Questions about nutrition that don’t fit into any of the categories!
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Are sweeteners bad for gut health?
Some evidence has suggested frequent consumption of artificial sweeteners may reduce diversity within the gut microbiota and may actually promote growth of bad bacteria. This will ultimately promote inflammation (damage) within the gut. This is a concept that is backed by theory, but the evidence supporting it is far from conclusive. Something we can more confidently say is that the ingestion of polyols (alcohol sugars such as xylitol, erythritol, sorbitol, mannitol and maltitol) can promote a healthy and diverse gut microbiota, reducing bad bacteria and thus lowering inflammation within the gut. These polyols can have a laxative effect however if people overconsume them, so if someone is introducing them to the diet it may be sensible to do so gradually to build tolerance.
Can a high calcium diet affect Type 2 diabetes?
In an observational study of 83,000 post-menopausal women, vitamin D and calcium intakes were protective against the development of Type 2 diabetes; but this finding needs to be confirmed in clinical trials before firm recommendations can be made. However, full fat milk and dairy foods, which are good sources of calcium, have also been shown to reduce the risk of developing Type 2 diabetes. Therefore consuming two to three portions of whole fat dairy foods on a daily basis has not been shown to cause harm and may actually be good for health by reducing diabetes risk.
Is “inulin” something that may be beneficial to people?
Inulin is a soluble fibre that has been linked to several health benefits. Asparagus, garlic and onions are rich sources, but it is also added to many foods and can be taken as a supplement. It functions as a prebiotic (a food source which feeds the beneficial bacteria that live in the gut). Gut bacteria convert inulin and other prebiotics into short-chain fatty acids, which nourish gut cells and are thought to provide several health benefits. Inulin is considered safe but can cause digestive problems (especially in people with irritable bowel syndrome). Therefore it is best to gradually increase consumption to build tolerance. More information can be found here.
Are breakfast cereals the best way to start the day?
These are made by processing and refining grains. Most breakfast cereals offer a poor fullness factor and are carb heavy, containing both starches and sugars. High intakes have potential adverse health effects as they may cause high insulin levels. If you are going to have breakfast, breaking the overnight fast with a source of good quality protein such as eggs with vegetables e.g. mushrooms, or whole natural yoghurt along with a low carb fruit e.g. berries and/or nuts is a much healthier alternative.
Will consuming cinnamon help my insulin to work better and reduce insulin resistance?
Cinnamon is a spice that has been used as an ingredient throughout history and is made from the inner bark of trees. It contains antioxidants and thus believed to have anti-inflammatory properties. Some studies have shown it to have health benefits such as reducing insulin resistance, blood glucose levels and risk factors for heart disease. However, others have shown no benefit and clearly more research is required. In the meantime, if you like cinnamon, add it to your cooking but don’t waste money on supplements.
I’ve heard that chromium will improve my tolerance to carbs, is this true?
Chromium is a mineral that is involved in carb and fat metabolism and being deficient may predispose you to carb intolerance. However, chromium is highly available in many foods such as eggs, whole-grain products, coffee, nuts, green beans, broccoli, garlic, seeds and meat. Therefore, if you are consuming a varied diet, it is very unlikely that you will be deficient. Studies looking at the health benefits from supplementation show mixed results and currently there appears to be no advantage from taking supplements. Save the expense and consume real foods instead!
What is the difference between white fish and oily fish?
Generally speaking, all types of fish are good for you. They are high in many nutrients such as high-quality protein and various vitamins and minerals. However, some fish are better than others, and the oily types of fish are considered the healthiest. That’s because fatty fish like salmon, trout, sardines, fresh tuna (not tinned) and mackerel are higher in fat-based nutrients. This includes fat-soluble vitamin D, a nutrient that many people are deficient in. Fatty fish are also much higher in omega-3 fatty acids. These fatty acids are crucial for your body and brain to function optimally, and are linked to reduced risk of many diseases. To meet your omega-3 requirements, eating oily fish at least once or twice a week is recommended. This is the best form of omega-3 but if you are vegetarian or don’t eat fish, you can obtain it from other sources.
Why are probiotics and prebiotics promoted as being beneficial for our gut bacteria? I thought all bacteria was harmful?
There are more bacteria in your body than there are body cells. But, believe it or not, most of these bacteria are good for you and help to keep you healthy! Getting the right balance of bacteria, especially in your gut, has been shown to help with weight loss, improved digestion, an enhanced immune system, better skin and a reduced risk of many diseases. This is where probiotics and prebiotics come in. Probiotics are foods or supplements that contain these friendly bacteria, and these help to populate our gut with health-boosting bacteria. Examples of probiotic foods include yoghurt, kefir, sauerkraut, tempeh and kimchi. Prebiotics are types of dietary fibre that feed the friendly bacteria in your gut. This helps the gut bacteria produce nutrients for your colon cells and leads to a healthier digestive system. Examples include garlic, leeks, onions, asparagus, apples, cocoa, flaxseed and seaweed (marine algae).
Will a high protein diet help me lose weight?
The reference nutrient intake (RNI) for protein is 0.75g per kg of body weight; so for a 70kg individual, they would be recommended around 50g protein per day. Consuming adequate protein may help you feel fuller for longer and therefore less likely to snack between meals. In fact breaking an overnight fast with a meal containing good quality protein such as eggs has been shown to reduce food intake later in the day. However, if you eat protein to excess you may convert the leftover that the body doesn’t need for growth and repair into glucose. This may then increase your insulin levels resulting in insulin resistance and weight gain. Therefore, the message is to consume protein in moderation and the X-PERT Nutrition for Health model recommends that we have 2 to 4 portions of good quality protein per day unless you are fasting.
I’ve heard that we should all take vitamin D supplements, why is this?
Vitamin D is the only vitamin that can be made within the body, although it is dependent on sunlight exposure. It is a vitamin essential to life. Reduced levels of vitamin D may increase the risk of cardiovascular disease and Type 2 diabetes as it is associated with insulin resistance and dysfunction of the cells in the pancreas that make insulin. Higher levels of vitamin D may also aid in weight loss although further clinical trials are needed to confirm this. Good sources of vitamin D are oily fish, seafood, liver, eggs and wild mushrooms. Most people could benefit from having more vitamin D, and the UK government recommends that everyone should consider taking 10mcg of vitamin D as a supplement from September until March when they are less exposed to sunlight.
Is vitamin K2 the forgotten vitamin?
Most people have never heard of vitamin K2. This vitamin is rare in the Western diet but it plays an essential role and may just be the missing link between diet and several diseases. The main function of vitamin K2 is to help regulate where calcium ends up in the body. Calcium build-up in the arteries around the heart is a risk factor for heart disease and studies have shown that a higher intake of K2 is strongly associated with a reduced risk of heart disease. Vitamin K2 also plays an essential role in bone health and studies suggest that it can help prevent osteoporosis and fractures. Vitamin K2 is mainly found in certain animal foods and fermented foods. Rich sources include high-fat dairy products from grass-fed cows, cheese made from raw milk, liver and other organ meats, egg yolks and fermented foods like sauerkraut, natto and miso. If those foods are inaccessible to you and you are concerned about heart disease or bone health then you may wish to explore supplementation.
Will intermittent fasting make me lose muscle mass?
Several studies have shown that there is no detrimental effect on muscle mass of undertaking intermittent fasting. A significant loss in muscle mass is very unlikely, as your body will preferentially utilise body fat over muscle if it can. Keeping your insulin levels low will ensure that this is the case. Furthermore, ensuring that you break your fast with nutrient-dense foods, including adequate protein, will enable your body to replenish nutrient stores.
Autophagy is the process whereby the body breaks down old cells, creates new ones and recycles any nutrients contained within. It has been suggested that fasting can help promote this process, which may offer health benefits to the individual.
Undertaking HIIT training alongside fasting may also help you to maintain muscle mass.
What is the Cambridge Diet Trial and can it help me put my type 2 diabetes into remission?
This is also known as the DiRECT Study and was funded by Diabetes UK, led by Professor Roy Taylor at Newcastle University. It started in 2011 with 11 patients and was then tested with a further 30 patients before receiving funding to undertake a full randomised controlled trial with 298 patients. The results of this trial have just been published and have shown that at 12 months, almost half of participants achieved remission to a non-diabetic state and off antidiabetic drugs. The 800 calorie diet, undertaken for a minimum of 8 weeks, used the Cambridge Weight Plan, consisting of low calorie liquid meals (shakes and soups).
Although it isn’t the only way to for individuals with prediabetes or type 2 diabetes to halt or reverse the progression of their condition, it does now provide another evidence-based option. It is encouraged that this diet is undertaken under medical supervision and this is essential for individuals taking medication that increase risk of hypos such as sulphonylureas and insulin.
THE FAQ FORUM IS “READ-ONLY”, SO YOU WILL NOT BE ABLE TO ADD COMMENTS TO THIS THREAD. IF YOU HAVE ANY ADDITIONAL QUESTIONS OR WOULD LIKE TO DISCUSS ANYTHING RELATED TO WHAT YOU HAVE READ HERE THEN PLEASE RETURN TO THE MAIN FORUM
