Latest news with #AnnieNguyen
Yahoo
10-07-2025
- Health
- Yahoo
The Surprising Food to Eat More of If You Have Diabetes, According to a New Study
Reviewed by Dietitian Annie Nguyen, M.A., RDA study suggests sesame may help improve blood sugar and cholesterol in people with diabetes. Sesame products—like oil, seeds or tahini—could support heart health when used consistently. While promising, the evidence is lower-quality, so speak with a healthcare provider before making any major disease is a top health concern for good reason—it's the leading cause of death worldwide. And if you're among the 38.4 million American adults who are living with diabetes, your risk is even higher. That's because diabetes doesn't just affect blood sugar—it also contributes to a cascade of problems that raise the chances of having a heart attack or stroke. These include high levels of LDL ('bad') cholesterol, elevated triglycerides and chronic oxidative stress, which damages blood vessels over time. Finding simple, effective ways to reduce this risk is a major priority in diabetes care. One promising approach researchers have been exploring is food—especially foods with bioactive compounds that go beyond basic nutrition. Sesame (yes, the same seed you'll find on buns and bagels) has been a key ingredient in many diets for centuries and contains powerful compounds like sesamin and sesamol that act as antioxidants and support heart and metabolic health. Until now, studies on sesame's health benefits have been relatively small and inconsistent. But a new meta-analysis published in Diabetes & Metabolic Syndrome: Clinical Research and Reviews brings together the results of 13 clinical trials to take a closer look. The researchers focused on people with diabetes and evaluated how sesame products affected a wide range of cardiovascular risk factors, including blood sugar, cholesterol levels and markers of oxidative stress. Their findings suggest sesame may do more than add flavor—it could also play a meaningful role in protecting your heart. Researchers conducted a systematic review and meta-analysis, a study method that pools data from multiple past trials to look for patterns. They included 13 randomized controlled trials involving a total of 731 adults with diabetes. Most participants had type 2 diabetes, and the studies were conducted across several countries, including Iran, India, Brazil and Pakistan. Participants received sesame in various forms—such as sesame oil, whole seeds or capsules—at doses ranging from 200 to 60,000 milligrams per day. The interventions lasted between six and 12 weeks. The researchers measured outcomes like blood sugar, cholesterol, antioxidant activity, body weight and inflammation markers. They used the GRADE system, a formal framework for evaluating the strength of scientific evidence. Overall, the study found that sesame products were linked to significant improvements in several cardiovascular disease risk factors for people with diabetes. Specifically, sesame consumption: Lowered fasting blood glucose Reduced hemoglobin A1c (a measure of long-term blood sugar control) Decreased post-meal blood glucose Reduced LDL cholesterol Decreased total cholesterol and triglycerides Increased levels of two key antioxidant enzymes: catalase (CAT) and superoxide dismutase (SOD) These changes suggest that sesame may help regulate blood sugar, improve lipid profiles and protect against oxidative stress—three critical goals in managing diabetes and reducing the risk of heart disease. However, not all findings were positive. The researchers didn't find significant improvements in HDL ('good') cholesterol, insulin resistance, inflammation markers like C-reactive protein or blood pressure. In addition, the effects appeared to diminish once sesame supplementation stopped, suggesting ongoing use may be necessary. It's worth noting that the quality of evidence in this study was rated 'very low' due to limitations like small sample sizes, short trial durations, inconsistent results and risk of bias in study design. That means while the findings are promising, they should be interpreted with caution. That said, sesame is a safe and nutritious ingredient to include in your diet, even if these specific heart-health benefits aren't fully confirmed. It's rich in healthy fats, fiber and antioxidants, and previous studies have linked it to lower inflammation, improved blood pressure and better cholesterol levels. If you're living with diabetes or concerned about heart health, adding sesame products to your diet could be a simple, budget-friendly step with potential upside. In the reviewed studies, most benefits were seen with higher doses (around 30 grams per day) and longer use (eight weeks or more), so consistency matters. Try adding sesame oil to stir-fries or salad dressings, sprinkling toasted seeds over vegetables and grains or using tahini in sauces, dips and smoothies. Crushed or blended sesame (like tahini or sesame oil) may offer more benefits than whole seeds, since grinding improves the bioavailability of beneficial compounds like sesamin. Of course, sesame isn't a magic bullet. It should be part of a broader strategy that includes medical treatment, physical activity and a balanced diet. And if you're on medications for blood sugar or cholesterol, check with your healthcare provider before starting any supplement. Sesame may offer heart-protective benefits for people with diabetes, according to a new meta-analysis. It helped improve blood sugar, cholesterol and antioxidant activity—three pillars of cardiovascular health. While the overall quality of the evidence is low, these findings add to a growing body of research suggesting that sesame could be a helpful addition to diabetes care. Incorporating sesame oil, tahini or seeds into your meals may be a flavorful and health-supportive choice worth exploring. Read the original article on EATINGWELL
Yahoo
10-07-2025
- Health
- Yahoo
The Surprising Food to Eat More of If You Have Diabetes, According to a New Study
Reviewed by Dietitian Annie Nguyen, M.A., RDA study suggests sesame may help improve blood sugar and cholesterol in people with diabetes. Sesame products—like oil, seeds or tahini—could support heart health when used consistently. While promising, the evidence is lower-quality, so speak with a healthcare provider before making any major disease is a top health concern for good reason—it's the leading cause of death worldwide. And if you're among the 38.4 million American adults who are living with diabetes, your risk is even higher. That's because diabetes doesn't just affect blood sugar—it also contributes to a cascade of problems that raise the chances of having a heart attack or stroke. These include high levels of LDL ('bad') cholesterol, elevated triglycerides and chronic oxidative stress, which damages blood vessels over time. Finding simple, effective ways to reduce this risk is a major priority in diabetes care. One promising approach researchers have been exploring is food—especially foods with bioactive compounds that go beyond basic nutrition. Sesame (yes, the same seed you'll find on buns and bagels) has been a key ingredient in many diets for centuries and contains powerful compounds like sesamin and sesamol that act as antioxidants and support heart and metabolic health. Until now, studies on sesame's health benefits have been relatively small and inconsistent. But a new meta-analysis published in Diabetes & Metabolic Syndrome: Clinical Research and Reviews brings together the results of 13 clinical trials to take a closer look. The researchers focused on people with diabetes and evaluated how sesame products affected a wide range of cardiovascular risk factors, including blood sugar, cholesterol levels and markers of oxidative stress. Their findings suggest sesame may do more than add flavor—it could also play a meaningful role in protecting your heart. Researchers conducted a systematic review and meta-analysis, a study method that pools data from multiple past trials to look for patterns. They included 13 randomized controlled trials involving a total of 731 adults with diabetes. Most participants had type 2 diabetes, and the studies were conducted across several countries, including Iran, India, Brazil and Pakistan. Participants received sesame in various forms—such as sesame oil, whole seeds or capsules—at doses ranging from 200 to 60,000 milligrams per day. The interventions lasted between six and 12 weeks. The researchers measured outcomes like blood sugar, cholesterol, antioxidant activity, body weight and inflammation markers. They used the GRADE system, a formal framework for evaluating the strength of scientific evidence. Overall, the study found that sesame products were linked to significant improvements in several cardiovascular disease risk factors for people with diabetes. Specifically, sesame consumption: Lowered fasting blood glucose Reduced hemoglobin A1c (a measure of long-term blood sugar control) Decreased post-meal blood glucose Reduced LDL cholesterol Decreased total cholesterol and triglycerides Increased levels of two key antioxidant enzymes: catalase (CAT) and superoxide dismutase (SOD) These changes suggest that sesame may help regulate blood sugar, improve lipid profiles and protect against oxidative stress—three critical goals in managing diabetes and reducing the risk of heart disease. However, not all findings were positive. The researchers didn't find significant improvements in HDL ('good') cholesterol, insulin resistance, inflammation markers like C-reactive protein or blood pressure. In addition, the effects appeared to diminish once sesame supplementation stopped, suggesting ongoing use may be necessary. It's worth noting that the quality of evidence in this study was rated 'very low' due to limitations like small sample sizes, short trial durations, inconsistent results and risk of bias in study design. That means while the findings are promising, they should be interpreted with caution. That said, sesame is a safe and nutritious ingredient to include in your diet, even if these specific heart-health benefits aren't fully confirmed. It's rich in healthy fats, fiber and antioxidants, and previous studies have linked it to lower inflammation, improved blood pressure and better cholesterol levels. If you're living with diabetes or concerned about heart health, adding sesame products to your diet could be a simple, budget-friendly step with potential upside. In the reviewed studies, most benefits were seen with higher doses (around 30 grams per day) and longer use (eight weeks or more), so consistency matters. Try adding sesame oil to stir-fries or salad dressings, sprinkling toasted seeds over vegetables and grains or using tahini in sauces, dips and smoothies. Crushed or blended sesame (like tahini or sesame oil) may offer more benefits than whole seeds, since grinding improves the bioavailability of beneficial compounds like sesamin. Of course, sesame isn't a magic bullet. It should be part of a broader strategy that includes medical treatment, physical activity and a balanced diet. And if you're on medications for blood sugar or cholesterol, check with your healthcare provider before starting any supplement. Sesame may offer heart-protective benefits for people with diabetes, according to a new meta-analysis. It helped improve blood sugar, cholesterol and antioxidant activity—three pillars of cardiovascular health. While the overall quality of the evidence is low, these findings add to a growing body of research suggesting that sesame could be a helpful addition to diabetes care. Incorporating sesame oil, tahini or seeds into your meals may be a flavorful and health-supportive choice worth exploring. Read the original article on EATINGWELL
Yahoo
09-07-2025
- Health
- Yahoo
Grandma's Chicken Soup Could Actually Help Cure Your Cold, New Study Suggests
Reviewed by Dietitian Annie Nguyen, M.A., RDSmall studies show consuming soup can reduce symptom severity and shorten illness duration. Soup's warmth, hydration and nutrients may help to ease symptoms of respiratory infections. Ingredients like garlic, ginger, turmeric and star anise have anti-inflammatory year, millions of Americans come down with respiratory infections like the common cold and flu. Though usually mild, these illnesses cause plenty of disruption—leading to missed work and school days. In fact, the average adult gets 2 or 3 colds per year, while kids get even more. Over-the-counter medicines such as pain relievers and decongestants are often used to manage symptoms, but their effectiveness varies and some can cause unwanted side effects such as drowsiness and nausea. Because of these limitations, many of us may look to gentler food-based ways to ease their symptoms. Soup may be more than just comfort food. Ingredients found in some soups—like garlic, ginger and turmeric— may help decrease inflammation and support your immune system. Plus, a warm nourishing broth can be deeply soothing. Beyond its comforting qualities and beneficial ingredients, you may wonder if soup really makes a difference when you're sick. Is soup really an effective aid in fighting respiratory infections or simply a soothing placebo? A recent review published in the July 2025 issue of Nutrients looked at whether eating soup can actually help people feel better when they have respiratory infections—and the results are just as comforting as you might have hoped. Researchers from the University of West Scotland in the UK gathered and examined several clinical studies where people with respiratory illnesses were given soup to see if it improved their symptoms, how long they were sick, immune system responses and inflammatory markers, time missed from work or school and overall feeling of wellness. To find those studies, the researchers searched many large medical databases and looked for trials where soup was tested as a treatment. They ultimately identified four randomized controlled trials conducted in North America and Asia with a combined total of 342 participants. Two of the four studies used chicken soup and three of the four included soups with a large array of herbs and spices. Because the studies they found used different types of soups, measured different results and had different ways of testing, the researchers summarized the findings descriptively rather than combining the data into one single calculation. The study team found that when participants consumed soup, their symptoms were reduced slightly and the illness duration was decreased by 1.5 to 2 days. They also found that soup helped lower certain markers in the blood that show inflammation. None of the studies measured absenteeism or subjective well-being and most trials were small and not blinded. But while the evidence isn't definitive, it does support the idea that soup may offer small but real benefits. The researchers hope this current study will lay the groundwork for future exploration and more rigorous studies. Soup isn't a cure, but it might help you feel better more quickly. Its warmth and hydration can soothe irritated airways and help loosen mucus, making symptoms easier to manage. In addition, broth is easy to digest, which matters when your appetite is low or your stomach feels unsettled. Chicken broth is often recommended but it's not essential—vegetarian and vegan soups will likely work just as well. Beyond simple comfort, the ingredients in soup can provide real biological benefits. Garlic contains sulfuric compounds known for their antioxidant, anti-inflammatory and immune-supporting properties. Ginger and turmeric work together to reduce inflammation, while veggies and leafy greens add more antioxidants and vitamins that may help recovery. Spices like star anise and cinnamon also bring potential health benefits—star anise even contains shikimic acid, a compound used in antiviral drugs like Tamiflu. If you're managing a cold or flu at home, choose soups with these ingredients, such as our Slow-Cooker Chicken & Rice Noodle Soup with Star Anise and Chicken & Bok Choy Soup with Ginger and Mushrooms, to help support hydration, reduce inflammation and provide gentle nutrition. That said, soup should complement—not replace—other cold or flu treatments. And see your health care provider if your symptoms don't clear up in a few days. Also, prevention is key: wash your hands frequently, avoid close contact with sick individuals and stay current on flu vaccines. While soup isn't a magic cure for colds or flu, it offers practical benefits—hydration, warmth and anti-inflammatory ingreidnes—that can help easy your symptoms and speed your recovery. However, current research is limited, so for now, soup remains a simple accessible complement to medical treatments and prevention strategies. Read the original article on EATINGWELL
Yahoo
09-07-2025
- Health
- Yahoo
The Underrated Proteins You Should Be Eating If You Have Diabetes, According to a New Study
Reviewed by Dietitian Annie Nguyen, M.A., RDHigher protein intake—especially leucine and lysine—was linked to lower DKD risk in diabetics. Both animal and plant foods offer protective amino acids; variety is key for kidney health. Plant-based proteins with fiber may support blood sugar control and overall kidney 2 diabetes is on the rise, and with it, associated complications, like diabetic kidney disease (DKD). Diabetic kidney disease is the primary cause of chronic kidney disease (CKD) and a leading contributor to end-stage renal disease (ESRD). Chronic kidney disease also raises your risk of heart disease. If you have diabetes, you know that protein is essential to help stabilize your blood sugar. But there is evidence suggesting that too much protein, especially from animal sources, raises the risk of kidney disease. Plant protein, however, has been shown to prevent or slow down kidney function decline. With that said, the evidence is inconclusive, and the 2022 Kidney Disease Outcomes Quality Initiative states that there is not enough conclusive evidence to recommend one type of protein over another. For this reason, the Initiative lumps all types together and recommends that people with diabetes or kidney disease who are not on dialysis restrict their protein intake to 0.8 g/kg of ideal body weight per day. This is also a general recommendation for people without diabetes, though that recommendation may be too low for some people. Researchers from Taiwan wanted to take a closer look at proteins and amino acids—the building blocks of protein— and their associations with diabetic kidney disease. They published their findings in Nutrients. Let's break down what they found. Researchers recruited 378 participants with type 2 diabetes; half were women with an average age of 63. Based on urine tests, participants were split into two groups: those with just diabetes and those with diabetic kidney disease. Of the 378 participants, 237 were categorized as having diabetes without kidney disease, and 141 met the criteria for kidney disease. Through structured interviews with registered dietitians, participants completed 24-hour dietary recalls and food frequency questionnaires at baseline. From their responses, protein amount and types were calculated. They were then placed into one of three categories based on their protein consumption: less than 0.8 grams per kilogram of ideal body weight (Group 1), 0.9-1.2 g/kg (Group 2) and more than 1.3 g/kg (Group 3). Also at baseline, demographics like age, sex, diabetes duration and medication use were captured, along with BMI and waist circumference. Blood pressure was measured, and bloodwork was done for fasting glucose, HbA1c, total cholesterol, triglycerides, creatinine, blood urea nitrogen and microalbuminuria. Urinary albumin-to-creatinine ratio (UACR) and estimated glomerular filtration rate (eGFR), both screenings for kidney disease, were calculated. Group 1, which had the lowest overall protein intake, also had the lowest mean estimated glomerular filtration rate (eGFR) (78), followed by Group 2 (85) and Group 3 (87). Typically, a normal eGFR is 90 or higher, and 89 to 60 indicates mild loss of kidney function. Group 1's serum creatinine levels also suggested lower renal (kidney) function; they also had the highest fasting blood glucose levels, HbA1c (an average of blood glucose over three months) and microalbumin levels (UACR). Researchers then broke down types of protein into amino acids. Amino acids are what proteins are made of. There are 20 primary amino acids necessary for humans, nine of which are essential amino acids. They're essential because we need to get them from food, as our bodies cannot make them. What surfaced after statistical analyses were run was that higher overall protein intake, as well as higher intake of certain amino acids—branched-chain (BCAA), aromatic (AAA) and ketogenic amino acids—were all independently associated with a lower risk of diabetic kidney disease. In particular, leucine and lysine, two essential amino acids, were most strongly associated with a lower risk of diabetic kidney disease. Researchers concluded that for non-dialysis-dependent chronic kidney disease patients, in addition to the recommended total protein intake, the balance of amino acid patterns should be considered. They suggest that supplementation with branched-chain amino acids and histidine, and restriction of tyrosine, methionine and glutamic acid—all amino acids found in higher concentrations in meat—may serve as nutritional strategies to support kidney function. Study authors note that their findings align with previous studies, suggesting that ketogenic amino acids, in particular, leucine and lysine, may help protect against diabetic kidney disease. While found in many foods, leucine and lysine are abundant in: Dairy, like milk, yogurt and cheese Fish and seafood Legumes Seeds and nuts Meat, like pork, chicken, turkey, venison, bison and lean beef Soy products, like tempeh, tofu and edamame Eggs Whole grains, like quinoa, buckwheat and amaranth As you can see, it's a nice mix of animal and plant proteins that contain these essential amino acids. Whether you have diabetes or not, it's important to include a variety of protein-rich foods, and plant proteins are definitely worth prioritizing, as they often include fiber and healthy fats. If you want to incorporate more plant-based proteins but aren't sure where to start, check out our 7-Day Vegetarian Meal Plan for Diabetes. It's loaded with tasty, plant-based meals and snacks, with some dairy and eggs sprinkled in. If you have diabetes and struggle with maintaining healthy blood sugar levels, consider how much protein you're eating. Fiber is another important nutrient for controlling blood sugar, and it works even better when combined with protein. Many sources of plant protein will offer both of those nutrients. Combining animal proteins with a plant source is another great way to get protein and fiber into your day. For example, yogurt with fruit and nuts or tuna with veggies are filling, tasty options. This study suggests that people with diabetes may reduce their risk of kidney disease by eating more foods containing leucine and lysine, which are ketogenic amino acids. Because a variety of foods contain these essential amino acids, there is likely something on the list you'll enjoy. If you typically get most of your protein from meat, try to also include plant-based proteins in your meals and snacks. Eating more plants has been shown to have many benefits, including reducing disease risk, reducing belly fat and improving gut health. Read the original article on EATINGWELL
Yahoo
02-07-2025
- Health
- Yahoo
The Mediterranean Diet May Lower Mortality Risk by 36%, New Study Says
Reviewed by Dietitian Annie Nguyen, M.A., RDThis study suggests that healthier eating patterns may extend lifespan in middle-aged women. The Mediterranean diet was associated with a 36% lower risk of dying from anything. Add more fruits, veggies, nuts, whole grains, lean proteins and healthy fats to your probably heard people say something about how the days may seem long, but the years fly by. And the older we get, the more we realize how true that old saying is—which is why finding ways to extend our lifespan is something many of us search for. Thankfully, so do scientists. Researchers from Australia gathered information on the diets of nearly 9,600 Australian women in their early 50s and then followed them for about 17 years. They were looking for associations between diet and longevity, heart disease and dementia. They recently published their findings in The Journal of Nutrition. Let's break down what they found. Researchers drew data from a previous study called the Australian Longitudinal Study on Women's Health (ALSWH), which included four cohorts of women born at different periods: between 1921 and 1926, 1946 and 1951, 1973 and 1978, and 1989 and 1995. For this current study, they used the 1946-1951 cohort, whose baseline data were collected in 2001. The average age of the women in this cohort was 52 at baseline. Diet information was collected using a food frequency questionnaire, asking participants how much and how often they ate 120 different foods. The data from the food frequency questionnaires was then plugged into surveys specifically for certain eating patterns, including the Australian Recommended Food Score (an overall healthy eating pattern, according to the Australian dietary guidelines) and the Mediterranean diet. Participants then received scores for each eating pattern and were placed into one of four groups for each pattern based on their scores. In addition to diet, participants also self-reported demographics, including age, sex, socioeconomic status, alcohol intake, smoking status, BMI, physical activity, menopause status and diabetes or hypertension diagnoses. Participants were followed for about 17 years, during which time researchers also gathered information on death, heart disease and dementia diagnoses. For the Australian Recommended Food Score, those ranking in the highest group (Q4) had a 40% lower risk of death compared to those in the lowest group (Q1). And when it came to Mediterranean diet scores, participants in the highest group (Q4) had a 36% lower risk of death compared to those in the lowest group (Q1). Interestingly, unlike previous studies, this study found no correlation between either of these eating patterns and heart disease or dementia. Researchers provided a few possible explanations why. First, heart disease in women tends to come later in life. So it's plausible that had they been followed longer, associations may have shown up. They offered a similar theory regarding dementia. There are several limitations of this study. First, diet and other data were self-reported, which leaves room for bias and inaccurate reporting. Case in point: Researchers note that many of the women reported averaging around 1,500 calories per day based on the food frequency questionnaires, which is on the low end of typical calorie intake. They feel this may be evidence of under-reporting food intake. Plus, the data was all gathered at baseline, which doesn't account for changes in diet and other demographics, like physical activity and smoking status, over the 17 years of follow-up. Lastly, because only women were used in this trial, it is unknown if these results apply to men. While this study didn't show correlations between the Mediterranean diet and a reduced risk of heart disease or dementia, many other studies have. For example, one recent study found that people who followed the MIND diet, which is a variation of the Mediterranean diet, reduced their risk of dementia by as much as 25%. Following a Mediterranean diet style of eating may even prevent brain shrinkage and reduce brain aging by 50% (and a bigger brain means better cognitive abilities). The Mediterranean diet has also been associated with a healthier heart and reduced risk of diabetes. This can be attributed to the fiber and antioxidants in plants commonly eaten in the Mediterranean diet—fruits, vegetables, whole grains, legumes, nuts and seeds—plus seafood and unsaturated oils, like olive and avocado oils. These are just a few of the reasons the Mediterranean diet consistently ranks as the healthiest overall diet out of all the diets out there. This study adds to the evidence that following this style of eating also increases longevity. But let's face it. A longer life doesn't necessarily mean a good quality of life with good health, also known as healthspan. But the Mediterranean diet has got you covered there, too. Because it's associated with a reduced risk of so many diseases, it increases lifespan and improves healthspan. Win-win! If you're ready to go all-in on the Mediterranean diet, we've got plenty of meal plans to choose from. A good one to start with is our 7-Day Mediterranean Diet Meal Plan for Beginners, or if you want more, test out our 30-Day Mediterranean Diet Meal Plan for Beginners. If you're more of a slow and steady kind of person, adding more fruits, veggies, nuts, seeds, legumes and whole grains into your meals and snacks is a great way to start. You could also swap one of your meat meals each week with seafood, or instead of slathering butter on your bread, try dipping it into olive oil. Other lifestyle habits have also been linked to greater longevity, including participating in regular physical activity, getting enough quality sleep, dealing with what's stressing you out and spending time with loved ones. This study suggests that following a healthy eating pattern like the Mediterranean diet may add years to your life. While evidence is stacked in favor of this eating style also reducing the risk of heart disease and dementia, this study did not find that association. However, researchers provide possible reasons for the lack of correlation. If you want to start adding more Mediterranean diet foods into your life, focusing on snacks can be an easy way to do so. Need some ideas? Greek yogurt with fruit and nuts provides protein, fiber and healthy fats for a filling, satisfying snack. If you're hankering for chocolate, go for the dark variety, along with a handful of nuts or pumpkin or hemp seeds. Or how about veggie sticks and hummus, or some cheese and fruit? By consistently swapping your typical snacks for nourishing, nutrient-rich ones, you'll soon build a habit of incorporating more foods common in the Mediterranean diet. And these small changes will lead to big benefits over time. Read the original article on EATINGWELL
