Category Archives: Diet And Food

Next time you make your grocery list, don't forget to follow your heart.

A heart-healthy diet makes a big difference when it comes to lowering your risk of heart disease,the leading killeracross the US. Everyone from the American Heart Association to the US Department of Health and Human Services recommends making specific food choices to support a healthy heart. Because foods for heart health can reduce other potential cardiovascular issues -- like high blood pressure and high cholesterol -- it's worth keeping in mind as you plan your weekly meals.

Keep reading to find out which foods to look for and what a heart-healthy diet looks like overall.

Now playing: Watch this: How Healthy is Your Heart, Really? 5 Ways to Tell at...

3:59

Studies have revealed two things: foods that are riskier for your heart and foods that strengthen it. Fortunately, you're not about to get hit with a bunch of curveballs. The best foods for heart health are ones you probably already think of as healthy. Similarly, the not-so-heart-healthy foods are probably already on your radar for not doing your body any favors.

Before we dive in here, let's say: everything in moderation. Unless you already know you have a heart health issue, you don't need to cut out any foods or make drastic changes. We're not saying you can never have another piece of bacon or crack open another soda. Instead, being mindful of what a heart-healthy diet looks like can help you incorporate more of those foods into your meals.

Now, let's talk details. According to the AHA and Department of Health, a heart-healthy diet is rich in:

A diet full of colorful fruits and vegetables, whole grains and healthy proteins and fats will give your body the fiber, vitamins and minerals it needs to support a healthy heart.

Conversely, if you're trying to boost cardiovascular health, you want to limit your intake of:

If a lot of your favorites are on the less heart-healthy list, don't panic. You can still include them in your diet (unless your doctor says otherwise). Just make sure that these foods aren't taking over every meal, and try to add as many heart-healthy foods into your day as you can.

If you want to feel good about what your next grocery trip will do for your heart health, you can grab items in these specific categories.

Remember the food pyramid from back in the day? It was on to something. Your body benefits from eating quite a bit of produce.

That's because veggies and fruit load in a lot of nutritional density per bite. Bananas and sweet potatoes deliver potassium, a key mineral for heart health. Cruciferous veggies may help to prevent clogged arteries. Leafy greens deliver fiber, which can help to lower cholesterol and blood pressure.

Long story short, the more produce you're packing in, the better. And if fresh produce doesn't work for your budget or your lifestyle, don't worry. You can get plenty of nutritional benefits from frozen, dried and canned options. Just make sure they're marked low-sodium.

Not all carbs are bad. Refined carbs like the ones in white bread fly through your body, usually doing you more harm than good. But complex carbohydrates, like the ones you'll find in whole grain products, deliver fiber, which we've already mentioned as a heart health booster.

Plus, they often come packed with vitamins and minerals like iron, selenium, thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9) and magnesium. If you're looking for a heart-healthy diet, choose products that have whole grains in their ingredient list. Plus, complex carbs can also be found in beans, potatoes, peas and corn.

While certain proteins -- like red and processed meat -- can be hard on your heart, others top the list of foods for heart health. The key here is to look for plant-based protein, lean animal proteins and fish. Experts recommend mixing up your protein sources. So you have plenty of options, stock up on:

Swap some of your red meat and cured pork for the options above and you'll be doing your heart a favor.

You might think that fat spells heart trouble, but it's all about the type of fat. While trans and saturated fats have been linked to cardiovascular issues in numerous studies, your body, including your heart, needs healthy fats. You can get these from fish, nuts and seeds, along with avocados and moderate amounts of plant oils like:

As a general rule of thumb, if the fat would be solid at room temp, it's probably saturated. If it would be a liquid, it most likely falls under the unsaturated variety. Think butter (controversial for health) versus olive oil (definitely part of a heart-healthy diet).

The American Heart Association has certified certain foods for heart health and given them the Heart-Check seal, which you can find on some food packaging. Once you learn that seal, it can make it easier to stock your cart with foods for heart health.

For the best results, pair your heart-healthy diet with other heart health boosters like regular exercise, sleep and stress management techniques. It can also be helpful to learn your blood type and what it means for your risk of specific cardiovascular conditions.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

More:
5 Foods to Boost Your Heart Health - CNET

Eating a diet high in whole grains, fibre, fish and n-3 polyunsaturated fatty acids (PUFAs) may reduce the risk of dying from all causes in adults with type 2 diabetes (T2D), according to a systematic review and meta-analysis synthesising all the available evidence, being presented at this years European Association for the Study of Diabetes (EASD) Annual Meeting in Stockholm, Sweden (19-23 Sept).

There are some dietary recommendations and guidelines for people with type 2 diabetes, but most are not evidence-based or are derived from studies of the general population, says author Dr Janett Barbaresko from the German Diabetes Center in Dsseldorf, Germany. Our rigorous assessment of the best currently available evidence indicates with reasonable certainty that eating a diet rich in whole grains, fibre, fish and PUFAs as well as consuming more vegetables and plant proteins may help people with type 2 diabetes live longer.

However, the researchers stress that the limited evidence about other dietary factors, including dietary patterns, foods such as dairy, meat, and tea, and micronutrients such as caffeine and vitamin D, underscores the need for more robust and comprehensive studies to better understand the impact of different dietary factors on the progression of T2D.

People with T2D are more prone to circulatory diseases, dementia, cancer, and bone fractures. And despite an increasing number of effective drugs, lifestyle modifications - such as exercise and diet - remain a cornerstone of treatment.

However, little is known about diet and the prevention of illness and death in people living with T2D. A few studies have assessed the association between specific dietary factors such as the Mediterranean diet or intake of vegetables on all-cause mortality in T2D, but the relation with different dietary factors has not been comprehensively summarised.

To find out more, German researchers did a systematic review of 107 prospective observational studies investigating any dietary factors (i.e., dietary patterns, foods and food groups, macronutrients [carbohydrates, fats, protein] and micronutrients [minerals and vitamins] secondary plant compounds [e.g., polyphenols], and supplements [e.g., vitamin E, magnesium]) and the risk of death from all causes in adults (aged 18 or older) with T2D, up to June 2022.

Overall, 72 studies were included in 45 meta-analyses comparing the effects of high versus low intake and to evaluate the dose-response relationship between dietary factors and death from any cause, over an average of 10 years. The number of participants included in the meta-analyses ranged from 1,073 to 84,816. The certainty of evidence was evaluated to determine the confidence in the meta-findings [1].

The analyses found that there was moderate-certainty of evidence of a protective association between the intake of whole grain, fibre, fish, n-3 PUFAs and death from all causes. Adding one serving (20 g/day) of whole grain from foods such as brown bread and rice or breakfast cereals was associated with about a 16% reduction. Each serving per week increase in fish consumption was associated with a 5% lower risk of death.

Similarly, an additional 5 g per day intake of dietary fibre (equivalent to a medium pear or two shredded wheat) and 0.1 g per day increase in n-3 PUFAs was associated with a reduced risk of death from all causes14% and 13% lower, respectively. The body does not produce n-3 fatty acids naturally, so good sources include fish, vegetable oil, nuts (especially walnuts), flax seeds and flaxseed oil, and leafy vegetables.

Evidence of lower certainty also suggests that eating large amounts of vegetables and plant protein may be beneficial. A daily increase of 100 g of vegetables and 10 g of plant proteins such as nuts, tofu, beans, lentils and peas was associated with a 12% and 9% lower risk of death, respectively.

Possible beneficial effects of these foods include their link with favourable changes in blood pressure, cholesterol, blood sugar levels and anti-inflammatory effects, which might help to lower the risk of comorbidities such as cardiovascular diseases and cancer.

In contrast, higher intake of eggs and dietary cholesterol was associated with an increased risk of death from any causewith a 10 g per day increase in egg intake (equivalent to two medium eggs per week) was associated with a 5% greater risk of death, while adding 300 mg of dietary cholesterol per day was linked with a 19% increase.

For other dietary factors, no association was found and/or the evidence was very uncertain, including: dietary patterns such as the Mediterranean diet and low-carbohydrate high-protein diet; foods including nuts, dairy, meat, sugar and sweets; macronutrients including carbohydrates and micronutrients such as caffeine and vitamin D.

More research is needed to provide more robust and comprehensive evidence on different dietary factors and the progression of diabetes, says Dr Sabrina Schlesinger at the German Diabetes Center in Dsseldorf and the German Center for Diabetes Research (DZD) in Munich-Neuherberg (partner in Dsseldorf), who led the study. But if individuals with type 2 diabetes are able to add a few servings of whole grains, fibre, fish, plant oils and vegetables to their weekly diets, our results suggest it may be an easy and low-risk way to possibly improve their outcome.

The authors note that the study is observational and therefore does not prove that people with T2D who eat a diet rich in whole grains, fibre, fish and n-3 PUFAs will live longer. Rather, it shows an association. They also note that the small number of studies in many meta-analyses may limit the conclusions that can be drawn.

For interviews with the report authors, please contact Dr Olaf Sprkel in the press office of the German Diabetes Center, Dsseldorf, Germany E) olaf.spoerkel@ddz.de T) +49 211 3382-507

Alternative contact in the EASD Press Room: Tony Kirby T) + 44(0)7834 385827 E) tony@tonykirby.com

Notes to editors:

[1] The certainty of evidence was evaluated using GRADE approach that takes into account the within-study risk of bias, inconsistency, indirectness and imprecision between the studies, publication bias, magnitude of the effect and dose-response relationship. High certainty of evidence indicates that there is a high confidence in the effect estimate and that further research probably will not change the effect estimate, whereas a moderate certainty of evidence indicates a moderate confidence in the effect estimate and further studies may change the effect estimate. A low certainty of evidence indicates low confidence in the effect estimate and it is likely that further studies change the effect estimate, and a very low certainty of evidence indicates that there is very limited and uncertain meta-evidence available.

The German Diabetes Center is funded by the German Federal Ministry of Health and the Ministry of Science and Culture of the State North Rhine-Westphalia. The study was supported in a part by the German Center for Diabetes Research (DZD). The funders had no role in study design or data collection, analysis and interpretation.

The authors declare no conflicts of interest.

This press release is based on oral presentation 1 at The European Association for the Study of Diabetes (EASD). All accepted abstracts have been extensively peer reviewed by the congress selection committee. There is no full paper at this stage, but the authors are happy to answer your questions. The research has been submitted to a medical journal for publication.As it is an oral presentation there is no poster with this talk.

The authors declare no conflicts of interest.

See the rest here:
High intake of whole grains, fiber, fish and omega-3 fatty acids linked to lower risk of death in adults with type 2 diabetes - EurekAlert

Feeding pets raw meat and fish is a growing trend, popularised by pet breeders, pet-health influencers and holistic veterinarians.

Fans of these diets claim that they are more natural and species-appropriate and have several health benefits. Indeed, a balanced raw meat diet can meet a pets nutritional needs. Yet while scientists have shown that pets can digest raw meat easier than regular pet food, there is no clear evidence that it is better for a pets overall health. And, if its not done properly, it can be bad for both the pet and the pet owners health.

Raw meat and fish contain germs that can cause serious illness to both pets and humans, so it needs to be handled safely. These germs are especially dangerous for people with weakened immune systems, including children under five, older adults, pregnant people and people receiving chemotherapy.

Unfortunately, our recent research shows that most pet owners (70%) believed that preparing raw food for pets is no different than preparing food for humans. But there is one obvious difference: raw pet food doesnt undergo that vital step that kills harmful germs and parasites - cooking.

Interestingly, 90% of participants in our study were confident that they can prepare a raw meat-based diet without risk to themselves or their family members. Yet many reported using unsafe raw meat preparation practices, such as rinsing raw meat.

If you are keen to feed your dog or cat raw meat and fish, we recommend that you follow these food safety steps in order to protect yourself, your family and your pets.

Always choose a reputable company to buy raw pet food from, and check the use-by dates of raw meat products. Although pets may be able to digest meat past the use-by date, this does not make it safe.

One benefit of buying raw meat products for your pet from a company that specialises in these products is that the meat undergoes microbiological safety tests and may be safer than homemade raw diets.

Storing meat properly is important. Make sure you store meat intended for pets in a sealed container at the bottom of the fridge. Even better, have a separate fridge for raw pet food. And always ensure that raw meat and raw-meat-based pet foods are stored at temperatures 0-5.

Many people wrongly believe that freezing kills all harmful bacteria and parasites. Some bacteria can survive freezing temperatures and will start multiplying as soon as they are out of the freezer.

It may be faster to thaw raw pet meat on the counter at room temperature, but it should not be done because harmful bacteria could grow in food if it gets too warm while defrosting. Thaw these products at the bottom of the fridge in a leakproof container and never refreeze raw meat or raw pet products. If it has thawed once, it should be fed to the pet straight away or thrown away.

When preparing raw meat for your pet, take care to avoid cross-contamination. If you have a large kitchen, create a dedicated area for preparing this food. If dont have a dedicated area, be extra diligent with cleaning and sanitising the counters and the surrounding areas after preparing raw pet food. Also, consider using a separate set of utensils and chopping boards just for pet food.

Never rinse raw meat and meat products because this may transfer harmful bacteria around your kitchen sink and the surrounding areas. Likewise, be careful when opening raw meat or raw meat-based diet containers and packaging and avoid spraying juices on the surrounding areas. When finished, carefully dispose of the packaging.

Pets have different eating habits, but when fed raw-meat products, they should have a special feeding area. Of course, it is fun for your dog to drag bones around, but you should discourage this behaviour to avoid harmful bacteria being spread around the house.

Provide food in a bowl or on a tray that can be easily cleaned. Areas like carpets, sofas and blankets are not suitable for this purpose and are too difficult to clean afterwards.

Once the food is dispensed, do not let it sit in the bowl for a long time. The longer raw meat is in the bowl at room temperature, the more those harmful bacteria multiply.

It might seem pointless to wash the pets bowl after your pet has licked it clean, but bacteria will continue multiplying on the surface of the bowl.

Bowls and trays should be washed after every feeding with hot water and dishwashing liquid. And feeding areas should be cleaned and sanitised. Do not forget to wash the water bowl, too.

Clean and sanitise all pet food preparation areas after you have finished with raw meal preparation. Utensils, boards and freezer containers should be thoroughly washed in hot, soapy water and then thoroughly dried.

One of the most important things to remember is that bacteria can travel on our hands. Wash your hands with soap and warm water before and after handling raw meat and raw meat products.

If you follow these simple steps it will help protect your household and your pets from food-borne illness.

Here is the original post:
Raw meat for pets here's how to do it safely - The Conversation Indonesia

Dry pasta and rice - If stored in air-tight containers once opened to extend their shelf life, rice and pasta can be eaten up to 12-24 months after the best before date, BBC Good Food revealed. White rice, on the other hand, is refined, so the preservatives mean it's unlikely to decay if kept in an airtight container. The natural crystallisation of starch in rice can lead to a stale taste over the years, but it's safe to eat. Brown rice doesnt keep as long as white rice. It can become oily and smell bad when the fat reacts with the air.

Canned food - According to BBC Good Food, canned soups and vegetables can last 12-24 months. Once the best-before date is reached the quality may reduce but the food will still be edible, they explained. Fun fact! Back in 1974, canned food found in the wreck of a boat that sank in 1865 was tested and although the food content had deteriorated in appearance, scientists said it was still safe to eat.

Sauces and vinegar - Vinegar is used as a natural preservative, so you can ignore that best before date, Too Good To Go suggests. Soy sauce, on the other hand, is full of salt which is a natural preservative. If kept sealed, it should be fine years after the best before date.

Here is the original post:
Save money and reduce food waste with 10 items you can eat after best before date - Express

A side view of an unrecognizable woman standing in the kitchen and opening the microwave while holding a plastic container of food.

Preparing meals in bulk and reheating is a great way to save time in the kitchen and can also help to reduce food waste. You might have heard the myth that you can only reheat food once before it becomes unsafe to eat.

The origins of food myths are often obscure but some become embedded in our culture and scientists feel compelled to study them, like the five second rule or double-dipping.

The good news is that by following some simple steps when preparing and storing foods, it is possible to safely reheat foods more than once.

Why can food make us sick?

There are many ways bacteria and viruses can end up in foods. They may occur naturally in environments where food is harvested or contaminate foods during processing or by food handlers.

Viruses wont grow in foods and will be destroyed by cooking (or proper reheating). On the other hand, bacteria can grow in food. Not all bacteria make us sick. Some are even beneficial, such as probiotics in yoghurt or starter cultures used to make fermented foods.

However, some bacteria are not desirable in foods. These include bacteria which reproduce and cause physical changes making food unpalatable (or spoiled), and pathogens, which cause illness.

READ MORE |The debate over best before dates: strict rule or just a suggestion?

Some pathogens grow in our gut and cause symptoms of gastroenteritis, while others produce toxins (poisons) which cause us to become sick. Some bacteria even produce special structures, called endospores, which survive for a long time even years until they encounter favourable conditions which allow them to grow and produce toxins.

While cooking and reheating will generally kill pathogenic bacteria in foods, they may not destroy toxins or endospores. When it comes to reheating foods, toxins pose the greatest risk of illness.

The risk increases in foods which have been poorly handled or cooled too slowly after initial cooking or reheating, since these conditions may allow toxin-producing bacteria to grow and proliferate.

Bacteria that cause foodborne illness typically grow at temperatures between 5C and 60C (the temperature danger zone), with fastest growth occurring at around 37C.

Foods that are best able to support the growth of these bacteria are deemed potentially hazardous and include foods or dishes containing meat, dairy, seafood, cooked rice or pasta, eggs or other protein-rich ingredients.

READ MORE |The longest-living people on Earth eat these 6 foods

A common culprit of food poisoning linked to reheated foods is Staphylococcus aureus which many people carry in their nose or throat. It produces a heat-stable toxin which causes vomiting and diarrhoea when ingested.

Food handlers can transfer these bacteria from their hands to foods after cooking or reheating. If the contaminated food is kept within the temperature danger zone for an extended period, Staphylococcus aureus will grow and produce toxins. Subsequent reheating will destroy the bacteria but not the toxins.

How to keep food safe to eat, even when reheating

To limit the growth of bacteria, potentially hazardous foods should be kept outside of the temperature danger zone as much as possible. This means keeping cold foods cold (less than 5C) and hot foods hot (above 60C). It also means after cooking, potentially hazardous foods should be cooled to less than 5C as quickly as possible. This also applies to reheated foods you want to save for later.

When cooling foods, Food Standards Australia New Zealand recommends the temperature should fall from 60C to 21C in less than two hours and be reduced to 5C or colder in the next four hours.

READ MORE |Good bacteria vs. bad bacteria

In practice, this means transferring hot foods to shallow containers to cool to room temperature, and then transferring the covered containers to the fridge to continue cooling. Its not a good idea to put hot foods straight into the fridge. This can cause the fridge temperature to increase above 5C which may affect the safety of other foods inside.

If food has been hygienically prepared, cooled quickly after cooking (or reheating) and stored cold, reheating more than once should not increase the risk of illness. However, prolonged storage and repeated reheating will affect the taste, texture, and sometimes the nutritional quality of foods.

When it comes to safely reheating (and re-reheating) foods, there are a few things to consider:

always practice good hygiene when preparing foods

after cooking, cool foods on the bench either in small portions or in shallow containers (increased surface area reduces cooling time) and put in the fridge within two hours. Food should be cold (less than 5C) within the next four hours

try to reheat only the portion you intend to immediately consume and make sure it is piping hot throughout (or invest in a thermometer to ensure the internal temperature reaches 75C)

if you dont consume reheated food immediately, avoid handling it and return it to the fridge within two hours

err on the side of caution if reheating food for vulnerable people including children, elderly, pregnant or immunocompromised people. If in doubt, throw it out.

With the ever-increasing cost of food, buying in bulk, preparing meals in large quantities and storing unused portions is convenient and practical. Following a few simple common sense rules will keep stored food safe and minimise food waste.

Enzo Palombo, Professor of Microbiology, Swinburne University of Technology and Sarah McLean, Lecturer in environmental health, Swinburne University of Technology

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read this article:
Yes, you can reheat food more than once. Heres why - News24

There is some evidence that shows your blood type has an effect on your health. General heart health is one example since the American Heart Association found that people with type A, type B or type AB blood are more likely than those with type O to have a heart attack. But it's not all good news for type Os. Another study conducted in 2019 concluded that people with type O blood are more likely to be bitten by mosquitos. (Hey, you can't win 'em all.)

There is also a faction of people who believe that eating a certain diet based on your blood type can lead to better health and a reduced risk of certain diseases. This nutrition philosophy was popularized by a naturopathic physician named Dr. Peter D'Adamo and outlined in his 1996 book Eat Right 4 Your Type. The diet guide landed on the New York Times Bestseller list and has since sold millions of copies.

But will changing your diet based on your blood type actually make you healthier? The science behind D'Adamo's guide has been mostly debunked -- or at the very least, largely unconfirmed to date. I asked Anna Rios, a Registered Dietitian Nutritionist, about the nutrition plan and any benefits or potential dangers associated with eating for blood type.

But first, here's what the Blood Type Diet is and how it portends to make you healthier.

Read more:Best Healthy Meal Delivery Services for 2022

D'Adamo's 1996 book made waves when it came out, but there is little evidence to support the idea that eating a blood type-specific diet will improve health.

The general thrust of the Blood Type Diet is that there are optimal foods for people with various blood types O, A, B and AB. Part of the claim hinges on the idea that blood types serve as maps of our ancestral history and genetics, and that the foods commonly eaten by our ancestors are better suited for our bodies, even in the modern day.

Below is a snapshot of the four main blood types and what D'Adamo posits is the best type of diet for each.

Type A: The agrarian or cultivator. According to D'Adamo, those with type A blood should avoid meat -- specifically red meat -- and eat a plant-based diet rich in fresh fruits, vegetables, legumes and whole grains. Because of more "sensitive immune systems," they should also avoid processed foods and opt for organic foods whenever possible.

Read more:Where to Buy Affordable Organic Groceries Online

Type B: People with blood type B are dubbed "nomads" by D'Adamo. Folks with type B are encouraged to eat plants but also most meats (except chicken). The diet also cautions against eating corn, wheat, tomatoes, peanuts and certain seeds.

Type AB: People with type AB blood, or "enigmas" as D'Adamo calls them, are a mix between types A and B. The Blood Type Diet encourages these people to eat seafood, tofu, dairy, beans, greens and grains but to avoid corn, beef and chicken. D'Adamo contends type ABs also have lower levels of stomach acid and thus should avoid caffeine and alcohol.

Type O: Also known as the "hunter," D'Adamo purports that people with this blood type should eat a high protein diet rich in red meat, fish, poultry and some fruits and vegetables. This precursor to the paleo diet cautions type Os against eating grains, legumes and dairy products.

According to the Blood Type Diet, type Os require more meat in their diets than other blood types.

To date, there is very little evidence that adhering to strict blood type-based diet recommendations will improve health outcomes. "The blood type diet has been debunked multiple times by new and improved research," Rios says. "People who claim to start feeling better on this diet typically do so because they start cooking at home more and eating more whole foods and less processed foods which can improve anyone's health."

The most comprehensive study was done in 2013 by the American Journal of Clinical Nutrition and found "no evidence to validate the purported health benefits of blood type diets." That said, most of the nutrition plans laid out in D'Adamo's book may be healthier than your current eating habits since they do focus on natural, whole and unprocessed foods.

D'Adamo suggests folks with type A blood are healthiest when adhering to a plant-based diet rich in fresh fruits and vegetables.

Blood type isn't something dietitians take into consideration when providing medical nutrition therapy, Rios says. "As dietitians, we focus on the patient as an individual," she adds. "Important things to consider include health history, chronic illnesses, current lifestyle, food allergies, food intolerances, sensitivities, stress and digestion."

Following the Blood Type Diet can be "extremely restricting," Rios says, and, if you aren't being guided by a registered dietitian, it could lead to other health issues. There are lots of things to consider before excluding certain food groups from your diet.

If you have or are at risk forhigh blood pressure or heart disease, for instance, eating a diet high in red meat (as the type O diet suggests) could lead to problems. Diabetics, on the other hand, are often advised to avoid eating cheese, dairy and other foods in large amounts. Other health conditions including IBS and iron deficiency can be exacerbated by meticulously consuming or avoiding certain categories of foods.

While trying a nutrition plan outlined for your blood type shouldn't have any drastic negative consequences (at least not for those without underlying health conditions), there is also very little evidence that doing so will improve your health in any significant way.

Most nutrition experts suggest balance in the diet overall, including a mix of lean proteins and vitamin-rich vegetables along with whole grains, nuts and seeds. For losing weight, diets such as the keto and paleo plans have been known to garner fast results, but if the goal is overall improved health, including heart health, restrictive fad diets often get failing grades from nutritionists, dietitians and other health professionals.

If you're looking for a nutrition plan or diet to follow for increased overall health, the Mediterranean Diet has been ranked the No. 1 healthiest diet by US News and World Report for five straight years. Based largely on typical Mediterranean-style cooking, this nutrition plan includes lots of lean fish, fruits, vegetables, whole grains, beans and seeds. It also encourages limited sugar and salt intake and prioritizes healthy fats like olive oil.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Here is the original post:
Is It Healthier to Eat Based on Your Blood Type? - CNET

GOLO diet gained the limelight in the year 2016 and right after that, it took the internet by storm. This diet plan was launched in 2009 and promises to lose weight. This diet is basically a short-term tactic to lose weight and works by handling insulin levels. The diet is comprised of 30-, 60- or 90-day plans which further assist in balancing hormones and restoring metabolism, thereby assisting in losing weight quite speedily.

GOLO Diet- what exactly it is?

To speedup up the process of weight loss, the GOLO diet tackles the high insulin levels, and hormone levels and escalates metabolism which further assists in shedding kilos from your body, steadily and sustainably. This diet emphasises on controlling the daily intake of calories, reducing portion sizes, decrease the consumption of processed foods while motivating people to incorporate exercise into their routine. This not only drops the weight but also increases energy levels super quick. According to health experts, tweaking diets alone are simply not enough to sustainably lose weight instead, weight should be tackled properly by combatting the hormonal issues and other imbalances in the body to get long-term results.

GOLO diet is a calorie-controlled diet that promotes a healthy lifestyle that is balanced with appropriate supplementation in order to meet health goals, especially weight shedding. A supplement known as Release supplement is also an integral part of this diet.

Foods you should incorporate while following GOLO Diet

Proteins, carbs, vegetables, and fats are referred to as the fuel groups for the body and GOLO diet GOLO diets vital component GOLO Metabolic Fuel Matrix lets you incorporate the foods from these above-mentioned 4 food groups. A person following a GOLO diet must eat 3 meals in a day with a standard serving size. Here are some foods that an individual can inculcate in their diet while on this diet.

Food restrictions in a GOLO Diet

Processed foods

Are there any health effects of the GOLO Diet?

GOLO diet is not made on vague principles and is supported by numerous health experts and there are no negative side effects of this. Instead, it aids in fuelling the body with high energy levels, cutting down extra pounds and transforming the overall lifestyle and making it healthy since it is framed on concrete ideologies of nutrition. Balancing the meals as per the Metabolic fuel matrix is quite effortless which makes the diet easy to follow. Ensure that you follow it rightly under the supervision of a health expert in order to reap the maximum benefits.

Also Read:From Pisces to Virgo: 4 Zodiac signs that cant tolerate toxicity in a relationship

More:
GOLO Diet: What is it and how it impacts health - PINKVILLA

In the space of a fortnight Ive discovered that lettuce can be bad for me, and butter good.

Ive been given a fair idea of why I sometimes find it difficult to concentrate and Ive learned that while it may be wise to steer clear of croissants, tiramisu and brownies are fine.

To receive these revelations about the way my body processes different foods I had to pay 259, put an app on my phone, wear a blood sugar sensor, record what I ate, provide a couple of samples, and eat some very special muffins.

Personalised nutrition will be so revolutionary that it is set to transform the way food is sold and consumed, according to Professor Tim Spector, from Kings College London.

He co-founded ZOE, which gave me insights into the food I should be eating. The company is already well known for an app which has provided a source of Covid data during the pandemic, but its personalised nutrition service is likely to become bigger still.

It uses artificial intelligence to offer a personalised solution for those of us wanting to eat more healthily by choosing the right diet, helping to overcome the confusion caused by dietary fads that seem to change from week to week.

ZOE, and similar apps available in America, claim to have nailed things once and for all by analysing your bodys unique response to virtually every food under the sun and guiding you towards the best meals for you.

I think its inevitable that personalised nutrition will become mainstream, said Professor Spector. This is going to influence the food industry to provide new products and to change our nutritional guidelines into subsets rather than pretending that all males or all females are the same.

Other academics are supportive of the concept. But they concerned that it may be too simplistic, and are cautious about any rush to get products out on the market before the evidence behind them is robust enough.

ZOEs app has been available since April and has already signed up 10,000 members. Another 220,000 are on a waiting list as the company races to hire more of the personal coaches needed for the online advice it offers as part of the package.

ZOE personalised nutrition users must have a thin, 50p piece -sized sensor stuck to their arm and leave it there for two weeks.

This is not actually a painful or uncomfortable process. The sensor has a harmless and flexible pin and takes and stores a continuous blood sugar reading. But its memory is limited so it must be swiped at least every eight hours to a ZOE app you download onto your phone to ensure continuous readings. You hold the phone close to your arm, which gives a little ping, a bit like when you use your credit card on your phone.

Users must also eat a selection of carefully prepared muffins, which involve given quantities of various known food groups. This is followed by a finger prick blood test which is then sent off for analysis and gives clues into blood sugar and fat responses.

The data collected from the sensor, the blood test, a stool sample you give and a food diary you keep is used by ZOEs AI systems to analyse your response to various foods and predict your response to a whole range of others.

My two week programme has given me advice that could significantly improve my health as I get older. It has told me that my gut bacteria is pretty good overall (varied and generally of the right kind) giving me a degree of protection against everything from depression to dementia.

And Im fairly good at processing and clearing fat particles from my blood. This reduces the risk of inflammation that can lead to a whole range of health problems such as heart disease and diabetes and make you put on weight.

Less encouragingly, it turns out that Im not very good at processing and clearing sugar from my blood, with everything from bread and ice cream to lettuce, carrots and green beans sending my blood sugar levels soaring.

Blood sugar spikes are caused when your body breaks down carbohydrates into sugar molecules, or glucose, which is then shipped through the walls of your gut and into your blood, before getting absorbed by muscles and cells around the body.

My poor blood sugar response to foods is something I hadnt expected and need to keep an eye on because blood sugar spikes can contribute to heart, kidney, eyesight and other problems.

On top of that, a blood sugar spike is often followed by a crash, disturbing concentration, sapping energy and making you hungry.

This is something I suspect has been happening, on and off, for years without me being aware although, as so often with these things, its hard to be sure.

This isnt to say that lettuce, carrots and green beans cant play a valuable role in a balanced diet as they are low fat, boost gut bacteria and packed with goodness.

But its worth bearing in mind our blood sugar response to these and other foods when trying to keep down spikes.

The app uses a scoring system to tell you how good you are at processing sugar and fat for any given food or combination of food including those you didnt consume during the tests.

It does this by using artificial intelligence to predict your response to foods you didnt consume as well as to any given meal you care to make up.

This is the key to curbing my blood sugar spikes. Because Im good at clearing fats, such as butter or olive oil, but not so good at clearing sugars, I can get away with eating more fats but need to keep carb consumption relatively low.

So by eating extra fats I can reduce my blood sugar spikes by covering the sugars in the carbs with fat, like a blanket.

This slows down the speed of uptake of sugar from the gut because fat is more slowly absorbed than sugar, so the peaks of the combined sugars and fats are lower. Some people refer to this process as putting clothes on their carbs.

So, using the app, I find I can mitigate the blood sugar spike I would get from eating a slice or two of sourdough bread by liberally adding healthy fats such as butter or cheese, for example.

A bowl of brown basmati rice which on its own gives me a combined score of 35 (out of 100, where 100 is the best) based on its impact on blood sugar, blood fat and gut bacteria increases to 69 when a table spoonful of extra virgin olive oil is added. Adding a handful of mixed nuts takes me up to 83, which is a very respectable score.

Meanwhile, two white slices of sourdough, which give me a ZOE score of 26, rises to 29 with butter, 37 when cheddar cheese is added and 61 with a decent portion of avocado.

ZOE recommends aiming for a score of 60 or more, where possible something that is much easier to achieve by adding suitable extra ingredients or swapping one major component for another.

Meanwhile, Ive learned that while croissants and ice cream send my blood sugar soaring, chocolate brownies, panna cotta and tiramisu are fine for blood sugar due to their higher fat and lower carb content paving the way for more better targeted desert treats.

These baked treats actually produce a lower blood sugar spike than lettuce, carrots, green beans and a wide variety of other healthy foods although it is not recommended they are routinely swapped for them as they are considerably less healthy overall.

An, admittedly small, interim research study ahead of a much bigger one due to report next year looked at how 17 people responded after 12 weeks of using ZOE findings as the basis of a personalised diet.

It found that 64.7 per cent felt less hungry and 82.4 per cent felt more energetic. Meanwhile, participants lost an average of 9.4 lbs (4.3kgs) in weight, primarily because the reduction in blood sugar spikes made them feel less hungry.

Although I am still in the early stages of my ZOE diet, I too can report feeling more energetic and less hungry as I take more care to balance out my meals with ingredients which for me curb spikes in blood sugar.

The way people react to food is so personal that even identical twins are likely to respond quite differently to the same meal, according to research by the team behind the ZOE app.

In fact less than half of our response to any given food is governed by our genes, with the remainder down to factors such as sleep patterns, exercise, meal timing and gut microbe, it found.

Professor Spector predicts that when these individual responses to food are better understood the food industry could respond by labelling products as being suitable for people with poor glucose scores, or being fat response friendly.

At the moment you just have how many calories or fat are in it but this would tell you how you are likely to respond if a good or bad responder, he said.

All the big companies have personalised nutrition divisions already set up. They just dont talk about it. They are aware that people are going to demand to know how these foods are going to affect your gut health, for example.

The academic believes that personalised nutrition apps could one day be as ubiquitous as Uber apps.

It could be something that is like am Uber app that everyone has if the NHS decided to underwrite it. Ten or 15 years ago, no-one would have thought everyone would have had something like an Uber app to call a chauffeur service, he said.

The amount of money generated from diet and nutrition apps in the UK is forecast to soar this decade, from around $10m (8.6m) at the moment to $45m in 2030 and much more beyond, according to data from Grand View Research.

Apart from ZOE, options in the UK are fairly limited at the moment. They include analyses based on DNA samples which Professor Spector dismisses as pretty useless given that genes only account for the minority of our food reactions.

And there is Lumen, a tool that users breathe in and out of to take readings of carbon dioxide to determine whether theyre in fat or carb-burning mode and then adapt their eating accordingly.

Meanwhile, in the US and Israel the Daytwo app gives nutritional recommendations to people with diabetes, obesity and non-alchoholic fatty disease a range of liver conditions affecting people who drink little to no alcohol based on an analysis of their gut bacteria and AI to predict blood glucose response. Another app called Levels is broadly similar but not available outside the US.

Daytwo was set up by Professors Eran Segal and Eran Elinav from the Weizmann Institute of Science in Israel after they published a gamechanging paper in 2015 which is generally seen as paving the way for personalised nutrition apps.

The study confirmed previous research findings on how various foods caused blood sugar spikes but crucially, it found that the magnitude of these spikes had huge variation from one person to the next.Professor Elinav told i: Personalised nutrition offers a data-driven, individualised way to modify ones diet without having to give up on large groups of foods.

I believe it may be harnessed to tackle a growing number of microbiome-associated metabolic, immune and other diseases. We are continuing to actively research these prospects.

Daniel Davis, professor of Immunology at the University of Manchester, adds: The potential for personalised nutrition is huge. Tim Spector, and a handful of other like-minded pioneers, are challenging the status quo and bringing to the foreground bold new ideas for healthcare.

But while there is much that a good personalised nutrition app can teach us it is important to recognise potential shortcomings because even the broadest ones dont provide a full picture, according to Newcastle Universitys Professor John Mathers, who has been involved in a number of studies in the area published in journals such as Nature and the British Medical Journal.

Overall, I am very supportive of the idea of personalised nutrition but I worry that there has been a rush to commercialisation before the evidence for what really works is sufficiently robust, he said.

The ZOE approach is based on high quality research, which gives it an advantage over some of its competitors. But it puts a large amount of emphasis on a few simple markers such as short-term changes in blood glucose concentration as an index of the complex effects of food consumption on the human body.

Many experts would argue against the restrictions on bread, potatoes and rice [which cause blood sugar spikes in many people].

His concerns about ZOE will be even more applicable to other less sophisticated alternatives on the market.

On a personal level, having used the ZOE app, I can see the dangers of focussing too much on a handful of admittedly key properties while ignoring the other health benefits of various foods. There is also a risk of becoming overly preoccupied with the effect of every ingredient you consume, and enjoying food less.But as long as you keep the bigger picture in mind I think the right apps can be a huge help to our health.

Original post:
Is lettuce bad, and butter good? I tried the personalised diet app that'll change how you eat - iNews

New moms require some much-needed nutrition boost to become healthier and stronger. Since new moms are the sole providers of food to their babies, they themselves need to eat nutritious and healthy food to be in the pink of their health and also to take care of the little ones. Let's look at a few diet tips that will help new moms to fight all sorts of health issues. Also, the post-pregnancy period can be quite vulnerable and new moms can easily fall sick, hence taking care of themselves is of utmost importance, especially during this time. A lactating mother needs nutrients enriched to ensure the well-being of her babies as well as herself.

Protein is a must-have for new moms as it provides energy and it is very much required for new moms. Include eggs, lean meat, and fish in your daily diet to increase the intake of protein. Also, protein helps in producing milk for the babies which is an added advantage for new moms. Protein foods aid in the cell-building process in your babies too.

Green vegetables like spinach and broccoli are loaded with vitamin A, calcium, iron, and antioxidants which are great for new moms. These leafy vegetables have a significant impact on the baby's growth and breastfeeding mothers get a lot of benefits from these vegetables.

During delivery, moms lose a lot of blood hence their body becomes weak post-pregnancy. Tofu, tuna, meat, chicken, and eggs are all excellent sources of iron which helps to restore blood loss in new moms. The low iron amount in the body can cause fatigue in new moms as well. So make sure to include iron-enriched foods in your daily diet to boost nutrition.

Milk, yogurt, and cheese are powerhouses of calcium. It is important for breastfeeding mothers to have enough dairy products to ensure their good bone health for the babies. Also, the vitamin D present in dairy products aids in stronger bone health for new moms.

Vitamin C-enriched foods or citrus fruits like lemons, and oranges are great nutritious foods for new moms. They help to build a strong immune system in new mothers and prevent them from catching cough and cold. Moreover, vitamin C helps in better absorption of iron in the body and thus regulates hemoglobin levels as well. It supports tissue repair and is an excellent food for the growth of the baby.

Staying hydrated post-delivery is absolutely necessary for new moms. During labor, mothers lose an incredible amount of liquid, and less water intake can lead to headache or migraine in new moms. Make sure to drink at least 8-10 glasses of water.

(Also Read:This Traditional Indian Preparation is Excellent for Lactating Mothers)

Panjiri offers nutrition and lots of energy.

Power of Grandma's recipes

Our grandmothers' superb recipes especially laddus for the new moms are an excellent food to have in your diet. Packed with nutrients like iron, protein, and calcium, these panjiri laddus can help new moms dealing with issues like post-pregnancy hair fall, back pain, dizziness, gaps in teeth and many such problems. They also boost energy in new moms.

Are you a new mom and looking for the perfect diet tips to provide your child with the best nutrition? Then, include these awesome foods in your diet and be a healthy mom to a healthy baby.

About the author:Dietitian Tauqeer Zehra is also theFounder ofGoNutriWay.

Disclaimer:

The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

More:
Diet Tips to Boost Nutrition for New Moms - NDTV Food

In the last few years, the IIFYM diet has become popular globally. This food plan was designed by fitness expert Anthony Collova who invented the food strategy after becoming frustrated with conventional diets. Presently, IIFYM is practised around the world due to its flexible nature. For this reason, we checked with leading Indian health experts to learn more about this diet. Heres what they had to say.

1. Improves overall health

As IIFYM emphasises macronutrients, rather than calories, it can be a good learning experience for numerous people. IIFYM can help you fix the basics. Over 70% of Indians are protein deficient. Thus, simply fixing your protein to carb ratio alone can be a game changer in your fitness journey, enhancing your energy, strength, hormonal health and immunity, remarks nutritionist Lovneet Batra.

2. Flexible weight loss plan

IIFYM teaches you to approach nutrition more equitably and refrain from demonising particular foods or macronutrients. When you follow this flexible eating plan, you quickly discover the actual calorie and macronutrient content of the foods youre consuming. For people who want to lose weight and gain muscle mass without feeling overly restricted, IIFYM is a good option, mentions Dr Archana Batra, nutritionist and certified diabetes educator.

IIFYM is an eating technique, which involves concentrating on the macronutrients consumed rather than the total calories consumed in a day. This diet allows people to include a variety of foods in their diet, provided they stick to their macro target. This makes IIFYM a less stressful and more convenient dieting option. Hence, people are more likely to stick to it, adds Aman Puri, health expert and founder of Steadfast Nutrition.

3. Its for everyone

You can practise the IIFYM food plan even if you are vegan, vegetarian or gluten-free. IIFYM is seen as a welcome change by people who feel too restricted by any other traditional diets. This diet ensures you are consuming the right ratio of macronutrients. It also highlights the fact that it's the type of calories we eat and not the number of calories that matter when it comes to weight loss. This also helps build strength and maintain healthy body composition. Additionally, the IIFYM food plan works for everyone including those who follow a vegan, vegetarian or gluten-free diets, mentions Dr Siddhant Bhargava, fitness and nutritional scientist, and co-founder, Food Darzee.

1. Does not include micronutrient tracking

Read the original here:
What is the If It Fits Your Macros (IIFYM) diet plan and is it for you? - GQ India