Low-gluten, high-fibre diet helps in weight loss, reduces bloating

While keeping a strict gluten-free diet is a lifelong necessity for allergic people, these days, a lot of people are choosing a low-gluten diet, even though they are not allergic to the dietary substance. This trend has sparked public debate about whether or not low-gluten diets are recommendable for people without allergies. Researchers have looked into just that.

In an intervention study of healthy adults, an international team of scientists shows that a low-gluten but fibre-rich diet changes the community of gut bacteria and decreases gastrointestinal discomfort such as bloating and is linked to a modest weight loss. The changes in intestinal comfort and body weight relate to changes in gut bacteria composition and function.

“We demonstrate that, in comparison with a high-gluten diet, a low-gluten, fibre-rich diet induces changes in the structure and function of the complex intestinal ecosystem of bacteria, reduces hydrogen exhalation, and leads to improvements in self-reported bloating. Moreover, we observed a modest weight loss, likely due to increased body combustion triggered by the altered gut bacterial functions,” explained the leading principal investigator of the trial.


The researchers undertook a randomised, controlled, cross-over trial involving 60 middle-aged healthy adults with two eight week interventions comparing a low-gluten diet (2 g gluten per day) and a high-gluten diet (18 g gluten per day), separated by a washout period of at least six weeks with habitual diet (12 g gluten per day).

The two diets were balanced in number of calories and nutrients including the same amount of dietary fibres. However, the composition of fibres differed markedly between the two diets.
Based on their observations of altered food fermentation patterns of the gut bacteria, the researchers conclude that the effects of low-gluten dieting in healthy people may not be primarily due to reduced intake of gluten itself but rather to a change in dietary fibre composition by reducing fibres from wheat and rye and replacing them with fibres from vegetables, brown rice, corn, oats and quinoa.


A low-gluten diet has previously been proposed to diminish gastrointestinal symptoms in patients with inflammatory bowel diseases and irritable bowel syndrome, disorders which occur in up to 20% of the general Western population. The present study suggests that even some healthy individuals may prefer a low-gluten diet to combat intestinal discomfort or excess body weight.

“More long-term studies are definitely needed before any public health advice can be given to the general population. Especially, because we find dietary fibres — not the absence of gluten alone — to be the primary cause of the changes in intestinal discomfort and body weight. By now we think that our study is a wake-up call to the food industry. Gluten-free may not necessarily be the healthy choice many people think it is,” said a researcher.

“Most gluten-free food items available on the market today are massively deprived of dietary fibres and natural nutritional ingredients. Therefore, there is an obvious need for availability of fibre-enriched, nutritionally high-quality gluten-free food items which are fresh or minimally processed to consumers who prefer a low-gluten diet. Such initiatives may turn out to be key for alleviating gastro-intestinal discomfort and in addition to help facilitating weight control in the general population via modification of the gut microbiota”, the  Dr. concluded. 

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Scientists Explain Connection Between Sugar and Cancer Growth

Most of us love sweets. Sugar is not just present in desserts, but also in all soft drinks, including colas. Having the soft drinks is considered as having empty calories, but it isn't just empty calories that scientists are worried about, but also about its effect on the body, especially, the cancer cells feed on sugar to thrive.

Unfortunately, even small amounts of those sneaky sugar molecules can be connected to cancer growth in our bodies. With an eye on prevention, scientists are discovering more about how and why sugar affects cancer cell growth and what we can do to distance ourselves even further from sugar’s unhealthy effects.

Sugar is a carbohydrate molecule, often associated with sweet treats, but it can be found in natural fruits as well. Our bodies use carbohydrates as fuel, and sugar can be a complex or simple carbohydrate molecule. Complex carbohydrates exist in starches like pasta and potatoes. They are basically a bunch of sugar molecules strung together. The difference is that whereas complex carbohydrate foods contain healthy fiber, vitamins and minerals, simple carbohydrates like white sugar and high fructose corn syrup have none of those nutritional benefits.

Do we need sugar to survive? Not exactly. As long as we have carbohydrates in our diet, we can avoid sugar. However, with the wide variety of foods containing naturally occurring sugars, like lactose and fructose for example, we would eliminate a lot of tasty and nutritional items by avoiding all dietary sugars.

Sugar is an acidic molecule

Acidity is a happy place for cancer and disease in the body, so no wonder an acidic molecule like sugar is connected to cancer growth. The more sugar we consume, the more acidic our bodies are. The more acidic our bodies are, the more likely disease will spread because it is being kept in its favorite climate. It’s like any existing cancer cells in your body get to go on an all-inclusive vacation at the beach in Fiji and multiply like bunnies whenever you have lots of sugar in your diet.

Dr. Otto Warburg first associated cancer with an acidic environment back in 1931, and he won a Nobel prize in Physiology or Medicine for his research. The causality of his discovery has been debated and researched ever since. Needless to say, avoiding sugar and its acidity is beneficial for our bodies. If cancer hates alkalinity, so much the better, if we decrease acidic sugar in our diet.

Feeding the cancer cell

As a positive person, you likely eat healthy, vegan, and nutritionally packed foot to provide you with the sustenance you need for your day. But what if your meal was accidentally feeding cancerous growth inside your body? Scientists explain that your balance of carbohydrates from sugars, both natural and added, might need to be changed.

Sugar, as a carbohydrate, breaks down for use as fuel for your cells. However, it also feeds cancer cells. Fat tissue stores excess sugar. Clearly, we don’t want to store food for cancer cells that want to grow and multiply. We want to eliminate any sugars stores in the fats of our bodies so that disease and cancer do not get an all-they-can-eat buffet.

Sugar stimulates cancer growth

Fermentation of sugar does not require oxygen, which is ideal for cancer cells. It helps them reproduce and multiply faster than if they did not have sugar. The scientists studying sugar’s effect on cancer growth found that sugar, just like in human children, causes hyperactivity for the reproduction and spreading of cancer cells. In other words, it dials it up to high speed and allows cancer to proliferate in the body.

Researchers found that the Warburg effect creates a vicious cycle through activation of early cellular growth pathways, like a roadmap for genes to build on. This later leads to enhanced fermentation of sugar and a lack of oxygen in the cellular environment, which stimulates increased growth of tumors.

Sugar changes cellular functions

Further research  examined sugar’s role in the growth of cervical cancers. Some of those who are affected by HPV (human papilloma virus) have an increased risk for developing cervical cancer. However, only some of the 200 genetic variants of HPV are associated with a higher risk of cancer growth.
These researchers found two different cellular mechanisms that are affected by sugar, which causes HPV to prompt cells to become cancerous and grow. The first connection between sugar and cancer growth is in the preference for the genetic expression of a process in the cell that enhances cellular growth under anaerobic or hypoxic conditions. The second connection between sugar and cancer is that it enhances the ability of cervical cancer cells to multiply due to changes in cell signaling.

Simply put, sugar makes it easier for a normal cell to mutate, which allows the mutated or cancerous cell to use sugar for energy even without oxygen. Sugar also affects the rate of cancer cell proliferation, causing it to multiply and spread faster.

Weighing the sweet against the risk

A diet rich is sugar can lead to other health problems, for example, obesity. The Body Mass Index (BMI) measures weight-to-body-height proportions for both men and women. A higher weight density or BMI associates with a higher sugar intake in general. Scientists  found that a higher BMI also associates, among other factors, with a higher risk for colon cancer.

As the body processes excess sugar in the bloodstream, a high glycemic index (GI) causes the pancreas to release insulin. Triglycerides are also formed to store excess sugars. High GI, insulin, and triglycerides are all associated with diets high in sugars and with a higher risk of colon cancer. Not surprisingly, exercise may help lower the risk of colon cancer. The researchers say that if the individual is sedentary, the risk for colon cancer is higher than if they are active.

One possible explanation for this is that exercise causes the body to burn some of the available sugar so that there is less of this acidic molecule in the bloodstream. Using up sugar during exercise also means that your body excretes less sugar as waste. As a result, less sugar reaches the colon.

What can we do to manage our sugar and cancer risk?

The Physicians give us some basic recommendations about sugar in the diet, especially when there is a low fiber content, also called a higher glycemic index. Whole, unprocessed, vegan foods are preferable for the diet of a positive thinking person. Whenever possible, choose these over cooked, processed, or packaged foods.

The less processed a food is, the less nutritional value it loses. Thus, the less environmental impact it has. It is also less likely that simple sugars have been added through processing. Sources of carbohydrates that are multi-grain are preferred over whole grain. Furthermore, whole grains trump bleached flour when it comes to protecting your health. Fiber helps offset some of the negative effects of sugar on cancer growth.


Think about changing some of your foods to reduce the total amount of simple carbohydrates. (These are often found in crackers, white bread, cookies, cereal, candy, and sweetened beverages). Opting for lettuce wraps over any kind of bread gives you a positive impact. It will reduce your dietary sugar intake.

Sugar and the evolution of the human diet

Early humans didn’t eat a lot of starch or sugar in their diets. They moved around the land looking for what was edible. Some root vegetables would have been available to early humans as forms of starch and carbohydrates. However, much of what we consume as carbohydrates today are very recent additions to our diet. Sliced bread wasn’t widely available until the 1930s and people have been around this planet for ten thousand years.

Global agriculture and shipping sweet fruits and starchy vegetables year-round is also a recent human development. Although no one complains about getting bananas year-round, the evolving early human would not have had access to them unless he happened to live near a climate where they grow. Even then, he would only be able to eat them during the correct time of year. We take for granted that dried fruits are available to us as often as we like. In reality, these convenient sweet foods have increased our sugar consumption. We eat far more sugar than a natural human living off the land would.

As a positive role model for others, you choose to reduce both added and natural sugars in your diet. Knowing that this kind of diet reduces your risk of cancer is a huge payoff. Your health and wellness professional can help you design a low-sugar nutritional program. Look for a diet that suits your individual health benefits, while managing any illness, pain or disease.

Note: Always consult your wellness advocate before starting any new regimen.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                       PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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Yogurt Could Help Reduce Risk Of Heart Attacks

Eating yogurt could be instrumental in preventing heart attacks and strokes, as the food was shown to reduce the risk of certain cardiovascular events by up to 30 percent in a recent study.

In a study published recently, researchers  reported that men and women with hypertension, were substantially less likely to suffer cardiovascular events when they ate at least two servings of yogurt per week. This was particularly pronounced in women, who had their risk of heart attacks in specific reduced by 30 percent. Men, on the other hand, were 19 percent less likely to suffer from these events.
 
For the purposes of their study, the researchers looked at 55,898 women aged 30 to 55 who took part in the Health Study, and 18,232 men aged 40 to 75 who participated in the Follow-Up Study, and analyzed their eating habits, as indicated in questionnaires they had previously filled out. All the men and women who participated in both studies suffered from high blood pressure, and were tracked for up to 30 years.

All in all, there were 3,300 women and 2,148 men who suffered from cardiovascular events over the 30-year follow-up period. According to a daily, both men and women were about 20 % less likely  to suffer from heart attacks or stroke, and while these risk estimates went down when revascularization was counted as one of the heart events, the risk reduction was still considered “significant.”

According to a report, the researchers have a theory explaining why yogurt helps reduce the risk of heart attacks and strokes. As earlier studies had suggested, calcium facilitates the heart’s normal concentration and relaxation, and hinted that probiotics (the fermentation agents found in yogurt and other similar foods) could reduce one’s blood pressure, the researchers believe that both factors combine to make yogurt an ideal food for anyone who wants to avoid heart disease.

“Our results provide important new evidence that yogurt may benefit heart health alone or as a consistent part of a diet rich in fiber-rich fruits, vegetables and whole grains,” read a statement from study author.

The new research is not the first of its kind to link yogurt consumption to certain health benefits. The  2012 study, which suggested that yogurt consumers had better metabolism, lower body-mass index, and lower levels of bad cholesterol, among other indicators that were improved by regular consumption of the so-called “superfood.” Another paper cited by the study linked yogurt to lower long-term weight gain, and while the hospital did not directly associate yogurt to a lower risk of heart disease, it stressed that people who weigh less tend to have healthier hearts.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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Natural wonders – Yoghurt (curd)

Produced by bacterial fermentation of the milk, yoghurt makes for a healthy and easy addition to your daily diet. This dairy product is a good source of protein, calcium, phosphorous, magnesium, vitamins, zinc and potassium. Added to that, the good bacteria present in yogurt, makes it even better.

Yoghurt has additional benefits when compared to its source – milk. It is more safe for those with lactose intolerance, the active cultures in yogurts are easier to digest, and thereby are less likely to cause lactose problems. (However, some people might experience lactose intolerance symptoms even when they consume yoghurt).

Health benefits of yoghurt

There a host of indispensable benefits associated with yoghurt, they are:

• Good for the stomach: Yoghurt is known to have a soothing effect on the stomach, which is why eating yoghurt is one of the most common gharelu nuskha (home remedy).  The good bacteria found in yoghurt are extremely beneficial to our digestive system, especially the colon and the stomach. An effective way to digest spicy food is to consume some yoghurt along with it. Cow’s milk contains low fat and is the preferred choice for preparing yoghurt.
• Boosts immunity: The nutrients in yoghurt helps strengthen our body’s defence mechanism, thereby proving more protection against seasonal cold, cough and such.
• Good for your skin: Regular consumption of yoghurt hydrates the skin and improves skin texture and complexion. In fact, applying yoghurt on the face or mixing it in a facepack will help reduce blemishes and strengthen the collagen in the skin.
• For a healthy heart: Yoghurt lowers blood pressure. It helps lower bad cholesterol and reduces risk of heart attacks.
• A super-healthy source of proteins: Yoghurt is a wonderful source of natural proteins and thus extremely beneficial for vegetarians. It is also safer for those with lactose intolerance to eat yoghurt.
• For healthy bones and teeth: Being rich in calcium, it protects the bones against osteoporosis and arthritis. It promotes bone growth and strengthens the teeth. So, start consuming one cup of yoghurt daily.
• Increases life span: Bulgarians are known for their longevity, this is attributed to yoghurt consumption. So it can be said that yoghurt is responsible for their longevity.
• Discourages vaginal infections: Diabetic women are more prone to yeast infections. A study trial that included diabetic women found that, on consumption of yoghurt, the women did not develop yeast infections.
• Aids weight loss: Yoghurt is known to make one feel fuller and therefore helps in cutting down calorie intake in the next meal. In fact, some studies also suggest that yoghurt helps in burning fat. So if you’re trying to lose weight, you know what you should do!
• Protection against colon cancer: Regular consumption of yoghurt cleans the colon, flushing out harmful disease causing bacteria. This helps in prevention of colon cancer.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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Green Tea and Papaya could prevent Diabetes

Green tea & fermented papaya are preventive means for diabetes, researchers have concluded.
The Mauritius Green tea prevents an increase of sugar levels in blood while the fermented papaya helps positively to reduce the level of the reactive protein C & the uric acid.

The researchers said, that the results are very significant because they show a reduction of risk factors for diabetes & cardiovascular diseases without medical intervention.

The researchers asked 77 participants, who had reached a pre-diabetic stage to drink 3 cups of green tea before meals for 14 weeks. Apart from this, 78 participants took 3 cups of hot water everyday for the same period, followed by a 2 week weaning period.

Later, all the participants were tested for the bio-markers such as rate of glycemia & lipid, immune system, functioning of liver & kidneys, inflammation & ferrous toxicity.

It was discovered that green tea reinforced the anti-oxidant defences of those who had reached the prediabetic stage. And most importantly, the tea didn't have any negative impact.

Another group of 127 participated in the study on the impact of fermented papaya on diabetes.

Out of these, 50 consumed 2 packets of fermented papaya per day for a period for 14 weeks & 77 others took 2 glasses of hot water each day for the same period, followed by a 2 week weaning period.

Then, they were tested for glycemia, cholesterol, urea, creatinine & uric acid.

Those who consumed 2 packets of fermented papaya showed several positive changes vis a vis the diabetes risk factors. The results further showed that when taken in small doses, the fermented papaya could help in the promotion of oral hygiene.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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FOODS DISSOLVING BLOOD CLOTS

Pineapple contains the enzyme, Bromelain, which acts to eliminate Fibrin, the protein that causes blood clots.

Natto, a Japanese dish made from fermented soybeans, contains the enzyme Nattokinase, which not only dissolves blood clots, but also prevents new ones from forming.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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Ward off colds with yoghurt

Start bolstering your immune system for fall and winter by downing a cup of probiotic-rich yoghurt every day. Those good bacteria strengthen your immunity and have been associated with a 42 percent lower risk of getting upper respiratory infections, such as colds. The strains of probiotics are found in fermented dairy products such as yoghurt and kefir. And while you’re downing those, lay off the excess sugar, antibiotics, and stress, all of which can kill good bacteria in your gut and make you more susceptible to cold-weather ailments.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.
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ROLE OF DIETARY FIBRE IN FIGHTING AGAINST CANCER

The role of dietary fibres in fighting against cancer has been realised. Previously it was considered that dietary fibre is only good for intestines. The new research has found that it insulates intestine from cancer by transporting antioxidants to the large intestine.

Fibre binds up to 80 percent of cancer-inhibiting antioxidant polyphenols in fruit and vegetables, and thus protects the antioxidants from early digestion in the stomach and small intestine.

The researchers have noted that fibre acts as an antioxidant trafficker by safely transporting antioxidant nutrients to the colon and imparts protection against colon cancer.

Antioxidants are substances that may protect your cells against the effects of free radicals, molecules produced when your body breaks down food. They can damage cells, and may play a role in heart disease, cancer and other diseases.

Cells in fruits and vegetables are 'opened' allowing nutrients to be released when they are juiced, puréed or chewed.

Researchers found that after being released from the cell 80 percent of available antioxidant polyphenols bind to plant fibre with minimal release during the stomach and small intestinal phases of digestion.

Fibre is able to safely and effectively transport polyphenols to the colon where these compounds may have a protective effect on colon health as they are released during plant fibre fermentation by gut bacteria.

This research can also compel to think fresh juice lovers who are throwing out antioxidants along with the fibre-rich pulp they discard.