Vegetarian Journal – 2021 Issue 2 – Scientific Update

One study focused on almost 9,000 breast cancer survivors and asked the women about their diet every four years after their diagnosis. Over the follow-up period, averaging 11.5 years, women who ate more fruits and vegetables and women who ate more vegetables had a lower risk of dying from any cause than did women with lower intakes of these foods. Women with the highest intakes of vegetables and fruits averaged 7.4 servings per day; those with the lowest intake averaged 2.2 servings per day.

Farvid MS, Holmes MD, Chen WY, et al. Postdiagnostic fruit and vegetable consumption and breast cancer survival: prospective analyses in the Nurses’ Health Studies. Cancer Res. 2020;80(22):5134-5143.

Total fruit and vegetable intake was associated with a reduced risk of frailty with those averaging seven or more servings of fruits and vegetables daily having a lower risk than those averaging fewer than three servings a day. Leafy green vegetables, yellow and orange vegetables, and apples and pears were specific fruits and vegetables associated with a lower risk.

Fung TT, Struijk EA, Rodriguez-Artalejo F, Willett WC, Lopez-Garcia E. Fruit and vegetable intake and risk of frailty in women 60 years old or older. Am J Clin Nutr. 2020 [published online ahead of print].

The quotes above are just two of the studies profiled in the Vegetarian Journal’s most recent scientific update. Unfortunately the citations are not links to the original studies. Here is the link to the full Vegetarian Journal Scientific Update:

https://www.vrg.org/journal/vj2021issue2/2021_issue2_scientific_update.php

Eat your vegetables!

Turmeric and Curcumin

Turmeric is the whole herb and curcumin is the most abundant bioactive compound found in turmeric. Most studies use standardized extracts that contain mostly curcumin. Both are beneficial for health. 

Minimize Inflammaging & Maximize Your Healthspan with Turmeric — https://www.naturalgrocers.com/health-hotline-article/minimize-inflammaging-maximize-your-healthspan-turmeric?mc_cid=317e1f689f&mc_eid=7c3cb8595d

Here’s a nice little research article on Turmeric with nearly 30 references. It’s always a plus when someone else does the research for you. And it’s free.

I don’t take an abundance of supplements and will start taking a supplement only after I’ve done the research and am convinced of the benefits. I added Turmeric to my daily medications after my doctor suggested I research it for my arthritis. My medications are a low dose statin (10mg), baby aspirin, Vitamin D, Vitamin B-complex and a multivitamin.

And high quality Scotch.

Eating Disorders – Not Just a Lack of Willpower

Researchers have found that eating disorder behaviors, such as binge-eating, alter the brain’s reward response process and food intake control circuitry, which can reinforce these behaviors. Understanding how eating disorder behaviors and neurobiology interact can shed light on why these disorders often become chronic and could aid in the future development of treatments. The study, published in JAMA Psychiatry, was supported by the National Institutes of Health.

Eating disorder behaviors alter reward response in the brain — https://www.nih.gov/news-events/news-releases/eating-disorder-behaviors-alter-reward-response-brain

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.

SSBs and EO-CRC (Sugar-sweetened beverages and early-onset colorectal cancer)

What is already known on this subject?

Incidence of early-onset colorectal cancer (EO-CRC, diagnosed under age 50 years) has been on the rise in many high-income countries over the past two decades.

Sugar-sweetened beverages (SSBs) can exert adverse metabolic repercussions throughout the life course, including childhood and adulthood obesity and type 2 diabetes.

Despite the highest level of SSB consumption being characterised among adolescents and young adults, the association between SSBs and EO-CRC has not been investigated.

What are the new findings?

Compared with <1 serving/week of SSB consumption, higher intake (ie, ≥2 servings/day) in adulthood was associated with a 2.2-fold higher risk of EO-CRC.

Each serving/day increment of SSB intake at age 13–18 years was associated with a 32% higher risk of EO-CRC.

Hur J, Otegbeye E, Joh H, et al
Sugar-sweetened beverage intake in adulthood and adolescence and risk of early-onset colorectal cancer among women
Gut Published Online First: 06 May 2021. doi: 10.1136/gutjnl-2020-323450

Watch your sugar intake! Don’t think too long about that colonoscopy your doctor recommended. If you have a family history of colorectal cancer don’t think about getting tested, do it. I lost a first cousin to metastatic colon cancer.

Bob was just 49.

Yes I am aware correlation is not causation.

But life is short and science takes too long.

I Love Mushrooms

Mushrooms are rich in vitamins, nutrients and antioxidants. The team’s findings show that these super foods may also help guard against cancer. Even though shiitake, oyster, maitake and king oyster mushrooms have higher amounts of the amino acid ergothioneine than white button, cremini and portabello mushrooms, the researchers found that people who incorporated any variety of mushrooms into their daily diets had a lower risk of cancer. According to the findings, individuals who ate 18 grams of mushrooms daily had a 45% lower risk of cancer compared to those who did not eat mushrooms.

Penn State. “Higher mushroom consumption is associated with a lower risk of cancer.” ScienceDaily. ScienceDaily, 21 April 2021. www.sciencedaily.com/releases/2021/04/210421200133.htm

I’m a Big Dipper

Previous studies looking at blood sugar after eating have focused on the way that levels rise and fall in the first two hours after a meal, known as a blood sugar peak. However, after analyzing the data, the PREDICT team noticed that some people experienced significant ‘sugar dips’ 2-4 hours after this initial peak, where their blood sugar levels fell rapidly below baseline before coming back up.

Big dippers had a 9% increase in hunger, and waited around half an hour less, on average, before their next meal than little dippers, even though they ate exactly the same meals.

Big dippers also ate 75 more calories in the 3-4 hours after breakfast and around 312 calories more over the whole day than little dippers. This kind of pattern could potentially turn into 20 pounds of weight gain over a year.

King’s College London. “Why some of us are hungry all the time.” ScienceDaily. http://www.sciencedaily.com/releases/2021/04/210412114802.htm (accessed April 24, 2021).

Now I know there is a scientific biological basis for why I feel hungry more often than others. Over time I’ve figured out solutions for my unique metabolism and biology.

Whole grain bars. A small handful of nuts. A cup of yogurt. If you’re constantly hungry you might be a “big dipper” like me. Carry on.

5 Fruits and Veggies a Day May Be Optimal for the Greatest Mortality Benefit

Five servings of fruits and vegetables a day — in particular, three vegetables and two fruits — provide the greatest mortality benefit, according to an observational study and meta-analysis in Circulation.

Researchers analyzed results from the Nurses’ Health Study and Health Professionals Follow-Up Study. Over 100,000 people regularly completed food-frequency questionnaires and were followed for up to 30 years. During that time, nearly a third of participants died.

After multivariable adjustment, the greatest mortality benefit was seen for five servings of produce a day, compared with two servings (hazard ratio, 0.88). Eating more than five servings a day was not associated with greater risk reductions.

5 Fruits & Veggies a Day May Be Optimal in Terms of Survival — https://www.jwatch.org/fw117568/2021/03/01/5-fruits-veggies-day-may-be-optimal-terms-survival

There is a link to download the original study on the NEJM Journal Watch page. The discussion section of the study is worth reading if you’re interested in the details.

How Sweet It Is

I just learned how to embed a tweet into a blog post so I decided to embed my own tweet (in case you were wondering).