(CNN) — When was the last time you had your blood sugar checked? It might be worth looking into, a new study says.
Forty-four percent of people age 15 and older living with diabetes are undiagnosed, so they don’t know they have it, according to data analysis published Monday in the journal The Lancet Diabetes & Endocrinology.
The study looked at data from 204 countries and territories from 2000 to 2023 in a systematic review of published literature and surveys. The findings at the global level are for people age 15 and older.
“The majority of people with diabetes that we report on in the study have type 2 diabetes,” said Lauryn Stafford , the lead author of the study.
Around 1 in 9 adults live with diabetes worldwide, according to the International Diabetes Foundation. In the United States, 11.6% of Americans have diabetes, according to 2021 data from the American Diabetes Association.
“We found that 56% of people with diabetes are aware that they have the condition,” said Stafford, a researcher for the Institute for Health Metrics and Evaluation. “Globally, there’s a lot of variation geographically, and also by age. So, generally, higher-income countries were doing better at diagnosing people than low- and middle-income countries.”
Younger people don’t know they have diabetes
People under 35 years were much less likely to be diagnosed if they had diabetes than people in middle age or older. Just “20% of young adults with diabetes were aware of their condition,” Stafford said.
Routine screenings aren’t promoted as much for young adults as for older adults. Many larger organizations, like the American Diabetes Association, suggest annual routine screenings for adults 35 and older.
“You can survive with elevated glucose levels for many, many years,” Stafford said. “People end up getting diagnosed with diabetes only at the point where they have complications,” which are more common in older adults.
Depending on how long a person has had diabetes before it’s discovered, the health impacts may vary.
“Diagnosing diabetes early is important because it allows for timely management to prevent or delay long-term complications such as heart disease, kidney failure, nerve damage, and vision loss,” said Rita Kalyani, chief scientific and medical officer at the American Diabetes Association. She was not involved in the study.
Around one-third of adults are diagnosed with diabetes later than their earliest symptom, according to a 2018 study.
What symptoms should you look for?
“Symptoms of diabetes include increased thirst or hunger, frequent urination, blurry vision, unexpected weight loss, and fatigue. However, in the early stages, most people with diabetes are asymptomatic, which highlights the importance of screening and diagnosis,” said Kalyani, a professor of medicine in the division of endocrinology, diabetes and metabolism at Johns Hopkins University.
If you experience any of these symptoms or have a history of diabetes in your family, experts recommend you get a glucose screening.
Globally, in 2023, about 40% of people with treated diabetes were getting optimal results and lowering their blood sugar, said Stafford. That’s why it’s important that future efforts focus on ensuring that more people receive and follow proper treatment post-diagnosis.
That only 4 in 10 patients were seeing optimal results was surprising, as several well-established treatments, including insulin, Metformin and other drugs like GLP-1s, are available.
People with diabetes likely also have other health issues, such as hypertension or chronic kidney disease, which can make treatment complex, Stafford added.
Can you prevent diabetes?
It depends.
While there is no known way to prevent type 1 diabetes, there are many ways to prevent the more common form of type 2 diabetes.
Reducing the amount of red and processed meats you eat can help lower your risk of type 2 diabetes, as previously reported by CNN. You could do this with a Mediterranean diet or by introducing more plant-based foods to your meals.
In addition, limit the amount of ultraprocessed foods you eat, adding more whole foods, like fruits and nuts, instead.
Incorporating physical activity into your regular routine can also decrease your risk of developing not only diabetes but also other chronic diseases. Fast walking for at least 15 minutes a day is just one form of exercise you can do.
“I think, ultimately, if we can also focus more on the risk factors for developing diabetes — preventing people from needing to be diagnosed in the first place — that is also critical,” Stafford said.
Jillian Kubala, MS, RD is a Registered Dietitian based in Westhampton, NY. She holds a master’s degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science.
Image by Ina Peters / Stocksy
September 03, 2024
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The dieting world seems to thrive on extremes. From keto to Atkins, popular diets rarely provide moderate amounts of macros. Take, for example, the high-protein, low-carb diet—a way of eating that restricts carbs while emphasizing protein-rich foods.
Although this eating pattern may provide a few health benefits, more restrictive versions can be hard to follow and may lead to unpleasant side effects.
Here’s what you need to know about the high-protein, low-carb diet, including health benefits, potential side effects, and how to follow this eating plan in a healthy, sustainable way.
What is the high-protein, low-carb diet?
A high-protein, low-carb (HPLC) diet is an eating pattern that emphasizes protein and restricts carbs. Unlike other diets, like the ketogenic diet, there’s no set definition of a high-protein, low-carb diet, so people following this way of eating may take in different macronutrient ratios.
In order to be considered a “low-carb” diet, a diet must contain less than 130 grams of carbs1 or less than 26% of total calories from carbs per day. To put this into perspective, 130 grams equates to a little more than 8.5 slices of bread.
High-protein diets provide more protein than the Recommended Dietary Allowance (RDA), which currently sits at 0.8 gram of protein2 per kg of body weight or 0.36 gram per pound. This equates to 54 grams of protein per day for a 150-pound person or 10% of total daily calories for a standard 2,000-calorie diet. Most high-protein diets provide between 1.8 and 3 grams3 of protein per kg or 0.8 to 1.36 grams per pound of body weight per day.
Let’s translate this to what goes on your plate: A person following a 2,000-calorie high-protein, low-carb diet may take in 40% of their calories from protein, 25% from carbs, and 35% from fats. This would equate to 200 grams of protein and 125 grams of carbs per day and around 1.4 grams of protein per pound for a 150-pound person.
However, the high-protein, low-carb eating pattern is flexible, meaning some people may eat more carbs and less protein, while others eat fewer carbs and more protein.
Summary
High-protein, low-carb diets are eating patterns that provide less than 130 grams of carbs and significantly more protein than the current RDA.
The importance of protein
Before we dive into the potential benefits of high-protein, low-carb eating patterns, it’s important to note that some experts argue that diets that are considered “high” in protein should actually be considered standard protein diets.
“We find from a metabolic standpoint, working predominantly with women, that if they get below 100 grams per day5, they lose most of the benefits of protein: fatty acid metabolism, insulin sensitivity, weight loss, satiety,” Don Layman, Ph.D., a leading protein and amino acid requirements researcher, says on the mindbodygreen podcast.
Limiting or at least cutting back on carb intake allows more room for protein-rich foods and usually leads to a reduced intake of ultra-processed foods rich in refined carbs like snack foods and desserts.
Summary
The RDA for protein is the minimum you need to avoid nitrogen imbalance and other health issues. Most people—even those who aren’t following the HPLC diet—will want to consume more than that; at least 100 grams per day.
Benefits of eating high-protein, low-carb
Here are the top evidence-backed benefits of high-protein, low-carb diets:
1.
It may support weight loss.
Studies have linked both high-protein6 and low-carb diets7 to weight loss. Following a low-carb, high-protein diet may support fat loss by decreasing appetite and energy intake.
“Protein has that satiety factor. Research suggests8 higher protein diets increase satiety compared to lower protein diets, which may help you eat fewer calories,” dietitian Maggie Moon, M.S., R.D., tells mindbodygreen.
For example, a 2020 study9 published in Nutrients found that people with obesity who followed a low-carb, high-protein diet providing 30% carbohydrate, 30% protein, and 40% fat for four weeks lost 58% more weight than study participants who followed a higher-carb Mediterranean diet that provided 55% carbohydrate, 15% protein, and 30% fat.
2.
It’s helpful for blood sugar levels.
Diets low in carbs and higher in protein have been shown to reduce both short- and long-term markers of blood sugar control in people with11 and without12 Type 2 diabetes.
3.
It could help reduce visceral fat.
Visceral fat is a type of deep belly fat that surrounds your internal organs. Having too much visceral fat significantly increases the risk of health conditions13 like Type 2 diabetes.
A 2021 study14 published in Nutrients found that adults who were overweight or had obesity and who followed a low-carb, higher-protein diet for 15 weeks lost 6.4% more visceral fat than those assigned to a low-fat, high-carb diet.
4.
It’s effective for lowering triglyceride levels.
Reducing overall carb consumption and increasing protein consumption could help reduce triglyceride levels16, as long as you’re consuming an appropriate amount of calories.
5.
It can help you maintain muscle mass.
Studies show that bumping up your protein intake when following a lower-calorie diet for weight loss can help prevent weight-loss-associated muscle loss.
How it compares to other diets
Because there’s no set definition of a high-protein, low-carb diet, it’s flexible and can fit into a variety of eating styles. But here’s a bit more on how high-protein, low-carb diets compare to other popular eating patterns:
Intermittent fasting: Intermittent fasting (IF), or time-restricted feeding, can be used with any diet, including high-protein, low-carb diets. For example, some people combine a low-carb way of eating with IF methods like 16:8, which entails eating within an eight-hour window and then completely fasting for 16 hours.
Keto: The ketogenic diet has a very specific macronutrient ratio in order to reach and maintain a metabolic state called ketosis, where the body burns fat for fuel. Eating too much h protein or carbs could interfere with this process. For this reason, carb intake is kept very low and protein intake is kept to a moderate level.
Atkins: The Atkins diet is a type of low-carb diet. Although it provides more protein than the RDA, it’s not considered a high-protein diet. In order to follow the Atkins diet, you must stick to specific macronutrient ranges, which change as the diet progresses.
Mediterranean diet: The Mediterranean diet is not a low-carb or high-protein diet. It’s rich in whole, nutrient-dense foods like beans, vegetables, and nuts, many of which are high in carbs. This way of eating is high in fiber, healthy fats, and an array of beneficial plant compounds, which is why it’s been linked to a number of health benefits, like a reduced risk of heart disease20.
Summary
A high-protein, low-carb diet is flexible, so it differs from diets with set macronutrient ratios like the keto diet and the Atkins diet. It’s also lower in carbs than the Mediterranean diet. Intermittent fasting is a method that can be used with almost any eating pattern, including a high-protein, low-carb diet.
Foods to eat
Even though high-protein, low-carb diets can include a variety of foods—depending on the strictness of the diet and the macro ratio you choose to follow—most people following this way of eating prioritize the following protein-rich and low-carb meals and snacks such as the following:
Eggs
Poultry like chicken and turkey
Fish and shellfish
High-protein dairy products like Greek yogurt and cheese
Low-carb vegetables like greens, broccoli, asparagus, and cauliflower
Nuts, seeds, and nut butters
Foods to avoid or eat in moderation
When you’re on a high-protein, low-carb diet, you’ll want to reduce your intake of high-carb foods. People following moderate versions of this diet can enjoy carb-rich foods more frequently, while people following stricter versions will want to significantly limit carbs.
Here’s a list of carb-rich foods that should be limited when following a high-protein, low-carb diet:
Breads and baked goods
Sugar and sweeteners like maple syrup
Grains and pasta
Fruits and fruit juice
Beans and lentils
Starchy vegetables like corn and peas
High-carb snack foods like chips and crackers
Your carb restriction will depend on your chosen macronutrient range. You can enjoy carb-rich foods like starchy vegetables, fruits, and beans in moderation as long as you’re not exceeding your carb limit for the day.
A 3-day HPLC meal plan
If you’re interested in trying out some high-protein, low-carb meals or want to get started on a high-protein, low-carb diet, check out this three-day meal plan that’s packed with nutrients like fiber, protein, and healthy fats throughout breakfast, lunch, and dinner.
Day 1
Make it your own: When you’re following a high-protein, low-carb diet, one of the easiest—and most nutritious—ways to start your day is with eggs. “To boost protein content I’ll add a whisked egg into savory soups, or top just about anything with a sunny-side-up egg: salad, grain bowls, avocado toast, even pizza,” Moon says.
Day 2
Make it your own: “According to a meta-analysis21, the healthiest protein foods for heart health are high-quality plant protein foods and seafood,” Moon tells mindbodygreen. To bump up your protein intake, try adding some of Moon’s favorite sources like tofu, arctic char, seabream, and Alaskan cod to dishes like protein bowls.
Day 3
Make it your own: To add another source of plant-based protein to your salad, Moon recommends adding nuts. “I top my salads with nuts instead of croutons to increase the protein content of the meal,” she says. Not only will nuts add a satisfying source of protein, but they’ll also add some crunch.
How to stay healthy on a high-protein, low-carb diet
If you’d like to transition to a high-protein, low-carb diet, it’s important to do it in a healthful way. It’s not necessary to severely limit your carb intake or go overboard on protein-rich foods.
Here are a few helpful tips for staying healthy on a high-protein, low-carb diet.
Don’t forget about fiber: Make sure you’re taking in plenty of fiber to support digestive health. Fortunately, many low-carb foods like nonstarchy vegetables, nuts, and seeds are high in fiber.
Pile on the veggies: Nonstarchy veggies like greens, broccoli, asparagus, and cauliflower are excellent sources of fiber and micronutrients like vitamins and minerals. Try to add a variety of nonstarchy veggies to most meals and snacks.
Low-carb doesn’t mean no-carb: If you’re new to lower-carb diets, consider transitioning to a more moderate low-carb, high-protein diet. Even though very low-carb diets can benefit some people, they’re highly restrictive and are more likely to cause side effects, like headaches and fatigue, compared to more moderate low-carb diets.
Stay hydrated: Staying hydrated can help you feel your best and promote digestion, which is important when you’re transitioning to a lower-carb diet. Make sure to sip on low-carb beverages like herbal tea, sparkling water, or water flavored with lemon or lime throughout the day.
What about if you don’t eat meat?
High-protein, low-carb diets can be tricky to follow for people on plant-based diets. This is because plant-based proteins, like legumes, usually contain a good amount of carbs.
“It’s challenging to meet protein needs on a vegan/vegetarian diet while also restricting carbs,” dietitian and sustainability advocate Abby Cannon, J.D., R.D., CDN, tells mindbodygreen.
“Beans, lentils, peas, and whole grains are high in carbohydrates and typically form a large part of a vegan/vegetarian diet. In order to meet protein needs without them, you have to eat more soy products and nuts and seeds,” she says.
Cannon says it’s easier for vegetarians to follow a high-protein, low-carb diet if it includes high-quality dairy, which provides a good amount of protein per serving. Eggs are another high-protein option for people who don’t eat meat.
Side effects and considerations
High-protein, low-carb diets can cause some side effects. However, these side effects are usually related to more significant carb restriction.
For example, very low-carb diets like the keto diet can lead to symptoms22 like headaches, fatigue, constipation, and irritability. Cutting carbs too severely can also lead to low blood sugar. This is another reason why more moderate low-carb diets are better suited to most people.
In terms of protein, studies show that even extremely high-protein diets are generally safe and not associated with adverse side effects, even when followed for a long time period.
A 2016 study23 published in the Journal of Nutrition and Metabolism found that following a high-protein diet that provided between 2.51 and 3.32 grams per kg or 1.14 and 1.5 grams per pound per day for one year had no harmful effects on any measures of health in athletic men.
Another important thing to consider is protein sources. Diets high in certain types of animal proteins, like red and processed meats, have been associated with an increased risk24 of certain health conditions, like colon cancer.
“It all comes down to how animal-based proteins are raised and prepared. If you’re consuming protein from farms that use regenerative agriculture, those are the protein sources that are most sustainable,” Cannon tells mindbodygreen. Here’s a comprehensive primer on how to eat meat more sustainably.
Summary
Most of the side effects from a HPLC diet occur because of carb restriction. It’s important to pay attention to your body and eat more carbs if you experience symptoms like headaches, fatigue, constipation, and irritability. And when increasing your protein intake, you’ll want to pay attention to how your diet impacts the environment. Choose ethically and sustainably sourced proteins whenever possible.
Frequently Asked Questions
Can I lose weight on a high-protein, low-carb diet?
As long as you’re in a calorie deficit, then yes. While some diets have been shown to be more effective compared to others for promoting fat loss, the most important factor in any weight loss diet is to take in fewer calories than you burn.
What are the side effects of a high-protein, low-carb diet?
If you’re following a more moderate high-protein, low-carb diet, you shouldn’t experience significant side effects. Those who follow a very low-carb diet may experience symptoms like headache, fatigue, and constipation.
Can I do a high-protein, low-carb diet with intermittent fasting?
Yes, IF can be used with any diet you choose to follow. If you’re new to IF, consider starting with a shorter fasting window before moving on to longer fasts to see how your body reacts.
The takeaway
The high-protein, low-carb diet is a way of eating that emphasizes protein-rich foods and limits carbs. This diet is flexible and can be tailored to your macronutrient preferences.
It may be effective for weight loss, blood sugar regulation, and lowering triglycerides. Plus, it could help you maintain muscle mass during weight loss. However, like most diets, it does come with a few downsides, especially if you choose to significantly limit carbs or eat proteins that are taxing on the environment.
The inspiring weight loss journey of renowned chef, Rachael Ray, has caught the attention of many, especially those seeking to shed pounds after their 40s. In this article, we shall delve into her diet and workout routine, which has played a significant role in her transformation.
Not only did Ray’s plant-focused Mediterranean diet contribute to her weight loss, but so did her commitment to regular exercise and maintaining a disciplined mindset.
Throughout her weight loss journey, Rachael Ray faced several challenges. Despite these hurdles, she persisted, ultimately losing 40 pounds. Through her story, we hope to provide valuable insights and inspiration to others embarking on their own paths towards a healthier lifestyle.
Key Takeaways
Rachael Ray’s 40-pound weight loss is attributed to a Mediterranean diet and consistent exercise routine
Born: August 25, 1968 (age 55 years), Glens Falls, New York, United States, Height: 1.6
Her journey faced numerous challenges and required a disciplined mindset to achieve success
Ray’s story offers valuable insights and inspiration for others seeking to improve their own health and wellness
Who is Rachael Ray?
Rachael Ray is a well-known American chef, TV personality, and cookbook author born on August 25, 1968. Best known for hosting the popular Food Network series, ’30 Minute Meals’, Ray has made a significant impact in the culinary world with her quick and easy recipes. Her innovative cooking approach led to several successful cookbooks, a magazine, and cookware collections.
Ray is also famous for her lifestyle talk show, ‘The Rachael Ray Show’, which she has been hosting since 2006. Alongside her husband, John Cusimano, she continuously explores healthier dining options and shares her journey with her fans.
Outside of her work in the kitchen, Rachael Ray has ventured into the pet food industry through her line called ‘Nutrish‘.
As a celebrity chef, author, businesswoman, and TV host, her achievements have left a lasting impression in the world of cooking and beyond.
Rachael Ray’s Weight Gain
Rachael Ray began experiencing weight gain around the age of 40, with media widely reporting her gain of over 100 pounds. This significant increase in weight may have been due to stress or the central role food played in her life.
During her late 40s, Rachael went through menopause, which could have led to hormonal changes in her body, potentially resulting in overeating and weight gain. (Study)
However, Rachael Ray’s weight loss journey began following throat surgery. As her career grew, she started to experience throat pain while making frequent appearances at events and talk shows. An expert team identified a small, benign bump in her vocal cord and surgically removed it.
In her post-surgery recovery, Rachael decided to focus on fitness, turning to the gym for support and eventually slimming down.
Rachael Ray’s Workout Routine
Rachael Ray incorporated a morning run into her fitness routine, covering a distance of three and a half miles daily. Running, as a form of aerobic exercise, helps reduce stress and anxiety. Apart from running, she engages in a combination of strength and cardiovascular exercises, which are crucial for enhancing metabolic flexibility and overall fitness.
Rachael’s gym routine includes using machines that target her biceps and triceps, demonstrating her focus on strength training. A highlight of her workout routine is her fondness for the crunch machine, which aids in building core muscles.
Importantly, Rachael maintains consistency in her exercising schedule, which has not only helped her achieve her weight loss goals but also improved her mental health. She has experienced a more balanced sense of self, sharper vision, and better control over her emotions since incorporating these workouts into her life.
Rachael Ray’s Diet – Mediterranean Diet
Rachael Ray’s weight loss success can be attributed to her adherence to the Mediterranean Diet. Originating from countries bordering the Mediterranean Sea, this diet plan prioritizes plant-based foods, making it a healthier alternative to the traditional American diet. It also reduces the risk of developing chronic illnesses.
Key Components:
Plant-focused: Rachael’s Mediterranean Diet consists of fresh veggies, salads, and ample use of virgin olive oil, which form the basis of most recipes.
Seafood and Pescatarian Choices: Ray incorporates seafood into her meals, diversifying her diet from a purely vegetarian approach.
Limited Red Meat Consumption: To maintain a healthy diet, she restricts her red meat intake to only 1 or 2 times per week.
Hydration: Rachael drinks at least 8 eight-ounce glasses of water daily (approximately 2 liters), which is known to contribute to weight loss and overall well-being by improving cognition, reducing headaches, and regulating mood.
Taking inspiration from the culinary traditions of countries like Italy, the Mediterranean Diet has played a significant role in helping Rachael Ray achieve and maintain her weight loss goals.
What to Consume?
Consume a diet rich in vegetables, fish, olive oil, whole grains, berries, and chia seeds. Utilize herbs and spices, and consider using an air fryer for healthier cooking.
What NOT to Consume?
In order to maintain a balanced diet, it is vital to avoid certain foods and ingredients:
Highly processed foods: including some red meat products
Trans fat
Alcohol: such as wine
Additionally, be cautious with coffee intake and avoid fad diets like the juice cleanse. Remember, moderation is key!
Rachael Ray’s Lifestyle
1. Proper Sleep
Ray prioritizes proper sleep, going to bed around 10:30 or 11 PM instead of staying up late as she used to. This improved sleep prepares her mentally for the challenges of the next day and contributes to her overall well-being.
2. Mindful Eating
Rachael doesn’t categorize food as good or bad. Instead, she aims for a balanced diet that includes a variety of vegetables, pasta, and seafood. Practicing mindful eating can lead to weight loss and maintenance as a by-product of embracing a healthier relationship with food.
3. Avoid Late Night Snacking
Rachael Ray avoids eating fried, salty, and packaged snacks, particularly late at night. Instead, she opts for healthier options like fruits or nuts. Avoiding sugary foods is also crucial for weight management, as excessive sugar intake can lead to obesity.
4. Healthy Fats
Rachael’s diet is influenced by the Mediterranean approach, which emphasizes consuming healthy fats. Trans fats can cause inflammation, so it’s important to incorporate nutritious sources of fat such as nuts, avocados, nut butter, and olive oil. Melon seeds, flax seeds, and sunflower seeds are additional options to consider.
5. Hydration and Workout
She highlights the importance of proper hydration, especially when working out. Dehydration can make it difficult for your body to regulate its temperature and impact your motivation and energy levels. Drinking plenty of water can contribute to weight control and decrease calorie intake by promoting a feeling of fullness.
These lifestyle changes have significantly impacted Rachael Ray’s appearance, serving as a testament to the power of embracing a healthier way of living.
Frequently Asked Questions
What are Rachael Ray’s methods for weight loss?
Rachael Ray’s weight loss secrets involve a combination of eating a balanced diet, portion control, and staying active. She focuses on consuming whole foods, lean proteins, and fresh vegetables, as well as measuring her food intake to maintain accountability. To stay active, Rachael engages in regular exercise and daily activity.
Has Rachael Ray launched a weight loss dog food product?
Yes, Rachael Ray has launched a line of pet food products called Nutrish, which includes several dog food options designed for weight management. These products aim to deliver complete and balanced nutrition while helping dogs maintain a healthy weight.
Are there recent photos showcasing Rachael Ray’s weight loss journey?
Yes, numerous recent photographs showcase Rachael Ray’s weight loss journey. By following her weight loss methods, Rachael has experienced a significant transformation over the years, with many photos documenting her progress in the public eye.
How has Rachael Ray’s weight changed over the years?
Over the years, Rachael Ray’s weight has fluctuated. In 2009, she initially lost weight after undergoing surgery. Since then, Rachael has continued to focus on her health, leading to an overall weight loss of over 40 pounds.
What is Rachael Ray’s story on weight gain and loss?
Rachael Ray’s weight gain and loss story began with her initial weight loss following surgery in 2009. She has been open about her journey to maintain a healthy lifestyle, sharing her experiences with the public and media. Rachael has gained and lost weight throughout her career, yet her ongoing persistence in prioritizing health has remained constant.
What are some health strategies Rachael Ray has shared about weight management?
Rachael Ray has shared several health strategies for weight management, such as:
Accountability: Measuring and weighing food to track intake.
Healthy eating: Consuming whole foods, lean proteins, and fresh vegetables.
Portion control: Ensuring appropriate serving sizes of meals.
Staying active: Engaging in regular exercise and incorporating daily physical activity.
By implementing these strategies, Rachael has successfully managed her weight and improved her overall health.
When it comes to longevity, what we put into our bodies matters. The food we eat determines so many aspects of our health, and according to new research published in the journal Nature Food1, switching to a healthier diet can add literal years to your life. Here’s what to know.
Life with chronic pain can feel hopeless and debilitating. And while no two pain experiences are the same, there are a few practices that have helped many people feel like themselves again. Practicing gentle movement, easing the strain on your adrenal glands by reducing stress, and taking targeted supplements for pain relief and joint comfort can all be effective.
So for this study, researchers wanted to look at how this lifestyle impacts all-cause and cancer mortality. To do so, they analyzed the habits of over 110,000 people using data from the UK Biobank, looking at their food consumption, cooking habits, lifestyle factors, etc. Then, nine years later, the researchers followed up to assess the health outcome of the participants.
Morgan Chamberlain is a supplement editor at mindbodygreen. She graduated from Syracuse University with a Bachelor of Science degree in magazine journalism and a minor in nutrition. Chamberlain believes in taking small steps to improve your well-being—whether that means eating more plant-based foods, checking in with a therapist weekly, or spending quality time with your closest friends. When she isn’t typing away furiously at her keyboard, you can find her cooking in the kitchen, hanging outside, or doing a vinyasa flow.
As a refresher, the Mediterranean diet is broadly based on the diet of the countries lining the Mediterranean Sea, and focuses on antioxidant-rich fruits, vegetables, whole grains, beans, legumes, seafood, nuts, seeds, olive oil, and plenty of herbs and spices.
For this study, researchers wanted to assess the impact of the Mediterranean diet on gastric cancer risk. Namely, they conducted a systematic review and meta-analysis of existing Mediterranean diet research.
They gathered 11 different studies which included a cumulative of over 1,300,000 people, looking for any significant patterns between the diet and instances of gastric cancer.
And based on their findings, it would appear the Mediterranean diet is a good diet to adopt if you want to stave off gastric cancer, because those participants with the highest adherence to the Mediterranean diet had a 29% lower risk of gastric cancer on average.
March 17, 2023 – Women may have their own reasons now to adapt the ever-popular Mediterranean diet: It appears to lower the risks of heart disease and death in women.
Those who closely followed a Mediterranean diet had a 24% lower risk of heart disease and 23% lower risk of death over time compared with those following other kinds of diets. The diet places an emphasis on vegetables, fruits, whole grains, legumes, seafood, lean protein, and healthy fats such as olive oil and nuts.
“The Mediterranean diet is known for its health benefits, especially for heart health, but most studies and research into diet and heart disease are done primarily in men,” said lead author Anushriya Pant, a PhD candidate at the University of Australia’s Westmead Applied Research Centre.
“In medical research, there are sex disparities in how clinical trials are designed,” she said. “This creates large gaps in clinical data, which can potentially impact the development of health advice. Our work is a step towards addressing this gap.”
In the new report, published in the journal Heart, Pant and colleagues analyzed 16 studies published between 2006 and 2021 that included information on how closely people followed the Mediterranean diet and enrolled either all women or separated the outcomes by sex. The researchers excluded studies that referred to only certain components of the Mediterranean diet or combined it with other lifestyle-related factors.
The studies, which were mostly focused in the U.S. and Europe, included 722,495 adult women who didn’t have previous reports of heart disease and were monitored for an average of 12.5 years for their heart health.
Overall, those who more closely followed a Mediterranean diet were less likely to have cardiovascular disease — including heart failure, heart attacks, and other major adverse cardiovascular events — as well as death. Although the risk of stroke was also lower, it wasn’t considered statistically significant.
Further analyses showed similar reductions in risk for women of different ethnicities who followed the Mediterranean diet. Women of European descent had a 24% lower risk of heart disease, and women of non-European descent (Asian, Native Hawaiian, and African American) had a 21% lower risk.
The researcherscall for more sex-specific research around heart disease, including specific risk factors linked to menopause, pregnancy-related concerns such as pre-eclampsia and gestational diabetes, and autoimmune diseases that are more prominent among women, such as systemic lupus.
Future studies should also explore the reasons why the Mediterranean diet is linked with lower heart disease and death, they said. The diet may reduce inflammation, boost antioxidants, and benefit the gut microbiome. It’s also rich in beneficial nutrients such as polyphenols (organic compounds found in some vegetables and fruit), nitrates, and omega-3 fatty acids, and it’s high in fiber and low in glycemic load.
“What we eat today has important health implications for our cardiometabolic health for years to come,” said Samia Mora, MD, a professor of medicine at Harvard Medical School and director of the Center for Lipid Metabolomics at Brigham and Women’s Hospital.
Mora, who wasn’t involved with this study, has researched the links between the Mediterranean diet and heart health. She and colleagues have found that women who follow the diet are more likely to have lower inflammation, insulin resistance, body mass index, and blood pressure.
“Women are often the primary meal preparers, and their dietary habits influence other family members — in particular children,” she said. “It was striking to see the results, with about one-quarter reduction in fatal and nonfatal cardiovascular events. This is very similar to the benefit that we see with statin therapy, a commonly used medication to lower cholesterol.”
March 14, 2023 – Sticking closely to the Mediterranean diet – rich in healthy fruits, vegetables, nuts, whole grains, and seafood – may help protect the aging brain.
In a large study of older adults, close following of a Mediterranean diet was tied to a 23% lower risk of getting dementia over an average of 9 years.
This was true even in people with genes that make them more likely to have dementia, study investigator Oliver Shannon, PhD, with Newcastle University, Newcastle Upon Tyne, U.K., tells WebMD.
The study was published online March 14 in the journal BMC Medicine.
Diet may be an important risk factor for dementia. Focusing on diet, and eating healthier, could be targeted to prevent or cut the risk of the memory-robbing disease. Yet, prior studies exploring the impact of the Mediterranean diet have typically been limited in size, and few have explored the impact of one’s genetic makeup.
In the new study, researchers looked at genetic and dietary data for more than 60,000 adults in the United Kingdom who were 60 and older. Over the course of about 9 years, 882 got dementia.
People who ate mostly the Mediterranean diet had a 23% lower risk of dementia, compared to peers who were least careful about following the diet plan. Sticking closely to the largely plant-based diet was equal to a 0.55% reduction in risk of getting dementia.
This was the case regardless of a person’s individual genetic risk profile.
“This is one of the largest studies in this area to date and, importantly, we found that even for those with higher genetic risk, having a more Mediterranean-like diet reduced the likelihood of developing dementia,” Shannon says.
In a statement, Susan Mitchell, PhD, with Alzheimer’s Research UK, who was not involved in the study, said there is a “wealth of evidence that eating a healthy, balanced diet can help reduce the risk of cognitive decline. But evidence for specific diets is much less clear cut.”
“This new, large study adds to this overall picture, but it only drew on data from people with white, British or Irish ancestry,” she said.
“More research is needed to build on its intriguing findings, and uncover whether these reported benefits also translate to minority communities, where historically dementia has often been misunderstood and highly stigmatized, and where awareness of how people can reduce their risk is low,” Mitchell said.
The new study adds to research published earlier this month, which found that people who most closely followed the Mediterranean diet or the brain-focused MIND diet had fewer signs of the hallmarks of Alzheimer’s disease in their brain after they died.
THURSDAY, March 2, 2023 (HealthDay News) — A Mediterranean diet may help multiple sclerosis (MS) patients ward off damage to their thinking skills.
New research finds that a diet rich in veggies, fruit, fish and healthy fat reduced their risk of developing memory loss as well as losing the ability to concentrate, learn new things or make decisions.
A loss of such key mental skills, or “cognitive impairment,” is a common feature of MS, a neurological disease that short circuits critical communication between the brain and body.
But the new analysis of diet and mental status among 563 people with MS linked the Mediterranean diet to a 20% lower risk for cognitive difficulties.
“Mediterranean diet is a broad term and there are geographical variations,” said lead author Dr. Ilana Katz Sand, an associate professor of neurology at Icahn School of Medicine at Mount Sinai in New York City. “However, it refers to an overall pattern that favors fruits, vegetables, olive oil, nuts, fish, and whole grains and limits meats — particularly red meat — baked goods, and highly processed foods.”
Prior research has suggested that Mediterranean diets “have broad health benefits,” Katz Sand added, including some protection against heart disease, obesity, cancer, diabetes, Alzheimer’s and overall mental health decline.
“In this study,” she said, “we demonstrate a significant positive association between the level of alignment of one’s diet with a Mediterranean pattern and better cognition in people with MS.”
Katz Sand stressed that the protective association “remained strong” even after her team accounted for factors that can influence mental status. Those included age, gender, race, ethnicity, income, obesity, diabetes, smoking history, exercise habits and high blood pressure.
About 7 in 10 of the study participants were women, at an average age of 44. All completed a nutrition assessment and a screening for mental sharpness, or acuity.
About 19% of the MS patients had already experienced some degree of mental decline.
“When we grouped people according to their Mediterranean diet score, those in the lowest (scoring) group were far more likely to meet our criteria for cognitive impairment than those in the higher (scoring) groups,” Katz Sand said.
More research will be required to fully understand why such a diet would be protective among MS patients.
One possibility: The benefit may owe to “the chemical structure of the foods themselves, and the effects of these foods on the composition and function of the gut microbiota, (meaning) the bacteria that live in the gut,” she suggested.
In sum, she noted, the metabolites produced by digestion may have “distant effects outside the gut, including the ability to protect the brain from physical and cognitive decline due to MS.”
Katz Sand stressed that the findings are “observational,” reflecting the cognitive status of each participant at one moment in time. In other words, the study cannot prove that a Mediterranean diet staves off progressive mental decline in MS patients.
“We are encouraged by these results, but because of the study design, we are not able to say for certain that if people make a change in their diet, that they will have better cognition going forward than if they did not make that change,” Katz Sand said. “Before we make recommendations that promise particular benefits for people living with MS, we need well-designed interventional studies that provide a high level of evidence.”
Connie Diekman, a former president of the Academy of Nutrition and Dietetics who reviewed the findings, agreed that more research is needed to understand how the eating regimen might help MS patients and whether it changes the course of the disease.
Diekman said the study adds to existing research and “appears to further the support for a Mediterranean-type diet,” both for MS patients and as “a positive for everyone.”
The researchers released their findings March 1 in advance of a presentation scheduled for late April at the American Academy of Neurology annual meeting, held in Boston and online. Research presented at meetings is typically considered preliminary until published in a peer-reviewed journal.
More information
There’s more about MS and nutrition at the National Multiple Sclerosis Society.
SOURCES: Ilana Katz Sand, MD, associate professor, neurology, Icahn School of Medicine at Mount Sinai, and associate director, Corinne Goldsmith Dickinson Center for MS at Mount Sinai, New York City; Connie Diekman, MEd, RD, food and nutrition consultant, St. Louis, and former president, Academy of Nutrition and Dietetics; presentation, American Academy of Neurology meeting, Boston and online, April 22 to 27, 2023
The primary benefit of using grapeseed oil is that it’s a source of Vitamin E (or tocopherol). Vitamin E is a fat-soluble nutrient that functions as an antioxidant in the body and protects cells from damage.
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Jan. 3, 2022 – It’s officially 2023, and if history repeats, millions of Americans are likely vowing that this year will be one when they drop those unwanted pounds for good. After all, weight loss usually lands one of the top spots on New Year’s resolution surveys.
And just in time, there’s guidance to pick the best plan. Released today are U.S. News & World Report’s annual rankings of the best diet plans.
Once again, the Mediterranean diet, which emphasizes fruits, vegetables, olive oil, and fish, got the top spot, as best diet overall. It’s the sixth consecutive year for that win. But many other diets got top marks as well.
This year, U.S. News, with the help of more than 30 nutritionists, doctors, and epidemiologists, ranked 24 diets in several categories to help people find a plan that meets their goals, whether it’s finding the best weight loss diet, easiest one to follow, or plans for other goals, such as managing diabetes or heart disease. Two new categories were added: Best Diets for Bone & Joint Health and Best Family-Friendly Diets.
In previous years, the publication ranked 40 diets. Even if a diet is no longer ranked, its profile with detailed information remains on the site.
“Each year we ask ourselves what we can do better or differently next time,” says Gretel Schueller, managing editor of health for U.S. News. When the publication got feedback from their experts this year, they had requests to consider sustainability of diets and whether they meet a busy family’s needs, in addition to considering many other factors.
This year’s report ranks plans in 11 categories.
The winners and the categories:
Best Diets Overall
After the Mediterranean diet, two others tied for second place:
DASH (Dietary Approaches to Stop Hypertension) diet, which fights high blood pressure and emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy.
Flexitarian diet, which focuses on fruits, vegetables, and other healthy foods but also allows occasional meat.
Best Weight Loss Diets
WW, formerly known as Weight Watchers, got first place. The plan emphasizes not only weight loss but healthier eating and regular activity. The Points program, which assigns specific points to foods, with a daily Points budget, is more personalized than in the past.
DASH got second place.
Mayo Clinic Diet and TLC diet tied for third place. The Mayo Clinic Diet focuses on fruits, vegetables, and whole grains. It helps people improve their eating habits. The TLC diet (Therapeutic Lifestyle Changes) focuses on vegetables, fruit, lean protein, and reducing cholesterol levels.
Best Fast Weight Loss Diets
The keto diet got first place. It’s a high-fat, low-carb diet that aims to achieve weight loss through fat burning. Four others tied for second place:
Atkins, a diet created by the cardiologist Robert Atkins, which begins with very few carbs and then recommends progressively eating more until the weight loss goal is achieved
Nutrisystem, a commercial program that includes prepackaged meals and focuses on high-protein, lower-glycemic foods to stabilize blood sugar levels
Optavia, a plan focused on low-carb, low-calorie foods and including fortified meal replacements
SlimFast Diet, a plan of shakes, smoothies, and meal bars to replace two of three meals a day
Best Diets for Healthy Eating
Mediterranean
DASH
Flexitarian
Best Heart-Healthy Diets
DASH
Mediterranean
Flexitarian and Ornish tied for third. The Ornish Diet focuses on plant-based and whole foods and limiting animal products. It recommends daily exercise and stress reduction.
Best Diets for Diabetes
DASH
Mediterranean
Flexitarian
Best Diets for Bone and Joint Health
DASH and Mediterranean are in a first-place tie, followed by the flexitarian diet.
Best Family-Friendly Diets
This category has a three-way tie: the flexitarian, Mediterranean, and TLC diets.
Best Plant-Based Diets
Mediterranean was first, then flexitarian and the MIND diet. The MIND diet combines the DASH and Mediterranean diets and focuses on “brain-healthy” foods.
Easiest Diets to Follow
Flexitarian and TLC tied for first, followed by a tie between DASH and Mediterranean.
Best Diet Programs (formerly called commercial plans)
WW
There was a tie for second place between Jenny Craig and Noom, the latter of which focuses on low-calorie foods, with personalized calorie ranges and coaching to help meet goals.
Methodology
A variety of factors were considered, such as whether a diet includes all food groups, how easy it is to follow, whether it can be customized to meet cultural and personal preferences, and if it has a realistic timeline for weight loss.
Response from Diet Plans
Representatives from two plans that received mixed reviews in the rankings responded.
Jenny Craig was ranked second for best diet program but much lower for family-friendly, landing at 22nd place of 24.
“Our program is designed to address the needs of the individual through personalized experiences,” Jenny Craig CEO Mandy Dowson says. “We have many families that participate in our program together but are still evaluated separately to determine appropriate individual goals.”
Its high ranking for best diet program reflects feedback from satisfied members, she says. Among advances will be the new Jenny Fresh program, a line of entrées prepared fresh and delivered to customers’ doors.
Atkins got second place for best fast weight loss but ranked near the bottom for best overall, best weight loss, diabetes, healthy eating, and heart health. In response, Colette Heimowitz, vice president of nutrition and education for Simply Good Foods, which makes Atkins’s food products, says that low-carb eating approaches are a viable option for anyone today.
“There are more than 130 independent, peer-reviewed published studies that show the efficacy and safety of low-carb eating,” she says. “The studies have been conducted for several decades and counting.”
Expert Perspective
Samantha Cassetty, a registered dietitian, nutritionist, and wellness expert in New York City and author of Sugar Shock, reviewed the report for WebMD. She was not involved in the rankings.
“I think what this shows you is, the best diet overall is also the best for various conditions,” she says. For instance, the Mediterranean, the number one overall, also got high ranking for diabetes, heart health, and bone and joint health, she points out.
For consumers trying to lose weight: “If you see fast weight loss, that should be a red flag. A healthy diet for weight loss is one you can sustain,” she says.
She’s not a fan of the programs with prepackaged foods. “It takes the guesswork out, but the portion sizes tend to be unsatisfying. They don’t teach you how to deal with some of the challenges [such as realizing an ‘ideal’ portion size].”
How to Use the Report
Schueller’s advice: “Recognize that no diet fits everyone.” When considering which plan to choose, she suggests thinking long-term.
“Whatever we choose has to work in the long run,” she says.
Consumers should consider expenses, meal prep time, and whether the diet fits their lifestyle.
Ideally, she says, the best diet “teaches you smart food preparation and how to make healthy choices, allows the flexibility to be social and eat with groups, whether family or friends.”
Before choosing a diet to follow, consult a medical professional for input on the decision, U.S. News cautions.
