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If youve never heard of leaky gut syndrome before, youre not alone. Its not currently recognized as an official medical diagnosis, so its still pretty new to health practitioners and the general public, says Brigitte Zeitlin, MPH, RD, and founder of BZ Nutrition. Leaky gut may not be a classical medical analysis, but studies have shown it to be [linked to] chronic inflammation, insulin resistance, weight gain, and obesity, she says.

Leaky gut occurs when there is damage to the intestinal lining, which then allows bacteria into the bloodstream, says Zeitlin (more on that soon). If you're having ongoing tummy issues and suspect it may be leaky gut, chat with a healthcare provider. In the meantime, here's what you need to know about leaky gut, what causes it, and the best anti-inflammatory foods that may help.

Meet the experts: Brigitte Zeitlin, RD, a New York-based registered dietitian and the founder of BZ Nutrition. Chrissy Arsenault, RDN, is a registered dietitian at Trainer Academy in Colorado.

Although its not a medical diagnosis and experts have mixed opinions on the term, leaky gut typically refers to intestinal hyperpermeability (when gaps in your intestinal wall start to loosen) and the cluster of symptoms associated with it. With this condition, the intestinal lining becomes more permeable, giving bacteria, toxins, and undigested food particles the ability to pass through the gut lining into the bloodstream, says Colorado-based dietitian Chrissy Arsenault, RDN.

Leaky gut can cause digestive issues like gas, bloating, constipation, and loose stools, Zeitlin saysbut gastrointestinal symptoms arent the only signs that point to a leaky gut. You may also notice sudden food intolerances, seasonal allergies, skin conditions like eczema or acne, chronic fatigue, joint pain, difficulty losing weight, fatigue, and even mood changes, she says.

If you have any of these symptoms, talk to your doctor about what might be going on in your gutespecially if you have candida overgrowth (a fungal infection) or small intestinal bacterial overgrowth (SIBO), the presence of excessive bacteria in the small intestine.

Although the causes aren't entirely clear, it is believed that acute issues like infections or stress can cause inflammation in the gut lining, says Arsenault. This could be as simple as eating food youre allergic to or something like undergoing chemotherapy or radiation, which puts stress on your physiological and physical well-being. Along with stress, an unhealthy diet may also compromise the gut lining, a recent study suggests.

Prolonged use of non-steroidal anti-inflammatory drugs (NSAIDs), antibiotics, or alcohol may also affect the gut over time as well as environmental toxins like cigarette smoke, pesticides, or pollution, Arsenault says. People with chronic conditions like an autoimmune disease, celiac disease, diabetes, and Crohns disease may be more at risk to leaky gut than the average patient, she adds.

If you suspect you have leaky gut, try to make room in your diet for foods that are quality sources of fiber and fat, says Zeitlin. Aim to have six to eight cups of whole fresh fruits and veggies daily, one serving of whole grains, and include quality fats daily, like two to four tablespoons of olive oil in your salad or veggie saut, plus two tablespoons of nuts or seeds daily, and avocado, she recommends.

Before you start tossing everything in your pantry, you may want to try cutting back on common inflammatory foods like gluten and dairy first, Zeitlin says. Consider a two-week-long elimination diet and keep a food journal to track how your digestion feels after eating meals. After two weeks, add small amounts of food back into your diet for two to three days and see how you feel, Zeitlin suggests. What you have identified as a trigger, you will want to keep out of your diet long-term.

Here are some of the best foods to eat for gut health, according to Zeitlin.

While a healthy gut generally relies on a consistent and healthy diet, improving your nutrition is not the only way to strengthen your gut health. For example, taking a daily probiotic may help you maintain a healthy gut balance in addition to your new diet, Zeitlin says. A daily turmeric supplement may also help reduce inflammation in the gastrointestinal system, she adds. A once-a-day multivitamin could also be beneficial in keeping your immune system strong as you navigate your gut health.

Make sure youre also getting seven to eight hours of sleep per night, as quality sleep is essential for healing your gut, Zeitlin says. Create an evening routine that helps you de-stress, gets you off screens for at least two hours before bedtime, and aim to go to bed at the same time every night, she says. Add calming activities into your routine, like walking, yoga, minimal exercise, time with friends, meditation, journaling, listening to musicanything that you know feels good and relaxing for you, Zeitlin shares.

In addition to eating balanced, satiating meals, drink plenty of water, prioritize movement, and consider an anti-inflammatory diet (and stick to it). Youll be on your way to better gut health in no time.

Meguire Hennes is a freelance lifestyle journalist specializing in fashion news, celebrity style, dating, and wellness (her Libra moon wont let her settle on one beat). She received a B.A. in fashion studies from Montclair State University, and her words can be found in Bustle, The Zoe Report, Elite Daily, Byrdie, and more. When shes not debunking a new TikTok wellness trend or praising Zendayas latest red carpet look, you can find her in yoga class, reading a cutesy romance novel, or playing Scrabble with her puppy in her lap.

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Leaky Gut Diet: What To Eat, Avoid, And Sample Meal Plan - Women's Health

The ketogenic diet rose to popularity in the early 2000s with the mantra fat is not the enemy. But a study covered in the March 2024 issue of Current Problems in Cardiology suggests that the dietwhich focuses on foods high in fats and deemed very low in carbohydratesisperhaps something of a Trojan horse.

The paper, published by Joanna Popiolek-Kalisz, MD and PhD, found a few issues with the diets parameters. The first was weight-loss related: While many people who followed it experienced rapid weight loss (typical of making any significant diet change), it was likely mostly water weight and failed to yield any permanent positive health changes within the body. The ketogenic diet does not fulfill the criteria of a healthy diet, Popiolek-Kalisz states in the paper. Quite the contrary, in fact: When it comes to overall heart health, the low-carb pattern is more beneficial than very low-carbohydrate (including the ketogenic diet). Because of the keto diets emphasis on fats, those adhering to it typically have a higher rate of LDL cholesterol, which is associated with a higher risk of heart disease, clogged arteries, and death.

Low-carb dietary plans include the Atkins diet, the paleo diet, and the South Beach diet. Other studies have noted that the keto diet can also lead to major vitamin and mineral deficiencies (as well as a surplus of fat-soluble vitamin K, which is also unhealthy for the heart) and increased kidney stones.

According to the International Food Information Councils annual study, more than half of Americans follow a diet or a specific eating patternbut the high-fat keto diet dropped in popularity by 4% compared to 2023. That trend will likely continue downward.

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A New Study Suggests the Keto Diet May Actually Be Harmful to Health - Vogue

A recent study reveals that women with advanced breast cancer who adopted a whole-foods, plant-based diet saw significant health improvements.

The women who participated in the study lost weight, improved their cholesterol levels, felt less fatigued, and experienced better mental clarity and overall well-being.

Researchers at the University of Rochester Medical Center and Wilmot Cancer Institute focused on individuals with stage 4 breast cancer, who are typically on lifelong treatment.

Dr. Thomas M. Campbell, an assistant professor of Family Medicine at URMC and an expert on plant-based diets, led the research.

The study included 30 patients undergoing stable treatment who could tolerate food. Participants were randomly divided into two groups: one received standard care, while the intervention group ate meals provided by the research team for eight weeks.

The plant-based diet consisted solely of fruits, vegetables, whole grains, legumes, potatoes, nuts, and seeds. Participants avoided animal-based foods, oils, and added fats, and took a daily multivitamin. Remarkably, weekly assessments showed a 95% compliance rate.

Its exciting to see that these major dietary changes were feasible, well-tolerated, and acceptable to the clinical trial participants, Campbell said.

Participants in the whole-foods plant-based group lost one to two pounds per week over the eight weeks, despite no calorie restrictions.

This weight loss is significant, as weight gain during breast cancer treatment can increase insulin levels and hormones that may fuel cancer growth.

Additionally, the researchers observed a reduction in blood levels of IGF-1, a growth factor linked to many cancers, and decreased inflammation.

Although we cannot say anything yet about whether the diet can stop cancer progression from this small study, we saw preliminary results that suggest favorable changes within the body, which is very positive, Campbell noted.

To further explore these findings, the team is collaborating with Dr. Isaac Harris at Wilmot in a bench-to-clinic investigation funded by the American Cancer Society. This research is focused on the effect of amino acid composition on cancer cell survival and the impact on various cancer drugs.

Patients with breast cancer should consult with their oncologists or healthcare providers before making major dietary changes especially those on blood thinners or insulin medications.

Examples of meals provided in the study included peanut soba noodles, steel-cut oatmeal, banana flax muffins, sweet potato enchiladas, and Mediterranean white bean soup.

To get started with plant-based recipes, Campbell recommends websites such as plantyou.com, shaneandsimple.com, and monkeyandmekitchenadventures.com.

You only need five to ten plant-based recipes that are easy, tasty, and convenient enough that you will make them regularly to have a substantial overhaul in your diet, noted Campbell.

Dr. Erin Campbell published a separate study in 2023 showing that diets like the DASH diet, which are plant-based, can be cost-effective compared to standard American diets with ultra-processed foods and restaurant take-out.

Enhancing health through a plant-based diet is central to Dr. Thomas Campbells career. He is the founder and co-director of the UR Medicine/Highland Hospital Nutrition in Medicine Research Center and an obesity medicine specialist.

Together with his father, T. Colin Campbell, he co-authored the best-selling book The China Study, which examines the link between nutrition and health based on a long-term study of cancer rates.

Dr. Campbell later wrote The China Study Solution, offering practical advice on using a plant-based diet to lose weight and reverse illness.

This research highlights the potential benefits of a whole-foods, plant-based diet for individuals with advanced breast cancer, offering hope for improved quality of life and health outcomes.

The positive results from this small study pave the way for larger, more comprehensive trials that could further validate these findings.

Embracing a plant-based diet may not only support physical health but also enhance mental well-being, providing a holistic approach to cancer care.

As research continues, the integration of dietary strategies into standard cancer treatment protocols could revolutionize patient care and survivorship, empowering patients with an effective tool to manage their health.

The study is published in the journal Breast Cancer Research and Treatment.

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Plant-based diet improves health in women with breast cancer - Earth.com

Overview

Unhealthy diets are recognized globally as key contributors to morbidity and mortality. As food systems and diets evolve globally, the importance of monitoring what people eat has never been more critical. Yet, there is a lack of consensus on what constitutes healthy diets and how to measure them.

In collective recognition of this challenge, the Healthy Diets Monitoring Initiative (HDMI), a partnership among FAO, UNICEF and WHO was established in 2022 with the mission of enabling national and global decision-makers and stakeholders to monitor and achieve healthy diets for people and the planet.

We invite all national governments, United Nations agencies and international organizations, implementing partners, donors, civil society organizations, researchers and other key stakeholders (such as those concerned about climate change and food systems) to read our Call to Action and join the Healthy Diets Monitoring Initiative.

Visit link:
Healthy diet metrics: monitoring of healthy diets globally: a call to action - World Health Organization (WHO)

Since at least 2008's The Hurt Locker, Jeremy Renner has been celebrated for physical, in-your-face action-movie acting. He's an Avenger. He ran from zombies in 28 Weeks Later. He did turns in the Bourne and Mission: Impossible franchises.

But Renner doesn't remotely mince words about how he's been moving since early 2023, when he was crushed by a snow plow at his home in Nevada. Multiple surgeries followed, a significant amount of metal is now bracing his body, and the recovery is ongoing. During his rehab work, he has turned outward, sharing on his Instagram account. It was these postsand the footwear in themthat caught the attention of the hardcore running brand Brooks, and Renner is now is a face for the company.

He caught up with GQ about running, stretching, and the other ways that he's taking care of his body.

For Real-Life Diet, GQ talks to athletes, celebrities, and other high performers about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: Longtime fans of your work associate you with muscular roles: the Bournes, the Avengers, the Mission: Impossibles. But with this Brooks partnershipa hardcore running brandweve got to ask, are you a runner now?

Jeremy Renner: Newly. (Laughs.) Ive never been a hardcore runner, in the sense of distance. Im mostly a sprinter, a short-distance guy. Like, a mile. But its the movement, for me, the agility. Its important to move for the strengthening of my tendons in my ankles, all my joints. To me, its part of what my life is. Its that idea that I need to be able to move and get out and do stuff.

Judging from the Brooks video, it seems like hill sprints are a huge part of it.

Yeah, Im more of a hill sprint guy. Its easier on my joints, with gravity not smashing down. If anybody has a bum knee, you know what Im talking about. I have six joints all relearning how to move. So running uphill has been the better thing for me.

How did the partnership come about?

It was pretty natural. I was sharing some progress reports of my recovery. People were finding it helpful, and I also found it helpful to share. Brooks reached out, and they thought their shoes might help. So they sent me a pair of the Ghost Max. I had them around a while, walking around the house, but one day, after I started training, I put them on and ran up and down my driveway. That was the first time Id tried to run since the accident. I thought, wow, this isnt so bad. I posted that, and from there, the partnership started to form. Its such a natural meeting. It feels like Ive got a lot of supportemotionally and on my joints. (Laughs.)

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The Real-Life Diet of Jeremy Renner, Who Says Pain Is Just a Construct of the Brain - GQ

This article was first published inThe Montreal Gazette.

Medications like semaglutide (Ozempic, Wegovy) have changed how we talk about weight loss. Obesity was, and often still is, seen as a lifestyle problem rather than a chronic disease needing a chronic treatment. But in the frenzy surrounding the new-found popularity of this drug class, we still have a major unanswered question: What role do lifestyle interventions play in this new post-medication era?

If losing weight was easy, everyone would do it. Telling people to diet and exercise is well-meaning advice. But its not useful. Patients already want to change their habits. Butdesiredoesnt get you to the top of Everest. Desire gets you to base camp. Mountaineering skills get you to the top of Everest.

Finding behavioural interventions that work poses several problems. Most fad diets work at first, but clinically meaningful interventions have to have sustained benefits. Its not enough to lose the weight; you also have to keep it off. Also, any program or intervention has to be applicable and scalable to the population as a whole. It would be easy to eat healthy if you had a private chef, but private chefs are not a practical way to deal with the rising rates of obesity.

Two recent studies published in the Journal of the American Medical Association tested two different behavioural interventions to help with weight loss. In thefirst study, researchers used a wireless feedback system made up of a Wi-Fi activity tracker and an electronic scale that fed information back into a smartphone app that provided daily feedback on weight loss goals. Half of the study participants also received phone-based coaching on a weekly basis. Anyone not achieving a half pound of weight loss per week received additional behavioural interventions in the form of text message reminders and/or meal replacements. At six months, the group who received the wireless feedback system lost 2.8 kilograms (around six pounds). Those who had the extra coaching lost an additional two kilograms (around four and a half pounds).

Thesecond studytested a program where participants got daily text messages to help them maintain their weight loss goals. A control group received no messages, one group got just text messages, and a third group got daily text messages plus financial incentives (nearly CAN$700) if they met all their weight-loss goals at one year. The control group lost 1.3 per cent of their body weight over the trial, the text-message group lost 2.7 per cent and the group with the added financial incentives lost 3.2 per cent.

These two studies taken together raise a difficult question. What role do behavioural interventions like these have in this post-Ozempic era? The interventions did work, but their benefits were modest. While most people think diet and exercise are free, designing programs like these to help a wide swath of the population are difficult and resource-intensive to scale up.

Medically speakingyou generally want to see at least five per cent weight loss for any weight-loss intervention, and maintaining at least 10 per cent over the long term is probably necessary to have meaningful clinical benefits. Remember the point of all this is not esthetics but disease prevention.

These studies were interesting because they tested creative and fairly innovative approaches to weight loss. But the benefits were small and most did not achieve even five per cent weight loss, though some lost quite a bit of weight. Balancing high-cost medical therapy against cheaper but more modest behavioural interventions is never easy. Programs like this may be appropriate for some people who really respond to extra external motivation or those who need modest weight loss to counteract a recent life event (like illness or injury) that led to weight gain. But just as medication is not appropriate to everyone, behavioural interventions wont work in everyone either.

In the end, these are creative solutions that wont be applicable to everyone. Thats why weight loss is so hard.

@DrLabos

Continued here:
Diet and Exercise in a Post-Ozempic World - Office for Science and Society

Published 12:00 am Sunday, May 26, 2024

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Tanya Freirich, left, joins Amanda Chay, author of "The Girlfriends Guide to Lupus," and Director of the UNC Rheumatalogy Lupuc Clinic Dr. Saira Sheikh. - Submitted

Tanya Freirich presents at a workshop through a collaboration with Lupus NC. - Submitted

SALISBURY Tanya Freirich, registered dietitian and Rowan County native and resident, has a lifelong passion for helping others.

Her entrepreneurial journey is not only a story of personal transformation, but also of hope for those battling autoimmune diseases, particularly women with lupus.

Not just passionate about this subject, Freirich has been impacted personally and can share with others dealing with the disease.

I can speak to the experience of having a terrible flare-up, she said.

When first diagnosed with lupus, Freirich said she had experienced terrible joint pain and had problems opening and closing her hands. She couldnt open a door knob or dress herself.

It was like I had frozen joints which were very painful in the morning, and while it improved as the day went on, it was still very frustrating and definitely impacted my quality of life.

For years, Freirich dedicated herself to her work as a registered dietitian because of the impact of nutrition on her life when forced to face her own autoimmune disease diagnosis.

Receiving multiple diagnoses, Freirich said lupus was her last. She was 26 at the time and already a registered dietician and thought that she was eating healthy but realized there was room for improvement because she thought, I have this underlying inflammation that keeps causing these diagnoses so thats when I revamped my whole diet.

She was active and fit, she said, and looked at other areas of her life and questioned if she was getting enough sleep, and was she handling her stress and other factors.

With that I was able to get my lupus flares and symptoms in remission in the first year of diagnoses, Freirich said.

Her journey as a dietitian led her from a bustling hospital environment in New York City, to a more personalized outpatient setting. She craved longer-standing relationships with patients and the ability to witness their progress firsthand.

During the outbreak of the pandemic, Freirich took the opportunity to continue to work remotely and impact more lives affected by lupus. She moved back to Rowan County and launched her own business, Tanya Freirich Nutrition, specializing in nutrition support for autoimmune diseases.

With her background in dietetics and a deep understanding of autoimmune diseases, her business flourished. She combined her professional expertise with her personal experience to create impactful programs tailored to individuals with lupus and other autoimmune conditions.

Her business, which is known by her following on social media as The Lupus Dietitian, gained momentum, particularly through Instagram and TikTok. Her dedication to providing valuable information and creating a supportive community drew clients from all over, seeking guidance and support in managing their conditions through nutrition.

Through her six-month program, which includes one-on-one sessions, group calls, and an online course, Freirich has helped countless individuals regain control over their health and well-being. Her approach is holistic, focusing not only on dietary changes, but also on creating a supportive environment where everyone feels understood and empowered.

I would love for everyone in the lupus space who needs to hear from me, to know of me and receive the support they need, she said.

But her journey doesnt stop there. Shes now preparing to launch a program specifically designed for those living with rheumatoid arthritis and aspires to collaborate with a rheumatologist to launch a research study on diet and lupus.

Freirichs path to entrepreneurship wasnt without its challenges, but with the support of resources like the Small Business Center at Rowan-Cabarrus, she found the guidance and encouragement she needed.

A friend recommended the center to Freirich, who said, they are amazing. They have all these great resources.

She first spoke with the centers director, Megan Smit, who connected her with the people at 1 Million Cups at Flywheel Concord at the Cabarrus Center, she said.

Freirich did a presentation of her business to them and got fantastic feedback from other entrepreneurs.

Connecting with mentors, participating in workshops, discussing strategy and networking with fellow entrepreneurs provided her with the tools and confidence to pursue her dreams. She has also watched webinars, which she said have been immensely helpful.

It is just mind boggling how much free, fantastic content that they share and resources, Freirich said. Everyone was so supportive. The feedback was great.

As she continues to grow her business, she remains driven by her passion for learning and helping others. Her advice to aspiring entrepreneurs echoes her own journey: Dont hold yourself back. Just get started. We only regret what we didnt do.

Freirich told that she also works at the Rowan Diagnostic Clinic two days a week and wants people to understand that there is a dietician that can be a resource to them locally.

They can use their insurance, they can schedule an appointment with me because many dont understand that theres a dietician available, she said.

Its not just those dealing with autoimmune diseases that she works with, but will work with whatever the need is including diabetes, as she is a certified diabetes educator and care specialist, along with those having high blood pressure, high cholesterol, weight gain or loss, IBS, literally everything, she said.

To learn more about Freirich and her programs, visit http://www.thelupusdietitian.com or find her on Instagram and TikTok as @TheLupusDietitian.

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Dedicated to diet: A passion to help others reflected in resident's business - Salisbury Post - Salisbury Post

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In a new clinical trial, women with breast cancer who exclusively ate a whole-foods, plant-based diet lost weight, improved cholesterol levels, had less fatigue, and perceived that they felt sharper mentally and generally more well.

The outcomes are from a small study of patients with stage 4 breast cancer, who will be on lifelong treatment.

These patients are typically excluded from dietary studies, but with their survivorship numbers growing, it presented an opportunity to make an impact both short- and long-term, says research lead author Thomas M. Campbell, an assistant professor of family medicine at the University of Rochester Medical Center and an expert on using plant-based diets to improve health.

The study included 30 patients who were on stable treatment and could tolerate food.

The researchers randomly divided participants into two groups: One received standard care, and the intervention group ate meals provided by the research team for eight weeks. The diet consisted solely of fruits, vegetables, whole grains (including whole grain pasta), legumes (beans), potatoes, and nuts and seeds. Participants agreed to avoid animal-based foods (meat, eggs, and dairy), and all oils and added solid fats. They also took a daily multivitamin.

Weekly assessments occurred, and the study reported 95% compliance.

Its exciting to see that these major dietary changes were feasible, well-tolerated, and acceptable to the clinical trial participants, Campbell says.

The study involved no calorie restrictions and individuals were encouraged to eat as often as they wanted of food that was on plan.

The women started with an average BMI of 29.7, which is borderline obese. The patients in the whole-foods plant-based group lost one to two pounds per week for eight weeks, without mandated exercise.

This is significant because individuals with breast cancer often gain weight during treatment, which is risky. Why? Too much body weight increases insulin levels and hormones (estrogen and testosterone) in the blood, which can fuel cancer.

Another encouraging study result: researchers saw a reduction in blood samples of IGF-1, a growth factor that has been associated with many common cancers, as well as less inflammation.

Although we cannot say anything yet about whether the diet can stop cancer progression from this small study, we saw preliminary results that suggest favorable changes within the body, which is very positive, Campbell says.

To better understand the implications for cancer growth, the team is collaborating with Isaac Harris, at the Wilmot Cancer Institute at URMC in a bench-to-clinic investigation recently funded by the American Cancer Society.

Scientists know that cancer cells rely on amino acids to survive, and the patients who followed the plant-based diet had changes in their blood levels of amino acids. Harris is studying the effect of amino acid composition on cancer cell survival, and the effect of the amino acids on various cancer drugs.

The primary study, believed to be the first of its kind, is published in the journal Breast Cancer Research and Treatment. The breast cancer trial had enough significant results that two additional papers were also published from the dietary intervention: a second study in the same journal, and a third study in Frontiers in Nutrition.

Patients should first consult with their oncologists or health care providers before making major dietary changes, Campbell says. This is especially important for people who take blood thinners or insulin medications.

Examples of food provided in the breast cancer clinical trial included peanut soba noodles, steel cut oatmeal, banana flax muffins, sweet potato enchiladas, and Mediterranean white bean soup.

To get started with plant-based recipes and meal ideas that are simple and affordable, Campbell recommends these websites: plantyou.com, shaneandsimple.com, and monkeyandmekitchenadventures.com.

Several factors influence a persons motivation to eat healthier, Campbell says, including family support, taste preferences, and cooking ability.

Whether a person makes dramatic changes overnight, or simply decides to swap out an occasional meal in favor of a plant-based recipe can be a good choice.

You only need 5-10 plant-based recipes that are easy, tasty, and convenient enough that you will make them regularly to have a substantial overhaul in your diet, he says.

Source: University of Rochester

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Plant-based diet may boost health for women with breast cancer - Futurity: Research News

A study reveals a lack of public awareness and concern about naturally occurring toxins in foods, with many feeling poorly informed and not properly addressing risks like mold in food, contrasting with higher concerns about synthetic residues and contaminants.

Many individuals worry about the presence of chemical residues, contaminants, or microplastics in their food. Yet, its less commonly understood that numerous foods naturally contain toxins. These are typically chemical compounds that plants produce to protect themselves from predators like insects and microorganisms. Such substances, found in foods like beans and potatoes, can potentially pose health risks.

However, according to a recent representative survey by the German Federal Institute for Risk Assessment (BfR), only just under half of the respondents (47 percent) were even aware of plant toxic substances. The BfR Consumer Monitor Special on naturally occurring plant toxins also revealed that this risk worries 27 percent.

In contrast, residues in food (e.g. from plant protection products) and contaminants, i.e. substances that are not intentionally added to food (e.g. heavy metals), cause concern for 63 and 62 percent of respondents respectively. The survey results make it clear that risks of natural origin tend to be underestimated, while risks of synthetic origin tend to be overestimated, says BfR President Professor Andreas Hensel.

Raw plant-based foods are consumed frequently by 34 percent, occasionally or rarely by 45 percent, and very rarely or not at all by 19 percent.

Which foods with naturally occurring plant toxins do you already know? If this question is asked openly and without pre-selection, potatoes are named first (15 percent), followed by tomatoes, raw beans (nine percent each), and mushrooms (five percent).

Naturally occurring toxic substances worry 27 percent in the survey. More than half of the respondents (53 percent) feel poorly informed about plant toxins in food, while only eight percent feel well informed.

At 63 percent and 62 percent respectively, significantly more consumers are concerned about residues or contaminants.

Residues are residual amounts of substances that are used in the production of food. For example, residues can remain in fruit, vegetables, or cereals even if plant protection products are used correctly.

Contaminants, on the other hand, are undesirable substances that unintentionally end up in food. They can occur naturally in the environment, arise during the processing of raw materials into food, or be released into the environment as a result of human activities. Contaminants are undesirable because they can be harmful to health under certain circumstances.

The study also shed light on the related topic of moldy food. Here, too, there is a clear need for education. Even small amounts of mold toxins can be harmful to the health of humans and animals. Moldy jam, for example, should therefore always be disposed of completely. Nevertheless, 25 percent of respondents stated that they only remove the moldy part. Even in the case of moldy berries, affected and surrounding fruit should no longer be eaten. Only 60 percent adhere to this rule.

Read more:
The Hidden Dangers in Your Diet: Are Plant-Based Toxins a Greater Risk Than We Thought? - SciTechDaily

Welcome to Ask A Dietitian. It's a series where Yahoo Canada digs into food trends and popular nutrition questions with registered dietitian Abbey Sharp.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

The "2-week no added sugar diet" has taken TikTok by storm, with hundreds of social media users sharing their journeys and results. Many TikTokers have reported significant physical and mental benefits from cutting out sugars but are these really true?

TikTok user Tiffany Henriques claims the no-added-sugar diet has slimmed her face and given her "increased energy, less anxiety, better sleep, better mood, better gut health." Others claim it cleared up their acne or even helped with weight loss.

The "no added sugar" challenge involves cutting out all added sugars or artificial sweeteners. Foods to avoid include any sweeteners (sugar, honey, agave etc.), sodas and juices, condiments with sugar (ie. ketchup), sweetened dairy (flavoured yogurt, chocolate milk), candy, cookies and sugary alcoholic drinks.

But is there any evidence to back these claims up? I put this diet to the test and talked to an expert dietitian about the benefits, and potential drawbacks, of eliminating added sugar.

First off, I noticed minor physical changes. My skin looks better but it didn't clear up miraculously, nor did my face become significantly less round, as some people claim happens. It was less puffy, though.

One of the biggest shifts was how my taste buds reacted. On day six of this challenge, in a moment of weakness, a tiny bite of a bao bun tasted unbearably sweet to me; it was so intense that I didn't crave anything sugary for the rest of that day. That's the first physical change I noticed.

Cravings were an interesting part of this experience. After a few days, I found myself longing less for sugar and more for salty snacks and fruits. My fruit intake definitely went up, and it became a good substitute for sugary snacks. I also became more aware of how much sugar there really is in everyday foods I usually buy without a second thought.

Energy-wise, I did feel a boost. However, it's hard to pinpoint whether this was due to cutting out added sugars, the increased protein in my diet or just the sunny weather finally lifting my spirits. I also found myself drinking more water, which definitely helped.

The biggest adjustment for me was after-dinner habits. I'm used to having a small bite of dessert after a meal, even if it's just a sliver of chocolate. Letting go of this ritual was a challenge at first, but it became easier as the days went by, and fruit helped with the cravings. In terms of meals, I wasn't as strict as some TikTokers I still ate white or whole grain rice, some breads and dairy in moderation. My goal was to eliminate added sweeteners, not natural ones.

Here's an example of non-restrictive, no sugar added meals I ate. For breakfast, I'd cure my sweet cravings with pancakes made with Flourish pancake mix (no added sugar, lots of protein) topped with strawberries instead of syrup (no, it's not the same but it's good). For dinner, I'd have something like salmon, rice and veggies. I'd also have a glass of my favourite protein shake mid-day.

Overall, while my changes weren't extreme, this challenge made me more mindful of my overall diet and how much added sugar I was consuming. It's an eye-opener, but it's not something I'll be continuing religiously. As registered dietitian Abbey Sharp says, extreme or restrictive diets are rarely a good idea.

The "2-week no added sugar" diet, popularized on social media, involves eliminating added sugars from your diet for 14 days. Dietitian Sharp told Yahoo Canada there are sometransient benefits to this diet; "transient" because the benefits only last while you're following the diet.

Sharp said the taste buds are replaced every 10 to 14 days or so. "If you stop eating sugar, you train your taste buds to become more sensitive to sweetness," she explained. This makes naturally sweet foods like fruits and vegetables taste sweeter.

Reducing sugar intake can also address issues like skin inflammation, fatigue, weight gain and mood swings, all linked to excessive sugar consumption.

Despite these short-term benefits, Sharp cautioned against expecting long-term changes from a brief diet modification. "If you can't imagine yourself doing something forever, there's not a ton of point in taking it on," she noted.

For many, especially those with a history of restrictive eating or eating disorders, this challenge can backfire, leading to binge eating once the restriction period ends.

Many TikTok users claim that the no sugar challenge improves energy levels, leads to weight loss, enhances mental clarity and clears skin. There is scientific evidence to support these claims, according to Sharp.

"Consuming excess sugar is associated with everything from skin inflammation, fatigue, weight gain, and mood disregulation." By removing sugar, you might see some of these perks, though any significant changes, like weight loss, might mainly be water weight, she explained.

When it comes to acne and breakouts, Sharp said higher glycemic index carbohydrates (mostly sugar) is associated with inflammation and with blood sugar spikes. "What that does is it can increase oil production and clogged pores, which is why we see that high glycemic index diets tend to be associated with higher risk of acne."

While added sugars aren't necessary for a balanced diet, they can still be enjoyed in moderation, Sharp said.

"The general recommendation is to limit added sugars to no more than 10 per cent of our total calories per day, but ideally less than five per cent," Sharp advised. For someone consuming 2,000 calories a day, this translates to about 12 grams of sugar at 10 per cent and six grams at five per cent, for example.

"If you are a soda drinker, it's very difficult to meet those recommendations," she said. "I always recommend kind of smart use of added sugars if you are trying to kind of wean yourself off. So that means like adding sugar to naturally nourishing foods to just make it more enjoyable and palatable. So that could mean like adding like a teriyaki sauce to salmon, or like a honey glaze to your root vegetables."

Sharp advised caution when it comes to long-term eating habits. "One of the biggest predictors of a binge is extreme restriction," she said.

Instead of a restrictive mindset, she advocates for an additive approach to nutrition. "Rather than focusing on what we need to cut out, I like to focus on what we can add to improve satiety," she explained. Pairing "naked carbs" like sugar with fiber, protein and healthy fats can stabilize blood sugar levels and improve satiety.

Instead of drastic measures like cutting out sugar completely, Sharp recommends small, sustainable changes. "I really believe that baby steps are key to making sustainable changes," she said. This could mean gradually reducing the amount of sugar you add to your coffee or opting for plain yogurt and sweetening it with a bit of honey or fruit.

"Small changes do make a difference over time and are far more sustainable long term," Sharp said.

Let us know what you think by emailing us, commenting below and tweeting @YahooStyleCA! Follow us on Twitter and Instagram.

The rest is here:
Can cutting out added sugars improve your health? I tried the viral '2-week no sugar diet' taking over TikTok here's ... - Yahoo Canada Shine On

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