one to two tablespoons of apple cider vinegar with water per day.

"Though it has proven to have a positive impact, it is still not a magic formula and there are other factors to consider when it comes to successful weight loss.

Just as we should be consuming healthy carbohydrates, we should also be consuming healthy fats, explains Marlowe in her book. These support our health. We should avoid refined carbs and oils, which both wreak havoc on our health and waistline.

Healthy fats are unrefined fats from nature, she says. They are found in foods such as olive oil, avocado, nuts and seeds. These are the types of fats that are found in the Mediterranean diet, considered one of the healthiest ways of eating.

Unhealthy fats are generally refined and man-made. During processing, refined oils like canola, corn, soy, sunflower, safflower, cottonseed, peanut and vegetable oils are heated to high temperatures and heavily processed, which causes the unsaturated fatty acids from the seeds to oxidise, creating by-products that are harmful to human health, including trans-fats, which spark inflammation, age us and contribute to chronic illness and heart disease.

Gluten is bad for some people there is a distinction, says Hanna. People who suffer from Celiac disease should avoid any food items that contain gluten as it triggers an inflammatory response in their small intestine causing malabsorption of nutrients. Also, people suffering from certain autoimmune diseases, such as arthritis and Hashimotos, and those with gluten intolerances or sensitivities, will also benefit from avoiding gluten.

There are some theories that suggest the human body cant digest the quantities of gluten we consume in our modern-day diets, however more research is needed to confirm this, she adds. Currently, the best way to know if one should avoid gluten is to first rule out Celiac disease or any other autoimmune disease that would benefit from a gluten-free diet and the next step is through trial and error and monitoring whether one suffers from any symptoms that may occur after gluten exposure.

Its important to remember that gluten-free foods are commonly less fortified with folic acid, iron and other nutrients than regular, gluten-containing foods, adds Aoun. They can also be more expensive.

And gluten-free foods tend to have less fibre and more sugar and fat. Several studies have found a trend towards weight gain and obesity among those who follow a gluten-free diet.

This is sort of true, says El Sabbagh. "This Instagram trend is growing by the day, but are there scientific facts to back up the benefits of celery juice? The answer is yes and no.

"Celery is filled with fibre, potassium, folate and manganese. These are all very important nutrients for the body that can help with numerous ailments like inflammation, cholesterol, allergies and blood pressure."

But the trick is not to juice celery, she adds. "Juicing removes the fibres, which are essentially why were eating it. Have a celery whole, and it will benefit you a lot more."

Updated: April 20, 2020 03:28 PM

Original post:
Does drinking apple cider vinegar help me lose weight? We ask experts to bust 10 health myths and reveal diet truths - The National