More Cranberries

Cranberry is associated with multiple health benefits, which are mostly attributed to its high content of (poly)phenols, particularly flavan-3-ols. However, clinical trials attempting to demonstrate these positive effects have yielded heterogeneous results, partly due to the high inter-individual variability associated with gut microbiota interaction with these molecules. In fact, several studies have demonstrated the ability of these molecules to modulate the gut microbiota in animal and in vitro models, but there is a scarcity of information in human subjects. In addition, it has been recently reported that cranberry also contains high concentrations of oligosaccharides, which could contribute to its bioactivity. Hence, the aim of this study was to fully characterize the (poly)phenolic and oligosaccharidic contents of a commercially available cranberry extract and evaluate its capacity to positively modulate the gut microbiota of 28 human subjects. After only four days, the (poly)phenols and oligosaccharides-rich cranberry extract, induced a strong bifidogenic effect, along with an increase in the abundance of several butyrate-producing bacteria, such as Clostridium and Anaerobutyricum. Plasmatic and fecal short-chain fatty acids profiles were also altered by the cranberry extract with a decrease in acetate ratio and an increase in butyrate ratio. Finally, to characterize the inter-individual variability, we stratified the participants according to the alterations observed in the fecal microbiota following supplementation. Interestingly, individuals having a microbiota characterized by the presence of Prevotella benefited from an increase in Faecalibacterium with the cranberry extract supplementation.

Short term supplementation with cranberry extract modulates gut microbiota in human and displays a bifidogenic effect — https://www.nature.com/articles/s41522-024-00493-w

The further I got into reading this study the more I realized it was way over my pay grade.

I’ll sumarize – eat more cranberries because they’re good for you.

My earlier post Cranberries was much easier to understand.

Cantaloupe Anyone?

The deadly cantaloupe Salmonella outbreak in Canada has now sickened at least 164 people in that country, according to Public Health Canada. Sixty-one of those people have been hospitalized, and seven deaths have been reported. Those same cantaloupes have sickened at least 302 people in the United States, with four deaths; three in Minnesota and one in Oregon.

https://foodpoisoningbulletin.com/2023/deadly-cantaloupe-salmonella-outbreak-in-canada-sickens-164/

My local store has whole cantaloupes on sale this week three for $5.00.

I don’t think they’ll sell many.

Cranberries

A global study looking at the benefits of cranberry products published in Cochrane Reviews has determined cranberry juice, and its supplements, reduce the risk of repeat symptomatic UTIs in women by more than a quarter, in children by more than half, and in people susceptible to UTI following medical interventions by about 53%.

Flinders University. “A myth no more: Cranberry products can prevent urinary tract infections for women: New medical evidence shows consuming cranberry products is an effective way to prevent a UTI.” ScienceDaily. http://www.sciencedaily.com/releases/2023/04/230420080722.htm (accessed April 23, 2023).

Journal Reference – Gabrielle Williams, Deirdre Hahn, Jacqueline H Stephens, Jonathan C Craig, Elisabeth M Hodson. Cranberries for preventing urinary tract infections. Cochrane Database of Systematic Reviews, 2023; 2023 (4) DOI: 10.1002/14651858.CD001321.pub

UTI is short for urinary tract infection but if you are prone to these infections you already knew that.

A Study (funded by the Hass Avocado Board) Suggests Women Can Reduce Their Visceral Abdominal Fat by Eating an Avocado a Day – (this is not a joke)

Female participants who consumed an avocado a day as part of their meal had a reduction in visceral abdominal fat — the hard-to-target fat associated with higher risk — and experienced a reduction in the ratio of visceral fat to subcutaneous fat, indicating a redistribution of fat away from the organs. However, fat distribution in males did not change, and neither males nor females had improvements in glucose tolerance.

University of Illinois at Urbana-Champaign. “Avocados change belly fat distribution in women, controlled study finds.” ScienceDaily. ScienceDaily, 7 September 2021. www.sciencedaily.com/releases/2021/09/210907110702.htm.

I love reading about studies that demonstrate the positive health benefits of a particular product where the organization that funded the study has as its primary objective to increase sales of the product that was studied.

Association Between Fruit Intake and Diabetes Risk

A healthy diet including whole fruits, but not fruit juice, may play a role in mitigating T2DM risk.

Associations Between Fruit Intake and Risk of Diabetes in the AusDiab Cohort — The Journal of Clinical Endocrinology & Metabolism, dgab335, https://doi.org/10.1210/clinem/dgab335

Link to the journal study above.

But if you want the highlights play the video that follows.

I had three servings of fruit today.

I also rescued a tiny turtle.

Guacamole – Asian Inspired and Updated

Xmas 2020

Guttenberg New Jersey is a tiny town on the Hudson River. Guttenberg (https://en.wikipedia.org/wiki/Guttenberg,_New_Jersey) was where I first tasted Guacamole. I was in my early 20’s and a restaurant on the river named The Lighthouse was reported to have the best Fettuccine Alfredo in the state. So if a restaurant had the best fettuccine I had to go. The night I went the crowd was out the door and everyone was shuffled into the bar so that the business could sell more alcohol while you waited patiently for a table that was probably empty the entire time you were waiting. As I made my way to the bar atop the counter sat a large bowl filled with green stuff.

“What the hell is that?”

The bartender gave me a look like what planet do you live on and said,

“Guacamole.”

“What the hell is Guacamole?”

Realizing I was a true Yankee who lacked any sense of cultural awareness outside of the NY-NJ area his tone softened.

“Avocado dip. You eat it with chips.”

Next to the bowl of green stuff was a bowl of chips. I still didn’t know what Guacamole was because I didn’t know what an avocado was. My educational enhancement options at the time were limited in the pre-Internet, pre-cellphone days and the bartender left to serve someone else who was more likely to spend more money on alcohol. I wasn’t getting enough information to discern what the green stuff actually was. I remember grabbing what I thought was a potato chip, took a dip, and ate Guacamole for the very first time in my life. Funny to think back on this because I recall nothing about the Guacamole. All I remember was the chip.

When the bartender came back hoping I would finally order an beverage I asked,

“What the hell kind of chip is that?”

“Corn.”

And with an attitude of this guy is asking too many questions and wasting my time he went off to serve someone else. Thus ends the story of my first encounter with Guacamole and CORN chips. I wouldn’t have any more such encounters until I moved to Texas and tried Mexican (actually Tex-Mex) food. But this is another story altogether.

BTW I love Guacamole now and I know what a corn chip is.

Asian and Alton Brown Inspired Guacamole

  • 3 ripe avocados, halved, pitted, peeled
  • 1 large lime for fresh squeezed lime juice
  • 1/2 teaspoon salt.
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cayenne pepper
  • 1 teaspoon garlic powder
  • 1 clove garlic minced
  • 2 tablespoons medium red onion, minced
  • 1 medium sized tomato, diced
  • 2 tablespoons chopped fresh cilantro
  1. Scoop the avocado into a small mixing bowl.
  2. Squeeze most (but not all) of the lime juice over the fruit.
  3. With a fork or a spoon mash the avocado but leave some small chunks (for chunkiness).
  4. Fold in the remaining ingredients and mix well.
  5. Sample for seasoning and adjust to your taste.
  6. Serve with CORN chips.

Tips

I take a paper towel and gently drain the tomatoes before adding to the fruit. The paper towel will absorb excess juice, pulp, and seeds. This dip is basically the kid version and is very mild. The adult version can be bold. I usually add several dashes of hot sauce. Fresh garlic and jalapeño peppers will also give a nice kick. Remember the most but not all part of the lime juice? If you’re not serving immediately, squeeze some lime juice over the top of the dip (don’t mix in) and stick it in the fridge. This will help delay oxidation. No one likes brown Guacamole.

Update 08.13.22

I was making guac today and realized writing no one likes brown guacamole may be misread as me not liking Brown’s guacamole as in Alton Brown’s recipe here https://www.foodnetwork.com/recipes/alton-brown/guacamole-recipe-1940609.

So to be clear my Asian Inspired Guacamole is derived from Alton’s recipe. No jalapeño though.

An Avocado a Day Keeps Your Gut Happy

Avocadoes May Lower LDL

This Guacamole is Tiny Human Approved.

Photo by Isabella Mendes on Pexels.com

The Other Tiny Human

An Avocado a Day Keeps Your Gut Happy

The researchers found that people who ate avocado every day as part of a meal had a greater abundance of gut microbes that break down fiber and produce metabolites that support gut health. They also had greater microbial diversity compared to people who did not receive the avocado meals in the study.

University of Illinois College of Agricultural, Consumer and Environmental Sciences. “An avocado a day keeps your gut microbes happy, study shows.” ScienceDaily. http://www.sciencedaily.com/releases/2020/12/201215175758.htm (accessed December 16, 2020).

Journal Reference

Sharon V Thompson, Melisa A Bailey, Andrew M Taylor, Jennifer L Kaczmarek, Annemarie R Mysonhimer, Caitlyn G Edwards, Ginger E Reeser, Nicholas A Burd, Naiman A Khan, Hannah D Holscher. Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial. The Journal of Nutrition, 2020; DOI: 10.1093/jn/nxaa219

Funding for the research was provided by the Hass Avocado Board and the USDA National Institute of Food and Agriculture.

Eat More Dried Fruit

The researchers found that people who ate dried fruit were generally healthier than those who did not, and on days when people ate dried fruit they consumed greater amounts of some key nutrients than on days when they skipped. However, they also found that people consumed more total calories on days when they ate dried fruit.

Previous research has found that poor diet contributes to nearly half of deaths from cardiovascular disease in the U.S., with a lack of fruit being a major factor. According to the researchers, fruits provide an abundance of nutrients, including fiber, potassium and several heart-healthy bioactives.

Penn State. “Eating dried fruit may be linked with better diet quality and health markers.” ScienceDaily. http://www.sciencedaily.com/releases/2020/11/201124150849.htm (accessed November 30, 2020).

Journal Reference:

Valerie K. Sullivan, Muzi Na, David N. Proctor, Penny M. Kris-Etherton, Kristina S. Petersen. Consumption of Dried Fruits Is Associated with Greater Intakes of Underconsumed Nutrients, Higher Total Energy Intakes, and Better Diet Quality in US Adults: A Cross-Sectional Analysis of the National Health and Nutrition Examination Survey, 2007-2016.. Journal of the Academy of Nutrition and Dietetics, 2020; DOI: 10.1016/j.jand.2020.08.085

Strawberry – Update 05.24.20

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It looked big when I bought the carton.

It was big.  I’ve noticed the strawberries at the grocery store are bigger and sweeter.

Funny and interesting things happen when suppliers can’t sell their produce to the restaurant supply chain.

Update 05.24.20

Big boy #2.

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Big boy #3.

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