Mediterrancean diet can prevent diabetes

Mediterranean diet can prevent diabetes

New research from Spain has unveiled evidence that a Mediterranean Diet can help prevent development of diabetes even amongst those most susceptible such as family history says Urbod Nutritionist, Amanda Michie.

"The Mediterranean diet contains high levels of monounsaturated fats through consumption of olive oils and vegetables. The diet also focuses on a high intake of legumes (beans, lentils, peas, pulses), nuts and fish with low intake of meat and dairy which are rich in saturated fats. Moderate alcohol intake is also a feature which usually includes wine which is rich in antioxidants.

It is important to have a balanced intake of fats in the diet. However, in the UK, we tend to eat more of the saturated fat in the form of dairy and processed meats so this may be why diabetes is on the increase in the U.K.

Increase in vitamin D deficiency and Rickets says new study.

There is a rising concern about vitamin D deficiency and rickets among infants and children in parts of the United States, England, Greece and Canada says Urbod Nutritionist, Amanda Michie.

A recent study published in the Archives of Paediatrics & Adolescent Medicine reported that predictors of Vitamin D deficiency were: breast-feeding without supplementation and less intake of milk among toddlers. The question is why are we not getting enough vitamin D from natural sources?

The main source of vitamin D is from sunlight. It can be stored in the liver and fatty tissue but it is believed that this storage does not withstand the winter months especially in the Northern Hemisphere. Vitamin D is vitally important for improving mood, bone health, fertility, immune function and energy levels. Our ancestors acquired enough vitamin D due to frequent & consistent exposure to sunlight and a diet rich in vitamin D from organ meat, oily fish and seafood. Our diets today contain very little organ meats or oily fish and because of the trend towards low-fat foods, Vitamin D intake is exceptionally low among certain groups of people.

Desk-bound jobs and an indoor-culture is part of our modern life, however by making small changes to our routine and eating habits may make the difference to our health and wellbeing. Exposing your skin to 20 minutes of sunshine (or light cloud) per day and making sure your diet is rich in oily fish, seafood and eating organ meat or egg yolks if you are a vegetarian could help to improve your vitamin D status.

Tea improves artery health

A recent study found that drinking three or more cups of tea a day can help improve the health of arteries says Urbod Nutritionist, Amanda Michie. The French researchers used ultrasound to look at the lining of women’s arteries and found that those who drank 3 or more cups of tea per day were less likely to have a build-up of plaque.

Tea contains antioxidant compounds called catechins a type of flavanoid that prevent oxidation of fats. Oxidised fats are stickier than non non-oxidized fats and are more likely to cling to the artery wall which can cause thickening of the arteries. It is also believed that other compounds in the tea prevent cholesterol from being absorped in the gut.

Milk consumption linked with acne in adolescent girls

A study published in the journal Dermatology found a positive association between intake of milk and acne amongst teenage girls.

“For certain people, milk can aggravate skin conditions such as acne or pimples says Urbod Nutritionist Amanda Michie. Milk contains androgenic hormones and other bioactive compounds such as Insulin-like Growth Factor-1 (IGF-1) which promote secretion of sebum and stimulate the growth of certain skin cells implicated in acne. From a Nutritional perspective, the best way to tackle acne is to eat plenty of fresh vegetables, salads and some fruit; reduce sugars (as a sugar-laden diet stimulates IGF-1) and cut out hydrogenated fats. Saturated fats from dairy and other animal products should be eaten in moderation and replaced with oily fish and vegetarian sources of protein such as tofu, eggs, seeds and legumes such as beans, peas and pulses."

Fruit and green vegetable consumption lowers Endometriosis risk.

New research published in Europe’s leading reproductive medicine journal, Human Reproduction, demonstrates that eating more fruit and green vegetables and reducing red meat consumption may lower the risk of endometriosis in women. More specifically, results showed there was a 40% reduction in risk of endometriosis for women who ate a high volume of green vegetables and fresh fruit and there was a 80-100% increase in risk for women who had a high intake of red meat such as beef or ham. Urbod Nutritionist, Amanda Michie explains why:

“Fruit and vegetables contain compounds that help reduce inflammation and pain whereas red meat is more likely to cause inflammation and aggravate symptoms of Endometriosis. Other compounds called phyto-estrogens help to reduce circulating oestrogens in the body whereas red meats can increase oestrogens in the body. Oestrogen dominance is believed to be a causal factor in endometriosis.”

High Glycemic Index Diet May Increase Breast Cancer Risk

High Glycemic Index diet may increase risk of developing breast cancer says Urbod Nutritionist, Amanda Michie who practises in The City and Canary Wharf.

Over 60,000 post-menopausal women completed a diet history questionnaire that detailed food consumption such as carbohydrate intake. Results showed that consumption of high GI or rapidly absorbed carbohydrate foods was associated with a breast cancer risk among overweight women. More specifically, there was a direct link between the Glycemic load of the diet and breast cancer.

The glycemic load of food determines how much insulin is released in response to glucose, from carbohydrate food, entering the blood stream. A food that raises blood glucose levels rapidly will result in a large amount of insulin being pumped into the blood stream in order to get the glucose into the cells and out of circulation. It is hypothesized that chronically elevated levels of insulin stimulate cell division and tumour growth. This research is consistent with previous studies in this area.