Want to know all the latest in nutrition research but don’t have the time to read journal article after journal article? Lucky for you I’ve summarized a few of the most recent journal articles published right here in one place!
Maybe we should be eating several meals a day? A study that was conducted in men and women (aged 40-59) found that those who had 6 or more meals a day, compared to those who had fewer than 4 meals a day had:
– lower BMI’s
– lower calorie intake
– consumed more low calorie, but nutrient rich food
Maybe we should be eating more blueberries? A recent study in 48 pre-/and hypertensive post-menopausal women, showed that after 8-weeks of consuming freeze dried blueberry powder (22g = 1 cup fresh):
– blood pressure decreased
– arterial stiffness decreased (good for blood flow)
– Nitric oxide increased (good for vessel health)
I really liked that this study included a chart that compared the freeze dried powder to the placebo as well as to 1 cup of fresh blueberries.
Maybe we should be eating a vegetarian diet if we’re over weight? A recent meta-analysis (study looking at multiple studies) that looked at weight changes in individuals adopting a vegetarian diet found that mean body weight was decreased however, greater changes were found in studies with:
– higher starting weights
– less females and more males
– older participants
– weight loss as a primary goal
I didn’t like that this study included all types of plant based diets together (vegan, lacto-ovo-vegetarian, etc.) but I understand that they had to because there were very few studies and they were of varying qualities. This study also shows that this type of intervention may not work for everyone, particularly women, those who do not have a lot of weight to loose, and younger people.
Maybe we should be substituting coconut oil for olive oil? A recent meta-analysis that looked at replacing long-chain triglycerides (found in canola, olive, and vegetable oils) with medium-chain triglycerides (MCT found in coconut oil) found slightly lower body weights and fat deposits in those who replaced with MCT. However, the studies included varied in dose of MCT, length of the study, and how many calories the participants ate. The authors also detected commercial bias in several of the studies and many of the trials lacked enough information for a quality assessment to be done.
Long story short: more good quality research needs to be done in the area (think blinded, randomized, placebo-controlled trials).
Let’s chat! – Let me know if you’ve learned something new, and maybe, more importantly if you’ll be eating more blueberries in your diet?
Remember, this is the latest in published scientific research. If you’re interested in making any dietary or lifestyle changes talk to your doctor, dietitian, or other health care provider for the latest clinical advice.