Age Breaker’s Post

In an RCT published in 2017, whole foods plant-based dietary pattern was shown to successfully manage obesity, IHD risk and diabetes (BROAD Study)   Again, in a study involving the largest and longest clinical trial published Sep, 2024 this year, WFPB dietary intervention, together with moderate exercise was conclusively shown to help achieve remission. 63% participants reduced their medication while 23% achieved remission at week 24.   A few days back, on 22Oc2024, another 12-week long study was published that hypothesized low carb diet may help improve beta cell function, and more studies were needed to confirm this.   My views: 1.  To begin with, precision nutrition has arrived. Some people may respond well to low carb diets. 2.  The study in question was 12 weeks long, which is too short a period to conclude long-term efficacy of a dietary pattern. 3.  Low carb group had just 9% energy intake from carbs per day. It means in all probability they excluded fruits, grains, legumes, and perhaps included only certain non-starchy vegetables. All these above-mentioned food groups prevent diabetes, associated oxidative damage, and also prevent disease progression and development of complications. Not including them in daily food intake may lead to worsening of beta cell function in the long run. 4.  65% energy from fats has side effects in the form of raised LDL-C, total cholesterol, which are linked with increased risk of CVD.   Bottomline: True, whole plant foods rock! And we all know why! It is high antioxidant content along with other phytonutrients (read fiber, etc.) in whole plant foods that makes them anti-inflammatory, and a doable action against NCD incidence and disease progression. The best part is you don’t have to even count your calorie intake. It is almost impossible to eat excess calories on whole plant foods.   Reference: https://lnkd.in/djz6j-xr https://lnkd.in/d7rh3h8G https://lnkd.in/dKmjnzAM

It has been proven that a high-protein diet helps maintain reduced weight after dietary restrictions, and this involves the lactic acid bacterium (Lactobacillus). Diets that include intermittent fasting can aid in weight loss, but returning to normal eating habits often means regaining the lost pounds. In Shanghai, scientists discovered (https://lnkd.in/eybtj8b5) that short-term calorie restriction in mice led to an increase in Lactobacillus bacteria in the gut, which enhanced fat absorption in the intestine. As a result, mice initially lost fat but then regained weight. Sound familiar? However, if the mice were given a high-protein diet after the food restriction, it suppressed the growth of Lactobacillus in the gut, which led to reduced fat accumulation in their bodies. 🎞 The photo at the top right shows fat cells, at the bottom right - lactobacilli, and on the left - a happy cat on a protein diet) So, shall we all fast and then switch to a protein diet? Problem solved? The article includes many graphs and calculations... The scientists aimed to understand the mechanism behind the rapid return of weight to previous levels. They even suggested cautiously that influencing Lactobacillus with antibiotics might be a way to aid weight loss... (Don't try this!) From practical experience, it is known that people do indeed lose weight effectively on a protein diet. In fact, over the past 50 years, more than 200,000 scientific works have been published on protein diets (https://lnkd.in/eeWZ9w-Q). In the short term (https://lnkd.in/ehkKMHej), high-protein, low-carb diets and intermittent fasting contribute to greater weight loss and can be used as a starting boost. However, a) not all diets are recognized by scientists, b) in the long term, adherence to a new type of nutrition is key. And the most "interesting" part. c) There is a biological drive in our body to restore body mass that we lose to survive - "metabolic adaptation"(https://lnkd.in/eaUcRvap) (2022) - the article gathers many interesting theories: "thrifty genes" (those who stored energy better survived), "hypothalamic feeding center" (set point of energy reserves and glycogen threshold values), "protein status," "adaptive thermogenesis"... In short, the body decides for you. Why? Continued: https://lnkd.in/eZdiWYQv

The Case For Galactose Galactose, found in dairy products, is a healthier sugar alternative compared to sucrose or fructose. Sucrose consists of 50% glucose and 50% fructose, activating the fructose metabolic pathway, leading to adverse health effects such as increased Maillard reaction, fat storage, aldehyde production, elevated uric acid levels, decreased nitric oxide, and suppressed satiety signals (1). In contrast, the sugar in dairy, lactose, is composed of 50% glucose and 50% galactose, which does not trigger the fructose pathway and is more effectively managed by insulin. The metabolic impacts of galactose are notably different from those of fructose. Galactose is a slower-reacting sugar that produces a less intense browning reaction compared to fructose, thereby reducing inflammation (2). The Maillard reaction, which is the process responsible for browning in cooked foods and is linked to inflammation and aging, is most pronounced with fructose. By minimizing this reaction, galactose contributes to a healthier metabolic profile. Furthermore, incorporating dairy products, such as raw milk and cheese, into a ketogenic lifestyle can support insulin sensitivity. The combination of lactose and the high-fat content in dairy aligns well with ketogenic principles, promoting sustained energy release and stable blood glucose levels. This is crucial for maintaining metabolic health and preventing insulin resistance (3). Human case studies underscore the benefits of galactose in dairy. One study highlights that dairy consumption is associated with better insulin sensitivity and lower inflammation compared to diets high in sucrose or fructose (2). Another study found that individuals consuming dairy products had a reduced risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease and diabetes (1). In summary, dairy-derived galactose offers a healthier sugar alternative due to its favorable metabolic effects, reduced inflammation, and compatibility with a ketogenic lifestyle, thereby supporting better overall health. I’m Vernon Masongsong MHP helping my fellow humans reach their goals of losing weight and reversing type 2 Diabetes. Tired of taking all the meds? I can help you learn the human lifestyle that sustains Optimal health. Visit my website to learn more or simply DM me. https://lnkd.in/gqg5mj-6 #health #help #people #food #nutrition #growth #medicine #research #lowcarb #metabolichealth #keto Nutrition NetworkSociety of Metabolic Health PractitionersLowCarbUSA®Peter Ballerstedt References: 1. Bhavadharini B, et al. Association of dairy consumption with metabolic syndrome, hypertension and diabetes. https://lnkd.in/gSKyFtx3. 2. Astrup A, et al. Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease. https://lnkd.in/gWdBM8Ta. 3. Pokala A, et al. Whole milk dairy foods and cardiometabolic health. https://lnkd.in/gB7JKe_D.

Importance of Consuming Calcium And Fiber! For many people, getting the recommended daily amount of nutrients can be challenging - particularly when it comes to dietary fiber and calcium. Osteoporosis Foundation report that adult men and women require a daily calcium intake of 1,000 milligrams to 1,200 milligrams a day, the equivalent of four 8-ounce glasses of milk, to ensure good bone health. However, a large percentage of people fail to meet the recommended guidelines for optimal calcium intake - putting them at increased risk for osteoporosis, a significant health threat for both women and men and the major underlying cause of bone fractures in postmenopausal women and the elderly. Most people also face a troubling national "fiber deficit." Typical consumption of fiber averages 10 grams to 15 grams daily - less than half the recommended allowance. Average person consume at least 32 grams of dietary fiber per day. Fiber keeps the digestive system running smoothly and may help prevent many diseases. In fact, "soluble" fiber has been shown to reduce the risk of coronary heart disease by lowering cholesterol and some research indicates fiber may help prevent Type 2 diabetes and high blood pressure. Here are some tips on adding fiber and calcium to the diet: 1- Start off the day by combining fiber and calcium-rich foods, such as a bowl of whole-grain cereal with milk, yogurt sprinkled with fresh berries or calcium-fortified orange juice. 2- Choose healthful snacks such as string cheese, nuts, air-popped popcorn or cottage cheese 3- Calcium can be found in foods such as broccoli, dry roasted almonds and dried figs - all of which also are sources of dietary fiber 4- Supplements which provide enough Calcium, and fibers and 300 milligrams of elemental calcium per serving, are a viable option for those unable to meet their daily calcium and fiber requirements through food and drink intake alone.

Day 38 🧏Those considering supplements should seek professional guidance to ensure their needs are met safely and effectively. 📌Understanding Nutritional Needs 1️⃣Balanced Diet: Provides essential nutrients, including vitamins, minerals, fiber, and antioxidants, in their natural forms. 2️⃣Whole Foods: Contains a complex combination of nutrients that work synergistically, which supplements can't fully replicate. 3️⃣Bioavailability: Nutrients in whole foods are often more easily absorbed by the body compared to those in supplements. 📌Risks of Unnecessary Supplement Use ✅Overdosing on Nutrients:Fat-soluble vitamins (A, D, E, and K) can accumulate in the body, leading to toxicity. ✅Excessive iron can damage organs. For example, vitamin K can interfere with blood thinners like warfarin. ✅Unregulated Products:Supplements are not strictly regulated in some regions and may contain contaminants or incorrect dosages 📌Who Might Need Supplements? 1️⃣ People with Nutritional Deficiencies:Iron Deficiency: Common in menstruating women, vegetarians, or individuals with anemia. Vitamin D Deficiency: Prevalent in people with limited sun exposure or darker skin tones. Vitamin B12 Deficiency: Common in vegans or older adults. 2️⃣Pregnant and Breastfeeding Women: Require folic acid, iron, and sometimes omega-3 fatty acids for fetal development and maternal health. 3️⃣Elderly Individuals: May need calcium, vitamin D, or B12 due to reduced absorption or dietary intake. 4️⃣ People with Restricted Diets:Vegans/Vegetarians: May lack B12, iron, and omega-3 fatty acids. Individuals with food allergies or intolerances: Risk of missing out on specific nutrients. 5️⃣Chronic Illnesses or Conditions:Gastrointestinal disorders (e.g., Crohn’s disease or celiac disease) may impair nutrient absorption. 6️⃣Athletes or Highly Active Individuals:Might require additional nutrients like protein or electrolytes due to intense physical activity. #Day38 #HealthMythDebunkingChallenge

#theproteinparadox One of the most common questions that my patients ask as part of the dietary and fitness advise is the need for protein or other supplement intake, especially those who have a gym or exercise routine. As part of my own pursuit of #mindfulness and being an ardent believer in #integrativemedicine, I always advise to keep things natural as much as we can unless there is dire need and clinical indication for artificial supplementation like in cases of malnourishment or malnutrition or severe vitamin deficiencies. Even in such cases they need clinical guidelines and approach prescribed by a qualified medical practitioner. Over the counter misuse of many of these supplements have a direct risk of many non communicable diseases like #cancer, #heartdisease, #diabetes because of their ingredients like BCCAs. In a world where wellness is paramount, our journey towards optimal health often leads us to the enticing realm of #protein supplements. Yet, amidst the allure of convenience and promises of vitality, lies a landscape fraught with hidden pitfalls. The Indian Council of Medical Research (ICMR) sheds light on the dangers lurking within these seemingly innocuous powders, cautioning against their consumption due to added sugars and artificial additives. However, amidst these challenges, lies a simple yet profound solution: the 'food-first' approach. By prioritizing natural, whole foods over processed supplements, we unveil a pathway to true nourishment and well-being. Lean meats, fish, eggs, dairy, legumes, nuts, and seeds stand as pillars of strength, offering a bounty of protein without the need for supplements. For the conscientious consumer, homemade creations emerge as beacons of hope. Smoothies brimming with fresh fruits and Greek yogurt, or homemade protein bars laden with nuts and seeds, epitomize the marriage of taste and nutrition. Armed with knowledge and discernment, we empower ourselves to make informed choices, steering clear of products tainted by artificiality. So, let us embrace the wisdom of the ICMR guidelines and embark on a journey of mindful nourishment. Let us revel in the abundance of nature's bounty, savoring each bite as a testament to our commitment to health and vitality." ICMR SOPRAV Healthcare Consulting #noprocessedfoods #nosupplements #icmr #gonatural #DrSravz #health #diet #nutrition

𝗜𝗻𝗱𝘂𝘀𝘁𝗿𝘆 𝗮𝗻𝗱 𝗹𝗲𝗴𝗶𝘀𝗹𝗮𝘁𝗲𝗿𝘀 𝗼𝗳𝘁𝗲𝗻 𝗹𝗮𝗴 𝗯𝗲𝗵𝗶𝗻𝗱 𝗰𝘂𝘁𝘁𝗶𝗻𝗴 🔪 𝗲𝗱𝗴𝗲 𝘀𝗰𝗶𝗲𝗻𝗰𝗲. 𝗧𝗵𝗶𝘀 𝗶𝘀 𝗰𝗲𝗿𝘁𝗮𝗶𝗻𝗹𝘆 𝘁𝗿𝘂𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝗶𝗻𝗱𝘂𝘀𝘁𝗿𝘆.... MYTH: cutting fat from your diet lowers ⬇ your blood 🩸 cholesterol level. Infact, the reverse has been shown to be true. The most potent effect that we can have on our cholesterol levels through diet is by INCREASING our intake of polyunsaturated fatty acids❗ (PUFAs) So why is it that supermarkets continue to develop and sell hundreds of products making 0% fat, fat-free, low fat or reduced fat claims? By implication we are suggesting to consumers that simply lowering their total consumption of dietary fat will lead to good health outcomes. Scientific evidence does not support this. Dairy 🐄. Now there's an interesting category. Saturated fats raise our LDL (harmful) cholesterol levels and dairy products contain high levels of these. Not all fats are equal however and consumption of fermented dairy products such as cheese 🧀 and yoghurt DOESN'T have a cholesterol-raising effect. Yet the dairy category has the highest number of products making low or no fat claims of any out there! And the majority of these are yogurts. I'm not suggesting this carte blanche but products making 0% fat, fat-free, low fat or reduced fat claims should be treated with some skepticism because the fat that has been removed has to be replaced by something and in many cases this "something" has unknown or questionable health credentials e.g. refined carbohydrates. So, for those people with high blood cholesterol levels, the expert advice is to follow a moderate fat diet, not a LOW fat diet. And that PUFAs and monunsaturated fats should form the bulk of the dietary fat intake. Good dietary sources of PUFAs include: 🐟 Fatty or oily fish, including anchovies, herring, mackerel, salmon, sardines and tuna. These fish are high in omega-3 fatty acids 🥜 Some nuts and seeds, including walnuts, flaxseeds and sunflower seeds. Also some nut butters such as peanut and cashew nut butters Here is further information on sources of PUFAs https://lnkd.in/d89ZA6_H To listen to a fuller discussion on this topic containing evidence-based scientific advice I would recommend listening to https://lnkd.in/dN7hf859 #cholesterol #dietandnutrition #healthyeating #polyunsaturates #heartdisease #diabetes #lowfat #reducedfat

🌿🥬 The Truth About Greens Powders 🍃🥦 Are greens powders really the superfood they claim to be? A new article by Sophie Gastman explores the evidence and hype surrounding these dietary supplements, providing valuable insights for the health industry. Let's take a closer look! Greens powders, also known as superfood powders or blends, are made from dehydrated or powdered fruits and vegetables, containing a mix of ingredients like extracts, vitamins, minerals, and probiotics. They sound promising, with marketing claims of boosting energy, supporting the immune system, and balancing hormones. However, the evidence for these claims is difficult to prove. According to the article, robust scientific studies on greens powders are lacking, making it challenging to determine their true effectiveness. Although some studies have shown potential benefits in areas like blood pressure reduction and antioxidant properties, many of the claims remain unsubstantiated. As health industry professionals, it's crucial for us to interpret these findings in line with current industry trends. While greens powders might provide some additional nutrients, they shouldn't be seen as a substitute for a balanced diet. Instead, they are best viewed as supplements to support overall health. Moreover, this article's implications highlight the need for more robust scientific research in the supplement industry. As consumers and professionals, we should be cautious about marketing claims and encourage evidence-based practices. 🔬💡 Engage in the discussion! What are your thoughts on greens powders? Have you seen any notable results in your practice or personal use? Let's exchange insights and opinions in the comments! 👉 Read the full article by Sophie Gastman here: [Link to Article] 🔍 To stay updated on the latest industry trends and join the conversation, visit our company website: [Link to Company Website] #HealthIndustry #Nutrition #Supplements #GreensPowders #ProfessionalEngagement

Reducing sugar intake can have profound and rapid health benefits, ranging from improved skin and mood to lower risks of chronic diseases like type 2 diabetes and heart disease. Natural sugars, such as fructose in fruits and lactose in milk, come with vital nutrients like fiber, vitamins, and minerals that slow their absorption and make them easier for the body to handle. For instance, mangoes, though high in sugar, also provide dietary fiber and essential nutrients like potassium and vitamin C, according to Alice H Lichtenstein of Tufts University. On the other hand, added sugars—those introduced during food processing or preparation—offer no nutritional benefits and are often labeled as “empty calories,” as explained by Katherine Zeratsky from the Mayo Clinic. Consuming excessive added sugars has been linked to obesity, fatty liver disease, high blood pressure, autoimmune disorders like Crohn's disease, and even certain cancers. A 2023 study published in BMC Medicine revealed that even a small increase in added sugar consumption raises risks for heart disease and stroke. Elaine Hon from Stanford Health Care notes that excess sugar stored as fat contributes to insulin resistance and diabetes. Moreover, added sugars disrupt gut health by feeding harmful bacteria, leading to chronic inflammation. Uma Naidoo, M.D., a nutritional psychiatrist, highlights its connection to mental health issues like depression and stress. Eliminating or reducing sugar intake offers numerous health perks, many of which are noticeable within days or weeks. Jennifer Messer of the New Hampshire Academy of Nutrition and Dietetics notes that reduced sugar can improve skin health by lowering the presence of harmful molecules like AGEs, which cause wrinkles and loss of skin elasticity. Additionally, less sugar leads to better sleep and fewer mood swings. Reducing sugar also enhances athletic performance by stabilizing blood sugar levels and boosts cognitive functions like memory and focus. Even short-term reductions in sugar intake can yield benefits. Zeratsky shared a study showing improved liver health in teenagers who followed a low-sugar diet for just eight weeks. Reducing sugar can also curb cravings, making it easier to sustain long-term healthy habits, says Amy Goodson. Start by cutting back on sugary beverages, which are the most significant contributors to excessive sugar intake. For example, a 20-ounce Coca-Cola contains 65 grams of added sugar, far exceeding the daily recommended limit of 50 grams. Reading food labels carefully and reducing sugar in recipes are practical steps. Replacing sugar with spices like cinnamon or almond extract is another effective strategy. By taking small, consistent steps, you can enjoy better energy levels, improved mood, and enhanced overall health. Original article by Daryl Austin. Great News Summary made with help from ChatGPT. https://lnkd.in/gZxmfMms