Battling Baggy Skin
Q: I have excess skin after weight loss. What should I do?
A: I hear this question all the time, and I've got good news and bad news. Okay, bad news first: The skin is an organ and not a rubber band — it can only stretch and tighten so much. It has nothing to do with how quickly you lose weight and everything to do with your genetics, weight, and age. The younger you are, the more collagen you have; collagen is what gives the skin its elasticity and ability to shrink after weight loss or pregnancy.
Ready for the good news? You are no longer unhealthy and obese! Let's take a look at your scorecard. You have significantly decreased if not eradicated your chances of developing type 2 diabetes, heart disease, stroke, sleep apnea, arthritis, GERD, gout…the list goes on! And now that you are healthier, you should be feeling better both physically and emotionally. I am even willing to bet that your weight-loss success is motivating others around you to get healthy as well!
Nip and Tuck?
Of course, surgery is an option. Cosmetic surgery — such as a tummy tuck — can remedy the situation effectively, but this kind of surgery is costly and painful. My advice after weight loss is to keep the weight off for a year. If you still have loose skin and it really bothers you, then and only then consider a tummy tuck of other procedures. No matter what, please do not let the thought of some extra skin deter you from losing weight or keeping the weight off — and more important, improving your health!
Wednesday, May 26, 2010
Tuesday, May 25, 2010
Berries - Power Food
Pick a Power Food This Weekend!
Not only are berries beautiful to look at, but their colors signify health-protecting qualities. They are rich in polyphenols, the same antioxidants that give wine and chocolate their healthy qualities. Of course, unlike chocolate and wine, berries are low in calories, and they contain no alcohol or caffeine. So you can enjoy them free of guilt and know you're doing something good for your body!
Berries are colorful because they contain anthocyanins — these are a type of polyphenol that might nudge our fat-burning genes in the right direction. A Japanese researcher found that anthocyanins stop individual fat cells from getting larger and encourage fat cells to release adiponectin, a hormone that helps to reduce inflammation, lower blood sugar, and reverse resistance to leptin and insulin. Another study found that anthocyanins can reduce blood glucose levels after starch-rich meals, preventing insulin spikes that could eventually lead to insulin resistance. Black raspberries have an extremely high concentration of anthocyanins and other antioxidants and can often be found growing wild, so look out for them!
Certain polyphenols found in raspberries and strawberries block the digestive enzyme activity of specific starches and fats, reducing your body's ability to absorb them. Combine this trait with the soluble fiber in berries, and you have a sweet treat that works hard to help you lose weight and keep your blood sugar low.
Berries are starting to come into season now (the season varies depending on the type of berry and where you live), so my advice is to head to your local farmers' market and buy an entire flat. Take the berries home and gently wash them and let them dry. Place them on a cookie sheet and freeze them, then transfer them to a freezer-safe bag. This way you can keep your berries, with their nutrients intact, for up to two years — and you can enjoy them year-round!
What to Look for in a Berry
Unfortunately, conventionally grown berries are some of the most pesticide-laden fruits available, so you should always choose organic, if possible. Fresh or frozen is best because berries lose almost all their anthocyanins when they are processed. Look for packages with no visible juice stains, which suggest the berries are past their prime. Fresh berries are at their best within 48 hours after purchase — another reason to freeze your berries to make them last!
Not only are berries beautiful to look at, but their colors signify health-protecting qualities. They are rich in polyphenols, the same antioxidants that give wine and chocolate their healthy qualities. Of course, unlike chocolate and wine, berries are low in calories, and they contain no alcohol or caffeine. So you can enjoy them free of guilt and know you're doing something good for your body!
Berries are colorful because they contain anthocyanins — these are a type of polyphenol that might nudge our fat-burning genes in the right direction. A Japanese researcher found that anthocyanins stop individual fat cells from getting larger and encourage fat cells to release adiponectin, a hormone that helps to reduce inflammation, lower blood sugar, and reverse resistance to leptin and insulin. Another study found that anthocyanins can reduce blood glucose levels after starch-rich meals, preventing insulin spikes that could eventually lead to insulin resistance. Black raspberries have an extremely high concentration of anthocyanins and other antioxidants and can often be found growing wild, so look out for them!
Certain polyphenols found in raspberries and strawberries block the digestive enzyme activity of specific starches and fats, reducing your body's ability to absorb them. Combine this trait with the soluble fiber in berries, and you have a sweet treat that works hard to help you lose weight and keep your blood sugar low.
Berries are starting to come into season now (the season varies depending on the type of berry and where you live), so my advice is to head to your local farmers' market and buy an entire flat. Take the berries home and gently wash them and let them dry. Place them on a cookie sheet and freeze them, then transfer them to a freezer-safe bag. This way you can keep your berries, with their nutrients intact, for up to two years — and you can enjoy them year-round!
What to Look for in a Berry
Unfortunately, conventionally grown berries are some of the most pesticide-laden fruits available, so you should always choose organic, if possible. Fresh or frozen is best because berries lose almost all their anthocyanins when they are processed. Look for packages with no visible juice stains, which suggest the berries are past their prime. Fresh berries are at their best within 48 hours after purchase — another reason to freeze your berries to make them last!
Monday, May 24, 2010
Salt and Bones
Low Salt Diet Strengthens Bones
Most people are aware of the importance of getting adequate calcium and vitamin D to maintain strong bones and reduce the risk of osteoporosis and broken bones. However, there are other dietary factors that can influence bone metabolism. These factors may increase or decrease the risk of thinning bones in older Americans. Epidemiological studies have found that people who consume more fruits and vegetables tend to have stronger bones.1 In addition numerous studies have shown that increasing dietary salt intake leads to an increased loss of calcium in the urine and an increased serum parathyroid hormone level.2
The DASH-Sodium trial enabled researchers to examine the impact of 3 different levels of dietary salt in either a typical American diet or the DASH diet, rich in whole grains, fruits, vegetables and lowfat dairy products and less meat than most Americans eat. This new study specifically examined the individual and combined impact of different levels of sodium intake and consuming the DASH diet on bone metabolism. Switching from a typical American diet to the DASH diet resulted in about a 10 percent reduction in osteocalcin, a hormone associated with more rapid breakdown of bone. Another marker of bone breakdown was also about 17 percent lower on the DASH diet than the more typical American diet. However, urinary calcium loss was not significantly increased on the American diet compared to the DASH diet. Increasing dietary sodium was associated with a greater loss of calcium in the urine on both the DASH diet and the more typical
American diet
The authors of this study conclude, “… the DASH diet significantly reduced bone turnover, which if sustained may improve bone mineral status. A reduced sodium intake reduced calcium excretion in both diet groups and serum osteocalcin in the DASH group. The DASH diet and reduced sodium intake may have complementary, beneficial effects on bone health.”3
By James Kenney, PhD, RD, LD, FACN.
Most people are aware of the importance of getting adequate calcium and vitamin D to maintain strong bones and reduce the risk of osteoporosis and broken bones. However, there are other dietary factors that can influence bone metabolism. These factors may increase or decrease the risk of thinning bones in older Americans. Epidemiological studies have found that people who consume more fruits and vegetables tend to have stronger bones.1 In addition numerous studies have shown that increasing dietary salt intake leads to an increased loss of calcium in the urine and an increased serum parathyroid hormone level.2
The DASH-Sodium trial enabled researchers to examine the impact of 3 different levels of dietary salt in either a typical American diet or the DASH diet, rich in whole grains, fruits, vegetables and lowfat dairy products and less meat than most Americans eat. This new study specifically examined the individual and combined impact of different levels of sodium intake and consuming the DASH diet on bone metabolism. Switching from a typical American diet to the DASH diet resulted in about a 10 percent reduction in osteocalcin, a hormone associated with more rapid breakdown of bone. Another marker of bone breakdown was also about 17 percent lower on the DASH diet than the more typical American diet. However, urinary calcium loss was not significantly increased on the American diet compared to the DASH diet. Increasing dietary sodium was associated with a greater loss of calcium in the urine on both the DASH diet and the more typical
American diet
The authors of this study conclude, “… the DASH diet significantly reduced bone turnover, which if sustained may improve bone mineral status. A reduced sodium intake reduced calcium excretion in both diet groups and serum osteocalcin in the DASH group. The DASH diet and reduced sodium intake may have complementary, beneficial effects on bone health.”3
By James Kenney, PhD, RD, LD, FACN.
Friday, May 21, 2010
Life Expectancy and Weight
Do Overweight People Live Longer?
Overweight Americans do live longer than normal weight Americans, if you believe the results of a widely publicized study in the Journal of the American Medical Association.1 The results of this study showed overweight people (BMI = 25 to 29.9) were less likely to die than those who were normal weight (BMI = 18.5 to 24.9). This same study found that obese people (BMI > 30) were a little more likely to die than normal weight people but much less so than had been suggested by most earlier studies.
The results were heavily touted in the media and many overweight and obese Americans no doubt took solace in the findings. Sadly, this study was seriously flawed because it combined data gathered from the 1970s when Americans were thinner, but did not live as long as people in more recent decades. Another major flaw in this study was that it ignored the fact that people who are sick or aging faster often start losing weight long before they die. Many formerly overweight and obese people may become thin or even underweight before they die when illness and aging are causing both weight to be lost and greater mortality. So being normal weight and particularly underweight (BMI < 18.5) in this study may have been correlated with dying sooner, but this does not mean being thin increases one’s chances of dying.
Numerous studies which have followed the same people for a long time show many adverse metabolic changes occurring with increasing body fat stores. For example, insulin resistance is strongly associated with the development of type 2 diabetes and more deaths from cardiovascular diseases. Overweight and obese people are also at increased risk of developing many types of cancer and are more likely to develop fatty livers, osteoarthritis, Alzheimer’s disease and numerous other ills.
Could Increased Body Fat Slow the Aging Process?
Not likely. It is well established that calorie restriction retards biological aging and delays or prevents most age-associated disease processes in rodents.2 Research in monkeys at the National Institute of Aging showed monkeys experience the same reductions in aging seen in rodents.3 It seems likely that the slow down in the aging process associated with decreased calorie intake in animals would also occur in people.
Indeed, a study published in the June 2005 online edition of the Lancet, by a team of British and American researchers, suggests overweight and obese people are aging faster than normal weight people. Dr. Spector of St. Thomas Hospital in London, looked at the length of telomeres in the white blood cells of 1,122 New Jersey women aged 18 to 76.
Telomeres are at the ends of chromosomes. They shorten with age and so represent a kind of biological clock. The shorter telomeres in the obese women showed their biological clocks had ticked away an extra 9 years.
Calorie restriction in animals has been shown to slow the shortening of telomeres and slow aging. So it appears being overweight or obese not only increases the risk of many life threatening diseases, but also causes people to age more quickly.
The oldest documented human population lives in Okinawa, Japan. Middle-aged and older Okinawans have an average BMI of about 21.6, whereas middle-aged and older Americans now have an average BMI in the overweight range. The prevalence of centenarians is 5-10 times higher in Okinawa as in the U.S. Life expectancy and disability-free years are six years greater on Okinawa than in the U.S. In the U.S., people in their 30s with a BMI of 19 to 21.5 are 2-3 times less likely to die each year as those who are obese (BMI > 30).4
The evidence clearly demonstrates overweight and obese people are at increased risk of dying earlier from a variety of diseases and appear to be aging faster too. By contrast, growing evidence suggests people who reduce their calorie intake and remain very lean throughout life will live significantly longer and healthier lives.
By James J. Kenney, PhD, RD, LD, FACN.
Overweight Americans do live longer than normal weight Americans, if you believe the results of a widely publicized study in the Journal of the American Medical Association.1 The results of this study showed overweight people (BMI = 25 to 29.9) were less likely to die than those who were normal weight (BMI = 18.5 to 24.9). This same study found that obese people (BMI > 30) were a little more likely to die than normal weight people but much less so than had been suggested by most earlier studies.
The results were heavily touted in the media and many overweight and obese Americans no doubt took solace in the findings. Sadly, this study was seriously flawed because it combined data gathered from the 1970s when Americans were thinner, but did not live as long as people in more recent decades. Another major flaw in this study was that it ignored the fact that people who are sick or aging faster often start losing weight long before they die. Many formerly overweight and obese people may become thin or even underweight before they die when illness and aging are causing both weight to be lost and greater mortality. So being normal weight and particularly underweight (BMI < 18.5) in this study may have been correlated with dying sooner, but this does not mean being thin increases one’s chances of dying.
Numerous studies which have followed the same people for a long time show many adverse metabolic changes occurring with increasing body fat stores. For example, insulin resistance is strongly associated with the development of type 2 diabetes and more deaths from cardiovascular diseases. Overweight and obese people are also at increased risk of developing many types of cancer and are more likely to develop fatty livers, osteoarthritis, Alzheimer’s disease and numerous other ills.
Could Increased Body Fat Slow the Aging Process?
Not likely. It is well established that calorie restriction retards biological aging and delays or prevents most age-associated disease processes in rodents.2 Research in monkeys at the National Institute of Aging showed monkeys experience the same reductions in aging seen in rodents.3 It seems likely that the slow down in the aging process associated with decreased calorie intake in animals would also occur in people.
Indeed, a study published in the June 2005 online edition of the Lancet, by a team of British and American researchers, suggests overweight and obese people are aging faster than normal weight people. Dr. Spector of St. Thomas Hospital in London, looked at the length of telomeres in the white blood cells of 1,122 New Jersey women aged 18 to 76.
Telomeres are at the ends of chromosomes. They shorten with age and so represent a kind of biological clock. The shorter telomeres in the obese women showed their biological clocks had ticked away an extra 9 years.
Calorie restriction in animals has been shown to slow the shortening of telomeres and slow aging. So it appears being overweight or obese not only increases the risk of many life threatening diseases, but also causes people to age more quickly.
The oldest documented human population lives in Okinawa, Japan. Middle-aged and older Okinawans have an average BMI of about 21.6, whereas middle-aged and older Americans now have an average BMI in the overweight range. The prevalence of centenarians is 5-10 times higher in Okinawa as in the U.S. Life expectancy and disability-free years are six years greater on Okinawa than in the U.S. In the U.S., people in their 30s with a BMI of 19 to 21.5 are 2-3 times less likely to die each year as those who are obese (BMI > 30).4
The evidence clearly demonstrates overweight and obese people are at increased risk of dying earlier from a variety of diseases and appear to be aging faster too. By contrast, growing evidence suggests people who reduce their calorie intake and remain very lean throughout life will live significantly longer and healthier lives.
By James J. Kenney, PhD, RD, LD, FACN.
Thursday, May 20, 2010
Diet and Colon Cancer
Diet and Colon Cancer
Americans who are non-smokers are more likely to die from colorectal cancer than any other type of cancer. Even higher rates of colorectal cancer are seen in Australia, Canada, the Czech Republic and Austria. The incidence of colorectal cancer in these countries and the U.S. are from 3 to 8 times higher than in countries like China, Colombia, Greece and India. Those who migrate from a low-risk country to a high-risk country experience an increase in risk of colorectal cancer after just a few years. It seems likely that most of the differences in risk seen between populations is probably due to diet.
In most cases cancer of the colon and rectum arise from polyps. These precancerous lesions are an early warning sign that colorectal cancer may develop. Indeed, screening for polyps and surgically removing them when present dramatically reduces the risk of developing and dying from colorectal cancer. Of course it is better to prevent these polyps from developing than it is to have them surgically removed every few years.
What is the best diet?
Early epidemiological research suggested that diets high in fat and low in fruits, vegetables and fiber promoted colorectal cancer. However, the fairly low incidence of colorectal cancer in Greece compared to more northern European countries suggests that a diet high in olive oil does not promote colorectal cancer. This certainly conflicts with the theory that a high-fat diet promotes colorectal cancer. Colorectal cancer is also much less common in Finland than in Germany and other central European countries. The Fins eat a lot more whole grain bread than do Germans and Americans. But is it the increased cereal fiber responsible for the reduced risk of developing colorectal cancer?
Fiber and colon cancer
Two recent studies looked at the impact of dietary changes in people at high-risk of developing colorectal cancer due to the presence of polyps. The Polyp Prevention Trial followed 2079 patients whose colon had been surgically cleared of polyps. Half were provided with intensive counseling and placed on a low-fat (20% fat calories), high-fiber (18g/1000kcal) diet that contained more fruits and vegetables (3 1/2 servings per 1000 kcal). The control group was simply given standard brochures on healthy eating. All patients then underwent colonoscopy after 1 to 4 years. The incidence of polyps was virtually identical in the two groups.1 In the second study, a similar group of 1429 patients were randomly assigned to either a low intake of wheat fiber (2g/day) or a high wheat fiber (13.5g/day) diets. Both groups were then re-examined 3 years later. The recurrence of polyps was 51% and 47% in the two groups, which was not significantly different.2
Lower Meat Intake
The results of these two studies suggest that simply increasing the intake of fruits and vegetables is not going to help prevent the formation of polyps in high-risk individuals. Perhaps a better approach would be to focus more attention on sources of carcinogens in
Western diets.
The incidence of colorectal cancer is only 1/8 as common in India as the U.S. In India, much of the population is Hindu and cattle are considered sacred. India has one of the lowest intakes of red meat of any country. All countries where the incidence of colorectal cancer is low also have a low intake of red meats. Meat contains a substance called creatine. At high temperatures, creatine reacts with amino acids to form heterocyclic amines, which are potent carcinogens. Sausages and cured meats contain nitrites, which react with amino acids to form cancer-causing chemicals. A large epidemiological study found an association between red meat intake and the incidence of colorectal cancer.3
Other factors
People who take aspirin regularly have a reduced risk of colorectal cancer. There is some evidence that increased calcium reduces the risk of colorectal cancers.4 Omega-3 fatty acids, found in cold water fatty fish such as salmon and tuna, may inhibit the growth of some cancers by reducing inflammation. People with inflammatory bowel diseases (e.g. ulcerative colitis and Crohn’s disease) have a much greater risk of developing colorectal cancer.
Inactivity and weight gain appear to increase the risk of colorectal cancer. There is also some evidence suggesting that a lack of selenium, folic acid and/or vitamin D may contribute to the development of colorectal cancer. However, there is a need for prospective studies with these nutrients before any firm conclusions should be drawn.
Studies with supplements of beta-carotene, and vitamins C and E have shown no reduction in polyp formation.
Bottom Line:
People concerned about the development of colorectal cancer should be advised to cut back on red meats and cured meats, especially ones cooked at high temperatures. These should be replaced in the diet by beans, soy products and some seafood. While an increase in fruits and vegetables didn’t help lower the risk of recurrence of polyps in high-risk patients, this does not mean they may not reduce the risk if consumed throughout life. A low fat diet that is higher in fruits, vegetables, whole grains, sea food and nonfat milk and beans should promote weight loss and will likely reduce the risk of colorectal cancer and many other serious diseases.
5 Top Strategies for Lowering the Risk of Colorectal Cancer
1. Reduce your intake of red meats and processed meats. When cooked at high temperatures, these meat products will generate a variety of known and suspected chemical carcinogens (eg, Heterocyclic amines, nitrosamines, benzopyrene). High temperature methods of cooking include frying, broiling and barbecuing. Roasted pan drippings can also contain these carcinogens.
2. Replace red meats and processed meats with seafoods, legumes, nuts and seeds. These foods are good sources of omega-3 fatty acids, folic acid and selenium. Preliminary research suggest that low levels of these 3 nutrients may increase the risk of colorectal cancer.
3. Consume 2-3 servings daily of nonfat milk. It is a rich source of calcium and vitamin D. Epidemiological research suggests that low intakes of these nutrients may increase the risk of colorectal cancers.
4. Eat more fruits, vegetables, and whole grains and cut back on foods rich in refined fats, oils, sugars and grains. Whole foods are rich sources of folic acid, fiber and other phytochemicals that many studies suggest may reduce the risk of colorectal cancer. This type of diet will help reduce excessive body fat stores, which have been consistently associated with an increased risk of colorectal cancer in the long run.
5. If you have a history of colon cancer, colon polyps or reason to believe you are genetically predisposed to develop colorectal cancer, talk to your doctor about the risk and benefits of talking aspirin or the new COX-2 inhibitor medications to help reduce your risk of developing more polyps or colorectal cancer.
By James J. Kenney, PhD, RD, FACN.
References:
1 Schatzkin A, et al. N Engl J Med 2000;342:1149-55
2 Alberta DS, et al. N Engl J Med 2000;342:1156-62
3 Willett W. et al. N Engl J Med 1990;323:1664-72
4 Mobarhan S, Nutr Rev 1999;57;124-9
Americans who are non-smokers are more likely to die from colorectal cancer than any other type of cancer. Even higher rates of colorectal cancer are seen in Australia, Canada, the Czech Republic and Austria. The incidence of colorectal cancer in these countries and the U.S. are from 3 to 8 times higher than in countries like China, Colombia, Greece and India. Those who migrate from a low-risk country to a high-risk country experience an increase in risk of colorectal cancer after just a few years. It seems likely that most of the differences in risk seen between populations is probably due to diet.
In most cases cancer of the colon and rectum arise from polyps. These precancerous lesions are an early warning sign that colorectal cancer may develop. Indeed, screening for polyps and surgically removing them when present dramatically reduces the risk of developing and dying from colorectal cancer. Of course it is better to prevent these polyps from developing than it is to have them surgically removed every few years.
What is the best diet?
Early epidemiological research suggested that diets high in fat and low in fruits, vegetables and fiber promoted colorectal cancer. However, the fairly low incidence of colorectal cancer in Greece compared to more northern European countries suggests that a diet high in olive oil does not promote colorectal cancer. This certainly conflicts with the theory that a high-fat diet promotes colorectal cancer. Colorectal cancer is also much less common in Finland than in Germany and other central European countries. The Fins eat a lot more whole grain bread than do Germans and Americans. But is it the increased cereal fiber responsible for the reduced risk of developing colorectal cancer?
Fiber and colon cancer
Two recent studies looked at the impact of dietary changes in people at high-risk of developing colorectal cancer due to the presence of polyps. The Polyp Prevention Trial followed 2079 patients whose colon had been surgically cleared of polyps. Half were provided with intensive counseling and placed on a low-fat (20% fat calories), high-fiber (18g/1000kcal) diet that contained more fruits and vegetables (3 1/2 servings per 1000 kcal). The control group was simply given standard brochures on healthy eating. All patients then underwent colonoscopy after 1 to 4 years. The incidence of polyps was virtually identical in the two groups.1 In the second study, a similar group of 1429 patients were randomly assigned to either a low intake of wheat fiber (2g/day) or a high wheat fiber (13.5g/day) diets. Both groups were then re-examined 3 years later. The recurrence of polyps was 51% and 47% in the two groups, which was not significantly different.2
Lower Meat Intake
The results of these two studies suggest that simply increasing the intake of fruits and vegetables is not going to help prevent the formation of polyps in high-risk individuals. Perhaps a better approach would be to focus more attention on sources of carcinogens in
Western diets.
The incidence of colorectal cancer is only 1/8 as common in India as the U.S. In India, much of the population is Hindu and cattle are considered sacred. India has one of the lowest intakes of red meat of any country. All countries where the incidence of colorectal cancer is low also have a low intake of red meats. Meat contains a substance called creatine. At high temperatures, creatine reacts with amino acids to form heterocyclic amines, which are potent carcinogens. Sausages and cured meats contain nitrites, which react with amino acids to form cancer-causing chemicals. A large epidemiological study found an association between red meat intake and the incidence of colorectal cancer.3
Other factors
People who take aspirin regularly have a reduced risk of colorectal cancer. There is some evidence that increased calcium reduces the risk of colorectal cancers.4 Omega-3 fatty acids, found in cold water fatty fish such as salmon and tuna, may inhibit the growth of some cancers by reducing inflammation. People with inflammatory bowel diseases (e.g. ulcerative colitis and Crohn’s disease) have a much greater risk of developing colorectal cancer.
Inactivity and weight gain appear to increase the risk of colorectal cancer. There is also some evidence suggesting that a lack of selenium, folic acid and/or vitamin D may contribute to the development of colorectal cancer. However, there is a need for prospective studies with these nutrients before any firm conclusions should be drawn.
Studies with supplements of beta-carotene, and vitamins C and E have shown no reduction in polyp formation.
Bottom Line:
People concerned about the development of colorectal cancer should be advised to cut back on red meats and cured meats, especially ones cooked at high temperatures. These should be replaced in the diet by beans, soy products and some seafood. While an increase in fruits and vegetables didn’t help lower the risk of recurrence of polyps in high-risk patients, this does not mean they may not reduce the risk if consumed throughout life. A low fat diet that is higher in fruits, vegetables, whole grains, sea food and nonfat milk and beans should promote weight loss and will likely reduce the risk of colorectal cancer and many other serious diseases.
5 Top Strategies for Lowering the Risk of Colorectal Cancer
1. Reduce your intake of red meats and processed meats. When cooked at high temperatures, these meat products will generate a variety of known and suspected chemical carcinogens (eg, Heterocyclic amines, nitrosamines, benzopyrene). High temperature methods of cooking include frying, broiling and barbecuing. Roasted pan drippings can also contain these carcinogens.
2. Replace red meats and processed meats with seafoods, legumes, nuts and seeds. These foods are good sources of omega-3 fatty acids, folic acid and selenium. Preliminary research suggest that low levels of these 3 nutrients may increase the risk of colorectal cancer.
3. Consume 2-3 servings daily of nonfat milk. It is a rich source of calcium and vitamin D. Epidemiological research suggests that low intakes of these nutrients may increase the risk of colorectal cancers.
4. Eat more fruits, vegetables, and whole grains and cut back on foods rich in refined fats, oils, sugars and grains. Whole foods are rich sources of folic acid, fiber and other phytochemicals that many studies suggest may reduce the risk of colorectal cancer. This type of diet will help reduce excessive body fat stores, which have been consistently associated with an increased risk of colorectal cancer in the long run.
5. If you have a history of colon cancer, colon polyps or reason to believe you are genetically predisposed to develop colorectal cancer, talk to your doctor about the risk and benefits of talking aspirin or the new COX-2 inhibitor medications to help reduce your risk of developing more polyps or colorectal cancer.
By James J. Kenney, PhD, RD, FACN.
References:
1 Schatzkin A, et al. N Engl J Med 2000;342:1149-55
2 Alberta DS, et al. N Engl J Med 2000;342:1156-62
3 Willett W. et al. N Engl J Med 1990;323:1664-72
4 Mobarhan S, Nutr Rev 1999;57;124-9
Wednesday, May 19, 2010
Vinegar and Blood Sugar
Vinegar Reduces Blood Sugar
Refined grains and sugars are rapidly absorbed in the blood stream. Growing evidence suggests that the greater rise in blood sugar levels that result from foods with a high glycemic index (GI) may contribute to the loss of beta cells in the pancreas that make insulin. Switching to a diet with fewer processed foods and more fiber-rich foods reduces blood sugar levels. Indeed those who eat whole grains have been shown to have a reduced risk of developing type 2 diabetes, while those who eat refined grains have an increased risk.
A new study by Arizona State researcher Carol Johnston, PhD, RD, showed that vinegar is quite effective at blunting the rise in blood sugar after consuming a high-carbohydrate meal. She fed people with normal and elevated blood sugar levels a high-carbohydrate meal. Before the test meal, the subjects consumed either a placebo drink or one to which 2 tablespoons of vinegar were added. In those who had impaired glucose tolerance (IGT) or prediabetes, she found the rise in blood sugar was cut by 34% by the vinegar compared to the placebo. The vinegar also reduced blood sugar by 20% in those with type 2 diabetes and in those with normal blood sugar.1 The acetic acid in the vinegar appears to inhibit the starch-digesting enzyme and slows the digestion of starch. When starch is broken down quickly, it is absorbed more rapidly and elevates blood sugar levels. Of course, the best way to reduce insulin resistance and lower blood sugar levels (both fasting and after meals) in those with diabetes or IGT is regular exercise and weight loss.
Bottom Line: Starting lunch and dinner with a big salad should aid weight loss by reducing the calorie density of the meal. In addition, the vinegar on the salad will slow the digestion of starch from high-GI foods such as potatoes. This should keep blood sugar levels lower in those with diabetes and may also remove some of the nutritional stress on the beta cells that causes them to wear out.
By James J. Kenney, PhD, RD, FACN.
Refined grains and sugars are rapidly absorbed in the blood stream. Growing evidence suggests that the greater rise in blood sugar levels that result from foods with a high glycemic index (GI) may contribute to the loss of beta cells in the pancreas that make insulin. Switching to a diet with fewer processed foods and more fiber-rich foods reduces blood sugar levels. Indeed those who eat whole grains have been shown to have a reduced risk of developing type 2 diabetes, while those who eat refined grains have an increased risk.
A new study by Arizona State researcher Carol Johnston, PhD, RD, showed that vinegar is quite effective at blunting the rise in blood sugar after consuming a high-carbohydrate meal. She fed people with normal and elevated blood sugar levels a high-carbohydrate meal. Before the test meal, the subjects consumed either a placebo drink or one to which 2 tablespoons of vinegar were added. In those who had impaired glucose tolerance (IGT) or prediabetes, she found the rise in blood sugar was cut by 34% by the vinegar compared to the placebo. The vinegar also reduced blood sugar by 20% in those with type 2 diabetes and in those with normal blood sugar.1 The acetic acid in the vinegar appears to inhibit the starch-digesting enzyme and slows the digestion of starch. When starch is broken down quickly, it is absorbed more rapidly and elevates blood sugar levels. Of course, the best way to reduce insulin resistance and lower blood sugar levels (both fasting and after meals) in those with diabetes or IGT is regular exercise and weight loss.
Bottom Line: Starting lunch and dinner with a big salad should aid weight loss by reducing the calorie density of the meal. In addition, the vinegar on the salad will slow the digestion of starch from high-GI foods such as potatoes. This should keep blood sugar levels lower in those with diabetes and may also remove some of the nutritional stress on the beta cells that causes them to wear out.
By James J. Kenney, PhD, RD, FACN.
Tuesday, May 18, 2010
More Fiber for Diabetes
More Fiber Improves Type 2 Diabetes
In January 2004 the American Diabetes Association (ADA) released its dietary recommendations for patients with type 2 diabetes.1 While they are reasonable, they are far from optimal. They state, “In subjects with type 2 diabetes, it appears that ingestion of very large amounts of fiber are necessary to confer metabolic benefits on glycemic control, hyperinsulinemia, and plasma lipids.” But they go on to say “It is not clear whether palatability and the gastrointestinal side effects of fiber would be acceptable to most people.” A little more intestinal gas and bloating is a lot better than having a heart attack, going blind or ending up on dialysis.
It has been clearly shown that consuming more dietary fiber from foods (50 g/day) and particularly soluble fiber (25 g/day) improves blood sugar control, lowers the need for insulin and reduces “bad” blood lipids in type 2 diabetic patients even if no weight is lost.2 Those with type 2 diabetes should consume as much fiber from foods as possible to reduce the risk of cardiovascular diseases and diabetic complications.
The new ADA recommendations overlook the importance of limiting sugar to lose weight. They state, “When dieting to lose weight, fat is probably the most important nutrient to restrict.” True, but if weight loss is a goal, reducing calorie density by limiting fat is fine but it’s best if refined grains and sugars are limited, too. The ADA states, “…intake of sucrose and sucrose-containing foods does not need to be restricted.” In fact, dietary fructose (sucrose is half fructose) has adverse effects on blood lipids and all refined sugars are very calorie dense. The more sugar, refined grains, fats and oils people eat, the higher the calorie density and the lower the fiber content of their diet. Overweight type 2 diabetes patients should eat a diet high in whole grains, fruits and vegetables with at least 50 g of fiber per day and reduce nonessential dietary fat and refined carbohydrates as much as possible.
1. Diabetes Care 2004;27:S36-S46
2. N Engl J Med 2000;342(19):1440-1
By James Kenney, PhD, RD, LD, FACN.
In January 2004 the American Diabetes Association (ADA) released its dietary recommendations for patients with type 2 diabetes.1 While they are reasonable, they are far from optimal. They state, “In subjects with type 2 diabetes, it appears that ingestion of very large amounts of fiber are necessary to confer metabolic benefits on glycemic control, hyperinsulinemia, and plasma lipids.” But they go on to say “It is not clear whether palatability and the gastrointestinal side effects of fiber would be acceptable to most people.” A little more intestinal gas and bloating is a lot better than having a heart attack, going blind or ending up on dialysis.
It has been clearly shown that consuming more dietary fiber from foods (50 g/day) and particularly soluble fiber (25 g/day) improves blood sugar control, lowers the need for insulin and reduces “bad” blood lipids in type 2 diabetic patients even if no weight is lost.2 Those with type 2 diabetes should consume as much fiber from foods as possible to reduce the risk of cardiovascular diseases and diabetic complications.
The new ADA recommendations overlook the importance of limiting sugar to lose weight. They state, “When dieting to lose weight, fat is probably the most important nutrient to restrict.” True, but if weight loss is a goal, reducing calorie density by limiting fat is fine but it’s best if refined grains and sugars are limited, too. The ADA states, “…intake of sucrose and sucrose-containing foods does not need to be restricted.” In fact, dietary fructose (sucrose is half fructose) has adverse effects on blood lipids and all refined sugars are very calorie dense. The more sugar, refined grains, fats and oils people eat, the higher the calorie density and the lower the fiber content of their diet. Overweight type 2 diabetes patients should eat a diet high in whole grains, fruits and vegetables with at least 50 g of fiber per day and reduce nonessential dietary fat and refined carbohydrates as much as possible.
1. Diabetes Care 2004;27:S36-S46
2. N Engl J Med 2000;342(19):1440-1
By James Kenney, PhD, RD, LD, FACN.
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