Latest news with #diet
The Independent
6 hours ago
- Health
- The Independent
The foods that colon cancer patients should avoid
A study of over 1,600 stage three colon cancer patients revealed that those who consumed proinflammatory foods like white bread, French fries, hot dogs, and soda had an 87 per cent higher risk of death compared to those with the least proinflammatory diet. Experts noted that these findings underscore the importance of diet and physical activity in colorectal cancer patient outcomes. The study, presented at the American Society of Clinical Oncology Annual Meeting, indicated that anti-inflammatory drugs did not significantly influence the diet-survival relationship, but higher physical activity levels correlated with better survival outcomes. Prior research also indicated that systemic inflammation can elevate the risk of colon cancer development. Experts recommend focusing on overall eating patterns, emphasising anti-inflammatory foods like dark leafy greens, vegetables, nuts, whole grains, and omega-3-rich protein.
Health Line
19 hours ago
- Health
- Health Line
Is More Protein Always Better?
While protein plays a vital role in a healthy diet, increasing intake beyond the body's needs doesn't necessarily lead to additional benefits. Plus, the health effects can vary significantly depending on the source of the protein. Protein is widely marketed as the cornerstone of a healthy diet, particularly in fitness culture and muscle-building communities. This narrative, sometimes referred to as 'protein propaganda,' promotes the idea that more protein automatically means better health, greater strength, and improved performance. While this nutrient is undeniably essential for muscle repair, immune support, and general health, the assumption that more is always better, no matter the source, is not supported by evidence. Here's what the research actually reveals. Health consequences of too much protein The body requires protein to repair tissues, produce enzymes and hormones, and support immune function. However, the idea that more of this nutrient directly translates to more muscle or better health is oversimplified. Excessive protein intake, especially beyond the body's needs, may not provide additional benefits and could potentially have drawbacks. Research suggests that very high protein intakes may not provide additional benefits and could lead to potential health concerns. This is especially the case when intake consistently exceeds the body's ability to use it effectively. It can put extra strain on your kidneys If you eat more protein than your body needs, especially over 2 grams (g) per kilogram (kg) of body weight a day (that's more than 140 g for someone weighing 70 kg, or 154 pounds), your kidneys have to work harder to get rid of the extra waste after breaking it down. Over time, this extra workload may cause damage, especially if you already have kidney problems or are at higher risk due to conditions like diabetes or high blood pressure. This is especially important if you're using protein supplements in high amounts. For instance, research from 2023 has linked high intake of these supplements to increased kidney strain, which may raise the risk of chronic kidney disease over time. Your body can only use so much for building muscle Research shows that your body can only use about 0.4 g of protein per kg of body weight in one meal to build muscle. That's around 28 g per meal for someone weighing 70 kg (154 pounds). Eating more than that won't necessarily build more muscle. Instead, the extra is often just used for energy or removed as waste. Spreading your protein across four meals per day helps your body use it more effectively. It can crowd out other important nutrients If you're overly focused on getting lots of protein, you might miss out on other important parts of a healthy diet, like fruits, vegetables, whole grains, and healthy fats. These provide fiber, vitamins, and minerals your body also needs to stay healthy. It may upset your gut Diets that are high in protein, especially from animal sources, can alter the balance of bacteria in your gut. This can affect digestion and may even lead to inflammation or other long-term health issues. Getting more protein from plant-based foods may be better for your gut health. Diets very high in protein, particularly from animal sources like meat, can disrupt the natural balance of bacteria in your gut. This imbalance may affect digestion and increase inflammation, which, over time, can contribute to gut-related problems and diseases such as inflammatory bowel disease (IBD). While some animal proteins, like dairy, might have protective effects, excessive meat consumption has been linked to a higher risk of gut inflammation. Overall, eating large amounts of animal-based protein may upset gut health, highlighting the importance of a balanced diet that includes a variety of protein sources. Personalized protein needs Determining the right amount of protein involves considering several factors: Activity level: More active individuals or those engaging in intense training may require more protein to support muscle repair and growth. Age: Older adults may need higher protein intake to prevent muscle loss associated with aging. Health goals: Individuals aiming to lose weight may benefit from higher protein intake to promote feelings of fullness and preserve lean muscle mass. Body composition: Those with higher muscle mass may require more protein to maintain and build muscle. Training intensity: Intense training plans may increase protein needs to repair and build muscle tissue. For most people, meeting the recommended protein requirements through a varied diet is sufficient to support health and fitness goals. Considerations for protein consumption When evaluating protein intake, consider these factors: Nutrient balance: Protein should be measured in specific units, for example, 30 g of protein, for accuracy. Quality versus quantity: The source and quality of protein matter as much as the amount. Whole food sources like lean meats, fish, eggs, dairy, legumes, and nuts provide additional nutrients beneficial for health. Individual variation: Protein needs vary based on personal factors, including age, weight, and activity level. Timing: The time that you consume protein can affect its effectiveness for muscle recovery and growth. Distributing protein intake evenly throughout the day may be more beneficial than consuming large amounts in one meal. Takeaway While protein is undeniably important for health, strength, and recovery, research does not support the idea that more is always better. Overconsumption of protein, especially from meat and supplements, can lead to health risks like kidney strain, gut imbalance, and nutrient deficiencies. A balanced approach that focuses on the quality and variety of protein sources, not just increasing the amount, is key to supporting long-term health.
Health Line
20 hours ago
- Health
- Health Line
15 Health and Nutrition Benefits of Sesame Seeds
Sesame seeds have many potential health benefits. For instance, they may protect against heart disease, diabetes, and arthritis. But you may need to eat significant amounts — a small handful per day — to gain health benefits. Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. They have been used in folk medicine for thousands of years. Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk. The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted. Here are 15 health benefits of sesame seeds. Good source of fiber Three tablespoons (27 grams) of unhulled sesame seeds provide 3 grams of fiber, which is 11% of the Daily Value (DV). Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes. May lower cholesterol and triglycerides Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides, which are risk factors for heart disease. Sesame seeds consist of 14% saturated fat, 44% polyunsaturated fat, and 38% monounsaturated fat. Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk. What's more, sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects. In a 2012 study, when 38 people with high blood lipids ate 5 tablespoons (40 grams) of hulled sesame seeds daily for 2 months, they experienced a 10% reduction in 'bad' LDL cholesterol and an 8% reduction in triglycerides compared to the placebo group. Nutritious source of plant protein Sesame seeds supply 4.77 grams of protein per 3-tablespoon (27-gram) serving. To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates, compounds that hamper protein digestion and absorption. Protein is essential for your health, as it helps build everything from muscles to hormones. Notably, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins — particularly legumes, such as kidney beans and chickpeas. On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don't provide in large amounts. May help lower blood pressure High blood pressure is a major risk factor for heart disease and stroke. Sesame seeds are high in magnesium, which may help lower blood pressure. Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure. In one 2011 study, people with high blood pressure consumed 2.5 grams of powdered black sesame seeds — a less common variety — in capsule form every day. A 2020 review confirmed that sesamin, a compound found in sesame seeds and their oil, lowered systolic ventricular blood pressure in both human and animal studies. At the end of one month, they experienced a 6% decrease in systolic blood pressure—the top number on a blood pressure reading—compared to the placebo group. May support healthy bones Sesame seeds — both unhulled and hulled — are rich in several nutrients that boost bone health, though the calcium is mainly in the hull. Three tablespoons of sesame seeds boast: Unhulled Hulled Calcium 20% of the DV 1% of the DV Magnesium 23% of the DV 20% of the DV Manganese 29% of the DV 15% of the DV Zinc 19% of the DV 15% of the DV However, sesame seeds contain natural compounds called oxalates and phytates, antinutrients that reduce the absorption of these minerals. Try soaking, roasting, or sprouting the seeds to limit these compounds' impact. One study found that sprouting reduced the concentration of phytate and oxalate by about 50% in both hulled and unhulled sesame seeds. May reduce inflammation Sesame seeds may fight inflammation. Long term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease. A 2014 study found that when people with kidney disease ate a mixture of 18 grams of flax seeds and 6 grams each of sesame and pumpkin seeds daily for 3 months, their inflammatory markers dropped 51‒79%. A 2020 review of clinical trials found that sesame consumption reduced the amount of interleukin-6 (IL-6), an inflammatory protein, but did not affect the level of other inflammatory markers like C-reactive protein (CRP) or tumor necrosis factor- α (TNF- α). A 2023 literature review found that sesamol, a lignan in sesame, effectively targets several inflammatory proteins, including IL-6 and TNF- α. More research is needed. May aid blood cell formation To make red blood cells, your body needs several nutrients, including those in sesame seeds. Three tablespoons of sesame seeds give: Unhulled Hulled Function Iron 22% of the DV 9% of the DV An essential component of hemoglobin, which carries oxygen in your red blood cells Copper 122% of the DV 37% of the DV Helps make hemoglobin Vitamin B6 13% of the DV 6% of the DV Helps make hemoglobin Soaked, roasted, or sprouted sesame seeds may increase the absorption of these minerals. May aid blood sugar management Sesame seeds are low in carbohydrates while high in protein and healthy fats, all of which may support blood sugar control. Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase. Maltase breaks down the sugar maltose, which is used as a sweetener for some food products. It's also produced in your gut from the digestion of starchy foods like bread and pasta. If pinoresinol inhibits your digestion of maltose, this may result in lower blood sugar levels. However, human studies are needed. Rich in antioxidants Animal and human studies suggest that consuming sesame seeds may increase your blood's overall amount of antioxidant activity. The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage your cells and increase your risk of many chronic diseases. Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease. May support your immune system Sesame seeds are a good source of several nutrients crucial for your immune system, including zinc, selenium, copper, iron, vitamin B6, and vitamin E. For example, your body needs zinc to develop and activate certain white blood cells that recognize and attack invading microbes. Keep in mind that even mild to moderate zinc deficiency can impair immune system activity. Whole sesame seeds supply about 19% of the DV for zinc in a 3-tablespoon (27-gram) serving. May soothe arthritic knee pain Osteoarthritis is the most common cause of joint pain and frequently affects the knees. Several factors may contribute to arthritis, including inflammation and oxidative damage to the cartilage that cushions joints. Research shows that sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect your cartilage. In a 2-month study, people with knee arthritis ate 5 tablespoons (40 grams) of sesame seed powder daily alongside drug therapy. They experienced a 63% decrease in knee pain compared to only a 22% decrease for the group on drug therapy alone. Additionally, the sesame seed group showed greater improvement in a simple mobility test and larger reductions in certain inflammatory markers compared to the control group. May support thyroid health Sesame seeds are a good source of selenium, supplying 188% of the DV in a 3 tablespoon serving. Your thyroid gland contains the highest selenium concentration of any organ in your body. This mineral plays a vital role in making thyroid hormones. In addition, sesame seeds are a good source of iron, copper, zinc, and vitamin B6, which also support the production of thyroid hormones and aid thyroid health. May aid hormone balance during menopause Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen. Therefore, sesame seeds might be beneficial for women when estrogen levels drop during menopause. For example, phytoestrogens may help counteract hot flashes and other symptoms of low estrogen. What's more, these compounds may decrease your risk of certain diseases — such as breast cancer — during menopause. However, further research is needed. Easy to add to your diet Sesame seeds can give a nutty flavor and subtle crunch to many dishes. To enhance the flavor and nutrient availability of sesame seeds, roast them at 350℉ (180℃) for a few minutes, stirring periodically, until they reach a light, golden brown. Try adding sesame seeds to: stir-fries steamed broccoli hot or cold cereal granola and granola bars bread and muffins crackers yogurt smoothies salads salad dressing hummus garnishes You can also use sesame seed butter or tahini instead of peanut butter or hummus. Ground sesame seeds — called sesame flour or sesame seed meal — can be used in baking, smoothies, fish batter, and more. However, sesame allergies have become more prevalent, so you may need to take caution when cooking for groups. The bottom line Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.
Health Line
20 hours ago
- Health
- Health Line
Food Quality May Lower Heart Disease Risk More Than Cutting Carbs, Fat
A new study suggests that food quality matters more than fat or carbs for heart health. A low carb, low fat diet could lack heart-protective nutrients and have too much of certain nutrients associated with heart disease risk. A balanced diet with high quality, unprocessed foods is best for your heart. When it comes to heart health, the quality of the food you eat could matter a lot more than simply cutting carbohydrates or fats. A new study suggests that rather than focusing solely on macronutrient counts, emphasizing whole, minimally processed, and plant-based foods while limiting refined grains, added sugars, and animal products can significantly reduce the risk of coronary heart disease. The study was presented at the American Society for Nutrition's annual meeting, NUTRITION 2025, which was held in Orlando, Florida, from May 31 to June 3. The researchers' findings highlight a shift toward more personalized and nuanced dietary guidance for cardiovascular health. Restricting fat, carbs insufficient for heart health For years, low-carbohydrate (low carb) and low fat diets have dominated nutrition advice as methods to improve health, manage weight, and reduce risks of chronic diseases such as heart disease. However, the scientific community has debated how much these diets truly protect the heart, especially when the quality of foods consumed within these diets varies greatly. Researchers at Harvard T.H. Chan School of Public Health shed light on this important question, concluding that food quality is just as critical, if not more so, than merely restricting carbs or fats. The large-scale study followed nearly 200,000 males and females from three major U.S. cohort studies: the Health Professionals Follow-Up Study, the Nurses' Health Study, and the Nurses' Health Study II. Researchers tracked participants' dietary habits and heart disease outcomes over 25 years. Detailed food frequency questionnaires allowed the team to assign scores based on the healthfulness of the foods consumed within low carb and low fat diets. They found a clear association between low carb and low fat diets that emphasize high quality foods (i.e., whole grains, fruits, vegetables, nuts, and legumes) and a roughly 15% lower risk of developing coronary heart disease. Conversely, diets low in carbs or fat but high in unhealthy foods like refined grains, sugary snacks, processed meats, and animal fats carried a higher risk of heart disease. 'Healthy versions of these diets — those rich in plant-based foods and whole grains — were linked to better heart health outcomes and improved metabolic function. In contrast, low-carb and low-fat diets emphasizing unhealthy foods were associated with a higher risk of heart disease,' Lead study author Zhiyuan Wu, PhD, a postdoctoral research fellow in the Department of Nutrition at Harvard, explained in a press release. This suggests that simply cutting carbs or fats without considering the source and quality of these macronutrients can be counterproductive. To deepen their understanding, the research team also measured blood metabolites — a wide range of biological markers related to metabolism — in a subset of over 10,000 participants. This allowed them to observe how different diet qualities influenced metabolic regulation and lipid profiles in the body. The findings showed that healthy and unhealthy versions of low carb and low-fat diets distinctly affected plasma lipid species and other metabolites, which are important indicators of cardiovascular health. Interestingly, the study differentiated between various types of low carb and low fat diets. For example, 'animal-based' low carb diets, which tend to be higher in saturated fats and proteins from animal products, were linked to increased heart disease risk. On the other hand, 'vegetable-based' or plant-focused low carb diets showed more favorable outcomes. Similarly, unhealthy low fat diets that rely heavily on refined carbohydrates and added sugars also increased risk, whereas healthy low fat diets emphasizing whole foods lowered it. Food quality matters more than macronutrient intake Yaa Boakye, a registered dietitian nutritionist, personal trainer, and nutrition consultant, said it's helpful to think of food quality like a grading rubric for your body. Boakye wasn't involved in the study. 'Imagine asking a student to write a book report without providing the grading rubric; they may complete the assignment, but without clear direction, their work might miss the mark,' she told Healthline. Boakye noted that food quality is akin to the rubric in that your body uses it to interpret what you eat. 'It is not enough to check off a box labeled 'low carb' or 'low fat' — we need to examine what is actually in the food: fiber content, added sugars, sodium, micronutrients, and anti-inflammatory or proinflammatory compounds,' she explained, adding that carbohydrates, fats, and proteins are only broad categories. 'A carbohydrate could be a refined white roll or a fiber-rich lentil; a fat could be processed trans fat or cold-pressed olive oil,' she said. 'Food quality helps us zoom in on these differences.' Boakye added that when individuals simply follow a low fat or low carb diet without considering these nuances, they tend to overlook important nutrients that have consequences for heart health. 'High sodium levels, added sugars, lack of fiber, and insufficient antioxidants are all red flags that often go unnoticed,' she said, adding that you could be meeting your macro targets but still consuming a diet conducive to hypertension, poor cholesterol profiles, or systemic inflammation. 'A 'low fat' diet lacking magnesium, potassium, and omega-3s could backfire, while a 'low carb' plan omitting prebiotic-rich plants or colorful fruits might hinder gut health and indirectly stress the cardiovascular system,' she added. How to eat a heart-healthy diet Registered dietitian Ayanna Smart, author of The Dementia Dietitian blog, said a balanced diet with high quality food is the key to steady blood sugar, optimal blood pressure, a healthy weight, and improved cholesterol levels — all of which can support a strong heart. Smart wasn't involved in the study. She advised following the plate model, which involves filling one-half of your plate with vegetables and fruit, one-quarter with lean proteins (including meat, fish, beans, or lower-fat cheese), and one-quarter with whole grains. 'Making this your plate automatically reduces the amount of carbohydrate you eat and reduces the fat that you're eating because it removes a lot of excess fats that can enter someone's diet through eating higher fat foods,' she told Healthline. Smart further noted that vegetables and fruit contain fiber, which helps keep you full so you're less tempted to snack between meals. They also contain vital nutrients like vitamins, minerals, and antioxidants, which help protect your heart and blood vessels. According to Smart, whole grains also contain fiber and B vitamins. 'All this fiber helps better control blood sugar,' she said. 'Poorly controlled blood sugar contributes to heart disease by damaging blood vessels, so better blood sugar control reduces heart disease risk.' Smart added that eating lean proteins like lean meats, beans, and legumes helps keep your saturated fat intake low. Additionally, eating nuts can provide healthy polyunsaturated and monounsaturated fats that aid in keeping the 'bad' low-density lipoprotein (LDL) cholesterol in check. She added that a diet filled with high quality foods will naturally include fewer highly processed foods, which reduces your intake of sodium, saturated fat, and excess calories. 'Reducing the amount of highly processed foods you eat helps to protect your cardiovascular health by helping to control blood pressure and reduce your risk of developing atherosclerosis (hardening of the arteries) and helps to prevent excess weight gain,' Smart concluded.
Telegraph
a day ago
- Health
- Telegraph
Your ‘five-a-day' now includes chocolate... and wine
For those people who find cramming in five portions of fruit and veg a day about as appealing as limp lettuce, scientists have good news: now you can count red wine and dark chocolate. A new five-a-day diet including tea, apples, oranges and berries – all foods rich in chemicals called flavonoids - will help people to live longer, a study has found. Flavonoids have a range of benefits, including lowering high blood pressure and dampening inflammation. Scientists have long known them to be good for health, but the new study is the first to investigate the benefits of a diversity of different flavonoids, not just the quantity. There are five main groups of flavonoids covering dozens of unique chemicals, but one main tranche is anthocyanins, found in abundance in grapes and red wine. Tea is rich in flavan-3-ols, another flavonoid, while orange juice is full of flavonones, and kale has high levels of flavones. Some foods, such as apples and tea, contain several flavonoids of different categories, while some only contain one. Scientists looked at the benefits of a diversity of these chemicals in a person's diet by assessing almost 125,000 Britons enrolled in the UK Biobank. Specific food and drink intake was compared to health outcomes over a decade of follow-up by scientists at Queen's University Belfast. Participants who consumed at least 1,000 milligrams of flavonoids a day were a fifth less likely to die during the study period, data showed, confirming that flavonoid quantity was linked to better health. Further analysis on the impact of flavonoid diversity found people in the lowest 20 per cent of the study consumed on average just one food product which was rich in flavonoids a day. Those in the top 20 per cent who ate five portions of flavonoid-rich foods a day were found to have a 16 per cent lower risk of death during the study period. Prof Aedín Cassidy, study author and chair in nutrition and preventive medicine at Queen's University Belfast, told The Telegraph: 'A flavonoid 'five-a-day' has the potential to reduce mortality. 'The data suggest that there is a benefit to consuming a wide range of flavonoids beyond that of simply consuming a high quantity as different flavonoids work in different ways, some improve blood pressure, others help with cholesterol levels and decrease inflammation. 'So having a variety of flavonoid-rich foods is important – eg one apple, a handful of berries, two cups of tea, and one orange. Other rich sources are onions, red wine, grapes, plums, and red cabbage.' People who hit their flavonoid five-a-day were also found to be 10 per cent less at risk of cardiovascular disease, when accounting for factors such as sex, education, BMI, profession, income, alcohol and smoking habits, prior medical history and other aspects of diet. The cancer risk was also 20 per cent lower for five-a-dayers compared to those who ate just one of their five-a-day, the study found. Risk of respiratory conditions was eight per cent lower, data showed, and there was no link for neurodegenerative conditions. 'Our findings highlight the importance of consuming a diverse range of flavonoids for the management of chronic disease risk, which, from a public health perspective, provides support for consuming a variety of flavonoid-rich foods such as green and/or black tea, berries, apples, oranges and grapes,' said the study authors in their paper. 'The collective actions of multiple flavonoids appear to lead to greater health protection compared with single subclasses or compounds. 'We found that consuming both a higher quantity and wider diversity of dietary flavonoids appears better for longer-term health than higher intakes of either component alone.'
