Thursday, November 4, 2010

Research Update

As many of you may already know, I read the nutrition literature monthly to keep up to date on the latest research.  I will regularly post summaries of some of the studies that I find particularly relevant.  Here is the latest:

Red Meat And All Cause Mortality
Archives of Internal Medicine vol 169, pp 562-71, 2009

These results came from the National Institutes of Health-AARP Study and included approximately 500,000 participants.  Those who ate the most red meat (5 oz per day) were 30% more likely to die over the next ten years than those that ate the least (2/3 oz per day).  For the purposes of this study, red meat included beef, veal, lamb and pork products.

Take Home Message: This is not the first time we’ve seen such results regarding red meat consumption.  It is high in saturated fat, often contains nitrates and sulfates, and when cooked converts carcinogenic heterocyclic amines.  Focus on chicken, turkey, fish, eggs and legumes for your protein choices and let red meat be an occasional treat.

Micronutrients And Fad Diets
American Journal of Clinical Nutrition vol 92, pp 304-12, 2010

This study looked at 4 distinct dietary approaches to weight loss and measured their nutrient quality.  73 overweight or obese women were put on each diet for a period of 8 weeks.   The diets tested were the Atkin diet (extremely low carb), the Zone (moderate carb, Mediterranean), Ornish (extremely low fat) and LEARN (based on the US Food Pyramid).   The results were very interesting.  The Atkins group was deficient in Thiamin, Folate, Vitamin C, Iron and Magnesium.  The Ornish group was deficient in Vitamin E, B-12 and Zinc.  The Learn group was deficient in Vitamin E, Thiamin and Magnesium.  The Zone intervention resulted in no deficiencies and in fact was associated with a significantly decreased risk of deficiency for Vitamins A, E, K and C.

Take Home Message: This study provides more evidence of the healthful nature of a Mediterranean style of eating.  Moderate low glycemic carbs, a good amount of healthy fats and lean sources of protein are the hallmarks of this dietary strategy.  If you’ve read my book, worked with me or read this Blog this is old news for you!!! :)

Omega 3 And Fish Consumption And Risk Of Age Related Hearing Loss
American Journal of Clinical Nutrition Vol 92, pp 416-21, 2010

This was a cohort study of 2,956 men and women in Australia.  Diet was measured by means of a food frequency questionnaire and then hearing was measured at 5 and 10 year follow-up visits.   Subjects that consumed fish greater than or equal to twice a week had a 42% reduced risk of age related hearing loss compared to those that ate fish less than once a week.

Take home message:  This study provides even more evidence of the benefits of fish consumption.  Make sure you include seafood in your protein choices at least twice a week but limit consumption of the high mercury varieties- including Swordfish, King Mackerel and Tilefish.


Candy's daily Dandy said...

This is interesting...I will admit to nibbling on a hard salami occasionally or craving a piece of filet mignon.

My trainer says that's ok, occasionally. He's pretty strict. :)

Thomas said...

Not a problem at all, as long as it's a few times a week at the most. Keep listening to that trainer, it sounds like he knows what he's talking about!

Pinkers said...

I also noticed other benefits when I followed the Zone diet (one of my faves)
- better exercise endurance & recovery
- zero water retention (this is a HUGE problem for me when I don't eat right)I lost nearly 20 pounds of mostly water in four weeks!
- my allergies to dogs/cats & pollens/dust COMPLETELY DISAPPEARED (my body wasn't inflamed)
- zero hunger in between meals
- slept incredibly well at night

SO happy to hear that it also doesn't cause vitamin/mineral deficiencies!!! :)