Latest news with #DepartmentofNutritionalSciences
Daily Mirror
3 days ago
- Health
- Daily Mirror
Scientist says common superfood can reduce cholesterol 'in just 10 days'
A Zoe expert has shared simple tips that can help to reduce cholesterol in just 10 days, with one item potentially seeing a 10 per cent cut in cholesterol levels, if replacing 'bad' fats A health expert has shared straightforward advice for slashing cholesterol levels in just 10 days - and warned people off low-fat eating plans. And she said one particular food could be capable of cutting cholesterol by 10 per cent. During an appearance on the Zoe podcast, Dr Sarah Berry, a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE revealed encouraging news for those battling high cholesterol - a condition that can trigger heart complications. Dr Berry explained that individuals can achieve dramatic improvements rapidly through straightforward dietary adjustments. She emphasised that people should examine the types of fats they consume - but stressed they must absolutely not adopt a low-fat eating plan. Crucial modifications include consuming more nuts and seeds - with nuts potentially delivering a swift 10 per cent reduction in cholesterol levels when substituting 'harmful' fats, reports Gloucestershire Live. Dr Berry addressed the matter of combating cholesterol through nutrition. Low-density lipoprotein (LDL) cholesterol is a type of lipoprotein that transports cholesterol throughout the bloodstream and is occasionally referred to as "bad" cholesterol. Speaking on the Zoe Podcast, she said previously: "You can do a lot. And the great news is that there is so much evidence for just how beneficial diet can be in lowering your cholesterol and lowering your LDL your in B levels. So what I would start with is I would start by thinking about the type of fat we're eating. And so this is where I would caution anyone to change to a low fat diet because they have high cholesterol. "Don't do that, and I think that's radical for lots of people. I just want to say this really clearly. If you have high cholesterol, should you switch to a low fat diet? However, you need to make sure you're eating the right types of fat. This is really important. So whilst I think that people should follow a moderate-fat diet, I don't think people should go to a low fat diet. I think what's really important to say is it has to be from the right types of fat. It has to be from poly and monounsaturated fat sources, not from saturated fat sources." She revealed that consuming seeds was an excellent method of incorporating polyunsaturated fatty acids into your meals and added: "These are the kind of fats that are found in seed oils and are found in many different plant-based products. Many different nuts and seeds, for example, actually have a huge impact on lowering our LDL cholesterol, so just by increasing your intake of polyunsaturated fatty, you can reduce your LD cholesterol. "If you add nuts to someone's diet, you can significantly reduce cholesterol by 5 to 10% just by adding nuts into the diet. " She explained this was based on people swapping unhealthy fats for nuts. Regarding animal fats, she warned people must cut back on red meat as this contains saturated fats which increases cholesterol levels. She added: "Saturated fat is one of the most potent factors in our diet that raises cholesterol." On the topic of dairy, she defended certain products, particularly fermented ones like cheese and yoghurt, stating they don't raise saturated fat levels and have been unfairly demonised. Dr Berry clarified: "But actually fermented dairy, which is the cheeses, which is the yoghurt, actually doesn't have a cholesterol-raising effect. I'm not saying that we should gorge on cheese. But it's not the primary thing that you're worrying about." She advised cutting down on refined carbs such as white rice, bread, sugar, explaining: "The kind of carbohydrates you get in these very heavily processed types of foods that we're eating far too much of. Now. What happens is is they're delivered to the liver, and then if you're eating them in excess IE, your body doesn't need them at that immediate point in time for energy. "They're converted then in the liver, into triglycerides which are released." On the subject of normal carbohydrates, Dr Berry emphasised: "While we talk about carbohydrates, it's really important not to demonise all of them because we know that wholegrain carbohydrates... So if we think of whole grain bread, for example, we know that whole grains actually do have a beneficial effect in terms of our cholesterol. So whilst I'm very pro increasing the types of healthy fats in our diet, we shouldn't do it at the expense of whole grains. We must do it at the expense of these refined kind of white carbohydrates."
Jordan News
20-07-2025
- Health
- Jordan News
Mango: Is It Safe for People with Diabetes? - Jordan News
Mango: Is It Safe for People with Diabetes? Mango is one of the most popular fruits of the summer—sweet, juicy, and tropical. However, it often sparks debate among people with diabetes who seek low-sugar fruits or natural sugar alternatives. Since individuals with diabetes need to carefully monitor their carbohydrate and sugar intake, the natural sugar content in mango raises an important question: Is it safe to eat? Can it be part of a balanced diet? اضافة اعلان Here's why this sweet fruit can be a smart choice for people with diabetes: Mango can be included in a diabetes-friendly diet when consumed in moderation, thanks to its natural sugars. It is also rich in nutrients, fiber, and antioxidants that promote overall health and may help regulate blood sugar levels. One cup of sliced mango (about 165 grams) contains: 99 calories 25 grams of carbohydrates 22.5 grams of natural sugar 2.6 grams of dietary fiber 67% of your daily vitamin C needs 18% of folate 20% of copper 10% of vitamins A and E 6% of potassium These nutrients boost immunity, support metabolism, and promote overall well-being. Importantly, mango has a low glycemic index (GI) of about 51, which means it raises blood sugar levels more slowly than high-GI foods. Its fiber content also slows digestion and sugar absorption, reducing the risk of sudden spikes in blood sugar. While more than 90% of mango's calories come from sugar, its nutritional value makes it a better option than many processed snacks, thanks to its balance of natural sugars, fiber, and micronutrients. What Do Studies Say About Mango? Several studies support moderate mango consumption: A 2014 study published in Nutrition and Metabolic Insights found that overweight individuals who consumed 10 grams of freeze-dried mango daily experienced improvements in blood sugar levels. Research by Oklahoma State University's Department of Nutritional Sciences indicated that mango polyphenols may help reduce obesity and improve glucose tolerance. A more recent study in the journal Food & Function found that mango consumption improved insulin sensitivity and reduced inflammation markers in adults. These findings support the idea that mango can be part of a diabetes-friendly diet—if consumed properly. How to Make Mango More Diabetes-Friendly If you have diabetes, you don't have to avoid mango entirely. The amount you eat and what you eat it with can make a big difference. Here's how: Start with portion control. One standard carbohydrate serving is about 15 grams. Half a cup of sliced mango (about 82.5 grams) contains roughly 12.5 grams of carbohydrates—a safe starting point for most people with diabetes. Pair mango with protein or healthy fat. For example, combine mango slices with Greek yogurt, cottage cheese, a boiled egg, or a handful of nuts. Or blend it into a smoothie with protein powder and chia seeds. These combinations help slow digestion, reduce blood sugar spikes, and sustain energy levels. Avoid processed mango juices and dried or sweetened mango products, which often contain added sugars and lack fiber. These can cause faster and higher blood sugar spikes. Stick to fresh mango in controlled portions. When Is the Best Time for Diabetics to Eat Mango? Timing is key when it comes to fruit and blood sugar. Nutritionists and doctors often recommend eating fruits like mango earlier in the day, when your body's insulin sensitivity is naturally higher. This means your body is more efficient at handling carbs and turning them into energy. Another simple trick: cut mango into small cubes to slow down your eating and enjoy the flavor in smaller, more satisfying bites. Also, understand how your body processes mango sugar: about 30% of mango's sugar is fructose, which is metabolized by the liver. While moderate fructose intake is fine for most people, excessive intake may raise triglyceride levels—a type of blood fat linked to heart disease, especially in those with diabetes or high cholesterol. In Summary: Mango can be a healthy and enjoyable treat for people with diabetes when eaten mindfully—by considering the timing, portion size, and food combinations. Moderation is key. Start with small servings, monitor your blood sugar response, and combine mango with protein or healthy fats to reduce its impact on your blood sugar. Always consult your doctor or a dietitian before making changes to your diet, especially if you have concerns about blood sugar control. — Times of India
New York Post
26-06-2025
- Health
- New York Post
Just 3 ounces of these 3 tasty foods can help with constipation
Time to call for back up. There are few sensations as uncomfortable as being blocked up, feeling like there's a bowling bowl in your belly, taking several hopeful trips to the bathroom only to come up empty. Luckily, you don't necessarily need medication to get relief from constipation — just a few of these pantry staples will do the trick. 4 You don't necessarily need medication to get relief from constipation — just a few of these pantry staples will do the trick. Graphicroyalty – Research recently presented at the Digestive Disease Week conference suggests grandma really did know best: prunes, raisins and dried apricots will let your people go. The study put 150 participants with chronic constipation into one of three groups: one that consumed three ounces of the dried fruits daily, one that drank the juice of said fruits and one that took a sugar water placebo for a month. Because they are committed to science, the researchers took rigorous notes on any changes in poop at the end of every seven-day dump. While the juice helped, the most marked improvements in bowel movements — and mood — came from the fruit group. Stool weight — which is a good marker of how everything is operating down there — jumped by 21 grams per day in the dried fruit-eating group, compared to a paltry 1.6 grams with the placebo cohort. 4 Research recently presented at the Digestive Disease Week conference suggests grandma really did know best: prunes, raisins and dried apricots will let your people go. M-Production – And the lucky ducks in the groups that consumed the fruit in both its dry and juiced form had 1.3 times as many spontaneous bathroom breaks per week than the suckers stuck with the placebo. 'People who ate dried fruit had more complete bowel movements than those taking the placebo and the weight of their stools increased significantly,' Dr. Simon Steenson, Postdoctoral Research Associate in the Department of Nutritional Sciences at King's College London, told 'They also reported a higher level of treatment satisfaction, without any significant side effects.' Steenson noted that while 'chronic constipation is something that can be embarrassing…it affects one in 10 people globally,' which is nothing to fart at. 4 The magic of raisins, dried apricots and prunes lies in their high content of fiber — which aids digestion — and sorbitol, which pulls water into the intestines, making stools softer and easier to pass. Pixel-Shot – He also pointed out that 80% of the US population doesn't meet the recommendation guidelines for dried fruit, which is the three ounces used in the study or half a cup. The magic of raisins, dried apricots and prunes lies in their high content of fiber — which aids digestion — and sorbitol, which pulls water into the intestines, making stools softer and easier to pass. Just make sure not to have too much, otherwise it might literally backfire. And if you're concerned about the sugar content of these fruits, Steenson believes there are bigger baddies out there. 4 The sugar content in these dried fruits is 'less of a concern than the sugar in sodas and is unlikely to be an issue for our calorie intake or blood glucose,' Steenson said. Peruphotoart – 'It's true that dried fruit does contain quite a lot of sugar, but this is contained within the cells of the fruit and so it takes time for our bodies to break down and release this sugar,' he told the outlet. 'So, it is less of a concern than the sugar in sodas and is unlikely to be an issue for our calorie intake or blood glucose.' It's worth noting that this study has not yet been peer-reviewed and was funded by the International Nut and Dried Fruit Council (INC). However, it is also the largest clinical trial to date to see if these foods could relieve constipation — and, anyway, the evidence speaks for itself. Finally, in addition to giving your bowels their freedom back, you can keep raisins, prunes and dried apricot in the pantry for quite some time — because they will outlive you and everything you love.
Medscape
29-05-2025
- Health
- Medscape
Mixed Dietary Patterns Among Patients With Psoriasis
A recent study found that patients with psoriasis showed better adherence to a Mediterranean-style diet but a higher consumption of processed foods than participants without psoriasis. However, patients with more severe psoriasis and with comorbidities were more likely to have a lower overall diet quality, suggesting opportunities for targeted dietary interventions. METHODOLOGY: Researchers analysed 2613 patients with psoriasis (mean age, 56.5 years) identified through self-report and/or linked health records at baseline using data from the UK Biobank and compared them with 120,555 participants without psoriasis (mean age, 56.2 years). Dietary intake was assessed through online 24-hour recalls conducted every 3-4 months over 1 year through the Oxford WebQ questionnaire. Researchers estimated participants' adherence to national food-based dietary guidelines (Eatwell Guide) and a Mediterranean-style diet by nutrient and food group intakes determined from 24-hour dietary recalls. Associations among the severity of psoriasis, presence of major comorbidities, and diet quality were evaluated using regression models with covariate adjustments. TAKEAWAY: Both groups had the same Eatwell Guide score (mean ± SD, 3.9 ± 1.7), but the psoriasis group had a higher Alternative Mediterranean Diet score than the non-psoriasis group (mean ± SD, 4.4 ± 1.8 vs 3.8 ± 1.7; P < .0001). < .0001). Patients with psoriasis reported a significantly higher intake of red and processed meat, sodium, free sugars, and alcohol than participants without the condition (all P < .05). < .05). Patients with psoriasis who had one or more comorbidities had significantly lower Eatwell Guide and Alternative Mediterranean Diet scores (beta coefficient [β], −0.184; 95% CI, −0.354 to −0.014; P = .034 and β, −0.266; 95% CI, −0.442 to −0.089; P = .003, respectively). = .034 and β, −0.266; 95% CI, −0.442 to −0.089; = .003, respectively). The proportion of patients with psoriasis who had at least five portions of fruits and vegetables per day was significantly lower for those on systemic treatment than for those with no reported treatment (odds ratio, 0.69; 95% CI, 0.48-0.98; P = .040). IN PRACTICE: "Participants with psoriasis showed slightly better adherence to a Mediterranean-style diet (assessed between 0 and 6 years after recruitment) compared to those without psoriasis, which may indicate an active interest in dietary changes for symptom management in this population. However, their diets were also higher in processed meat, sodium, free sugars, and alcohol," the authors wrote. "These findings underscore the role of dietary management in preventative care for psoriasis," they concluded. SOURCE: This study was led by Yifan Xu, PhD, Department of Nutritional Sciences, School of Life Course and Population Sciences, Faculty of Life Sciences and Medicine, King's College London, London, England. It was published online on May 21, 2025, in Clinical Nutrition . LIMITATIONS: The cross-sectional study design limited the establishment of causal inference, as dietary changes may have occurred both before and after diagnosis. Self-reported 24-hour recall data may have been subjected to misreporting and recall bias. The assessment of psoriasis severity on the basis of self-reported medication use lacked the reliability offered by clinical measurements like the Psoriasis Area and Severity Index or Dermatology Life Quality Index. The study population's restricted age range at enrolment (40-69 years) and tendency towards health consciousness limited the study's generalisability. DISCLOSURES: This study was funded by a grant from the British Skin Foundation. One author declared receiving honoraria and/or research grants from AbbVie, Almirall, Anaptysbio, Artax, Boehringer Ingelheim, Boots UK, Bristol Meyers Squibb, Evelo Bioscience, GSK, Inmagene, Johnson & Johnson, Lilly, Novartis, Sun Pharma, and UCB.
Yahoo
23-03-2025
- Health
- Yahoo
Want To Lower Cholesterol Without Meds? Eating This Nut Might Be The Answer, Per A New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." In the world of nuts, pecans have always reigned supreme as a fan favorite. It makes sense: They deliver a delicious flavor and add flare to any dish. Plus, they're really good for your health. Pecans have several key nutrients (including fiber, copper, thiamine, and zinc) and can help improve blood sugar, as well as heart and brain health, per Healthline. And now, thanks to a new study, there's one more reason to add pecans to your list of best snacks: They could help lower your cholesterol. At least, that's the major takeaway from a new study published in The American Journal of Clinical Nutrition. And since high cholesterol is linked to serious health complications like heart disease and stroke, this is news worth paying attention to. Below, the study co-author and a dietitian break down the science behind these findings, and explain what they mean for your diet. Meet the experts: Jessica Cording, RD, CDN, author of The Little Book of Game-Changers; Kristina Petersen, PhD, study co-author and associate professor in the Department of Nutritional Sciences at Penn State University The randomized controlled trial had 138 participants either consume 57 grams (or 2 ounces) of pecans a day in place of their usual snacks or to keep on eating their usual diet. After 12 weeks, the researchers discovered that people in the pecan-eating snack group lowered their total cholesterol by about 8.1 mg/dL. They also had drops in their low-density lipoprotein (LDL or 'bad') cholesterol, non-high-density lipoprotein (HDL or 'good') cholesterol, the ratio of total cholesterol to HDL cholesterol, and triglycerides (a type of fat in the blood) compared to those who didn't eat pecans. In total, that marks a total cholesterol reduction of about 3.75 percent, and for LDL-C, about 6.6 percent. There was a slight downside, though: People in the pecan group gained more weight than those in the regular diet group. The study didn't dive into how pecans may improve cholesterol, but WH tapped trusted experts to better understand this relationship. And they had a few theories. For starters, pecans contain unsaturated fats, fiber, and plant sterols, which are known to lower blood cholesterol levels, says Kristina Petersen, PhD, study co-author and associate professor in the Department of Nutritional Sciences at Penn State University. And in the study, pecans 'displaced' less healthy snack foods, allowing people to focus on healthier choices, she points out. Pecans are also rich in oleic acid, which is a form of unsaturated fat that's linked with lower LDL and HDL cholesterol, points out Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. 'Generally speaking, oleic acid is considered heart-healthy,' she says. Pecans are rich in soluble fiber, which binds to cholesterol in the stomach and helps to escort it out of the body, Cording explains. 'That fiber is very helpful for managing cholesterol,' she says. One more thing to consider: Pecans provide polyphenols and antioxidants that can help protect cells from oxidative stress (an imbalance of free radicals and antioxidants in the body that leads to cell damage), and this indirectly impacts your cholesterol, according to Cording. 'If your cells have undergone a lot of damage from poor diet, sedentary lifestyle, and stress, your body isn't going to work as efficiently,' she says. 'But eating an antioxidant-rich diet helps your cells by extension and helps the body do things more efficiently, including clearing fat from the food we eat. That can be reflected in cholesterol numbers.' It's best to aim for two ounces of pecans a day, which is about two medium handfuls, Petersen says. Nuts are a solid source of plant-based protein and a heart-healthy food, Cording says. Women's Health actually did a deep dive into the protein benefits of various nuts you can dive into for more information. They're also a nutrient-dense food, giving you a lot of bang for your eating buck, Petersen says. And they're versatile, too, as far as food goes. 'Nuts can be incorporated into the diet in many ways e.g. eaten plain as a snack, added as a topping to oatmeal, breakfast cereal or yogurt, or used as a plant protein alternative to meats,' Petersen says. If you're looking to ramp up your diet, 'nuts a great way to add nutrition to a meal,' Cording says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
