Latest news with #nutritionResearch
Yahoo
25-06-2025
- Health
- Yahoo
Controversial ‘unhealthy' food can actually prevent heart disease and Type 2 diabetes: study
Has everything we know gone to seed? For years, wellness influencers and nutrition gurus have waged war on a common cooking oil, treating it like a toxic product better suited among your cleaning supplies than your kitchen gear. But a new study — presented at this year's annual meeting of the American Society for Nutrition — has planted a seed of doubt in this well-trodden conviction. The findings suggest that people with high levels of linoleic acid actually have a lower risk of heart disease and Type 2 diabetes, thanks to reduced inflammation. Since linoleic acid is found in seed oils — which are derived from the seed of a plant, such as sunflower, canola and sesame — this association seemingly tramples the widespread belief they are 'bad' for you. 'There has been increasing attention on seed oils, with some claiming these oils promote inflammation and raise cardiometabolic risk,' Kevin C. Maki, adjunct professor at the Indiana University School of Public Health-Bloomington, said in a statement. 'Our study, based on almost 1,900 people, found that higher linoleic acid in blood plasma was associated with lower levels of biomarkers of cardiometabolic risk, including those related to inflammation.' While these results align with previous research, this study was based on bloodwork, meaning that it makes a stronger argument than observational evidence. 'Although other studies have assessed relationships between linoleic acid and cardiometabolic risk factors, our study used objective biomarkers rather than diet records or food frequency questionnaires to assess linoleic acid intake,' said Maki. 'We also measured a range of markers of inflammation and indicators of glucose metabolism.' He noted they tested for other inflammation biomarkers and consistently found that 'people with higher levels of linoleic acid in their blood tended to have a healthier overall risk profile for heart disease and diabetes.' Experts, meanwhile, are increasingly chiming in to say that seed oils aren't as unhealthy as some might have you think. 'Seed oils are objectively quite healthy, in that they're typically low in saturated fats,' said Kerry Beeson, a nutritional therapist at Prep Kitchen. 'There is some concern over the ratio of omega-3 to omega-6 in these oils, with much higher levels of omega-6 present, potentially connected to inflammation,' Beeson previously told reporters. 'However, there is no strong evidence that high levels of omega-6 are associated with disease.' Still, since seed oils are already so widespread in what we consume — from processed food to dressing to takeout — Beeson can see the argument for opting for something else in the kitchen. 'Aim to eat a wide variety of healthy fats in your diet, avoid eating lots of processed foods, don't rely too heavily on seed oils in cooking — try incorporating other oils like coconut and olive oil — and eat plenty of omega-3 fatty acids in your diet, from oily fish, flaxseeds, chia seeds or walnuts,' she said.
Irish Times
24-06-2025
- Health
- Irish Times
‘The best foods don't have a nutrition label': simple tips towards a healthier diet
Ask any reputable dietitian or nutrition scientist about how to eat healthfully, and they will probably tell you to avoid dieting. Many diets emphasise restriction, whether it's of calories, carbohydrates, fats or something else. And that's not a healthy strategy, says Alison Brown, a nutrition researcher at the National Institutes of Health in America. Diets like these can cause you to miss out on the range of nutrients your body requires. A better way to maintain healthy eating habits, she adds, is to focus on foods that not only nourish, but also bring joy. That can be challenging when nutrition fads are coming and going with seemingly increasing speed, and often conflicting advice. READ MORE Is saturated fat the enemy or not? Are we all deficient in protein? Turns out, the best ways to foster healthy eating are also the simplest. Here's how. 1 Whole foods Not all processed foods are unhealthy, but they're often stripped of beneficial nutrients, says Brown. And they may contain high levels of ingredients that can be harmful to health, such as added sugars and sodium. Because of this, it's best to consume foods 'as close as possible to how they exist in nature'. Whole foods such as fruits, vegetables and nuts are packed with many important nutrients. Fibre, for instance, is linked with reduced risks for heart disease, Type 2 diabetes and certain cancers. And fruits and vegetables – especially leafy greens and berries – contain beneficial compounds that can reduce inflammation. In a recent study of nearly 50,000 women, scientists found that those who ate more whole grains, fruits, vegetables and legumes were more likely to age in a healthy way than those who ate fewer of those foods. 'The best foods don't have a nutrition label,' says Christopher Gardner, a nutrition scientist and professor of medicine at Stanford. When choosing between healthy and unhealthy fat sources, try to opt for the healthier one. Photograph: iStock 2 Healthy fats During the 1980s, the dominant nutrition advice was to eat less fat. Yet, researchers have since found that not all fats are bad. In fact, eating more unsaturated fats, found in foods such as nuts, avocados, fish and olive oil, can lower levels of low-density lipoprotein (or 'bad') cholesterol in the blood, helping prevent heart attacks and strokes. Saturated fats, on the other hand, which are found in animal products such as meat and dairy, can raise LDL cholesterol, increasing the risk of heart disease, Dr Brown said. You don't need to cut saturated fats from your diet entirely, said Alice Lichtenstein, a professor of nutrition science and policy at Tufts University. But when choosing between healthy and unhealthy fat sources, try to opt for the healthier one. [ The 'Wellderly': An expert's five tips for ageing more healthily Opens in new window ] 3 Added sugars While the experts focused on certain foods to eat more of, they did agree that you should limit added sugars. According to Diabetes Ireland, an average adult requires 1,500-2,000 calories per day. If 10 per cent of this was to come from free sugars, this would equal 10-14 teaspoons of sugar per day. Diets high in added sugars can increase risks of heart disease, Type 2 diabetes and obesity, among other chronic conditions. Added sugars are found in many foods, including those you may not expect, such as store-bought tomato sauces and salad dressings. So they can be hard to avoid. But if you follow the other healthy diet strategies – namely eating more whole foods – you're likely to consume fewer of these sugars overall, the experts said. The fibre in whole fruits and vegetables, for instance, can help you stay fuller, longer, and make you less likely to reach for sugary snacks, Dr Brown said. And whole foods, by definition, don't include added sugars. 4 Cook more There's no harm in eating out occasionally, experts said, but research suggests that people who prepare more meals at home are more likely to adhere to a healthier diet and consume fewer calories, and they are less likely to become obese or develop Type 2 diabetes. Cooking doesn't have to be complicated or time consuming, said Candice Schreiber, a clinical dietitian. You can prepare flavourful dishes using simple methods such as roasting or grilling. And meal prepping can save a lot of time, says Schreiber. When you cook, Dr Gardner recommends making fruits and vegetables the main part of your meal. Instead of a hunk of beef with a small side of vegetables, for instance, have vegetables as the main dish with a small side of meat. Or instead of cheesecake with a couple berries on top for dessert, he added, have a bowl of berries with a dollop of cheesecake on top. 5 Find joy and flavour Learning to love healthy food often takes patience and experimentation. 'One of my biggest pet peeves as a dietitian is when people think healthy food can't taste good,' says Schreiber. 'It absolutely can.' To find joy in a healthy diet, says Gardner said, try adding flavourful herbs and spices to your food. Jazz up nuts or vegetables with a home-made 'flavour dust' made from garlic, onion and Worcestershire powders, for instance. And search for healthier alternatives to less healthful foods that you love, Dr Gardner said. If you have a bowl of ice cream every night, see if berries or apple slices with honey or nut butter can hit the same spot. Or if potato chips are your regular midafternoon snack, try popcorn with a little olive oil and nutritional yeast. It can take some time to find these healthier alternatives, says Gardner said. But don't give up. It 'really is feasible' to find something that you love just as much, if not more, he says. – This article originally appeared in the New York Times
CNA
21-06-2025
- Health
- CNA
Forget fad diets: 5 nutritionist-approved habits for real healthy eating
Ask any reputable dietitian or nutrition scientist about how to eat healthfully, and they will probably tell you to avoid dieting. Many diets emphasise restriction, whether it's of calories, carbohydrates, fats or something else. And that's not a healthy strategy, said Alison Brown, a nutrition researcher at the National Institutes of Health. Diets like these can cause you to miss out on the range of nutrients your body requires, she said. A much better way to maintain healthy eating habits, she added, is to focus on foods that are not only nourishing, but also bring you joy. That can be challenging when nutrition fads are coming and going with seemingly increasing speed, and often conflicting advice. Is saturated fat the enemy or not? Are we all deficient in protein? Turns out, the best ways to foster healthy eating are also the simplest. Here's how. 1. PRIORITISE WHOLE FOODS Not all processed foods are unhealthy, but they're often stripped of beneficial nutrients like fibre and certain vitamins and minerals, Dr Brown said. And they may contain high levels of ingredients that can be harmful to health, like added sugars and sodium. Because of this, it's best to consume foods 'as close as possible to how they exist in nature,' Dr Brown said. Whole foods like fruits, vegetables, nuts, seeds and whole grains are packed with many important nutrients. Fibre, for instance, is linked with reduced risks for heart disease, Type 2 diabetes and certain cancers. And fruits and vegetables – especially leafy greens and berries – contain beneficial compounds that can reduce inflammation. In a recent study of nearly 50,000 women, scientists found that those who ate more whole grains, fruits, vegetables and legumes were more likely to age in a healthy way than those who ate fewer of those foods. 'The best foods don't have a nutrition label,' said Christopher Gardner, a nutrition scientist and professor of medicine at Stanford. 2. EAT MORE HEALTHY FATS During the 1980s, the dominant nutrition advice was to eat less fat. Yet researchers have since found that not all fats are bad. In fact, eating more unsaturated fats, which are found in foods like nuts, avocados, fish and olive oil, can lower levels of low-density lipoprotein (or 'bad') cholesterol in the blood, helping to prevent heart attacks and strokes. Saturated fats, on the other hand, which are found in animal products like meat and dairy, can raise LDL cholesterol, increasing the risk of heart disease, Dr Brown said. You don't need to cut saturated fats from your diet entirely, said Alice H Lichtenstein, a professor of nutrition science and policy at Tufts University. But when choosing between healthy and unhealthy fat sources (olive oil versus butter, for instance), try to opt for the healthier one. 3. WATCH OUT FOR ADDED SUGARS While the experts focused on certain foods to eat more of, they did agree that you should limit added sugars. Added sugars should make up less than 10 percent of your daily calories, or no more than 50 grams if you consume 2,000 calories per day, according to federal guidelines. The American Heart Association sets a stricter limit of no more than 25 grams of added sugars per day for women and no more than 36 grams per day for men. Diets high in added sugars can increase the risk of heart disease, Type 2 diabetes and obesity, among other chronic conditions. Added sugars are found in many foods, including those you may not expect, like store-bought tomato sauces and salad dressings. So they can be challenging to avoid. But if you follow the other healthy diet strategies – namely eating more whole foods – you're likely to consume fewer of these sugars overall, the experts said. The fibre in whole fruits and vegetables, for instance, can help you stay fuller, longer, and make you less likely to reach for sugary snacks, Dr Brown said. And whole foods, by definition, don't include added sugars. 4. TRY TO COOK MORE According to recent government data, US consumers spend a greater share of their income on meals outside of the home than on groceries for home cooking. There's no harm in eating out occasionally, the experts said. But research suggests that people who prepare more meals at home are more likely to adhere to a healthier diet and consume fewer calories, and they are less likely to become obese or develop Type 2 diabetes. Cooking doesn't have to be complicated or time consuming, said Candice Schreiber, a clinical dietitian at the Ohio State University. You can prepare flavorful dishes using simple methods like roasting or grilling. And meal prepping can save a lot of time, Schreiber said. When you cook, Dr Gardner recommended making fruits and vegetables the main part of your meal. Instead of a hunk of beef with a small side of vegetables, for instance, have vegetables as the main dish with a small side of meat. Or instead of cheesecake with a couple berries on top for dessert, he added, have a bowl of berries with a dollop of cheesecake on top. 5. FIND JOY, AND FLAVOUR, IN HEALTHY EATING Learning to love healthy food often takes patience and experimentation. 'One of my biggest pet peeves as a dietitian is when people think healthy food can't taste good,' Schreiber said. 'It absolutely can.' To find joy in a healthy diet, Dr Gardner said, try adding flavorful herbs and spices to your food. Jazz up nuts or vegetables with a homemade ' flavour dust ' made from garlic, onion and Worcestershire powders, for instance. And search for healthier alternatives to less healthful foods that you love, Dr Gardner said. If you have a bowl of ice cream every night, see if berries or apple slices with honey or nut butter can hit the same spot. Or if potato chips are your regular midafternoon snack, try popcorn with a little olive oil and nutritional yeast. It can take some time to find these healthier alternatives, Dr Gardner said. But don't give up. It 'really is feasible' to find something that you love just as much, if not more, he said.
