Diet rich in legumes lowers risk of diabetes

The saucy children’s rhyme tells us beans are good for your heart. There are other health benefits as well; higher consumption of legumes associated with lower risk of diabetes. Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study Background & aims Legumes, a low-energy, nutrient-dense and…

High Protein Diet: A Review

Various fitness and diet regimens advocate a high protein diet for weight loss and muscle development. Here is a review OPEN ACCESS A high-protein diet for reducing body fat: mechanisms and possible caveats High protein diets are increasingly popularized in lay media as a promising strategy for weight loss by providing the twin benefits of…

Don’t Skip Breakfast

We can summarize it thusly: don’t skip breakfast. Eating breakfast (i.e. real food not just coffee) reduces food cravings and high protein breakfast are more effective that lower protein. OPEN ACCESS   A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in…

Chocolate and Berry Diet Offers Protection Against Diabetes 2

Almost 2000 people participated in a King’s College study published in the Journal of Nutrition which looked at the effects of flavonoids and anthocyanin consumption. It found high levels of anthocyanin and flavonoid consumption protective against type two diabetes and inflammation. The title is a bit of a lie. While it’s true chocolate and berries are…

High Fat Diet Skews Brain Reward Signal

High fat diet reduces reward signalling so you eat more to boost that signal. The study below gets a full, reader-friendly treatment at the neurorexia blog. http://neurorexia.wordpress.com/2013/08/24/how-a-high-fat-diet-makes-that-stick-of-celery-seem-less-rewarding/ http://www.ncbi.nlm.nih.gov/pubmed/23950538 A gut lipid messenger links excess dietary fat to dopamine deficiency. Excessive intake of dietary fats leads to diminished brain dopaminergic function. It has been proposed that…

Greek Yogurt Doesn’t Make You Feel Fuller

This study reports Greek yogurt doesn’t make you feel fuller than regular yogurt and it does not reduce calorie consumption. OPEN ACCESS http://www.nutritionj.com/content/12/1/71 The effects of increased dietary protein yogurt snack in the afternoon on appetite control and eating initiation in healthy women Findings Thirty-two healthy women (age: 27 ± 2y; BMI: 23.0 ± 0.4 kg/m2) completed the acute, randomized…

Exercise Helps in Coping with Stress-Overeating

Rat animal model finds that regular exercise helps moderate the effects of social stress, including overeating. http://onlinelibrary.wiley.com/doi/10.1002/cbf.2984/abstract Moderate physical exercise attenuates the alterations of feeding behaviour induced by social stress in female rats Epidemiological studies have demonstrated that stress-related disorders, such as the increase on the caloric intake, are twice as common in women as…