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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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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.

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

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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.

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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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Using Harvards Healthy Eating Plate as a guide, we recommend eating mostly vegetables, fruit, and whole grains, healthy fats, and healthy proteins. We suggest drinking water instead of sugary beverages, and we also address common dietary concerns such as salt and sodium, vitamins, and alcohol. Its also important to stay active and maintain a healthy weight.

The Healthy Eating Plate summarizes the best evidence-based dietary information available today. As nutrition researchers are continually discovering valuable information, The Healthy Eating Plate will be updated to reflect new findings.

Want to learn more? Use the Healthy Eating Plate & Healthy Eating Pyramid, both created by the Department of Nutrition at Harvard School of Public Health, as your guides for choosing a healthy diet and creating healthy meals. To get started, here are 10 tips for healthy eating!

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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What Should I Eat? The Nutrition Source - Harvard University

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Grant Williams / Instagram

Basketball fans know the nutritional needs of intense athletes like NBA players differ from those of the average person. Yet the fundamentals of healthy food choices and eating a well-balanced diet remain the same. Ever wondered what a day-to-day diet plan looks like for a basketball player during the season?

The Manual has chatted with NBA star Grant Williams to find out. Grant is currently part of the Charlotte Hornets line-up but was initially drafted by the Boston Celtics in the 2019 NBA draft. From our chat with Grant, weve learned that he is passionate about making smart nutrition choices and prioritizing his protein consumption. Weve gathered the inside scoop on what Grant Williams eats on game day.

Starting his day with enough protein to fuel his workout and training is key for Grant. During the season, Grant strives to maintain a regular schedule, which helps his body adapt to a routine. His day begins with breakfast around 8:30 to 9:00 a.m., where he aims to eat a well-rounded meal with lots of healthy protein.

Some examples of healthy breakfast items he might choose include protein pancakes or an omelet. From here, he typically heads to practice or to the gym. Since Grant enjoys a bigger breakfast, lunchtime usually consists of a lighter meal, sometimes, which includes Quest Nutritions protein bars and snacks.

We asked Grant about his flavor (so we know which one to try) and he noted that the Cookies and Cream and Birthday Cake bars are his personal favorite. He also mentioned he will grab a Quest protein bar or protein shake as a snack in between breakfast or lunch if needed, or if he feels like he needs some more fuel for his workout. Choosing protein bars or shakes allows him to closely monitor how much protein he consumes, but he does not track strict macros at this time.

Grants dinner time will vary depending on what time that nights tip-off is, but he gave us an example based on a standard 7:30 p.m. tip-off. Grants pre-game dinner usually happens around 4:30, allowing him to digest enough and prepare for the demands of the game. The options for dinner vary quite a bit, as Grant noted he is a big advocate of eating a wide variety of foods and colors.

He noted that it is important to get color in your meals from a variety of fruits, veggies, and grains and that he actively tries to expand his palate by trying new things. Though he loves Brussels sprouts (but hated them as a kid), he tries to switch up his dinner-time vegetables with lots of variety, such as broccoli, asparagus, mushrooms, etc. Alongside vegetables, he also chooses many different protein options for dinner time, such as chicken, steak, salmon, or halibut. In our interview, Grant also noted that he is a huge fan of Asian cuisine and loves to have teriyaki salmon as a go-to pre-game meal.

Paying attention to his nutrition choices not only allows Grant to crush the game but keeps him focused on maintaining long-term health. He actively tries to eat at least one vegan meal per week, guided by his trainers and nutrition staff.

Despite all these healthy choices, Grant, like everyone else, cannot eat healthy 100% of the time. When asked about the everything in moderation approach, Grant fully agreed, stating that you simply cannot punish yourself by eating the same thing every day. When on the road with his teammates, Grant allows himself to indulge in fast food and sweet treats now and then. One of his favorite cheat day meals is Popeyes. With a moderation approach, he limits consumption of unhealthy foods, alcohol, and sugar but doesnt eliminate these things from his diet.

For Grant, maintaining awareness about what he puts in his body helps him stay on track. This includes becoming more aware of appropriate portion control and also paying attention to the quality of foods he consumes. He noted that he strives to eat organic foods whenever possible and also takes a mindful eating approach to maintain a generally healthy and well-balanced diet.

To conclude the interview, we asked Grant about his #1 takeaway tip for nutrition. He replied: Understanding your body is critical, so pay attention to things and educate yourself. This includes popular holistic health approaches too, such as taking turmeric to help fight inflammation in your joints. Grants whole approach is all about living the happiest, healthiest, and longest life possible while still enjoying the occasional treat.

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NBA's Grant Williams reveals his game day diet (and more fitness tips) - The Manual

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Fiction and fine dining are having a moment. In April, New York magazine put out a nostalgic ode to scene-y restaurants known for their literary patrons. And seemingly on the same tide, the novelist Gary Shteyngart wrote a much-circulated New Yorker piece about his quest for the perfect martini (among other vittles).

But appetites and art regularly collidefor a certain milieu anywayin the Grub Street Diet. For the uninitiated: in this vertical, celebs who are Having a Moment painstakingly narrate a weeks worth of their edible intake. Some Diets are flexes, hinting at lives of epicurean splendor on par with Shteyngarts. Others may bum you out with their commitment to a leftovers-based naturalism. Either way, the Diets a pretty fun slice of life.

Inspired by the trends (and a recent high density of writers accepting the Grub Street challenge), Ive been dreaming up some hypothetical food diaries for the fictional. Bon Apptit!

The Grub Street Diet of William Stoner (fromStoner)

Woke up with the sun, but lingered in bed this morning due to a sense of looming dread. Edith boiled me an egg, which was unusually kind of her. I chased that with some too-bitter black coffee and dry toast. She watched me eat in a grim, charged silence, but did not partake herself.

Was teaching back to back sessions all day, so couldnt get much of a munch in. I did manage a few cups of campus coffee at my desk, and my new colleague Lomax dropped in to offer a handful of sustaining peanuts just as I was getting lost in a book. Lomax reminded me of the faculty party were meant to throw this evening, which Id completely forgotten about. I called Edith, who tensely informed me that it had all been taken care of. All I had to do was pick up a few bottles of gin from the bootlegger on my way back.

I arrived home to a fine display of sliced cold ham and turkey, pickled apricots, and [a] varied garniture of tiny tomatoes, celery stalks, olives, pickles, crisp radishes, and little raw cauliflower ears. All great snacks, but without a centerpiece I feared our guests would leave hungry. My colleagues trickled in, and many did get soused. But Lomax took the (metaphorical) cake. He and I wound up talking deep into the night about everything under the sun: our lonesome childhoods, our body shame, our senses of looming dream. I felt a bolt of kinship. But in the morning, the portal is closed. For my friend was gone.

Edith was also in a foul mood when the sun rose again, so did not make me eggs.

The Grub Street Diet of Fermina Daza (from Love in the Time of Cholera)

Jumped out of bed well before dawn, because 1) I have chores and 2) its my birthday!!! Decided to start the day off with some trusty favorites: chamomile tea and soup. But then my husband insisted I let him take over the days meal prep, because he wanted to treat me. This was very moving, but also concerning? Because before this morning, I was not sure he knew how to boil water on his own.

The good doctor wound up exceeding my expectations in the kitchen. He whipped up a huge brunch of eggs and cafe con leche. I was so moved by the gesture I didnt see the need to remind him of my lactose-intolerance. For dessert, we had guavas, which were sweet and evocative, but not as sweet as I remembered them being when I ate them straight off the tree, in childhood. But I suppose this is the way of getting older. The second time around never tastes as sweet

The rest of my birthday was pretty dull. I did chores, beginning with cleaning up the mess Dr. Urbino left me in the kitchen. And then I prepared our dinner, which is always a taxing prospect. (My husband is great, but in addition to being a non-chef, he is a very finicky eater. He claims to be able to tell when a meal has been prepared without love, and has a weird thing for out-of-season vegetables.) But as it was still technically My Day, I decided to make this eggplant dish, because I went to a gala last week where they served this amazing pureed eggplant, and now its all I can think about. Which is very funny, because I used to really hate the texture.

We ate our mains on the terrace, then followed dinner with brandies and some little imperial cakes and candied flowers. The doctor fell asleep before me, as usual. But I had stranger dreams.

The Grub Street Diet of David (from Giovannis Room)

Woke around 3 p.m., hungover. The holy trinity of coffee, cigarette, and cognac for breakfast did the trick.

Took a late lunch with friends at a rather nice restaurant on the rue de Grenelle. Had a vin chaud and some good bread. I think we also had a piece of fish? But I was distracted from the main course, because I was preoccupied with finding the most polite way possible to ask my host for another 10,000 franc loan. Sweet Jacques complied, of course; we went to the bar after, to celebrate my staying in Paris. There, cognac followed cognac followed cognac followed another vin chaud; I lost track, to be honest. But I made a diverting acquaintance in our waiter, who joined us at the end of his shift. He insisted on drinking a Coca-Cola while I had another cognac. (Just because.)

Our set was kicked out of the joint at five oclock in the morning. But by then wed gotten hungry again, so we piled into a taxi towards Les Halles. The morning streets were bare and dingy. I saw the greengrocers setting up their fruit stalls. We wound up facing the dawn at a dreadful, chic place. One of those overhyped, expensive tourist joints where young Americans guzzle wine at a zinc counter. I ordered my holy trinity, but this new friendGiovanniinsisted on a new kind of breakfast, for champions. Champagne and a few dozen oysters. He claims that is really the best thing after such a night.

From the next days perspective, Im not sure if I believe him. (Woke up hungover. And with very bad breath.) But I plan to see Giovanni again. You know, to test the theory.

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The Grub Street Diets of your favorite fictional characters. - Literary Hub

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Ever heard of the Atlantic diet? It's currently trending, with Google Searches around the topic currently at breakout - which means it's being Googled more than ever before.

A disclaimer, before we start - we're sceptical of popular diet fads here at Marie Claire UK and never promote restrictive or dangerous routines that promise the world and nearly always fail to deliver. Healthy living is about balance, after all, and focusing on what nutrient-dense foods you can add to your diet, not which you should be taking away.

That said, when I saw this new approach to nutrition spiking on Google engines this month, it caught my intrigue. Why? Well, because it's significantly similar to the ever-popular (and research-backed) Mediterranean way of eating, which has been riding a wave of popularity recently. Both focus on plants, whole foods and healthy fats, and so its easy to see why experts talk about the approach to nutrition quite so highly.

The Atlantic diet is (literally) a stones throw from the Mediterranean way of eating, requiring no complicated ingredients or restrictions. In fact, chances are you're already eating in a fairly similar way.

Why take the time to read up on the new trending approach to food? Simply, because the diet boasts some impressive benefits. Just like its geographical relative (were going with cousin), the Atlantic diet is associated with increased longevity and a reduction in chronic diseases such as cardiovascular disease, stroke and diabetes.

Intrigued? Us too, which is why we turned to the experts to get their take. Keen to learn what exactly the Atlantic diet is, plus how it differs from the Mediterranean diet? Then you'll have to keep scrolling. Read more expert-backed, science-approved MC UK nutrition content with our guides to healthy snack ideas,healthy smoothie recipes, and healthy dinner recipes, which promise to make piling your plates with nutrients easy. Plus, don't miss our explainer on what to eat before a workout, from a nutritionist.

Ok, first things first: if youve never heard of the Atlantic diet youre in the right place. As the name suggests, its a way of eating common along the Atlantic coast.

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The Atlantic diet refers to a dietary pattern found commonly in Northwest Spain and Portugal, explains doctor and nutritionist Dr Sarah Cooke. It is based around whole foods, minimally processed foods and home-cooked meals. The foods consumed are generally seasonal and farmed locally.

As you might expect, this way of eating is based on lots of fresh fish, seasonal fruits and vegetables, potatoes, nuts, legumes, bread, cereals and olive oil. Additionally, the diet contains a moderate amount of dairy products and lean meat, particularly pork, creating a well-balanced and inclusive diet.

The highly requested Mediterranean Chicken Bowl recipe

While not as widely studied as the Mediterranean diet, the research into the Atlantic diet is compelling, to say the least.

It seems it's no coincidence that people living in the Atlantic regions of Spain and Portugal have among the lowest rates of heart disease in the world.

Here's the science bit: studies such as this one, published in the Journal of the American Medical Association, show that following an Atlantic diet for six months resulted in a reduced risk of developing metabolic syndrome, a cluster of conditions that increases the risk of heart disease and diabetes.

Further research, published in the journal Nutrients reveals that, combined with an active lifestyle, the Atlantic diet is associated with lower total cholesterol and triglycerides (fatty acids in the blood), lower rates of obesity and lower pulse wave velocity values.

Scientific benefits aside, there are excellent reasons to consider eating in a more Atlantic-style way.

"This pattern of eating has positive effects for long term health," agrees Dr Cooke. "Eating seasonally encourages plant diversity in our diets, which is great for gut health and the diet is also rich in micronutrients such as iodine, calcium, zinc and selenium, important for immune health (zinc), thyroid function (iodine), healthy bones and brain health, among others."

The inclusion of plenty of locally-sourced fish in the diet provides not only essential fats and protein, but is an excellent source of omega-3 acids, essential for brain and heart health, as well as reducing inflammation in the body.

As a general rule, inflammation in the body isn't a good sign. Case in point: the World Health Organisation ranks chronic inflammatory diseases (such as stroke, cancer, heart disease and diabetes) as the greatest threat to human health.

However, the Atlantic diet has been shown in studies (such as this one, published in the Journal of Atherosclerosis) to lower inflammation, as well as reduce blood pressure and blood fat in the majority of people.

"We know that processed foods and the inflammation they cause are linked to many chronic diseases and obesity," says Dr Charlotte Norton, chief medical officer of The Slimming Clinic. " The fact that these arent present in the Atlantic Diet is an important part of how it benefits health and overall wellbeing."

Additionally, the Atlantic diet focusses on locally sourced, sustainable ingredients and meals cooked from scratch, upping their nutrient content further.

"The combination of whole grains, vegetables, pulses, nuts, fruits, and fibre in the Atlantic diet are rich in antioxidants, vitamins and minerals," says Dr Norton, "These are all important for overall health, as well as key for a healthy heart and blood pressure."

At first glance, the two ways of eating seem remarkably similar, but there are a few key differences.

"The Atlantic diet contains more starchy carbs in the form of pasta and potatoes, rice and bread than the Mediterranean diet, which is primarily plant-based," says registered nutritionist Karen Preece Smith.

"As such, it may feel less restrictive for some people. As meat, red wine and dairy are encouraged on the Atlantic diet, it may also feel more flexible and accommodating as a lifestyle approach longer term and therefore more sustainable than it's Mediterranean counterpart."

Keen to give the Atlantic diet a go? We don't blame you - it sounds utterly delicious.

But if you're wondering how to go about it, we've got you covered. The good news is that, with the exception of limiting processed foods, there aren't too many rules. It's more about enjoying a sustainable and largely fresh diet.

"Think about the origin of your food - did it fly, swim or grow from the ground? If so, include it in your diet," says Preece Smith. "Once you have worked out the daily foundations of meat, fish, plants and healthy fats (such as olive oil), then you can include a serving of fibre such as a starchy vegetable, bread or rice, along with some dairy such as cheese or yoghurt."

Don't forget the focus is on local, seasonal produce - Dr Cooke recommends aiming for around five servings of sesonal fruit and vegetables per day, alongside wholegrains, beans and pulses. And don't forget to cook with olive oil!

But above all, food is about enjoyment - and the best way of eating will always be one that brings you joy and is achievable and sustainable with your lifestyle.

"Remember, this style of eating is as much about community and traditional values as it is the food itself," advises Preece Smith, "so enjoy preparing meals at home from scratch and sharing them with friends and loved one, alongside an Atlantic diet-approved glass of red wine!". Sounds good to us.

Never has healthy eating looked (and tasted!) so good. The debut book from Emily English (aka Em the Nutritionist) is packed with recipes we can't wait to try on rotation. Keen to try some Em The Nutritionist recipes without buying the book? She shares her go-to's, here.

The Science of Nutrition by Rhiannon Lambert

Rhiannon Lambert has made a name for herself as one of the UK's most respected nutritionists, so you can be sure that this book will impart research-backed nutrition wisdom you can trust.

The White Company heart serving bowl

Looking for the perfect dish to serve up your Atlantic diet dishes? Look no further - this stoneware dish is ovenproof for oven-to-table eating.

Originally posted here:
As A Health Expert, I'm Sold On The Atlantic Diet. Here's Why - Marie Claire UK

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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 diet which focuses on foods high in fats and deemed very low in carbohydrates is neither as effective as previously believed nor healthy in the long-term.

The paper, published by Joanna Popiolek-Kalisz, MD and PhD, found several issues with it. The first was weight-loss related. While many people who followed the diets parameters experienced rapid weight loss (typical following any significant shift in your eating habits), it was likely mostly water weight and failed to result in any permanent positive changes within the body.

The ketogenic diet does not fulfil the criteria of a healthy diet, Popiolek-Kalisz states in the paper. On the contrary, when it comes to overall heart health, the low-carb pattern is more beneficial than very low-carbohydrate (including the ketogenic diet). Specifically, 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 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 pattern but the high-fat keto diet dropped in popularity by 4 per cent this year compared to 2023. That downward trend will likely only continue.

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A New Study Suggests The Keto Diet May Actually Be Harmful To Your Health - British Vogue

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Understanding the biological processes of getting older could help us lead longer lives, and stay healthier later in life and a new study links the speed at which our brain ages with the nutrients in our diets.

Researchers from the University of Illinois and the University of Nebraska-Lincoln mapped brain scans against nutritional intake for 100 volunteers aged between 65 and 75, looking for connections between certain diets and slower brain aging.

They identified two distinct types of brain aging and the slower paced aging was associated with nutrient intake similar to what you would get from the Mediterranean diet, shown in previous studies to be one of the best for our bodies.

"We investigated specific nutrient biomarkers, such as fatty acid profiles, known in nutritional science to potentially offer health benefits," says neuroscientist Aron Barbey, from the University of Illinois.

"This aligns with the extensive body of research in the field demonstrating the positive health effects of the Mediterranean diet, which emphasizes foods rich in these beneficial nutrients."

Importantly, the researchers didn't rely on the study participants to report on their diets. Instead, they analyzed blood samples to look for nutrient biomarkers: solid scientific evidence for what these elderly individuals were eating and drinking.

Fatty acids, like those in fish and olive oil, and antioxidants such as vitamin E, present in spinach and almonds, were among the beneficial biomarkers identified, as well as carotenoids, plant pigments found in carrots and pumpkin that have previously been found to lower inflammation in the body and protect cells from damage. Another beneficial biomarker associated with slower aging in this research was choline, which is contained in high concentrations in egg yolks, organ meats and raw soybean.

The researchers assessed brain aging through both MRI brain scans and cognitive assessments. This pair of approaches gave a picture of practical mental agility along with the more subtle details of neuron configuration.

"This allows us to build a more robust understanding of the relationship between these factors," says Barbey.

"We simultaneously examine brain structure, function and metabolism, demonstrating a direct link between these brain properties and cognitive abilities."

The evidence is now mounting that nutrition plays a significant role in how the brain ages, and each new study helps in providing more insight about how our brains are closely connected to every other part and function of the body.

This research only captured a snapshot in time, and isn't comprehensive enough to prove cause and effect. However, similar conclusions were reached by a 2023 study, which followed participants for 12 years and also found a connection between the Mediterranean diet and lower cognitive decline.

Next, the team wants to look at clinical trials across a significant amount of time to see how diet and nutrition might affect brain aging. It's possible that simple tweaks to what we eat could help cut down the risk of neurodegenerative diseases such as Alzheimer's.

"The present study identifies particular nutrient biomarker patterns that are promising and have favorable associations with measures of cognitive performance and brain health," says Barbey.

The research has been published in npj Aging.

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Scientists Discover Key Food Nutrients Linked to Slower Brain Aging - ScienceAlert

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News around drugs like Ozempic moves fast: Theres a steady drumbeat of new studies, new regulatory approvals, new shortages, new insurance hurdles. Heres a primer on Ozempic and other popular drugs being widely used for diabetes and weight loss.

Ozempic belongs to a class of medications called GLP-1 receptor agonists, named after a hormone in the human body that they are designed to imitate.

In 2017, the Food and Drug Administration approved Ozempic to treat Type 2 diabetes, but people have also used the drug off-label to lose weight. In the last few years, other similar drugs have hit the market: Wegovy, a drug approved for weight loss and to reduce the risk of cardiovascular issues in some adults; Mounjaro, approved for Type 2 diabetes; and Zepbound, authorized for weight loss. These medications are all weekly shots.

Both Wegovy and Ozempic contain semaglutide, which mimics the hormone GLP-1 to stimulate insulin production in the pancreas and slow down stomach emptying, making people feel fuller faster, and for longer. Mounjaro and Zepbound work similarly, but they use tirzepatide (rather than semaglutide) to simulate both GLP-1 and a second hormone, GIP.

Crucially, semaglutide and tirzepatide also target the brain: They curb hunger signals, silencing what many users have called food noise.

The drugs dont work for everyone. In clinical trials, a small fraction of participants have not lost significant weight or seen meaningful improvements in blood sugar control. We havent quite figured out yet who will respond well, said Dr. Scott Hagan, an assistant professor of medicine at the University of Washington who studies obesity.

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What to Know About Ozempic and Other Drugs Used for Weight Loss - The New York Times

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