Category Archives: Diet And Food

If you live near or have visited Cape Towns urban edge where urban and natural areas meet you may have been lucky enough to spot a caracal. These adaptable, medium-sized wild cats with distinctive long tufted ears can be found in other parts of the African continent too, as well as the Middle East, central Asia and India.

Caracals are the largest remaining predator in Cape Town, the worlds most biologically diverse city. It is estimated that there are around 50-60 caracals left on the Cape Peninsula. Our previous research has shown that the citys caracals feed mainly on native, wild species, such as guinea fowl and vlei rats. And they choose to hunt for their prey close to the urban edge particularly in areas where there are vineyards and wetlands nearby.

But this choice comes with risks. It means they need to cross roads to reach fragmented habitat patches; car collisions are an obvious threat. A less obvious one is persistent organic pollutants, or forever chemicals.

These long-lasting, toxic chemicals are largely invisible, travelling through air and water, and ending up even in the most remote environments. They affect both human and wildlife health. Since the 1940s they have been used in pesticides, industry and construction. These activities release the chemicals into air, soil and water. There they remain intact for long periods of time and may become widespread through natural processes.

These pollutants tend to accumulate in the body tissues of animals especially predators. Chemicals build up in predators through the prey they eat, a process called biomagnification. This means predators can act as sentinels or indicators for the presence, diversity and level of pollutants in the environment.

Until now, most research on these chemicals has taken place in Europe and North America, with little focus on the Global South. Our research in Cape Town aims to address this gap. Were investigating how local wildlife may be affected by a particularly toxic class of pollutants, the organochlorines. This group of man-made chemicals contains carbon, chlorine and several other elements. Among them are polychlorinated biphenyls, a group of highly carcinogenic chemicals formerly used in many industrial and consumer products.

We have studied the diet, hunting behaviour and pollutant levels in Cape Towns caracals. Our latest findings reveal extensive exposure to these chemicals across the citys complex mosaic of habitats.

Working with wildlife ecotoxicologist Rafael Mateo at Universidad Castilla in La Mancha, Spain, we looked at how the caracals were being exposed to pollutants.

Samples were collected from caracals captured in cage traps as part of our work to monitor their movements using GPS collars. Animals were sedated and blood samples were taken by a veterinarian. We also collected blood and fat samples from dead caracals picked up around Cape Town, mainly animals killed in collisions with cars.

We tested samples using gas chromatography-mass spectrometry, a method which can detect and quantify pollutant chemicals in tissue samples even at low concentrations.

A worrying trend emerged: caracals frequently hunt in areas where there is a higher risk of organochlorine exposure. Individuals that hunt closer to denser human populations, and in wetlands and vineyards, have higher levels of both the insecticide DDT (dichloro-diphenyl-trichloroethane) and polychlorinated biphenyls in their blood and fat tissues compared with those that hunt further away.

This link to vineyards is a trend we have picked up before when assessing exposure to another kind of pesticide, rat poisons. Caracals hunting in Cape Towns vineyards, where prey is abundant, are also likely to be exposed to a cocktail of highly toxic anticoagulant rodenticides.

Read more: How we found out that rat poisons are killing wildlife in Cape Town

Caracals using areas with a higher density of electrical transformers had higher burdens of chemicals in the polychlorinated biphenyls group. This is likely due to polychlorinated biphenyls leaking from the coolant fluids used in electrical equipment. The chemicals were banned worldwide in the 1980s and South Africa is committed to phasing them out by 2025.

Together, our results suggest that many human-transformed landscapes can harm wildlife, through previous or ongoing use of forever chemicals.

Although this study is the first of its kind for southern Africa, it adds to the growing body of evidence that predator indicator species can reveal exposure to pollutants across food webs in human-transformed areas.

The worlds cities represent a new type of ecosystem for wildlife. Many species have adapted to these landscapes. But in doing so, they are forced into contact with invisible risks, such as increased exposure to pollutants.

Where a habitat contains both risk and reward, it can be an ecological trap, accelerating local extinctions. Ecological traps are also a global issue requiring collective action.

To make cities around the world safer, cleaner places, the use of forever chemicals must be reduced in line with existing international agreements. Citizens can reduce their own pesticide use too, particularly the use of rat poison. Cleaning up urban wetlands and restoring them could go a long way to removing pollutants from the environment.

People should also take stock of existing chemical use. Safely disposing of obsolete chemicals and outdated or contaminated equipment is an essential step to reducing spillover into natural areas.

These efforts will ensure healthier cities not only for wildlife but for people too.

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Cape Town's caracals are exposed to harmful 'forever chemicals' through their diet - The Conversation

The global nutritional yeast market will reach nearly $1 billion by 2032 as more consumers reach for healthy food products and discover the nutritional benefits of the vegan ingredient, according to a new market report by research firm Fact.MR. The nutritional yeast markets current valuation is $430 million in 2022.

Nutritional yeastotherwise known as noochis an inactivated yeast usually made from saccharomyces cerevisiae. It is a rich source of plant-based proteins, minerals, and vitamins. Because of these health benefits, it has become an ideal food additive used for improving the flavor and nutritional properties of food products. The ingredient is well-loved by vegans and a vegan pantry staple because it adds a distinct cheesy flavor to recipes, is high in protein, and is often fortified with B12. Nooch has also gained traction within the food industry due to its fat-free, gluten-free, low calories, and sugar-free nature.

Nutritional yeast comes in both fortified and unfortified varieties and various studies have indicated that nutritional yeast can offer several potential health benefits, ranging from lower cholesterol to protection from cellular damage. This knowledge, along with an increasing prevalence of various diseases and rising focus on health and fitness will push the demand for the product.

Marco Verch

According to the Fact.MR report, growing consumer inclination towards plant-based foods along with rising awareness about the health benefits of nutritional yeast is expected to boost the growth of the nutritional yeast market over the next 10 years. In particular, the demand for organic nutritional yeast is rising because of changing consumer preference for organic food products. The market report predicts the organic nutritional yeast segment to exhibit strong growth during the forecast period. Additionally, the market research report notes that the introduction of new products with innovative flavors will further expand the nutritional yeast market size in the coming years.

Regionally, Europe will continue to dominate the global nutritional yeast market, accounting for a share of 35 percent in 2022. Demand in Europe for nutritional yeast is driven by rising consumer inclination towards vegan and plant-based foods, high levels of health awareness among European people, and increasing consumption of bakery and confectionery products. And, amid the rising adoption of nutritional yeast in food and beverages, dietary supplements, and bakery and confectionery, the nutritional yeast market size in Europe reached $150 million in 2022.

In contrast, North America currently accounts for a share of 24.5 percent of the global nutritional yeast market, and Chinas nutritional yeast market reached a valuation of $35.1 million in 2022.

Bragg

Leading nutritional yeast manufacturers are constantly focusing on expanding their product portfolios by introducing new nutritional yeast products with different flavors. Earlier this year, health food brand Bragg launched new flavored nutritional yeast seasonings in the US market.

Braggs Flavored Nutritional Yeast Seasonings is available in two flavors: Roasted Garlic and Smoky BBQ. The new seasonings add to nutritional yeasts use as a versatile plant-based seasoning, delivering five grams of complete protein per serving, plus vitamins B6 and B12.

Nutritional Yeast, lovingly referred to as nooch, is one of the few sources of complete protein for those on a plant-based or vegan diet, Linda Boardman, Braggs CEO, said in a statement. As we continue to evolve the ways through which we deliver a daily dose of wellness, we saw an opportunity to innovate and expand upon our best-selling Nutritional Yeast. Our Roasted Garlic and Smoky BBQ Nutritional Yeast Seasonings offer flavorful new options to boost the taste and nutrition of meals and snacks, while delivering key nutrients.

In June 2021, health products company Ecoideas announced the expansion of its Nutritional Yeast line with the addition of new products including Organic Nutritional Yeasts, Nutritional Yeast with B12, and Nutritional Yeast with B12 and D2.

A 2018 report by Fact.MR also noted the predicted rise in interest in nutritional yeast. The report explained that growth in the industry is driven by a boom in veganism across multiple demographics, stating that, at the time, 17 percent of the US population between the ages of 15 to 70 was consuming plant-based products such as nutritional yeast. With the increasing preference for vegan food across the globe, the demand and consumption [of] nutritional yeast is expected to significantly increase in the years to follow, the report stated.

For the latest vegan news, read:55 Percent of New Parents Want More Plant-Based Protein for ChildrenThoughtful Chris Hemsworth Gave Up Meat Before Kissing Natalie PortmanGordon Ramsays MasterChef Confession: I Actually Love Vegan Food

Nicole Axworthy is the News Editor at VegNews and author of the cookbook DIY Vegan.

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High-Protein Nutritional Yeast to Become a $1 Billion Market by 2032 - VegNews

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Do you know why cured meats are pink?

Frances national Agency for Food, Environmental and Occupational Health & Safety (ANSES) recently confirmed a link between colon cancer and nitrites as food additives, according to the healths agency report earlier this week.

"This Tuesday, July 12, ANSES presented the conclusions of its scientific assessment of the risks associated with the consumption of nitrites/nitrates, following a referral from the Government," said the French Ministry of Agriculture and Food Sovereignty in a recent press release.

"The conclusions of ANSES's risk assessment call for reducing the use of nitrites used as food additives and recommend limiting as much as possible the addition of nitrites/nitrates to foodstuffs: The aim is to limit their use as strictly necessary."

A charcuterie board is shown here in an aerial photo. The French health agency said that reducing the consumption of food additives needs to be balanced with supporting food safety.

This comes after a 2015 World Health Organization (WHO) report that classified processed meat as carcinogenic because of "sufficient evidence" that the type of meat can lead to cancers such as colorectal cancer.

But the press release conveyed an important caution.

While nitrates are unlikely to cause harm, when the body converts them into nitrites they can become harmful.

It said reducing the food additives must be balanced with supporting food safety.

Nitrates have one extra oxygen atom compared to nitrites. However, while nitrates are unlikely to cause harm, when the body converts them into nitrites they can become harmful, according to Healthline.

A cured meat platter of traditional Spanish tapas is served on a wooden board with olives and bread. Both nitrates and nitrites are used as food additives, according to the French agency for food, health and safety.

"Manufacturers add nitrites to meat to preserve them," according to the medical outlet.

"In meat, nitrites turn into nitric oxide. This reacts with proteins in the meat, changing its color [to pink or red] and helping preserve it."

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Both nitrates and nitrites are used as food additives, mostly in delicatessen meat and processed meat because they decrease the risk of bacterial infection, per the ANSES report.

"The higher the exposure to these compounds, the greater the risk of colorectal cancer in the population," the report concluded.

"Concerning nitrites, over half of our exposure [in France] is related to the consumption of delicatessen meat due to the nitrite additives used to prepare it," according to the ANSES report.

ANSES analyzed published cancer studies ever since the reference work of the European Food Safety Authority in 2017 and the International Agency for Research on Cancer in 2018.

GRILLED SALMON SKEWERS FOR SUMMER BARBECUES: TRY THE RECIPE

"The higher the exposure to these compounds, the greater the risk of colorectal cancer in the population," the report concluded.

The French parliament prompted the report after approving a bill earlier this year to decrease the use of nitrite in cured meats though there was a concern a complete ban of the food preservative was possible when the report issued its findings, according to multiple reports.

The ministry said the ANSES findings do not justify a complete ban on nitrites and nitrates as approximately 99% of adults and children in France do not exceed the allowable daily intakes for all exposures to the food additives.

But the ministry said the findings by ANSES do not justify a complete ban on nitrites and nitrates as approximately 99% of adults and children in France do not exceed the allowable daily intakes for all exposures to the food additives.

The food industry in France is also defending the use of the food preservative.

The charcuterie sectors in France already produce meats that are below the thresholds allowed by European regulations for the use of nitrites and nitrates, per the press release.

A charcuterie board with a selection of meat, cheese fruit and more is shown in this overhead view.

Fabien Castanier, director of the French cured meat industry federation FICT, noted hundreds of small to medium-size companies in the industry would struggle without the nitrite preservative.

That's because of the consequences connected to reduced shelf life and increased risk of infection, according to Reuters.

"I expect the French food industry to urge the government to consider the pros and cons by arguing that nitrates and nitrites may increase the risk of colorectal cancer, but salmonella could kill more people," said Elisabetta Politi, a certified diabetes educator and dietitian who sees patients at the DukeLifestyle and Weight Management Center in North Carolina.

"For cooked ham, reduced nitrite levels could lead to the use-by date being brought forward," the report noted.

"Besides, there are other risk factors of colorectal cancer."

But ANSES offered suggestions to mitigate the risk to the public of developing bacterial infections, such assalmonellosis,listeriosisandbotulism.

"For example, for cooked ham, reduced nitrite levels could lead to the use-by date being brought forward," the report noted.

Several studies support the ANSES findings, a gastroenterologist shared with Fox News Digital those they don't necessarily "prove causation." (iStock)

Dr. Avinash Ketwaroo, gastroenterologist and assistant professor of medicine at Baylor College of Medicine, told Fox News Digital that several studies support ANSES findings.

"While these findings do not clearly prove causation, the known impact of diet on intestinal health and the large size of many of these studies suggest caution when consuming such a diet," said Ketwaroo.

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"While genetics may play an important role in getting colorectal cancer, environmental factors appear to be even more important."

ANSES now recommends limiting exposure to nitrates and nitrites by not eating more than 150 grams per week of delicatessen meat and having a balanced diet with at least five daily servings of fruit and vegetables.

Go for the fruit and veggies! A balanced diet includes at least five daily servings of fruit and vegetables, the ANSES report says. (iStock)

"I think that the US will want to do its own research to confirm the findings of the French study,"Politi said to Fox News Digital.

"I expect lobbyists in Washington will be busy trying to protect the interest of the food industry."

THIS DELICIOUS AND EASY BRUSSELS SPROUTS RECIPE COULD ROCK YOUR WORLD

She told Fox News Digital she thinks its possible the U.S. Food and Drug Administration (FDA) may establish a safe level of nitrates for cold cults in the future.

Fox News Digital reached out to the FDA for comment.

The agency said that it could "not speak on behalf of the food industry or actions of other regulatory authorities."

But it did note the following: "Sodium nitrite is an approved food additive which may be safely used in, or on, specified foods as regulated under the Federal Food, Drug and Cosmetic Act (FD&C)."

"After all, [the] French love cheese which doesnt have nitrates."

It said as well, "The FDA urges consumers not to use this product for anything except its intended use as regulated by the FDA, which includes certain labeling requirements for its use in food. The FDA has the authority to take enforcement action if a company is in violation of the FD&C Act."

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"I believe that a campaign geared at promoting awareness of the risks of consuming luncheon meats will be the best way to promote public health while encouraging the food industry to find alternative protein sources,"Politi added in comments to Fox News Digital.

"If this bill becomes law, the French food industry will have to find alternatives to charcuterie. After all, [the] French love cheese which doesnt have nitrates."

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Check that charcuterie board? Consumption of nitrites, nitrates may be linked to colon cancer: report - Fox News

Women, in particular, suffer more severe cardiovascular and other complications related to diabetes.

More than 34 million Americans have diabetes and 88 million have prediabetes, many of whom do not even know it, according to the CDC. This results in direct health care costs of more than $235 billion per year and $90 billion in lost productivity.1

Although more men are diagnosed with diabetes than women, diabetes affects women differently, and women often suffer more serious complications, which is why controlling blood sugar levels is essential.2

Symptoms

Many symptoms of diabetes are the same for men and women, such as blurred vision, excessive hunger or thirst, fatigue, frequent urination, fruity smelling breath, headaches, lower respiratory tract and urinary tract infections, recurrent skin conditions, slow-healing wounds, and unexplained weight loss. Women, however, often present with decreased libido, oral and/or vaginal yeast infections, and polycystic ovary syndrome.3,4

Risk Factors

Several factors increase the risk of women developing diabetes. These include belonging to certain ethnic- ities or races, such as being Asian American, African American, Native Alaskan, Native American, or Pacific Islander; being obese or overweight; being older than 45 years; having a family history of diabetes; having developed gestational diabetes during pregnancy; having high blood pressure and/or high cholesterol; having a history of heart disease or stroke; having polycystic ovary syndrome; and leading a sedentary lifestyle.3

Complications

Although women experience many of the same complications as men, such as diabetic retinopathy, food damage, heart and kidney disease, and neuropathy, they also experience different and/or more significant complications. These include the following:

Heart disease. The most common complication of diabetes is heart disease. Although men with diabetes develop heart disease at approximately twice the rate of those without diabetes, women develop heart disease at 4 times the rate. They also have worse outcomes than men after a heart attack.2

Hormonal changes. Women of child-bearing age experience hormonal changes every month. These changes make regulating blood glucose difficult. The same is true during pregnancy and progresses through menopause. As blood glucose levels increase, libido decreases. High blood glucose also results in vaginal dryness, making intercourse uncomfortable and even painful.2

Pregnancy. Diabetes can cause prob- lems for both mother and child during pregnancy. Poor glucose control during pregnancy can increase the risk of breathing problems, low blood glucose at birth, birth defects, and premature delivery and may also cause the baby to weigh too much, causing delivery complications. Women with diabetes generally have a harder time becoming pregnant. They also have a higher risk of developing preeclampsia or having a caesarian section, miscarriage, or stillbirth.2

Urinary tract and yeast infections. Decreased circulation and excess blood glucose levels conspire to reduce the bodys ability to fight infection. This can lead to recurrent oral and vaginal yeast infections, as well as urinary tract infections. Additionally, many women with diabetes have bladders that do not empty completely, creating a welcoming environment for bacteria to grow.2

Gestational Diabetes

Gestational diabetes develops when a woman who does not have diabetes experiences high blood glucose levels during pregnancy. This occurs in approximately 2% to 10% of pregnancies in the United States each year. Gestational diabetes can happen to any woman, but the risk is greater when a woman has a family history of type 2 diabetes, is obese or overweight, or is older than 25 years.2

Gestational diabetes usually resolves after giving birth; however, approximately 50% of these women go on to develop type 2 diabetes. It is important to retest for diabetes between 4 and 12 weeks after delivery, then every 1 to 3 years thereafter.2

What Women Can Do

The goal with diabetes for both men and women is to keep hemoglobin A1c and blood glucose levels at or below target levels. Because diabetes is not a one-size-fits-all disease, disease management is different based on the individual, although the mechanisms used are the same. Management includes proper diet, exercise, hydration, medications, avoiding alcohol and smoking, and appropriate planning.5

Women also have some special circumstances that require extra effort. What follows are some things to keep in mind:

Diet. Patients should know how different foods affect the body. Counting carbohydrates, coordinating meals and medications, and choosing the right food combinations for well-balanced meals are all important in managing diabetes.5

Exercise. Patients should talk to a clinician about an exercise plan, keep an exercise schedule, and know the ideal blood glucose level to have before beginning exercise.5

Medications. Patients should know which medications are taken and when and adhere to the schedule. They should also understand the proper storage of medications; insulins are kept in the refrigerator, for example. Patients should report any problems with medications to a pharmacist or physician. They should also be careful with new medications because some can affect blood glucose levels.5

Plan ahead. It is of the utmost importance to be prepared when managing diabetes. Patients should always have enough medication on hand. If a medication is the difference between life and death, they should make sure there is enough to cover emergency situations that may arise and havea plan to transport medication safely. They should also have a plan for when illness occurs. The bodys defense mechanisms that help fight off illness can also raise blood glucose levels. Illness may also affect appetite, making glucose control that much harder. Patients should test often when an illness strikes and adjust management accordingly.5

Womens special circumstances. Hormone levels fluctuate before, during, and after a menstrual cycle. It is important to be proactive and try to distinguish patterns in blood glucose changes that correlate with hormonal changes. Adjustments to a diabetic treatment plan may be necessary during these times to keep glucose low. Additionally, the same is true for pregnancy and menopause, although these may be more gradual and longer term.5

About The Author

Kathleen Kenny, PharmD, RPh, has more than 25 years of experience as a community pharmacist. She is a freelance clinical medical writer based in Homosassa, Florida.

References

1. Division of diabetes translation at a glance. CDC. Updated August 21, 2020. Accessed June 13, 2022. https://www.cdc.gov/chronicdisease/resources/publications/aag/diabetes.htm

2. Diabetes and women. CDC. Updated December 1, 2020. Accessed June 13, 2022. https://www.cdc.gov/diabetes/library/ features/diabetes-and-women.html

3. Gotter A. How diabetes affects women: symptoms, risks, and more. Healthline. April 27, 2017. Accessed June 13, 2022. https://www.healthline.com/health/diabetes/ symptoms-in-women

4. Livadas S, Angnostis P, Bodou JK, Bantouna D, Paparodis R. Polycystic ovary syndrome and type-2 diabetes mellitis: a state-of-the-art review. World J Diabetes. 2022;13(1):5-26. doi:10.4239/wjd.v13.i1.5

5. Diabetes management: how lifestyle, daily routine affect blood sugar. Mayo Clinic. June 3, 2022. Accessed June 14, 2022. https://www.mayoclinic.org/diseases-conditions/ diabetes/in-depth/diabetes-management/art-20047963

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Controlling Blood Sugar Benefits Heart Health - Pharmacy Times

Platelets are the components that help your blood to clot. When your blood platelet count is low (below 80,000 per ml of blood; normal levels range from 150,000 per ml to 450,000 per ml), youll notice symptoms such as an increased tendency to bleed in the gums, nose and other parts of the body as well as a propensity to bruise easily.

There is no medicine or cure for dengue, said Jaclyn Reutens, a dietitian and the founder of Aptima Nutrition & Sports Consultants. You can only rely on your immune system to kick in and overcome the symptoms.

If you think you have dengue fever, see a doctor immediately, advises the Ministry of Health. The fever may, though rare, progress to dengue haemorrhagic fever or dengue shock syndrome, which are severe forms of dengue infection that can result in death.

WHAT DOES IT CONTAIN?According to Reutens, papaya leaf juice seems to contain vitamins A, B1, C and K, magnesium, potassium, fibre, papain, phenolic compounds and other phytochemicals.

These nutrients in the juice may help with blood clotting and may boost the immune system. Some studies have shown that the consumption of papaya leaf juice has increased some platelet counts.

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Do home remedies work? Can papaya leaf juice help with dengue fever? What about neem leaf for chickenpox? - Channel NewsAsia

The pegan diet requires that 75% of your nutritional intake is plant-based and only 25% of products from animals that are raised naturally, pastured and grain-fed, and unprocessed, statesCleveland Clinic. Further simplified, it requires the dieter to eat a minimum of five cups of vegetables, four servings of carbohydrates, three proteins, two fats, and a dairy substitute daily, per Womens' Health Magazine.

Things that are prohibited in the pegan diet are beer, milk, and starchy vegetables with a high glycemic index. Beans, peas, and lentils, which are important protein sources for vegans, are not required in the pegan food regimen. Some believe, per Women's Health Magazine, gluten has no place in the pegan diet, but Dr. Hyman (via Forbes) states that not everything gluten-free is healthy. The restriction on grain foods deprives the body of fiber that is essential for the body's continued health. The necessary fats for the body come from unprocessed sources like olive oil, nuts, avocados, olives, and seeds (if rendered in the form of an oil that needs minimal processing), per WebMD.

Dr. Hyman, the physician and author credited with the pegan concept, sought after and created a middle ground between two extremes to form a diet that is more sustainable. As such, the paleo diet meets the vegan diet halfway, to form the pegan diet.

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Everything You Need To Know About The Pegan Diet - Mashed

Several years ago, Jennifer Lopez and Alex Rodriguez made headlines for going on a no-sugar diet. Since then, posts about going on a no-sugar diet have randomly popped up on social media. And, given how much staying power this eating plan seems to have, its understandable to be at least a little curious about the no-sugar diet and what it involves.

While it seems obviouswhat is a no-sugar diet, exactly? Can you really have no sugar on a no-sugar diet? Are fruits OK or does everything sweet need to be weeded out? Nutritionists break it all down.

Its important to get this out there upfront: Theres no set definition for a no-sugar diet. There may be several variations depending on where you're getting your information from, says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.

Keatley notes that some no-sugar diets call for an elimination of all added sugar, sugar from fruit, as well as milk sugars. But, he points out, the most common variation is to get your added sugar intake down to zero. (Added sugar, in case youre not familiar with it, is sugar thats added to foods vs. naturally occurring in them.)

Sowhy are people doing this, again? There are a few different reasons. We have so much research that shows sugar is a pro-inflammatory food, and inflammation is a root cause of many different health conditions, says Jessica Cording, R.D., C.D.N., a dietitian and health coach, and author of The Little Book of Game-Changers. With that, some people cut out sugar from their diets to try to be healthier.

You could potentially reduce your risk of heart disease, obesity, diabetes, and certain cancers, says Keri Gans, M.S., R.D., author of The Small Change Diet.

Other people cut out sugar to try to lose weight. Its not uncommon that people lose weight when they limit added sugar, Cording says. A lot of highly palatable processed and packaged foods tend to have added sugar, and cutting those out will limit some extra calories.

It depends on how extreme you take this. If you cut out all forms of sugar (including naturally-occurring sugars) and eliminate foods like fruits from your diet you are missing out on important nutrients your body needs to perform at its best, Gans says.

Plus, a no-sugar diet is also just hard to follow. Its a huge challenge to drop that added sugar number down to zero because, well, sugar tastes good and it can provide a hit of dopamine, Keatley says. So, by going off added sugar cold-turkey, you could find yourself feeling down more often and also frustrated by all of the reading you have to do on packaged or restaurant foods.

You can eat any whole food, Keatley says. He lists off fruits, vegetables, starches, legumes, nuts, meats, and more as go-to foods on this diet.

When you start dipping into foods that have been modified, that's when you need to inspect the food label, he says. Keatley recommends steering clear of products that contain any of the following:

Need a jumping-off menu to get you started? Gans offers this up as a sample day of eating on a no-added sugar diet:

A bowl of oatmeal made with cows milk or an unsweetened milk alternative, a tablespoon of natural peanut butter, and a small banana

A large mixed green salad topped with grilled chicken, avocado, and chickpeas, tossed in olive oil and vinegar

Cup of plain Greek yogurt with sliced strawberries

Broiled salmon with roasted Brussels sprouts and small baked potato topped with a little butter or sour cream

Keatley says this can be safe, provided you focus on added sugars and not all sugar-containing foods. Having all the forms of sugar in whole foodsnot drinksis a way to maintain your energy levels, appease your tastebuds, and meet your nutritional goals, he says.

Gans agrees. If presently your diet consists of large amount of added sugar and you are now limiting these foods, it would 100% be safe to do, she says. However, if you start to take this to extremes, it could definitely be unhealthy. Besides the limiting of important nutrients your body needs, any restrictive diet can cause have an emotional toll on its user that can affect their day to day living.

Overall, experts recommend just aiming to cut down on your added sugar intake vs. focusing on getting rid of all of it. Eliminate the idea of elimination, Keatley says. Dont try to get your added sugar down to zero but try to balance out grams of added sugar with grams of dietary fiber. This will lead to a more sustainable diet that has benefits outside of just reducing sugar intake.

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What Is a No-Sugar Diet? - Pros, Cons, What to Expect - Prevention Magazine

Local nutrition coach Tony LoCicero created Get Toned Diet Coaching, a program working to help those who struggle with weight loss/gain, as well as building muscle mass and giving your body a balanced nutritional outlook.

I try to make it a customized diet that can be done long term. Weve got to figure out something that doesnt disrupt your life too much or come across as too extreme, LoCicero says.

I want to help people reach their goals. I want to educate people on food because I feel so many people are lost in what is good for you and what is not. Theres so much information today and it can be misleading. My goal is to help people understand and be there to answer any questions along the way.

Tony emphasizes that in order to understand fitness and nutrition, it has to be a lifestyle. It has to be a long term goal. You have to find ways to make it fit your lifestyle and reach those goals. Often times people set themselves up for failure when they try to set expectations way too high and be hard on themselves.

It doesnt need to be complicated. Its just food. Youre going to have to put in the time. Youre going to have to put in the effort. Theres going to be times where your family is going out for pizza and youre going to not be able to do that. Its all about training your mind.

Its not like a race. So many people are in such a hurry in life and thats not how it has to be. Its going to take time to lose the fat and become who you want to be.

LoCicero also says how he tells people that there really are no bad foods. Youve got to take it in moderation. If you cut out all the things you enjoy, then how long will you last? Not long. The process is understanding that you can have foods you enjoy, but its all about building that lifestyle and understanding what nutrition truly is.

Get Toned Diet Coaching with Tony LoCicero is available on Instagram @get_toned_diet_coaching and Tony is also available by Facebook.

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Local diet coach looking to change the way people see nutrition - River Valley Now

Everyone is familiar with the sensation of the mouth watering in anticipation of food, but this is not the bodys only response. At the same time, the pancreas starts to release insulin, ready to deal with the influx of glucose into the blood.

This neurally mediated or cephalic phase response has been recognized for some time, but the mechanisms involved were unclear. Now, a study from the University of Basel has shown that a short-term inflammatory response is responsible for this early insulin release.

However, in people with overweight or obesity, an excessive inflammatory response during the cephalic phase can impair this insulin secretion.

This study highlights the complexity of our individual metabolic responses to food, and why understanding chronic low-grade inflammation over time is key in addressing obesity.

Prof. Tim Spector, professor of genetic epidemiology at Kings College London and co-founder of Zoe Ltd, a personalised nutrition company, speaking to Medical News Today.

The researchers identified that an inflammatory factor interleukin 1 beta (IL-1) which is usually involved in the response to pathogens or tissue damage, is responsible for much of this early insulin secretion.

First, the researchers identified the role of IL-1. They found that the sight, smell, or taste of food stimulates the release of IL-1 from microglia in the hypothalamus. This then activates the vagus nerve and increases the secretion of insulin that facilitates glucose uptake and metabolism after eating.

In their study, they placed mice that had been fasted overnight in a cage with a food pellet. The mouse was allowed to find the pellet and take a bite. Immediately after the first bite of food, the researchers took blood from the mouse for analysis.

The mouse blood samples showed no rise in glucose but had increased circulating insulin.

As a control, the researchers placed other mice in a cage with an inedible object that looked exactly like the food pellet. Blood taken from these mice showed no increase in insulin, indicating that real food was needed to stimulate the cephalic insulin response.

To test that IL-1 was responsible for the rise in insulin, they then injected mice with a neutralizing antibody against IL-1 before introducing them to the cage with food. These mice showed no increase in circulating insulin.

This led the researchers to conclude that IL-1 was mediating the cephalic phase insulin release (CPIR).

To investigate the implication of the finding for people with overweight or obesity, the researchers performed a secondary analysis of data from a previous meta-analysis on CPIR in people. The primary analysis found this insulin response was markedly reduced in those with overweight or obesity.

To test this finding, they reproduced the human data in the mouse model. After only two weeks on a high fat diet, mice no longer showed CPIR.

Study lead Prof. Marc Donath, chief of the Endocrinology, Diabetes & Metabolism Department at University Hospital Basel, told MNT why this might happen:

Obesity and diabetes lead to chronic inflammation beyond which an acute sensory stimulation no longer has any effect. Its like a marathon runner: after 42km, he cant do a fast 100m race.

Prof. Spector agreed: The authors conclusions that cephalic insulin response, which causes insulin secretion before any food is consumed, such as when we see food or smell food, is inhibited in people with obesity due to chronic inflammation associated with obesity is likely to be part of the answer.

IL-1 [] signaling seems to be responsible for some of the vagus nerve stimulation that results in insulin secretion after sensory exposure to food, and a dysfunction in this signaling in people with obesity is likely impacting their cephalic insulin response, he added.

Next, the mice were fed a high fat diet and injected with the anti-IL-1 antibody once weekly for 3 weeks, to prevent the release of IL-1. The researchers subsequently detected insulin in the blood of these mice, showing they had a CPIR.

With higher inflammation in obesity, and specifically adipose tissue inflammation, persistent high levels of circulating IL-1B is responsible for the dysfunction resulting in a lack of cephalic insulin response to sensory inputs.

Prof. Tim Spector

So, could this study have implications for the treatment of obesity and type 2 diabetes? Prof. Donath believes it might, given further research.

IL-1 antagonism is being developed for the treatment of type 2 diabetes and its complications. A better understanding of the mechanism of action of IL-1 on insulin secretion could guide us in the development of clinical studies, he told MNT.

This view was reinforced in an article in Cell Metabolism, which described the findings as: an exciting avenue for developing IL-1 as a novel and potentially modifiable therapeutic target to correct autonomic dysregulation of CPIS [the cephalic phase of insulin secretion] in obesity.

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Obesity: How the sight of a meal triggers short-lived inflammation - Medical News Today

People go plant-based for different reasons ethics, health, weight loss, love for animals, or to preserve the environment. However, whatever your reason for going plant-based and there are some great reasons to do so, no doubt-- getting enough protein, Vitamin D, B12, calcium, iron and zinc will be something you need to plan for. While the micronutrients can be dealt with by choosing fortified food and popping the right supplement, getting enough protein is something that comes up frequently. Here are 3 things you eat to get more protein on a plant-based diet.

Also read: How to join the Veganuary food movement

Mushrooms

Baked, sauteed, as a substitute for a patty in a burger or a lovely tomato-based stew--there are plenty of ways to cook and eat mushrooms. What's more, they are great for you, very low in calories and fat, containing micronutrients like copper, potassium, phosphorus, and iron. They also contain protein--around 2.2 gms per 100 gms of mushroom.

Don't forget to check out this great recipe for healthy mushroom burgers

Soy

Soy has some anti-nutrients, which means that you cannot depend only on soy to hit your protein targets. Having said that, a small portion of high-quality soy, whether it is in the form of tofu, tempeh, or edamame, should be part of a healthy plant-based diet; it is a complete protein, one of the few plant-derived products containing all nine amino acids.

While tofu has absolutely no taste, taking on the flavour of the sauce, curry or spices it is cooked in, tempeh may need some getting used to. Our suggestion? Steam it and use it as a great meat substitute in curries. Not only will the curry mask the slightly earthy taste, but you will forget that it is plant-based and not meat.

Check out this great recipe for a peanut coconut tempeh curry

Ancient grains and pseudo-grains

Spelt, teff, amaranth and quinoa are often called ancient grains--they belong to a family of cereals and pseudo cereals that haven't been impacted by selective breeding over millennia unlike more common grains such as corn, wheat and rice. They are believed to be nutritionally denser than modern grains and certainly contain more protein: a cup of spelt contains 10.7 gms of protein, amaranth 9.3 gms, teff--used to make Ethiopian injera--around 10 gms while quinoa contains about 8 gms.

Try out this great quinoa pulao recipe. You won't regret it.

Also read: Vegan? Try plant-based supplements to meet your protein needs

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3 things to eat if you are on a plant-based diet - Mint Lounge