GUT BACTERIA MAY IMPACT BODYWEIGHT

Evidence is mounting of the importance of our gut bacteria to not only to our digestive health but that of all our body systems.  Interestingly, several recent studies suggest the composition of gut bacteria in our systems influence the likelihood of becoming obese.  For example in a recent study coordinated by Dr. Dusko Ehrlich researchers monitored the gut bacteria of 169 obese and 129 non-obese individuals.  They found that the gut bacterial in the obese people were less diverse and had more metabolic irregularities than in those at a healthy weight.  Even more striking, those with the least diverse gut bacteria gained more weight.  In another study from France, researchers monitored gut bacteria in 49 overweight and obese people when they were put on a weight loss diet that was low in fat and high in protein and fiber-rich fruits and vegetables.  Before the dietary intervention the participants had relatively low diversity within the their gut bacteria but with the dietary changes, the bacteria make-up of the overweight and obese persons diversified and came to more closely resemble the bacteria of lean persons. 

The relationship between gut bacteria and weight gain remains unclear but the research suggests that the metabolisms of the gut bacteria themselves are connected to the overall metabolism in the humans where they live. This means that disruption of the bacteria in the gut by use of antibiotics or eating foods that help only particular bacteria grow can have effects upon our entire bodies and how we gain weight. 

What to do:  While our understanding of the role gut bacteria play in weight gain and other health problems is still in its infancy, there no question healthy bacteria are essential to our digestive systems' function.  Eating a plant-rich diet appears to support a healthy mix gut bacteria.  Eating a diet rich in healthy probiotics (foods containing healthy bacteria) such as lowfat/nonfat yogurt also helps to support the population of healthy bacteria in your gut.

Adapted from article available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_140159.html

Sources:

Le Chatelier E,  Nielsen T, Qin J, et al. Richness of human gut microbiome correlates with metabolic  markers.  Nature 500, 541-546. (Aug. 29, 2013).  Available at:  http://dx.doi.org/10.1038/nature12506.

Cotillard A, Kennedy SP, King LC et al.  Dietary intervention impact on gut microbial gene richness.  Nature 500, 585-588 (29 August, 2013).  Available at:  http://dx.doi.org/10.1038/nature12506.

MEDITERRANEAN DIET RICH IN OLIVE OIL HELPS PREVENT DIABETES

A large recent study from Spain reports that sticking to a Mediterranean-style diet rich in olive oil, nuts, fish, beans, fruits and vegetables helps reduce the risk for Type 2 diabetes, even when people don’t lose weight or increase exercise levels.

The study included 3,541 men and women ages 55-80 who were at high risk for heart disease but did not have diabetes.  Participants were assigned to one of three diets: a Mediterranean diet supplemented with two ounces (approximately 3 tablespoons) of extra-virgin olive oil daily, a Mediterranean diet supplemented with 1 oz. (about 1/4 cup) of nuts daily, or a control group directed to eat a lowfat diet. 

After 4 years, compared with the control group, and after adjusting for health and socioeconomic factors, compared to the control group the risk for diabetes was 40% lower with the Mediterranean diet supplemented with olive oil and 18% lower for the diet supplemented with nuts.

What to do:  Consume a diet rich in nuts, fruits, vegetables, beans, fish, and lean poultry.  Aim to minimize your intake of full-fat dairy, heavy meat, refined grains, and sugary products.  Nuts and olive oil are special standouts but still keep portions moderate to prevent weight gain.  While this study points out that healthy diet choices even without weight loss can reduce the risk of diabetes, maintaining a healthy weight and regular activity are still the most important ways to prevent diabetes. 

Adapted from articles at:

http://www.webmd.com/diabetes/news/20140106/mediterranean-diet-alone-may-lower-diabetes-risk

http://well.blogs.nytimes.com/2014/01/13/mediterranean-diet-for-diabetes/?_php=true&_type=blogs&_r=0

http://www.medicalnewstoday.com/articles/270839.php

Source:

Salas-Salvadó J, Bulló M, Estruch R, et al. Prevention of diabetes with Mediterranean diets: A subgroup analysis of a randomized trial. Annals of Internal Medicine. 2014 Jan;160(1):1-10.