12-02-2012 23:06 Helping people improve their lives by improving their diet, communication, relationships, and finances. I also help with animal health as well. Learn how to live an abundant life, humans and animals together. I provide health education for FREE on youtube, if you have a question about health for you, your family, or your animal, leave your questions below in the comments, on my youtube profile, facebook, twitter, tumblr. If you would like to donate for these services, feel free to leave to donation via paypal to cintronbrandon@yahoo.com Donate: http://www.paypal.com Raw Vegan Protein http://www.sunwarrior.com Friend Me on Facebook: http://www.Facebook.com Follow Me on Twitter: @BrandonCiintron2 Work From Home: http://www.unclaimedrealestatefunds.com

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Why Do Both Vegan

Reporter: James Gherardi l Videographer: Jonathan Merryman

Danville, VA – The gluten free craze started when more and more Americans discovered they had an allergy to gluten and wheat products. But now, the practice has spread. People are looking to gluten free in an attempt to lose weight, but does it work? And more importantly, is it healthy?

Eating muffins, cookies, pasta and pretzels to lose weight may sound too good to be true. Anderia Dalton, the assistant manager of Next Level Nutrition in Danville, says some of the gluten-free food tastes really good, are, especially the cookies. She says the craze is cashing in.

"We get an order every two weeks and we sell out pretty well in between times. So there's definitely a need for it," said Dalton.

It's become a popular diet option, with grocery stores now offering shelves full of wheat and gluten free products. But dieters beware.

"People that should be on a gluten free diet have been diagnosed by their doctor as either having gluten intolerance or having celiac disease," said nutritionist Jennifer Dietz.

Nutritionists say going on a gluten free diet is only for those with a wheat allergy. The common misconception is that a gluten free diet is a carb free diet.

"Those calories would be the same. Those are still starches, so if you remove a starch if it's coming from wheat, you still have a starch if it's coming from rice or corn or potato. So, you're just exchanging carb for carb," said Dietz.

Nutritionally, many gluten free products are unhealthier than their conventional counter parts. One brand of gluten free pretzels for instance has more calories, fat, and sodium per serving.

Not only are there major differences in calories and fat between gluten free and conventional products, but major differences in price as well. Conventional pasta is $1.79 and gluten free is $5.59. Conventional corn flakes are $3.69 gluten free is $5.49. The same goes for snacks, conventional pretzels are $3.29 and gluten free ones are $8.39.

So if you're trying to lose weight - don't fall for the fad. Gluten free doesn't mean healthier.

"A calorie is a calorie, wherever it's coming from. If you want to lose weight, you've got to eat less than you normally eat consistently, day in and day out," said Dietz.

Nutrition experts we spoke with say they've seen a recent increase in wheat allergies. If you think you may be allergic to gluten, be sure to consult your doctor.

Originally posted here:
Gluten Free Diets Becoming an Unhealthy Trend

Nuts are good — but in moderation, and hold the salt. As for beer, forget the low-carb versions. Photo: Marina Oliphant

From the dangers of eggs to the benefits of low-fat diets, nutritionist Nicole Senior debunks seven popular food myths.

Low-fat diet is best for weight loss

THE most famous fall guy for the obesity epidemic is dietary fat and we are still living with the legacy of the ''low-fat'' mantra. Just look at the abundance of ''low-fat'' and ''light'' foods in supermarkets.

Weight loss is the result of eating fewer kilojoules and exercising more. The trick is to maintain a high nutrient intake in fewer kilojoules - this is where food choice is paramount.

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Choosing the most nutrient-dense foods from all food groups will ensure you stay well-nourished at the same time as burning body fat. A fat-free diet does not contain enough essential fatty acids and fat-soluble vitamins, and leaves a massive flavour black hole.

A Cochrane Review (the ant's pants of scientific studies) of research concluded low-fat diets had no advantage over kilojoule-restricted diets for weight loss. You can still lose weight eating healthy fats, as long as your diet is kilojoule-controlled. A healthy diet contains about 30 per cent of kilojoules as fat.

Foods low in fat are not necessarily low in kilojoules. Those with a low moisture content, such as ''baked not fried'' or ''light'' biscuits, crackers and crisps, are great examples of foods that are still high in kilojoules despite being made to a lower fat recipe.

There is a place for low-fat foods - in the dairy aisle. Because dairy is a major source of artery-clogging saturated fat, low-fat versions of these nutrient-rich foods are recommended for everyone aged over two.

Nuts are fattening

THIS is one of those ''too much of a good thing'' stories. Nuts (along with seeds) are nutrition powerhouses packed with protein, vitamins, fibre, good fats and essential minerals. They also have lots of kilojoules thanks to a high (good) unsaturated fat content.

We need some nuts. To keep your heart healthy, it is a good idea to tuck into a handful or two (depending on your energy needs) of unsalted nuts each day or have some nut butter on your toast. Or add nuts to your cooking.

Portion caution is the issue with nuts - they are so moreish many people find it hard to stop.

Butter is better than margarine

I'VE done some consulting work for a company that makes margarine, so I have some inside information on this one. I've had long chats with food technologists whose job it is to tweak the recipe, and talked to top-notch scientists to sort through the evidence.

I eat margarine myself and recommend it over butter to my family and friends.

Margarine is made from vegetable oils, with just enough hard fat (often palm oil) to make it spreadable. It has vitamins A and D added (required by law), an emulsifier (often lecithin from soybeans) to stop it separating, a little salt for taste, natural colour and a preservative to keep it fresh.

Sometimes a little milk is added, also for taste. About 99 per cent of the ingredients in a typical margarine spread are from natural sources (the preservative is not). Margarine is not much more processed than butter.

To be fair, margarines developed a bad reputation because of the presence of trans-fats.

These bad fats are produced when liquid oils are partially hydrogenated to make them solid at room temperature. However, when the science emerged that these were harmful, reputable manufacturers changed the way they made table margarine.

There may be a few cheap variants that still contain some trans-fat - check the label before buying.

Butter is made from cream and is almost 70 per cent saturated fats that increase cholesterol. Every tablespoon of butter is eating the equivalent of two tablespoons of pure cream- not milk - which is why it isn't part of the dairy food group.

Eating butter and cream will increase your blood cholesterol and they don't give you any calcium.

Butter is 80 per cent fat but contains no essential fats (omega-6 and omega-3). Although it does contain some vitamin A, so does margarine. It's a real ''sometimes food'' - all about taste and nothing about health.

Sea salt is healthier

SEA salt oozes natural food cred, with exotic and expensive, coloured single-origin salt revered by chefs and gourmets. The fact is, although sea salt (or any other fancy kind of salt) may add subtle differences in flavour and texture, it contains just as much harmful sodium as regular ''el cheapo'' table salt. In terms of mineral content, the amounts are so small you would need to poison yourself with sodium to obtain useful quantities of minerals that are otherwise found in nutritious foods.

Eggs increase cholesterol

EVER wondered why egg-white omelettes became so popular? Heaven knows, it wasn't for the flavour. Eggs were shunned because of their cholesterol content. But looking a little deeper, we find eating eggs is not linked with higher rates of heart disease. Although eggs contain cholesterol, eating eggs in moderation as part of a heart-friendly diet low in saturated fat will not adversely affect the blood-cholesterol level of most people.

Blood-cholesterol levels are far more influenced by how much saturated and trans-fat you eat than dietary cholesterol.

 

Frozen foods are less nutritious than fresh

THE usual suspect for this popular myth is vegetables. And it's probably true: nothing will be more nutritious and tasty than vegetables freshly picked from the garden and served the same day.

These days, frozen vegetables come close. They are picked at their peak and snap-frozen within hours, which makes them a nutritious option. In fact, frozen peas will retain more of their vitamins and minerals than the shelled pre-packed peas on the greengrocer's shelf.

Low-carb beer is healthier

LOW-CARB beer is a classic case of wishful thinking, or perhaps an example of ignoring the elephant in the room. Yet low-carb beers are still a hit. How could so many people have been hoodwinked into thinking a beer with fewer carbs is healthier when it's the alcohol content that's the problem.

The first, rather obvious, thing to point out is beer contains low levels of carbohydrates. The average lager-style beer contains only 2 per cent carbohydrate (sugars) by volume, or 7.5 grams in a 375-millilitre can. As a point of comparison, soft drinks contain 40 grams (eight teaspoons) of sugar in every 375-millilitre can. You should know carbohydrates are not especially fattening, although sugars in drinks are not nutritious.

The real nail in the coffin of logic behind the marketing of low-carb beers is that they contain the same level of alcohol as regular beers, and the alcohol is the kilojoule (calorie) culprit, contributing 75 per cent of the total.

If you really want to curb the kilojoules, then drinking low-alcohol or ''light'' beer makes more sense. Or, better still, less beer.

 Nicole Senior is an accredited practising dietitian and nutritionist. This is an edited extract from her book Food Myths, published by New Holland ($16.95).

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Healthier? Nuts to that

LIFESTYLE-related diseases can be prevented with the right combination of physical fitness and by incorporating a healthy diet, according to wellness guru and founder of HealthPro Solutions Sdn Bhd, Wong Yu Jin.

The 34-year-old, who is also the official wellness coach of Miss Universe Malaysia 2012 and the resident health expert for Esquire magazine as well as the Jam Break on Capital FM (at 6pm on Thursdays), is living proof that with the right mindset and guidance, one can adopt a healthy lifestyle.

Wong actually has a double degree in law and finance. He was propelled into setting up a corporate wellness business after experiencing taxing and late working hours, which did not give him any time for exercising.

?It all started about five years ago when I was in the law and banking sector. The lifestyle was not what I thought it would be. Being stuck in the office for long hours was bad for my health and it made me feel sick. I wanted a lifestyle change but I also wanted to change others to start living healthily. That was when I thought of going into corporate wellness,? said Wong.

He quit his job and spent the next two-and a-half-years becoming a qualified sports and fitness coach under the International Sports Science Association and obtained a degree in nutrition from the Global Institute for Alternative Medicine. Wong is also a certified hypnotherapist under the American Board of Hypnothera-pist, a certified neuro linguistic programming practitioner, a TLT consultant and a masterclass trainer.

The focus of HealthPro Solutions is corporate wellness and helping companies take care of the health of their staff.

?Healthy employees translate into higher productivity in an organisation. Corporate wellness is a relatively new concept in Malaysia.

?Prevention is key because medical inflation in Malaysia is increasing around 15% each year and is expected to double in years to come,? explained Wong.

Due to his background, he said he could easily relate to the problems of busy working people. ?I know what it is like working until late at night, which is why I can structure a suitable fitness programme that can save time and improve health.?

The three major myths when it comes to health and fitness, according to Wong, are having no time to exercise, that it is too expensive and it is hard to eat healthily in Malaysia.

?Time constraint is the biggest excuse. I don?t tell people to join gyms but instead incorporate practical exercises into their daily schedule. When it comes to food, it?s about making the correct choices. I eat out most of the time and I can safely say you can make healthy options, even at the mamak eateries,? he said.

Healthier options for protein include tandoori chicken or fish tikka. ?The meat is grilled and not fried. For carbohydrates, choose thosai or chappati instead of mee goreng or roti canai. One should eat less white rice, white bread and pasta. Vegetables, too, should not be drenched in oil nor cooked in coconut milk. I also tell my clients to avoid sugary and fizzy drinks as much as possible. Consume more fruits but try to avoid excessive consumption of jackfruit, langsat, durian and mangosteens as these have high sugar contents.? Food portioning and cooking style are also important.

?You get the same satiety when you eat a plate of mee goreng as a bowl of mee soup. The latter has less calories.?

With all the books on fitness and health available in the market, how does one know what sort of fitness regimens is suitable for them?

?Many of my clients get confused with the different regimens and they tend to change their workout techniques. I have a set system on how to do things. My advice is trust me, stick with it and you will see results.?

Wong said there were also specific training styles for women and men.

?The men more often want to achieve bulk and be muscular. For women, they prefer toning and definition. Some just want to be slim and do not care about definition.

?People need to know that the genetic make-up of men and women is different and this needs to be taken into account before embarking on a fitness plan,? he highlighted.

He said it was shocking when people do not realise the danger of being overweight.

?We always encourage companies to measure the body mass index (BMI) of their staff as it is a proven indicator of obesity. It is scary how people don?t see obesity as a threat,? he added.

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Corporate wellness guru

Published: Monday, Feb. 13, 2012 8:37 p.m. MST

SALT LAKE CITY — A first-year city councilman is asking Mayor Ralph Becker and city transportation officials to abandon plans to test lane reductions on Sunnyside Avenue, saying the proposal has created "unnecessary controversy."

In a letter sent to Becker last week, Salt Lake City Councilman Charlie Luke cautions that proceeding with the planned six-week "road diet" between Guardsman Way and Foothill Drive "has the potential of hindering community support for many other 'Complete Streets' concepts that could also work on Sunnyside."

The letter is signed by Luke and fellow councilmen Soren Simonsen, Carlton Christensen and Kyle LaMalfa — representing a majority of the seven-member City Council.

Later this month or in early March, city transportation officials plan to temporarily reduce the number of travel lanes on a stretch of Sunnyside Avenue from five — two lanes in each direction and a median/turn lane — to four by converting one westbound lane into a bike lane.

Depending on data collected, the testing phase could be modified in April to include one eastbound lane being converted into a bike lane.

The project is part of the city's Complete Streets initiative, a citywide effort to design and operate streets safely for all users — pedestrians, bicyclists, motorists and transit riders of all ages and abilities.

Transportation consultants Fehr & Peers recommended that Salt Lake City use a resurfacing project already scheduled for this summer to determine whether reducing lanes for motorists would work on Sunnyside Avenue.

Luke says feedback he's received from residents who would be most impacted by the lane reduction has been "overwhelmingly negative," with many neighbors worried about traffic backing up along Sunnyside and spilling onto neighborhood streets.

Luke favors an option that would maintain two travel lanes in each direction and still move forward with Complete Street concepts on Sunnyside Avenue by removing the center turn lane in some locations and replacing it with a narrow, landscaped median.

That plan was suggested by the consultants as an option in the event the road diet didn't work for Sunnyside Avenue.

"This will accomplish many of the Complete Streets goals without unnecessarily eliminating traffic lanes," Luke states in the letter. "It will also allow the community to focus on its common goals of better livability instead of the primary point of disagreement, which is lane elimination."

Becker spokesman Art Raymond says the mayor "remains supportive of the test" and believes it's "the best way to evaluate traffic calming strategies on Sunnyside Avenue."

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Salt Lake City councilman questions need for controversial lane-reduction test

by Mike Ryan - Feb. 13, 2012 09:11 AM
General Manager

One of NBC's more popular shows is "The Biggest Loser."

The program challenges and encourages overweight contestants to shed pounds safely through diet and exercise with a grand prize of $250,000.

In reality, the program should be called, "The Biggest Winners" because these people are doing something about their health.

Who are "The Biggest Losers"? Those people who aren't doing a thing to help themselves and get in better shape. That's why Fit City Scottsdale was created.

This community has lots to be proud of, but one of them is not the significant number of people who are overweight or obese. They are not only a drag on themselves but on the medical system as a whole.

Fit City Scottsdale's purpose is to encourage people to live healthier, fitter lives.

If you are interested in doing that -- and who shouldn't be? -- here's a great event for you.

Next Saturday, Fit City Scottsdale will hold its community health and wellness expo.

This free event, geared for all ages, will take place at Scottsdale Community College from 8 a.m. to 1 p.m. Here's some of what you'll find:

A 5K run and a 1-mile fun run/walk for families.

More than 100 booths with great information to live healthier, fitter lives.

Plenty of sports demonstrations, including hands-on activities.

Healthy cookoffs and 15 restaurants on site.

Plenty of characters, including Transformers, Batman and your favorite mascots participating in an Olympics beginning at 10:30 a.m.

Kudos to Scottsdale Healthcare for taking the lead with Fit City Scottsdale and to Shape Up US for co-sponsoring the event.

Thanks also to all the other contributors, including SCC for hosting the event.

As a founder of Fit City Scottsdale, health and wellness is a passion of mine.

There are many things we can't control in life, but improving one's health is not one of them.

Every person can do something, from just walking to the corner of their street to refusing a second or third helping of their favorite food.

Too often people say, "I don't know where to start?"

Well, start with doing a little exercise and limiting your food intake.

You will be amazed at how much better you'll feel.

Instead, some people seem to revel in their self-induced pity party.

Americans on a whole are getting fatter, and that's scary.

Obesity costs the country a staggering $147 billion a year in weight-related medical costs, according to government data in a USA Today article.

A big clamor from citizens about government is cutting America's waste.

Let's also start cutting America's waist.

And Scottsdale should lead the way.

If you're looking for encouragement and great ways to live a fitter, healthier life, then Fit City Scottsdale is for you.

Hope to see you next Saturday.

Michael Ryan is vice president of the community Republics and general manager of the Scottsdale Republic. He is a founder of Fit City Scottsdale. He can be reached at mryan@republicmedia.com or at 602-444-5810. For information, please go to fitcityscottsdale.org or contact Jyl Steinback, executive director of Shape Up US, at jyl@shapeupus.org or 602-996-6300.

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Fit City is ready to inspire everyone to get in shape

By George Severson

CREATED Feb. 9, 2012

PALM DESERT - What do some of Hollywood's leading ladies, fashion experts and the NFL's leading players all have in common? Their diet plan. It's called the Alkaline Diet.

The diet is based on the philosophy that feeling out of balance isn't just a mind game. It's rooted in your body chemistry.

For years, a mysterious illness was sidelining Jan Brehm, an Alkaline Dieter. "I have been in the emergency rooms three times thinking I had a heart attack, and it was acid," Brehm claims. Jan thought her eating habits could be the culprit, so she decided to try the alkaline diet.

Registered dietician Erin Palinski says it's based on the philosophy that what we eat and drink affects our body chemistry, or p-h level, which is naturally "alkaline" at 7.4.  The goal is to keep that level in check.

"The people that promote the alkaline diet state that by being able to increase your intake of alkaline forming foods, and decrease your intake of acidic foods, you can actually alter the chemistry in your body," says Palinski.

Promoting things like weight loss, improved immunity, and even disease prevention, celebrity nutritionist Dr. Lindsey Duncan is a proponent of the alkaline diet. He says our meals are increasingly acidic, and our bodies are paying the price.

"Cardiovascular disease, depression, forgetfulness, poor mood, mind, memory," all things affected by diet says Duncan.

To reverse this, Dr. Duncan recommends avoiding meals packed with acidic foods like wheat, dairy, meat, fish, sugar, and caffeine. Instead, he says, load your plate with p-h balancers.

"Anything that's dark, leafy, and green. The general rule of thumb is the more bitter your foods, the more alkaline," says Duncan 

Other examples include watermelon, almonds, oranges and apples. Jan says she felt a difference within days of making the switch.

"Not only does the fatigue lift, but the mood shift, energy," Brehm claims.

Palinski says that while the alkaline diet dishes up healthy foods with actual science behind them, when it comes to p-h level. there have been no human medical research studies that prove any of the claims of the alkaline diet.

 "Our body really naturally, unless we have some kind of health problem, is going to keep our pH within the optimal level," Palinski says. She says the diet can also be restrictive, and some take it to the extreme, consuming supplements that promise to boost your ph, or even ingesting baking soda.

"This can make the body too alkaline and bring it outside of the optimal range, and that can actually have potentially deadly side effects," warns Palinski

But Dr. Duncan says there are plenty of studies that show the health benefits of alkaline foods, and that balance is the key.

"The proper ratio of food is 70-75% alkaline and 25-30% acid," says Duncan.

While experts continue to debate the food and p-h level connection, Jan says she is a believer.

"All I have is what I've experienced, and the difference that I feel is night and day," says Brehm.

Some alkaline dieters test their p-h daily with strips, which are available at the drugstore. 

 Dr. Dan Cosgrove who practices internal and preventatvie medicine at Wellmax in La Quinta says his take on the diet is that it is healthy. He says eating alkaline foods - like leafy greens - are always better for you than eating acidic foods like meat and processed foods. He says our bodies mantain blood p-h very tightly at about 7-point-4 and ph doesn't actually change that much at all with diet.

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Diet Monday: The Alkaline Diet

DENVER, Feb. 13, 2012 /PRNewswire/ -- According to a new study the preference for fatty foods has a genetic basis, and those with certain forms of the CD36 gene may like high-fat foods more than those who have other forms of this gene. The results may help explain why some people struggle when placed on a low-fat diet and may one day assist people in selecting diets that are the best fit for them to follow.  Atkins™, the original and leading low-carb weight-loss plan based on an extensive scientific body of research, is a better alternative for those who require a low-carb, higher-fat diet in order to lose and maintain weight.

"Fat is universally palatable to humans," says lead author Kathleen Keller, assistant professor of nutritional sciences, Penn State. "Yet we have demonstrated for the first time that people who have particular forms of the CD36 gene tend to like higher-fat foods more and may be at greater risk for obesity compared to those who do not have this form of the gene. Our study is one of the first to show this relationship in humans."

According to Colette Heimowitz, M.Sc., vice president of nutrition and education for Atkins Nutritionals, Inc., "This study illustrates why some diets simply do not work for certain people who would fare better on a higher-fat, low-carbohydrate plan. We already know that Atkins offers a scientifically proven alternative that delivers better weight loss and health marker improvements among those who have carb intolerance, including those with metabolic syndrome, pre-diabetes or insulin resistance.  Now we have a test that can help individuals identify their individual tendency and therefore prevent issues of sugar metabolism disorders by following a higher-fat, lower-carbohydrate program before obesity occurs."

Given that the Atkins Diet™ reduces carbohydrates during weight loss, the dieter is directed to increase their healthy carb intake until they find their personal carb balance – the level where their body can effectively metabolize carbs and burn fat for fuel while maintaining long-term weight loss. Atkins is unique in that no other weight-loss and maintenance program does this.  The Atkins Diet is backed by more than 80 published, peer-reviewed studies conducted over the past several decades.

The study "Common Variants in the CD36 Gene are Associated with Oral Fat Perception, Fat Preferences, and Obesity in African Americans," was led by a team of scientists from Penn State, Columbia University and Rutgers University who examined 317 African-American males and females because individuals in this ethnic group are highly vulnerable to obesity and thus are at greatest risk for obesity-related diseases.

"Our results may help explain why some people have more difficulty adhering to a low-fat diet than others and why these same people often have better compliance when they adopt higher-fat, low-carbohydrate diets.  The Atkins Diet is one example," says Keller.

About Atkins Nutritionals, Inc.

Atkins Nutritionals, Inc. is a leader in the $2.4 billion weight control nutrition category, and offers a powerful lifetime approach to weight loss and management. The Atkins Diet focuses on a healthy diet with reduced levels of refined carbohydrates and added sugars and encourages the consumption of protein, fiber, fruits, vegetables and good fats. Backed by research and consumer success stories, this approach allows the body to burn more fat and work more efficiently while helping individuals feel less hungry, more satisfied and more energetic.

Atkins Nutritionals, Inc., manufactures and sells a variety of nutrition bars and shakes designed around the nutritional principles of the Atkins Diet™.  Atkins' four product lines: Advantage®, Day Break™, Endulge™ and Cuisine™ appeal to a broad audience of both men and women who want to achieve their weight management goals and enjoy a healthier lifestyle. Atkins products are available online at atkins.com and in more than 30,000 locations throughout the U.S. and internationally. For more information, visit atkins.com.

 

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Atkins Diet Plan Ideal for Those with Fat Preference Gene

Mediterranean Diet May Reduce Small Blood Vessel Damage in the Brain

Feb 13, 2012 -- Chalk up another possible benefit to following a Mediterranean diet.

A new study suggests that people who follow a Mediterranean-style diet have less small blood vessel damage in the brain.

The Mediterranean diet is based on the diets of the populations bordering the Mediterranean Sea, such as Italy and Greece.

The diet emphasizes fresh fruits and vegetables, fish, whole grains, legumes, monounsaturated fats like olive oil, and moderate amounts of alcohol. It has a low amount of red meat, saturated fats like butter, and refined grains.

Mediterranean Diet May Protect Blood Vessels

Eating a Mediterranean diet has already been linked to a lower risk of what’s called the metabolic syndrome, heart disease, stroke, and dementia.

But researchers say no study has looked at the diet’s possible link to white matter hyperintensity volume (WMHV) in the brain, which might help explain some of these beneficial effects.

WMHV is an indicator of small blood vessel damage in the brain and is detected by magnetic resonance screening (MRI). WMHV can be found in the average person as he or she ages. Previous studies have shown that high amounts of WMHV in the brain can predict a higher risk of stroke and dementia.

In the study, researchers compared the brain scans and diets of 966 adults with an average age of 72. The participants’ reported diets were rated according to how closely they followed a Mediterranean diet.

The results showed that those who most closely followed a Mediterranean diet had a lower measure of WMHV than those who did not. Each increase in the Mediterranean diet score was associated with a corresponding decrease in white matter hyperintensity volume score.

This benefit remained consistent even after adjusting for other risk factors for small blood vessel damage in the brain, like smoking, diabetes, high blood pressure, and abnormal cholesterol levels.

Diet as a Whole Important

Researchers say the aspect of the Mediterranean diet that seemed to matter most was the ratio of monounsaturated fat to saturated fat.

Monounsaturated fats are found in many vegetable oils, avocados, and nuts. Saturated fats are mainly found in meat and dairy products, as well as in some processed foods.

But researcher Hannah Gardener, ScD, of the University of Miami Miller School of Medicine, and colleagues say their results suggest that “overall dietary pattern, rather than any of the individual components,” may be more relevant in explaining the healthy benefits of the Mediterranean diet.

The results appear in the Archives of Neurology.

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Mediterranean Diet May Protect Brain

The Mediterranean diet has been linked to a host of health benefits, including a lower risk of heart disease, cancer and diabetes. A study finds that the diet may also be associated with a decreased chance of small vessel damage in the brain.

The diet, popular in Mediterranean countries, includes little red meat but lots of fresh vegetables and fruit, lean proteins, whole grains and healthy monosaturated fats from olive oil and nuts.

In the study, released Monday in the Archives of Neurology, researchers analyzed diet information on 966 people, average age 72, who answered a food questionnaire to see how close they came to consuming a Mediterranean diet. The participants also underwent magnetic resonance imaging to measure white matter hyperintensity volume. White matter hyperintensity, according to the authors, is an indicator of small vessel damage. That damage can be part of the normal aging process but is also linked with risk factors such as high blood pressure, diabetes and smoking.

The consequences can be serious, increasing the chances of stroke and dementia in more serious cases.

Overall, researchers found that adhering more closely to a Mediterranean diet was associated with a lower incidence of white matter hyperintensity volume, and that remained after controlling for risk factors such as smoking, physical activity, high blood pressure and diabetes.

Among other findings: More men than women stuck to a Mediterranean diet, and those who were more physically active were also more apt to eat more foods associated with the diet.

While the results suggested that the ratio of monosaturated fat to saturated fat may be a key component in determining levels of white matter hyperintensity volume. However, the authors added that the overall diet, rather than specific pieces of it, may be more important.

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A Mediterranean diet may promote brain health: study