REDUCE THE CARB CONTENT OF RICE BY ALTERING COOKING METHOD

Researchers have found that making simple changes to the way rice is cooked can lower its calorie content, by converting some of its digestible starch to a type of starch that our gut enzymes cannot break down.

Rice is made up of both digestible starch and starch that cannot be digested, called resistant starch.  When starchy foods such as potato, rice, and pasta are cooled after cooking, some of the digestible starch becomes resistant starch, thus reducing the calorie and carbohydrate load of the food.  In this study, researchers experimented with different cooking and cooling methods to maximize the conversion of rice starch to resistant starch.  When they added half cup of white uncooked rice (not quick-cooking or fortified rice) to boiling water with a teaspoon of coconut oil (but other oils likely work similarly), then simmered (instead of boiling) the rice for 40 minutes, and then refrigerated the rice for 12 hours, the resistant starch in the rice increased 10-fold.  Briefly reheating the cooled rice for consumption did not decrease the resistant starch content.

How can such a simple change in cooking methods result in a lower-calorie food?  When rice is cooked with oil, the oil penetrates the starch granules, changing the structure of the granules making it harder for our digestive enzymes to break them down. And, when cooled, amylose, the soluble part of the starch, leaves the granules during gelatinization.  During the extended cooling period, the liberated amylose forms bonds that cannot be digested. 

Resistant starches are also beneficial because they fuel the healthy bacteria in our colons.  When consumed by the bacteria, they produce healthy substances nourish the intestinal cells and result in improved insulin resistance, immune function, mineral absorption.

What to do:  To reduce the starch content of carbs like potato, rice, and pasta, try cooking and cooling the items for a day before reheating or enjoying them cold.  Supplementing with resistant starches such as unmodified raw potato starch (e.g. Bob’s Red Mill Unmodified Potato Starch), plantain flour, green banana flour, and cassava/tapioca starch has been found to help reduce insulin resistance and blood sugar spikes after meals.  For best results take the resistant starch with water 30 minutes before meals.  To prevent gas and bloating, start by supplementing with 1 teaspoon once a day and gradually increase to 1 tablespoon three times per day.

Adapted from articles available at:

http://www.foodnavigator.com/Science/Changing-how-rice-is-cooked-could-cut-calories

http://www.rsc.org/chemistryworld/2015/03/low-calorie-healthy-rice-resistant-starch

http://healthyeating.sfgate.com/resistant-starch-white-rice-1472.html

Source:

James S et al. Rice (Oryza sativa L.) resistant starch and novel processing methods to increase resistant starch concentration.  249th National Meeting & Exposition of the American Chemical Society, March 2015. Press release & abstract available at:  http://www.eurekalert.org/pub_releases/2015-03/acs-nlr021915.php

INADEQUATE SLEEP INCREASES RISK OF WEIGHT GAIN & DIABETES

Many population studies have found a strong link between inadequate sleep and rates of obesity and diabetes.  A recent  research trial has found that this relationship may be in part due to the fact that inadequate sleep interferes with fat metabolism and the ability of insulin to regulate blood sugar levels.  In the study sleep deprivation lead to increased blood levels of substances called free fatty acids that are known to decrease the sensitivity of cells to insulin.

The study included 19 healthy men between the ages of 18 and 30. The volunteers participated in two sleep scenarios. In one, they got a full night's sleep -- about eight hours a night -- for four nights. In the other, they only got slightly more than four hours of sleep a night.

 

After a few consecutive nights of getting too little sleep, the men's blood levels of fatty acids increased and stayed high for about five hours in the early morning hours.  During this time, the body had to produce excess insulin in order to maintain normal blood sugar levels.  In the sleep deprived healthy young men, free fatty acid levels and insulin levels resembled what is typically seen in the early stages of diabetes.

Another recent trial found that sleeping just 30 minutes less than recommended increases rates of obesity and high blood sugar among diabetics.  The researchers studied 522 patients at high risk for diabetes.  Participants recorded their sleep patterns throughout the study.  At the start of the study, compared with participants who had no weekday sleep debt, those with sleep debt were 72% more likely to be obese, and by the 6-month mark, weekday sleep debt was significantly associated with obesity and insulin resistance.  Insulin resistance, the hallmark metabolic problem that precedes the development of full-blown type 2 diabetes, occurs when the body's cells fail to respond to insulin, causing blood sugar to remain elevated.   At 12 months, for every 30 minutes of weekday sleep debt at baseline, the risk of obesity and insulin resistance was significantly increased by 17% and 39%, respectively. 

While it is increasingly being recognized that sleep is integral to metabolic as well as immune, cardiovascular, neurological, and nearly all other aspects of health, Americans are getting less sleep.  In the 1960's the average adult got approximately 8.5 hours of sleep but today the average is close to 6 hours. 

What to do:  Make time for sleep.  Your health depends on it.  Limit leisure TV and computer time if it cuts into your sleep and prioritize keeping to consistent sleep patterns.  Getting regular activity and creating a quiet sleeping environment can help those who have difficulty sleeping.  The current daily sleep recommendations are as follows:

Preschoolers (3-5 yrs.) à10-13 hours

School-aged children (6-13 yrs.) à9-11 hours

Adolescents (14-17 yrs.) à8-10 hours

Adults (18-64 yrs.) à7-9 hours

Older adults (65+ yrs.) à 7-8 hours

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_151056.html

http://consumer.healthday.com/diabetes-information-10/misc-diabetes-news-181/just-a-half-hour-of-lost-sleep-linked-to-blood-sugar-issues-697091.html

http://www.pri-med.com/pmo/MedicalNewsDetail.aspx?id=16821

Sources:

Broussard JL, Chapotot F, Abraham V, et al. Sleep restriction increases free fatty acids in healthy men.  Diabetologia.  April 2015; Volume 58 (4): 791-798.  DOI: 10.1007/s00125-015-3500-4

Endocrine Society.  Losing 30 minutes of sleep per day may promote weight gain and adversely affect blood sugar control. ENDO March 2015.  Available at:  http://www.newswise.com/articles/losing-30-minutes-of-sleep-per-day-may-promote-weight-gain-and-adversely-affect-blood-sugar-control

2 OUT OF 3 SMOKERS SUFFER PREMATURE DEATH

Findings from a new analysis indicate smoking is even more detrimental to health than previous estimates.  It had been estimated that smoking-related diseases kill about half of smokers early, but newer research has put the figure as high as 67%. Data of more than 200,000 Australians,  found that compared to nonsmokers,  smokers who consume a pack each day are four to five times more likely to die prematurely and will, on average, die 10 years earlier than the average non-smoker.  Even just smoking 10 cigarettes each day doubles the risk of premature death.

In addition to the well-known hazards of smoking such as lung, throat, & other cancers, vascular disease, heart attacks, chronic lung disease and stroke, the researchers found that smoking was linked to significantly increased risks of infection, kidney disease, intestinal disease caused by inadequate blood flow, and heart and respiratory ailments not previously attributed to tobacco.

According to the CDC about 42 million Americans --15% of women and 21% of men -- smoke.  Given the additional health problems researchers have linked to smoking, an estimated 600,000 Americans die each year due to smoking related causes.  Despite the damaging effects of tobacco use, quitting smoking has immediate and long-term benefits including improved circulation and a drop in heart rate. Even quitting late in life can have positive effects. At age 65, giving up tobacco can reduce a smoker's risk of dying of related disease by 50%.

What to do:  If you smoke, try to quit.  Previous unsuccessful efforts to quit do not mean that you cannot succeed.  Keep trying.  Discuss smoking cessation treatment options with your healthcare provider.  Check out  www.nyc.gov/nycquits or call x311 to learn about the many free resources available including local tobacco cessation programs & support groups, and free nicotine patches.

Adapted from articles available at:

http://www.medscape.com/viewarticle/484308

http://www.nlm.nih.gov/medlineplus/news/fullstory_151133.html

http://www.nytimes.com/2015/02/12/health/smokings-health-toll-worse-than-previously-thought-study-says.html

Sources:

Banks E, Joshy G, Weber MF, et al. Tobacco smoking and all-cause mortality in a large Australian cohort study: findings from a mature epidemic with current low smoking prevalence. BMC Medicine. 2015; 13(1), 38.  DOI:10.1186/s12916-015-0281-z

Carter BD, Abnet CC, Feskanich D.  Smoking and mortality — Beyond established causes.  New England Journal of Medicine. 2015; 372:631-640.  Published online Feb. 12, 2015.  DOI: 10.1056/NEJMsa1407211

PROPOSED NEW U.S. DIETARY GUIDELINES DO NOT LIMIT CHOLESTEROL

The Dietary Guidelines Advisory Committee plans to drop limits on dietary cholesterol intake when it issues its 2015 update of the Dietary Guidelines for Americans (DGA).  A draft report of the guidelines reportedly no longer regards dietary cholesterol as a “nutrient of concern”.  This is a marked change from the 2010 DGA which advised Americans limiting daily dietary cholesterol to less than 300 mg a day.

Cholesterol is a waxy substance produced by the body which uses it to create hormones, produce bile acids for digestion, make vitamin D and maintain healthy cell walls.  Advice to limit dietary cholesterol dates back 50 years.   However newer research indicates that healthy human bodies control the amount of cholesterol in the bloodstream, and can detect and adjust its natural cholesterol production if dietary cholesterol increases or decreases.  It also appears that the body can excrete unneeded dietary cholesterol, especially if individuals consume adequate dietary fiber.  Experts still caution diabetics and others at high risk for heart disease to be mindful of cholesterol intake because dietary cholesterol likely still has a modest effect on blood cholesterol.

Recommendations to limit saturated (the fats found in meat, chicken skin, and dairy) and completely avoid trans fats (artificial fats used to manufacture baked goods, frosting, and spreads) are still in place.  During digestion, these are absorbed into the bloodstream and transported to the liver, where they are converted into "bad" LDL cholesterol and ample evidence links higher “bad” cholesterol to formation of arterial plaques that can impede the flow of blood and contribute to heart attacks or strokes.  Most foods that are high in cholesterol are also high in saturated fats.  However, some foods that are high in cholesterol are not high in saturated fats.  These include egg yokes, shellfish, and liver.

What to do:  The official recommendations have not been finalized but it appears dietary cholesterol is not a major driver of blood cholesterol among most people.  So, even though cholesterol is still in bold on the nutrition facts labels, focus your gaze more on the amount of saturated and trans fat listed right above cholesterol.  To control your blood cholesterol eat a healthy diet rich in plant-derived fats (i.e. olive oil, nuts, avocado), fruits and vegetables, whole grains, and lean proteins.    Emphasize foods high in soluble fiber such as beans, oats, barley, and gummier fruits and vegetables including avocado, okra, plums, apples, oranges, green beans, and carrots.  Control your weight, exercise regularly, and take cholesterol lowering medicine as prescribed by your provider.

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_150917.html

http://www.usatoday.com/story/news/2015/02/10/new-dietary-cholesterol-advice/23174871/

http://www.nlm.nih.gov/medlineplus/news/fullstory_150870.html

http://www.health.gov/dietaryguidelines/2015.asp#meetings

http://www.washingtonpost.com/blogs/wonkblog/wp/2015/02/10/feds-poised-to-withdraw-longstanding-warnings-about-dietary-cholesterol/

Source:

http://www.health.gov/dietaryguidelines/2015-BINDER/meeting7/docs/DGAC-Meeting-7-SC-1.pdf

COOKING FOODS, ESPECIALLY MEAT, AT HIGH TEMPERATURES INCREASES RISK OF ALZHEIMER’S & DIABETES

Cooking foods at high temperatures, especially meats and other proteins, alters their composition creating harmful substances that are combinations of sugars and proteins and other large molecules called advanced glycation end products (AGE).  AGE's are naturally produced in the body but when foods rich in AGE's are consumed, the body cannot effectively process them and they can build up over time.  Recent studies add to a growing body of evidence linking greater intake of AGE's with higher levels of chronic systemic inflammation and higher rates of diseases linked with inflammation including heart disease, diabetes, and Alzheimer's.  

In one recent study researchers analyzed food intake records from large studies in the U.S. and France.  From this data, researchers estimated the average AGE content of different diets.  They found a strong link between higher intakes of AGE's and rates of Alzheimer's.  Researchers previously have linked AGEs with Alzheimer’s, and have suggested that these compounds could be one possible cause of the accumulation of amyloid plaques in the brain associated with the disease.

Another recent series of studies found a direct relationship between AGE consumption and insulin resistance.  Insulin resistance, the hallmark metabolic problem that precedes the development of full-blown type 2 diabetes, occurs when the body's cells fail to respond to insulin causing blood sugar to remain elevated.  Researchers randomized diabetes patients to follow either a carb-controlled diabetes diet, that was either high in AGE's or low in AGE's.  Interestingly, researchers found that insulin resistance significantly improved in those on the low-AGE diet but not in those on the high AGE diet.  

What to do:  Aim to reduce your intake of AGE's. AGEs are particularly high in animal-derived foods, especially fatty cuts of red meat,that are cooked at high temperatures.  They are also present in anything that has been charred  or browned such as burnt toast or roasted nuts as well as food items that have been aged such as hard cheeses.   Instead of meats opt for leaner protein sources such as seafood, skinless chicken, lowfat dairy, eggs, and beans.  Instead of high heat cooking methods such as frying, roasting, broiling, and grilling use moist heat methods such as boiling, steaming, poaching, and microwaving.  When grilling, you can reduce the production of AGE's by pre-cooking in the microwave and finishing foods on the grill.  Marinating foods in an acid such as lemon also helps to reduce AGE formation during the cooking process.

Sources:

Perrone L, Grant WB, et al. Observational and ecological studies of dietary advanced glycation end products in national diets and Alzheimer’s disease incidence and prevalence.  Journal of Alzheimer’s Disease. February 2015; 45(3).  DOI:10.3233/JAD-140720

Mark AB, Poulsen MW, et al.  Consumption of a diet low in advanced glycation end products for 4 weeks improves insulin sensitivity in overweight women.  Diabetes Care. January 2014; 37:1 88-95.  DOI:10.2337/dc13-0842.

Uribarri J, Woodruff S, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. Journal of the American Dietetic Association. June 2010;110:911-916.  DOI:  10.1016/j.jada.2010.03.018

Adapted from articles available at:

http://www.todaysdietitian.com/newarchives/030314p10.shtml

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/

http://www.cevk.com/high-temperature-cooking-may-increase-alzheimers-risk-2/

http://www.foodnavigator.com/Science/Crusty-AGE-rich-foods-may-raise-risk-of-heart-disease

http://www.sciencedaily.com/releases/2015/02/150203094144.htm

LOWER BLOOD PRESSURE WITH THE DASH EATING PLAN

Recently, the Dietary Approaches to Stop Hypertension or DASH diet was named the the best overall diet by U.S. News & World Report for the fifth year in a row.  Why does the DASH plan deserve top ratings? The DASH diet, developed by the National Heart, Lung, and Blood Institute (NHLBI), is a lifelong approach to healthy eating that is designed to help treat or prevent high blood pressure. 

Benefits of the DASH Plan

Research has demonstrated those who follow the plan can see reductions in their systolic pressure (the pressure in the arteries when the heart beats) by as much as 7-12 mmHg and diastolic pressure (the pressure in the arteries when the heart is at rest) by 3-6 mmHg.  These changes significantly improve heart and cardiovascular health outcomes. Research also indicates that following the DASH diet reduces risk of osteoporosis, some cancers, kidney disease, obesity, and diabetes. 

Components of the DASH Plan

DASH emphasizes intake of vegetables, fruits, and fat-free/low-fat dairy products and includes healthy amounts of whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils while limiting salt, sweets, sugary beverages, and red meats.  Nutritionally, this means DASH is low in sodium and unhealthy saturated fats while being rich in fiber, protein, and the blood pressure-friendly minerals potassium, calcium, and magnesium.

Below is a table detailing the contents of the DASH diet at 1200 calories, 1600 calories, and 2000 calories.  Everyone has different calorie needs but if you are looking to lose weight the 1200 calorie menu is a good starting place for women and the 1600 calorie level for men.  It may look complicated but going DASH is easy.  Include generous portions of veggies at 2 meals daily, fruit for a snack and dessert, and include a lowfat dairy source at every meal and your basically there.  Detailed information on the DASH plan is available online at: http://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf.  There you will find menu plans at different calorie levels and for different cuisines including Hispanic, Asian, and Southern. 

The DASH diet was developed when guidelines recommended limiting sodium to 2300 mg, roughly equivalent to 1 teaspoon of salt.  Currently, the average American consumes 2-3 times this amount. It is now recognized that there are additional blood pressure benefits to lowering sodium intake to less than 1500 mg (~2/3 of a teaspoon of salt). Even if you do not add salt at home, you are probably eating too much sodium.  Approximately 75% of our sodium intake is derived from salt added by manufacturers to food products long before they appear on our tables.  Preparing foods from home and avoiding pre-made products is the most effective way to reduce your sodium intake.

DASH Eating Plan Overview
Food Group	Daily Servings				Notes	Significance of Each Food Group to the DASH Eating Pattern
	2000 calorie	1600 calorie		1200 calorie
Grains	8 oz	6 oz		3 oz	-Opt for whole grain or whole wheat options. -Examples include whole wheat bread and rolls, whole wheat pasta, whole grain cereals, oatmeal, brown rice, barley, quinoa, & buckwheat.	-Major sources of energy & fiber -Brans are great sources of magnesium
	1 oz = 1 slice bread, 1/2 cup cooked grains or cereal, or 1/3 cup pasta
Veget-ables	2-3 cups	2 cups		2 cups	-Potassium is lost in cooking water so when cooking opt for steaming instead of boiling or consider drinking the cooking water. -Some vegetables especially rich in potassium include dark leafy greens, potatoes, tomato, beets, squash, broccoli, romaine, & Brussels sprouts.	-Rich sources of fiber, potassium, magnesium -Dark leafy greens rich in calcium & potassium
Fruits	2-2.5 cups	2 cups		1.5-2 cups	-Dark purple fruits such as cranberry, blueberry, pomegranate, cherries, and acai appear especially helpful. -Choose fresh or frozen over canned or dried which often have added sugar. -Standouts for potassium include kiwi, banana, orange, guava, and melons.	-Important sources of potassium, magnesium, & fiber
Fat-free/ low-fat milk and dairy	3 serving	2-3  serving		2-3  serving	-Dairy is naturally high in unhealthy saturated fat so opt for the low or nonfat options.  Use cheese sparingly as it is high in sodium as well as saturated fat. -Consider some of the less common options such as lowfat/nonfat cottage cheese, nonfat ricotta, and lowfat/nonfat plain kefir. -Lactose intolerant persons can take lactase pills, choose lactose-free products (e.g. Lactaid), opt for products naturally low in lactose (e.g. hard cheeses, yogurt), or use fortified substitutes such as unsweetened soy milk.	-Major sources of calcium, potassium, and protein
	Ex: -1 cup milk or yogurt -1.5 oz cheese
Poultry, fish, & other lean protein	7 oz	5 oz		5 oz	-Select only lean cuts of meat; trim away visible fats; remove skin from poultry. -Choose fish and chicken most of the time. -Mostly avoid processed meats as they appear to be especially bad for heart health and are high in sodium. -1 oz of tofu or 1/2 cup of beans can substitute for 1 oz of animal protein.	-Rich sources of protein & magnesium -Many fish are also high in potassium -Fatty fish such as salmon & tuna are good sources of essential omega-3 fatty acids
Nuts, seeds, & beans	4-5  serving  per  week	3-4   serving  per  week		3-4 serving per week	-All types of raw, unsalted nuts are excellent options. -While it is important to be mindful of portions do not shy away from nuts as there is strong evidence of  their heart health benefits. -Try Beano or similar products if you find beans uncomfortably gassy.  Slowly increasing your intake of beans helps to minimize gas symptoms. -Use beans on salads, as spreads and dips, and in soups as well as many other ways.	-Rich sources of energy, magnesium, potassium, protein, & fiber
	Ex: -1/3 cup nuts/seeds -2 Tbsp peanut butter -1/2 cup beans
Oil	3-4 tsp		2-3 tsp	2 tsp	-Choose healthy plant-based oil such as olive as well as fat-rich fish.  -Avoid unhealthy saturated fats (as well as salt) in butter and margarine.	-The DASH study had 27% of calories as fat
Sweets and added sugars	4 or less per week		2 or less per week	1 or less per week	-Note that the allowed portions and serving sizes of sweets here are very limited compared to the average American diet which includes 19 teaspoons of sugar daily. -Try to use the blood pressure-friendly fruits and lowfat dairy products as sources of sweets.	-Studies reveal that high sugar diets increase blood pressure independently of their impact on bodyweight.

INACTIVITY TWICE AS DEADLY AS OBESITY

A new analysis has concluded that a sedentary lifestyle is two times more likely than obesity to lead to early death.  And, that adding even a very moderate amount of activity such as a 20-minute brisk walk each day helps to reduce the risk of premature death by as much as 30%.  The analysis revealed regardless of whether a person is at a healthy weight or obese, going from inactive to active substantially reduces the risk of premature death.

To measure the link between physical inactivity and premature death, and its interaction with obesity, researchers analyzed data from 334,161 men and women across Europe participating in the European Prospective Investigation into Cancer and Nutrition (EPIC) Study. Participants were tracked for 12 years during which their weight, waist circumference, and level of physical activity were recorded.  Over that  period there were more than 21,000 deaths.  Twice as many of the deaths were attributed to inactivity than to extra weight.

Why is exercise so linked to longevity?  Aerobic exercise exerts a potent effect on one's overall health.  It has been shown to strengthen the cardiovascular system, support the body's immune system, boost mental function, mood & energy, bolster the musculoskeletal system, and reduce the risk of most chronic diseases including heart and vascular disease, cancer and diabetes.

What to do:  This study points out that regardless of weight, even modest amounts of daily activity can make a big difference to our longevity.  And this is a good thing because, often levels of activity are easier to change than bodyweight.  So, get moving anyway you can.  Healthy exercise need not be high impact.  Swimming, stationary bicycling, elliptical, brisk walking, and seated aerobics are all excellent activity options that spare the knees.

Adapted from articles available at:

http://consumer.healthday.com/senior-citizen-information-31/misc-death-and-dying-news-172/lack-of-exercise-more-deadly-than-obesity-study-suggests-695505.html

http://www.medicalnewstoday.com/articles/288042.php

http://www.sciencedaily.com/releases/2015/01/150114143118.htm

Source: 

Ekelund U, Ward HA, Norat T et al.  Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC). American Journal of Clinical Nutrition.  First published January 14, 2015. DOI: 10.3945/ajcn.114.100065