Latest news with #AdvancesinNutrition
Yahoo
3 days ago
- Business
- Yahoo
Why sugary drinks are worse than sugary foods for health: BYU study
Eating your sugar is better for your health than drinking it. Brigham Young University researchers call sugar in beverages a 'major culprit' in the growth of type 2 diabetes cases. Not all sugars are equally risky, according to a new study they conducted that was just published in the journal Advances in Nutrition. BYU researchers including a pair of students teamed up with researchers at two Germany-based institutions for what's being called the 'largest and most comprehensive meta-analysis of its kind.' Their key finding is that the kind of sugar one consumes and its source are more important than previously thought and not all sugars carry the same degree of risk for diabetes. Sugar in drinks — think sodas and fruit juice — are 'consistently linked' to greater risk of type 2 diabetes, the study found. Other sugar sources showed no such link and, in some cases, might even be associated with reduced risk. Sugar itself is not inherently harmful, said lead author and nutritional sciences professor Karen Della Corte. The form and amount consumed make the difference. The research included analysis of more than 20 cohort studies from different regions of the world, including Europe, the United States, Asia, Australia and Latin America. They involved a half-million people. The researchers adjusted for body mass index, excess energy intake and several lifestyle factors, according to a BYU news release. The new study found: Each additional 12-ounce serving of sugar-sweetened beverages raised the risk of developing type 2 diabetes by 25%. The risk, per the researchers, began with the first daily serving. They found no minimum threshold below which drinking a sugar-sweetened beverage was safe. With each added 8-ounce serving of fruit juice each day, risk of developing type 2 diabetes was smaller, but still increased by 5%. The risks are relative, according to the BYU research team. In the example of someone with a baseline 10% risk of developing type 2 diabetes, for instance, 'four sodas a day could raise that to roughly 20%, not 100%.' And individuals have their own baseline risks, depending on personal factors like genetics. The study found the surprising indication that 20g/day of table sugar and total sugar — which is the sum of all naturally occurring and added sugars in the diet — hinted at a protective relationship. How could that be? The researchers suggest that eating sugar and drinking it have different metabolic effects that may account for the difference in risk of developing type 2 diabetes. Sugar-sweetened drinks provide isolated sugars that kick off greater glycemic impact. That can overwhelm the liver's metabolic process and cause fatty liver and insulin resistance. Dietary sugars, though, when consumed in or added to nutrient-dense foods like fruit, dairy products and whole grains, don't overwhelm the liver. 'These embedded sugars elicit slower blood glucose responses due to accompanying fiber, fats, proteins and other beneficial nutrients,' per the research. So sugars eaten with whole foods are much less harmful than those consumed in liquid form, Della Corte said. She noted that the human body is not accustomed to processing and metabolizing the very high amounts of sugars found in sugar-sweetened beverages. 'Sugar has always been a part of the human diet. But in the modern age we're consuming it differently; we're consuming it in isolated amounts and not in the context of whole foods.' Della Corte said sugar is not a 'nutritional villain' on its own. What matters is how much you consume and in what form, as well as whether you're consuming it alongside macronutrients that can slow down its digestion. 'The body can metabolize small amounts of fructose without harm, but when consumed in excess — especially from sugar-sweetened beverages — the liver becomes overwhelmed. Unlike glucose, fructose is primarily metabolized in the liver, where it can be converted into fat through a process called de novo lipogenesis. This buildup of liver fat contributes to the development of non-alcoholic fatty liver disease, which is associated with insulin resistance. Over time, this can increase the risk of developing type 2 diabetes,' Della Corte said. It's an unhealthy cycle. Della Corte said the study was unique in what it examined. Many other studies have looked at the impact of sugary sodas and other beverages, but not whether different types of sugar have different effects. It also examined the impact of sugar on different populations. Fruit juice is not as good for you as whole fruits. Whole fruits provide fiber, which benefits blood glucose regulation. Fruit juices have too much sugar without the nutritional benefits like fiber that can reduce the risk, Della Corte said. She said juices have nearly the same level of sugar as sodas have. It's somewhat less harmful because of the phytonutrients, but not enough to overcome all the potential harms. 'It's a poor substitute for whole fruits,' she said. She added that high glycemic index foods directly raise the risk of type 2 diabetes, while dietary sugar does not except in liquid form. 'This study underscores the need for even more stringent recommendations for liquid sugars such as those in sugar-sweetened beverages and fruit juice, as they appear to harmfully associate with metabolic health,' said Della Corte. 'Rather than condemning all added sugars, future dietary guidelines might consider the differential effects of sugar based on its source and form.' Type 2 diabetes was the sole health indicator used in the study. And the study didn't look at the impact of artificial sweeteners, such as those found in diet sodas. Della Corte did note that the people who consume artificial sweeteners often do so because they already have a higher risk of health issues like type 2 diabetes, which could further complicate interpreting a study of the impact of artificial sweeteners. BYU professors James LeCheminant and Dennis Della Corte, as well as students Tyler Bosler and Cole McClure were also co-authors on the study, along with German researchers Anette E. Buyken of Paderborn University and Lukas Schwingshackl of the University of Freiburg.
Daily Mirror
06-05-2025
- Health
- Daily Mirror
Specific amount of cheese daily may lower heart disease and stroke risk
A new study has found that eating the right amount of cheese each day can slash your risk of heart disease and stroke - but there are some types you should avoid Cheese lovers, rejoice. It turns out that, contrary to popular belief regarding its high saturated fat and sodium content, cheese could actually be good for your health, even if you have heart concerns. According to Harvard Health Publishing, a review in 2023 published in the journal Advances in Nutrition compiled data from numerous observational studies focusing on cheese consumption's impact on health. The review deduced that eating an optimum amount of cheese – approximately 42.5 grams or 1.5 ounces daily – was associated with a decreased risk of stroke, heart disease, and cardiovascular-related death. Senior clinical nutritionist Emily Gelsomin, from Harvard-affiliated Massachusetts General Hospital, dubbed this "reassuring news for cheese lovers". She elaborated that cheese production involves fermentation, a process harnessing beneficial microbes to transform lactose and proteins, yielding unique flavours. Emily further mentioned that certain byproducts of fermentation could mitigate the negative effects of the sodium and saturated fat present in cheese. She highlighted that bacteria in types of cheese like Cheddar, Parmesan and Asiago act on milk proteins to produce compounds akin to those found in ACE inhibitor blood pressure medications. The fermentation process also produces vitamin K, which, according to Emily, helps slow the accumulation of harmful calcium deposits in the heart's arteries and valves. Cheeses rich in vitamin K include Muenster, Camembert, and Edam. Best cheeses for heart health However, Emily noted that it's challenging to determine whether one type of cheese is superior to another, primarily because this aspect hasn't been extensively studied. Emily highlighted that serving sizes vary among different cheeses, such as cottage cheese being four ounces, while Cheddar, Parmesan, or Swiss cheese is one ounce. Some cheeses have lower saturated fat content than others. Mozzarella and goat's cheese contain approximately 4g of saturated fat per ounce, whereas an ounce of Swiss, provolone, or cheddar has around 5g, as do soft cheeses like Brie and blue cheese. Additionally, blue cheese, feta, and Parmesan have higher sodium levels than others. Emily advised: "I wouldn't want someone to look at a chart showing the nutrition breakdown of different cheeses and think they should avoid specific varieties. "Those that are slightly higher in sodium or saturated fat, such as Parmesan, may have higher amounts of beneficial fermentation products." Finally, a word of caution - avoid processed cheese, often referred to as 'American cheese,' as it contains added ingredients like colourings and preservatives. While it's not inherently harmful, it doesn't provide the potential health perks that come with natural cheese. Emily also pointed out that this applies to dairy-free or plant-based 'cheese' alternatives, which frequently include coconut oil, a source of high saturated fat.
Daily Record
06-05-2025
- Health
- Daily Record
Food lovers told daily helping of one product 'slashes heart attack risk'
A new study has shown that eating a moderate amount of cheese can actually be good for your heart and help to reduce your risk of stroke - but there are a few important things to note Cheese enthusiasts, rejoice! Contrary to popular belief that its high saturated fat and sodium content should make it a no-go for persons with heart disease, cheese has been shown to possess multiple health benefits when consumed in moderation. Harvard Health Publishing highlights a 2023 review from Advances in Nutrition where researchers amalgamated data from numerous observational studies. These studies assessed the relationship between cheese consumption and overall health outcomes. The findings of the review were positive; they suggest moderate cheese intake - specifically around 42.5 grams or 1.5 ounces daily - may actually be beneficial. Such amounts have been associated with lowering the risk of stroke, heart disease, and cardiovascular-related mortality. Senior clinical nutritionist at Harvard-affiliated Massachusetts General Hospital, Emily Gelsomin, called this "reassuring news for cheese lovers". In her elaboration, she notes the role of fermentation in cheese production, reports Gloucestershire Live. This process employs helpful microbes which digest milk sugar—in other words, lactose—and proteins to churn out distinctive tastes. On top of this, Emily pointed out that some byproducts of fermentation might have mitigating effects on the potentially harmful sodium and saturated fat present in cheese. Fermentation does wonders, according to her. It prompts bacteria found in varieties such as Cheddar, Parmesan, and Asiago to break down milk proteins. This culminates in the creation of compounds akin to those found in blood pressure medications known as ACE inhibitors. The fermentation process in cheese-making also leads to the production of vitamin K. According to Emily, this helps slow down the accumulation of harmful calcium deposits in the arteries and valves of the heart. Cheeses like Muenster, Camembert, and Edam are known for their high vitamin K content. Best cheeses for heart health However, Emily noted that it's challenging to rank cheeses based on their health benefits, primarily due to a lack of studies comparing different types. She also highlighted that serving sizes differ among various cheeses. For instance, a serving of cottage cheese is four ounces, while Cheddar, Parmesan or Swiss cheese servings are typically one ounce. Certain cheeses have lower saturated fat content than others. Mozzarella and goat's cheese contain about 4g of saturated fat per ounce, whereas an ounce of Swiss, provolone, or cheddar has around 5g. Soft cheeses like Brie and blue cheese also fall into this category. Additionally, blue cheese, feta, and Parmesan tend to be higher in sodium compared to other varieties. Emily stated: "I wouldn't want someone to look at a chart showing the nutrition breakdown of different cheeses and think they should avoid specific varieties. "Those that are slightly higher in sodium or saturated fat, such as Parmesan, may have higher amounts of beneficial fermentation products." She also issued a final warning against processed cheese, often labelled 'American cheese', due to its added ingredients like colourings and preservatives. Although it's not inherently harmful, it doesn't provide the potential health advantages that natural cheese does. Emily also pointed out this applies to dairy-free or plant-based 'cheese', which frequently includes coconut oil, a source of high saturated fat.
