European Journal of Clinical Nutrition is a high quality, peer-reviewed journal that covers all aspects of human nutrition.
Conclusion:
Prolonged consumption of diets low in carbohydrates and high in protein is associated with an increase in total mortality.
Diet and Diabetes
Changes in Overall Diet Quality and Subsequent Type 2 Diabetes Risk: Three U.S. Prospective Cohorts – Diabetes Care
CONCLUSIONS- Improvement in overall diet quality is associated with a lower risk of type 2 diabetes, whereas deterioration in diet quality is associated with a higher risk. The association between diet quality changes and diabetes risk is only partly explained by body weight changes.
What About Just a Little Meat?
Followed over time, vegetarian diets were associated with a substantially lower incidence of diabetes, indicating the potential of these diets to stem the current diabetes epidemic.
We see the same step-wise drop in rates of another leading killer, high blood pressure. The greater the proportion of plant foods, the lower the rates of hypertension, and the same with excess body fat. The only dietary group not on average overweight were those eating diets composed exclusively of plant foods, but again there was the same incremental drop with fewer and fewer animal products. This suggests that it’s not black and white, not all or nothing, any steps we can make along this spectrum of eating healthier may accrue significant benefits.
Source: What About Eating Just a Little Meat? | NutritionFacts.org
Source: PLOS ONE: Taiwanese Vegetarians and Omnivores: Dietary Composition, Prevalence of Diabetes and IFG
Source: Millennials and A Plant-Based Diet. Better Food, Better Choices.
Each and every meal is a choice. Make good choices. In my 20’s I pursued a vegetarian lifestyle for about two years. Towards the end of that period I was eschewing dairy and eggs. Then I stopped my veggie ways. The reason? I missed pizza. The lessons learned however were not lost. I thoroughly enjoy meatless meals now but if I want a piece of dead cow, I’ll eat dead cow.
Try not to get caught up in right vs. wrong. Use your common sense. Do not become the woman who fed her 11 month old nuts and fruit. Just nuts and fruit!
Make wise, informed choices. Understand as I have your need for calories decrease with age. You have to eat less the older you are. Strive towards more plant based meals and you’ll be OK. Just don’t get too fruity or nutty about it all.
Eat More Plants
The authors indicated that despite the robust numbers, readers should keep in mind that the associations with mortality risk were most apparent among individuals suffering from other unhealthy habits. Song and colleagues also pointed out that that the decrease in mortality risk caused by swapping out animal protein for plant protein had the most influence on those who were swapping out processed red meat as opposed to poultry and/or fish. In terms of the individual effects of different types of animal protein sources, it was apparent that those who led unhealthy lifestyles were more likely to eat red meat, and those who led healthy lifestyles were more likely to eat fish or poultry.
Source: Study: For Long Life, Choose Beans Over Burgers | Medpage Today
Eat Pasta (but not too much and watch your sauces)
Source: Friday Feedback: Pasta, the New Kale? | Medpage Today
MedPage Today conducted an email survey of expert opinions on the pasta BMI study that the media jumped all over.
Great collection of opinions.
Eat Whole Grains
http://www.medpagetoday.com/PrimaryCare/DietNutrition/58565
High intake of whole grains was associated with reduced risk of coronary heart disease, cardiovascular disease, total cancer, and all cause mortality, as well as mortality from respiratory disease, infectious disease, diabetes, and all noncardiovascular, noncancer causes.
Lifestyle and Intestinal Bacteria – Physician’s Weekly
Swapping Rice for Burgers
Source: China obesity ‘explosion’ blamed on swapping rice for burgers
Over 40 years ago I lost 200 pounds. With age I found 35 of those lost pounds but remain extremely pleased the other 165 stayed off. I loved this article about obesity in China. This article could have been written about my childhood. I swapped burgers for rice and got fat.
Real fat.
I’ve been part of a weight loss study for decades. I answer a couple of questionnaires every year. Most people don’t believe I used to be fat. I need to find some old childhood pictures and post them as proof.
Your Healthy Lifestyle Won’t Necessarily Make You Healthier
Public health researchers are beginning to see that changes in how you live are no guarantee of changes in your health.
Source: Your Healthy Lifestyle Won’t Necessarily Make You Healthier | WIRED
Understand there are limits. Kale, quinoa, and the latest antioxidant, anti-aging diet, exercise routine, hot sweaty yoga, mindfulness meditation, whatever only helps your health. There is no perfect diet. There is no perfect exercise regimen. There is no magic bullet.
Avocadoes May Lower LDL
Source: Avocado a Day to Keep Heart Disease Away?: Health After 50
Small study with very interesting findings.
garyskitchen.net 