A food memoir of weight loss, family recipes, and strategies for staying healthy in your 70's and beyond
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.
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.
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
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.
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.
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).
The short and simple answer is no. This eating pattern worked for me until it didn’t.
For example, researchers told 51 adults with overweight or obesity to eat 1,200 to 1,500 calories a day, either as three meals or as mini-meals (with at least 100 calories each) every few hours. After six months, the grazers had lost no more weight than the three-meals-a-day eaters. And when Schoenfeld analyzed the data on weight from 15 trials that lasted two weeks to a year, “there was no difference if people ate, say, one meal or five.”
Should you eat many small meals to boost weight loss? — https://www.nutritionaction.com/daily/diet-and-weight-loss/should-you-eat-many-small-meals-to-boost-weight-loss/
Certain COVID-19 measures, including the closure of sport and exercise facilities, as well as remote working practices can lead to sedentary behaviors for both young and old. With less outdoor activity and more indoor time, people reported turning to comfort foods and “pandemic baking.” In fact, grocery stores struggled to keep up with the demand for flour. Dr. John Morton, Medical Director of Bariatric Surgery at Yale New Haven Health Systems, says that during telehealth appointments, he has seen patients who have gained 5-30 pounds [5].
Physical Health, Obesity, and the Challenge to Stay Active During the COVID-19 Pandemic — https://www.rgare.com/knowledge-center/media/covid-19/physical-health-obesity-and-the-challenge-to-stay-active-during-the-covid-19-pandemic
Author Disclaimer – The quote and article link above have been sourced from my employer and is not a shameless act of self-promotion. The paragraphs following this disclaimer are indeed a shameless act of self-promotion to generate interest in purchasing my future best seller which is currently a work in progress.
I have lost over 20 pounds during The Great Pandemic Year One.
Boom.
Just 7% of U.S. teens get the recommended daily intake of fruit — and only 2% get the recommended intake of vegetables — according to an analysis of data from the 2017 Youth Risk Behavior Surveys.
Fruit & Veggie Intake Among U.S. Teens Abysmally Low — https://www.jwatch.org/fw117440/2021/01/21/fruit-veggie-intake-among-us-teens-abysmally-low
Link to the MMWR article: Lange SJ, Moore LV, Harris DM, et al. Percentage of Adolescents Meeting Federal Fruit and Vegetable Intake Recommendations — Youth Risk Behavior Surveillance System, United States, 2017. MMWR Morb Mortal Wkly Rep 2021;70:69–74. DOI: http://dx.doi.org/10.15585/mmwr.mm7003a1
Surprised? I’m not surprised at all.
garyskitchen.net 