Eating Ultraprocessed Foods Increases Risk of Cancer

450, 111 adults in the European Propective Invesigation were recruited from 1992 to 1999 from 10 different European countries and the United Kingdom.

Results showed that people who consumed just 10% more ultra-processed foods than others in the study had a:

23% higher risk of head and neck cancers and a 24% increases risk of esophageal cancer.

Ultraprocessed foods include sodas, instant soups, cookies, ice cream, cereal bars and other foods that you would not normally use in a regular kitchen. As of 2019, ultraprocessed food made up about 71% of the food supply in the U.S. A rule: If it comes in a box or package (ready-made), it is most likely to be an example of an ultraprocessed food. Some are for convenience; use them in moderation.

Other studies have shown that:

Men who consume ultraprocessed foods have a higher risk of colorectal cancer, heart disease and early death.

For every 10% increase in ultraprocessed food, there is a 2% increase in developing any kind of cancer and a 19% increased risk of ovarian cancer.
Consuming more ultra-processed foods is connected to depression in women.
Consuming about 20% of daily calories in ultraprocessed foods is linked to 28% increased risk of dementia.

Source: LifeExtension.com
March, 2024.

By Dr. Faith Colema

Reviewed by Chris Melore

Jul 25, 2024

Fact Checked

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One of the greatest fears many people have is suffering cognitive decline – or difficulty with memory, thought-processing, and learning. The thought of progression to dementia, the most common type being Alzheimer’s disease, is terrifying. That fear centers around the loss of independence and self-determination.

However, there are powerful tools to prevent or slow down cognitive decline, one of which is the MIND diet, the offspring of the Mediterranean diet and the DASH diet. It was designed by Martha Clare Morris, a nutritional epidemiologist.

The Mediterranean diet consists of grains, legumes, vegetables, fruits, nuts, and fish. The DASH (Dietary Approaches to Stop Hypertension) diet consists of fruits, vegetables, poultry, fish, whole grains, and nuts. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is plant-based, includes poultry and fish, and discourages saturated fats, red meat, and excessive sugar. Compared to these diets, the MIND diet differs in the number of daily and weekly servings of some foods and food groups.

What’s The MIND Diet’s Goal?

The purpose of the MIND diet is to help improve brain function and contribute to cognitive resilience in older adults. Healthy lifestyle factors, such as a high-quality diet, can benefit the health of the brain. As such, following this diet may help slow cognitive decline and reduce the risk of Alzheimer’s disease and dementia.

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What Are The Benefits?

Research shows that the MIND diet can decrease the risk of Alzheimer’s disease by 35 to 53%, which seems to vary with how strictly an individual follows the diet. A study published in Alzheimer’s Research & Therapy showed that better adherence to the MIND diet correlated to a greater decrease in the risk for Alzheimer’s disease. The studies demonstrating this effect must be reproduced for confirmation, but the diet is certainly promising as a strategy to prevent cognitive decline.

Multiple factors contribute to your risk of developing Alzheimer’s disease. You cannot change your age and genetics, but you can control other risk factors, such as exercise, cognitive training (such as brain games), and diet. A 2019 review noted that certain diets may help protect the brain due to their anti-inflammatory and antioxidant properties. These diets include the MIND diet.

Other evidence shows a potential link between closely following the MIND diet and a slower rate of cognitive decline after a stroke. In addition to reducing the risk of cognitive decline, the MIND diet may help prevent heart disease and some forms of cancer.

Both the Mediterranean and DASH diets promote cardiovascular health. The MIND diet, which includes features of both, is also likely beneficial for heart health.

A 2021 study also identified a link between following the MIND diet and a lower risk of developing breast cancer. However, more research is necessary to explore the links between diet and cancer.

Sources

• MIND diet, common brain pathologies, and cognition in community-dwelling older adults – PMC (nih.gov)
• Diet and Inflammation in Cognitive Ageing and Alzheimer’s Disease – PMC (nih.gov)
• MIND diet and the risk of dementia: a population-based study | Alzheimer’s Research & Therapy | Full Text (biomedcentral.com)
• Combination of healthy lifestyle traits may substantially reduce Alzheimer’s disease risk | National Institute on Aging (nih.gov)
• What Do We Know About Diet and Prevention of Alzheimer’s Disease? | National Institute on Aging (nih.gov)
• Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) Diet Slows Cognitive Decline After Stroke – PMC (nih.gov)
• DASH Eating Plan | NHLBI, NIH
• Adherence to the MIND Diet and Risk of Breast Cancer: A Case-control Study – PubMed (nih.gov)

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A Sample Menu (from National Geographic: Happy Gut, Happy Brain) Reviewed by Sally J. Feltner, MS, PhD.

Fiber Source: Nutritionists recommend eating about 30 grams of fiber a day. Here are some of the top-fiber-filled foods. Consult with your primary care physician or registered dietitian(RD, RDN)

Legumes 12-18 g.

Beans; 12-15 g.

Berries 8 g.

Whole grains 5-7 g.

The emphasis in Alzheimer’s disease is best placed with prevention of and eating of certain foods. The goal is to avoid foods that create inflammation in the body to help keep chronic diseases like heart disease, diabetes (type 2) and many others from occurring. No one knows yet why cognitive risk is affected.

Blood Sugar ( research).
One hypothesis links to inflammation that accompany blood glucose disorders. Inflammation are reactions of the body to the presence of infectious agents, toxins, or irritants. Inflammation triggers the release of biologically active substances that promote oxidation and other possible harmful reactions.

First of all you should control your glucose intake. Most people with Alzheimer’s have higher than normal levels of blood glucose shown by a simple blood test called hemoglobin A1C. A hemoglobin A1C (HbA1C) test is a blood test that shows what your average blood sugar (glucose) level was over the past two to three months …by routine testing at the doctors’ office.

“In a study that tracked more than 2000 patients for about 7 years, those with a glucose reading of 115 mg/dL on average, had a 18% risk for dementia than those with levels of 100 mg/, or lower ranges..The higher the blood sugar levels, the greater the Alzheimer risk.

Alas, many people find it difficult to try (some in vain) to absolutely have to have some sugar and some friends of mine cannot walk by a candy shop, bakery, or other establishments with fancy desserts in the window. YOU KNOW WHO YOU ARE!!!

First try to eliminate white foods: bread, rice and sugary cereals, and sugary juices.

Sugar is found in many kinds of foods, ketchup, fruit juices, salad dressing. and pasta sauces. You should not exceed 8 teaspoons a day. Actually to be more specific — 9 for MEN and 6 for WOMEN.

It may be safe to say: there’s added sugar in any kind of processed food .Look at the ingredient list on products. If you see any ingredient that has an _ose______ending like sucrose, that’s sugar and it may be stated on the label as such— choose something else. Sugar is often hidden from the consumer by different names.(to trick us).

SUGAR FACTS:

Added sugars make up about 15% of total sugar intake in the U.S.

A 12 ounce can of soft drink contains about 3 tablespoons of sugar (9 teaspoons). That’s a lot of sugar.

Rates of tooth decay increase in populations as sugar intakes increase.

Source:
Mark Bittman and David L. Katz, M.D. How to Eat: All Your Food and Diet Questions Answered. 2020,

WHO releases updated guidelines on defining healthy diets

Harvard experts say most recommendations are well-supported, but guidance on total fat intake omits decades of evidence

The World Health Organization (WHO) has released updated guidelines for defining healthy diets, with particular attention to carbohydrates, total fat, and specific types of fat such as saturated and trans fats. The guidelines are an addition to their previous recommendations on added sugars, sodium, and non-sugar sweeteners. With the exception of total fat intake, the recommendations below are geared toward everyone ages 2 and older:

• A healthy dietary pattern—a combination of foods that is influenced by availability, affordability, preferences, culture, traditions, and other factors—is encouraged with the core tenets of adequacy, diversity, balance, and moderation.
• A variety of food groups and a variety of foods within each food group are encouraged to reduce the risk of vitamin and mineral deficiencies, and to provide health-promoting components found in a diverse diet.
• Carbohydrate intake should comprise 40-70% of total calorie intake and come mainly from minimally processed whole grains, vegetables, fruits, and legumes, with research finding that these foods are associated with a reduced risk of deaths from any cause and diet-related non-communicable diseases (e.g., diabetes, cardiovascular disease, cancer). They advised 400 grams of fruits and vegetables daily (equivalent to about 2 servings each), and 25 grams fiber daily.
• Saturated fatty acid intake should be reduced to 10% or less of total calorie intake, and trans fat intake to 1% of total calorie intake, which is associated with reduced risk of deaths from any cause, reduced cardiovascular disease, and lower LDL levels. They advise replacing saturated fatty acids with polyunsaturated fatty acids.
• Total fat intake for adults ages 20 and older should comprise 30% or less of total calorie intake for the prevention of unhealthy weight gain, and the type of fat consumed should be mostly unsaturated fatty acids. This amount was associated with reduced body weight, body mass index, waist circumference, and body fat percentage. They cited evidence that suggested a dose response, in that the more fat intake was reduced, the greater the reduction in body weight. A reduced-fat intake was associated with a lower calorie intake, leading to decreased weight. The guidelines also cited that individuals who can maintain their weight may be able to consume higher levels of fat greater than 30%; for example, one may consume 40% of calories from fat but intakes of carbohydrate and protein would decrease in order to maintain energy balance by consuming the same calorie level. [1]

Experts in the Department of Nutrition at the Harvard T.H. Chan School of Public Health disagreed with the WHO guidelines to limit total fat intake to 30% or less of total calorie intake, citing evidence from dozens of long-term cohort studies and randomized trials that showed a lack of benefit of low-fat diets for lowering risk of chronic conditions including cancer, diabetes, cardiovascular disease, and weight loss. For example, the PREDIMED trials—which randomly assigned people to a Mediterranean diet with a higher fat intake of 39-42% of total calories (mostly from unsaturated fats) or a low-fat diet—found a lower risk of cardiovascular disease and type 2 diabetes on the higher fat diet. [2,3] The Harvard researchers also expressed concern that lowering total fat intake could mean increasing carbohydrate intake, especially refined carbohydrates and sugars, which has been shown to increase blood pressure and triglycerides.

“The new WHO recommendation that intake of total fat be limited to 30% of calories is narrowly based on one deeply flawed meta-analysis of weight gain,” said Dr. Walter Willett, Professor of Epidemiology and Nutrition. “This ignores the last several decades of research on dietary fat and excludes the traditional Mediterranean diet, which has been widely recognized as a healthy model for eating, based on a massive body of evidence. Although other aspects of the WHO dietary recommendations are well-supported, the limit on total fat is best ignored.”

In the meta-analyses supporting the WHO guidelines, Willett and colleagues noted that the WHO report did not include a comprehensive assembly of randomized controlled trials but rather selective studies in which weight change was not the primary outcome, and many participants had chronic conditions like cancer, diabetes, and cardiovascular disease, and therefore were not considered healthy.

They also noted that the meta-analyses excluded studies that were carefully designed to look at dietary fat and weight changes, and that many of the included studies provided an unequal intervention. For example, in many studies, the low-fat diet group received intensive guidance and monitoring of fat reduction, whereas the control group received no advice or monitoring. This is meaningful as close dietary guidance and monitoring itself results in small reductions in weight.

“Even if the result of the meta-analysis were to be believed, the difference between the low- and high-total fat groups was only about two pounds (0.9 kg after accounting for sample size), hardly sufficient to be setting global dietary recommendations,” Willett added. “On the other hand, the type of dietary fat has major implications for long term health and wellbeing, and the recommendation to emphasize unsaturated sources of fat from plants over those high in saturated and trans fat is well-founded.” References

Last updated July 18.

Share this:Author Staff Posted on July 17, 2023 Categories Uncategorized

An excerpt from an article on diets and the human immune system – Both most recently becoming important in our medical culture since the onset of /or prevention of Covid- 19.

Benefits of a vegan versus ketogenic diet

Investigators recruited 20 individuals for the study, which included both men and women, individuals of different ethnicity and body size based on BMI calculationTrusted Source. During the first two weeks, the participants would eat only one type of diet, either vegan or ketogenic, and then switch to the other diet for an additional two weeks.

Both diets included non-starchy vegetables and minimum amounts of highly processed food.

However, that is about where the similarities ended.

A vegan diet is entirely plant-based, excluding all animal products, including meat, fish, milk, and eggs. It includes staples like legumes, rice, root vegetables, whole grains, soy products, fruits, and vegetables On the other hand, the ketogenic or “keto” diet, as it is popularly known, embraces meat and fat, generally derived from animal products.

The difference in the diets also extended to more than the makeup of specific foods.

Those on the vegan diet got the majority of their calories from carbohydrates and almost none from fat — 75% carbs and 10% fat. While the ketogenic was the complete opposite, deriving 75% of calories from fat and 10% from carbohydrates.

Although in both diets participants were able to eat freely, those on the vegan diet tended to eat fewer calories overall.

During the study, researchers collected and analyzed samples, including urine, blood, and stool, to look for biological changes caused by the diets. The samples were investigated using advanced fields of study, including:

• Proteomics: the study of proteins and their cellular activities
• Metabolomics: the study of metabolites and molecules resulting from metabolic functioning
• Transcriptomics: The study of all RNA molecules

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How does diet affect immunity?

Diet is known to affect the microbiome, which results in downstream effects on the immune system and disease risk. The significance of the NIH’s finding is that it helps to shine some light on the complex relationship between diet, microbiome, and immunity.

Despite knowing that diet affects the microbiome and that the microbiome affects immunity, the direct mechanisms between diet and immunity still aren’t clear.

“Microbiomes are organisms (bacteria, viruses, fungi, parasites) present throughout our body, with the largest composition in the GI tract (small and large intestines)…The co-existence of these microorganisms in the body helps produce immunity by exposing, conditioning, and training the body to numerous organisms since birth,” said Dr. Roopa NaikTrusted Source, MD, who spoke with Healthline about the study and has previously published on the impactTrusted Source of vegan diets on health.

Dr. Akiko Iwasaki, PhD, a Professor of Immunobiology at Yale School of Medicine, told Healthline that the NIH research indicates, “We’re coming full circle in terms of trying to understand how diet can impact immunity. It seems that both types of diets are able to help the host cope with viral infection.”

Healthline. Eating Vegan, Keto Diets May Help Improve Your Immune System in 2 weeks. Feb.2, 2024

Written by: Gigan Mammoser

Edited by: Jase Peeples

Fact Checked By: Amanda Ward.

The emphasis in Alzheimer’s disease is best placed with prevention of and eating of certain foods. The goal is to avoid foods that create inflammation in the body to help keep chronic diseases like heart disease, diabetes (type 2) and many others from occurring. No one knows yet why cognitive risk is affected.

Blood Sugar ( research).
One hypothesis links to inflammation that accompany blood glucose disorders. Inflammation are reactions of the body to the presence of infectious agents, toxins, or irritants. Inflammation triggers the release of biologically active substances that promote oxidation and other possible harmful reactions.

First of all you should control your glucose intake. Most people with Alzheimer’s have higher than normal levels of blood glucose shown by a simple blood test called hemoglobin A1C. A hemoglobin A1C (HbA1C) test is a blood test that shows what your average blood sugar (glucose) level was over the past two to three months …by routine testing at the doctors’ office.

“In a study that tracked more than 2000 patients for about 7 years, those with a glucose reading of 115 mg/dL on average, had a 18% risk for dementia than those with levels of 100 mg/, or lower ranges..The higher the blood sugar levels, the greater the Alzheimer risk.

Alas, many people find it difficult to try (some in vain) to absolutely have to have some sugar and some friends of mine cannot walk by a candy shop, bakery, or other establishments with fancy desserts in the window. YOU KNOW WHO YOU ARE!!!

First try to eliminate white foods: bread, rice and sugary cereals, and sugary juices.

Sugar is found in many kinds of foods, ketchup, fruit juices, salad dressing. and pasta sauces. You should not exceed 8 teaspoons a day. Actually to be more specific — 9 for MEN and 6 for WOMEN.

It may be safe to say: there’s added sugar in any kind of processed food .Look at the ingredient list on products. If you see any ingredient that has an _ose______ending like sucrose, that’s sugar and it may be stated on the label as such— choose something else. Sugar is often hidden from the consumer by different names.(to trick us).

SUGAR FACTS:

Added sugars make up about 15% of total sugar intake in the U.S.

A 12 ounce can of soft drink contains about 3 tablespoons of sugar (9 teaspoons). That’s a lot of sugar.

Rates of tooth decay increase in populations as sugar intakes increase.

Source:
Mark Bittman and David L. Katz, M.D. How to Eat: All Your Food and Diet Questions Answered. 2020,

450, 111 adults in the European Prospective Investigation were recruited from 1992 to 1999 from 10 different European countries and the United Kingdom.

Results showed that people who consumed just 10% more ultra-processed foods than others in the study had a:

23% higher risk of head and neck cancers and a 24% increases risk of esophageal cancer.

Ultra processed foods include sodas, instant soups, cookies, ice cream, cereal bars and other foods that you might normally use in a regular kitchen. As of 2019, ultra processed food made up about 71% of the food supply in the U.S. A rule: If it comes in a box or package (ready-made), it is most likely to be an example of an ultra processed food. Some are for convenience; use them in moderation. GOO

Other studies have shown that:

Men who consume ultra processed foods have a higher risk of colorectal cancer, heart disease and early death.

For every 10% increase in ultra processed food, there is a 2% increase in developing any kind of cancer and a 19% increased risk of ovarian cancer.
Consuming more ultra-processed foods is connected to depression in women.
Consuming about 20% of daily calories in ultraprocessed foods is linked to 28% increased risk of dementia. Time to clean the pantry????

Source: LifeExtension.com
March, 2024.