Heart Health and Women: Part 1

Posted by & filed under Heart Health, Lifestyle Articles.

Some people may not realize that heart attacks are a leading cause of death in women.  With that in mind, the Calorie Control Council caught up with registered dietitian Robyn Flipse, scientific advisor to the Council, to discuss this important issue and specifically the Go Red for Women campaign which raises awareness of heart disease risks in women. Robyn has participated in the event for several years.

Robyn, please tell us about the Go Red for Women event.  What happens at the event, can you describe it?

Go Red for Women® is a nationwide event each February sponsored by the American Heart Association, with support from The Heart Truth®, to raise awareness about heart disease in women and support educational programs and research to prevent it. The Red Dress® has been adopted as the national symbol for the movement, and wearing something red on National Wear Red Day® helps kick-off the annual campaign on the first Friday in February. A highlight each year is the Red Dress Collection® fashion show in New York featuring red dresses created by top designers and worn by celebrities, fashion models and heart disease survivors.  I have attended this event several times and while the focus is on the gorgeous gowns and beautiful people on the runway, the night is really much, much more. Throughout the evening the personal stories of women who have been affected by heart disease are shared and millions more women across the country who are watching the broadcast get to hear what they can do to protect their own hearts and those of the ones they love. The compassion of these women who have beaten the odds is the most inspiring part of the night.

What is the purpose of the Go Red for Women event?

The most important purpose of the Go Red for Women® movement each year is to make the public aware that cardiovascular diseases are the number one cause of death among women – it is not just a man’s disease! The simple message to “know your numbers” (blood pressure, cholesterol, blood sugar and body mass index) empowers women to take action by learning what their risk factors are and discussing ways to control them with their health care provider.  The next step is for every woman on this journey to tell other women how they, too, can take action, to improve their heart health.

Robyn, how did you become involved in the Go Red for Women event?

I became involved with Go Red for Women® in 2009 when I was invited to serve on a panel organized by the American Heart Association to discuss lifestyle changes women can make to improve their heart health. As the only registered dietitian on the panel, it was my job to explain the dietary choices that can help reduce excess weight and lower blood pressure, blood sugar and cholesterol levels. I was thrilled to have the opportunity to emphasize the many foods that can be part of this healthy lifestyle, such as brightly colored fruits and vegetables; whole grain breads and cereals; all types of beans, seeds and nuts; a variety of fish; lean meats and poultry; lower fat milk, yogurt and cheese; plus cooking essentials like olive oil, herbs and spices and a little wine. And since women often “set the menu” for the rest of their household, I always felt that I was helping an entire family with every woman I reached.

Why is this event important to you?

I have always been a proponent of any public health campaign that focuses on disease prevention since I truly believe,if given the choice, we would all prefer to live our lives free of pain and illness.  What I have seen in my practice is that there are many people who just don’t realize how much is under their own control when it comes to preventing chronic diseases, like cardiovascular diseases.  And for many women, they do not realize they have the same risk as a man of dying from a heart attack or stroke after they reach age 50, so Go Red for Women® is important to me because provides all of the information, resources and support women need to keep heart disease off their medical history checklist.

Stay tuned for more important heart information as we hear from Dr. Peterson and Robyn Flipse in Part 2 of this series.  This doctor and dietitian team will share some of their concerns related to heart disease and women and what you can do as a woman (or how you can help a special woman in your life) stay heart healthy.

Robyn Flipse, MS, MA, RDN is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

PHOTO: Courtesy American Heart Association. The American Heart Association is a qualified 501©(3) tax-exempt organization. *Red Dress ™ DHHS, Go Red ™ AHA ; National Wear Red Day® is a registered trademark.

Take Fiber to Heart

Posted by & filed under Fiber, Heart Health, Lifestyle Articles.

Most of us have heard we need to add more fiber in our diet. But did you know fiber can help build healthier hearts? Three of fiber’s properties are at the core of heart health: solubility, viscosity and fermentability.

Solubility

The ability of fiber molecules to dissolve in water is called solubility. Soluble fiber dissolves in water compared to insoluble fiber, which separates from water when mixed together. Both types play an important part in heart health.

Soluble fiber in the diet helps decrease cholesterol. Evidence suggests that soluble fiber traps bile salts in the gut so they can be eliminated rather than being recycled through the body. The body then uses cholesterol from your bloodstream to make new bile salts, thus reducing blood cholesterol. Bile salts help with the digestion of lipids by making dietary fats more accessible to digestive enzymes.

Viscosity

Insoluble fiber in the diet has higher viscosity, or thickness. Since it does not dissolve in water and remains intact through the colon (or large intestine), insoluble fiber can help you feel full and satisfied (discouraging overeating) while keeping your bowel movements regular. When you keep an eye on your weight, you decrease the risk of cardiovascular disease that can come from being overweight.

Fermentability

A healthy environment in the stomach, or gut, is important to build and maintain. Both soluble and insoluble fiber moves along the gastrointestinal (GI) tract into the colon where bacteria ferment the fiber into short chain fatty acids (SCFAs) — fuel for intestinal cells and bacteria for the colon. Fibers with low fermentability provide bulk to the stool, which is associated with a boost in colon health and regularity. Fibers with high fermentability produce SCFAs that can reduce the amount of cholesterol in the liver.

Together, both insoluble and soluble fibers can help reduce the risk of cardiovascular disease. Examples of soluble fibers include beta-glucan, inulin, polydextrose, and soluble corn fiber while common sources of insoluble fibers include the skins and seeds of fruits.

Getting Recommended Fiber per Day

The average American adult should consume 14grams of fiber for every 1,000 calories of food. For an average adult, this means a daily intake of 25g (female) or 38g (male). Many fibers provide some heart healthy benefits. For example, 3 grams of oat bran fiber can reduce blood LDL cholesterol levels significantly when part of a healthy diet.  Look for fiber content in food on the Nutrition Facts label.

Boosting Fiber Intake

Here are some surprisingly easy ways to increase your fiber intake.

  1. Start off with a breakfast that’s high in fiber by choosing a cereal or yogurt that is high in fiber. Some smoothies and some juices can also be a great tasting source of fiber.
  2. Add avocado to a sandwich made with high fiber bread.
  3. If you are looking for a snack, consider eating some hummus and vegetable sticks or a granola bar that’s high in fiber.
  4. Consider adding high fiber seeds, nuts, or grains to your salad to help keep you full and increase your fiber intake.
  5. Keep the peel on your fruits and veggies like apples, cucumbers, eggplants and potatoes. These skins provide a few extra grams of fiber.

The post Take Fiber to Heart appeared first on Fiber Facts.

Heart Healthy Desserts

Posted by & filed under Aspartame, Healthy Diet, Heart Health, Lifestyle Articles.

Most of us know what we’re supposed to do to live a healthy lifestyle. Recommendations include eating well, being physically active, reducing stress and getting enough sleep. But, we all know that is easier said than done. While cardiovascular disease remains the leading cause of death for both men and women in the US, the good news is heart disease is largely preventable.

Improving your heart health does not mean drastic changes that leave your diet lacking in flavor and texture. It’s possible to achieve a healthy diet that includes the appropriate amounts of fat, calories and added sugar that is enjoyable. Start by making healthy treats for you and your loved ones. You don’t need to be a professional baker to incorporate these easy techniques at home.

Save Time

If you’re running late or barely have a minute in your day to catch your breath, let your microwave be your chef. Slice an apple, top it with your favorite topping, such as cinnamon and fruit flavored diet soda, and microwave on high for 10 minutes or until apples are tender.

You can also put a small dish in the toaster oven if you want to multi-task around the house. Prepping the apples ahead of time and putting them in the oven or microwave at the end of dinner can provide a warm dessert after your meal. This also gives you 10-15 minutes to digest and allow enough time for satiety cues to kick in, so you may be less likely to overeat dessert.

Simple Ingredients

Sometimes, the most challenging part of making a recipe is the ingredients list. Scouring the grocery store for a long list of items can be time-consuming and overwhelming, but did you know you can bake a cake by using a cake mix and a can of diet soda? By omitting the add-in ingredients the recipe usually calls for, you cut time and calories!

Try this Easy Chocolate Cherry Cake recipe.

Add Fruits and Veggies

Many recipes allow you to use pureed fruit or vegetables as substitutes for eggs and oil in a baking recipe to reduce the total fat content of the recipe and increase your intake of fruits and vegetables. For example, you can use canned pumpkin, apple sauce, sweet potato or ripe bananas. The batter will be thicker when using these ingredients, but the end product will not lack in taste. Try a brownie recipe that only needs two ingredients.

Try this Easy Pumpkin Brownies recipe.

Wait Time

Do you have a recipe that requires 30 minutes of baking? Use that time to do something physical. Take the dog on a walk, play a game with your children, or try a new workout video. Just make sure to set a timer that you can hear! See if you’re toaster oven turns off automatically and fits the dish you are baking. Even a few minutes of moderate activity throughout the day will help you achieve the recommended physical activity amounts of at least thirty minutes a day to improve overall cardiovascular health.

The post Heart Healthy Desserts appeared first on Aspartame.

Body of Evidence Supports Safety of Stevia Sweeteners

Posted by & filed under Media Room, Microbiome, Stevia.

(Washington, D.C.) — A recently published study in the journal Molecules by Markus et al. attempted to evaluate the possible impact of stevia-based sweeteners on bacterial communication pathways through an in-vitro study, meaning it was not conducted in humans.  However, the study’s conclusions do not align with existing evidence backing the safety of stevia, which has been thoroughly reviewed by scientific and regulatory authorities all over the world including the United States Food and Drug Administration, European Food Safety Authority, Health Canada, as well as the World Health Organization.  A comprehensive study published in 2019 reviewing research on the effects of low- and no-calorie sweetener (LNCS) intake on the gut microbiome, including steviol glycosides, concluded that there is no clear evidence of adverse effects on the gut microbiome for LNCS consumption. While it is accurate that the composition of the human gut microbiota is influenced by many dietary factors, Markus, et al. show no evidence of adverse effects of stevia on human health.

Given that the current study was conducted in-vitro, it should be noted that the reported results are not applicable to real life scenarios nor normal dietary patterns or exposure. This distinction should be considered before conclusions are used to impact our broader understanding of the safety and benefits of stevia.  Further, the authors’ conclusions should not prevent nutrition and health professionals from feeling confident in recommending stevia to patients and consumers as an option for sweetening foods and beverages without added sugar or excess calories.  As we continue to address public health challenges such as diabetes and obesity, consumers should feel confident in the safety of products that contain low- and no- calorie sweeteners, including stevia.

Summary of “The Effects of Non-Nutritive Artificial Sweeteners, Aspartame and Sucralose, on the Gut Microbiome in Healthy Adults: Secondary Outcomes of a Randomized Double-Blinded Crossover Clinical Trial”

Posted by & filed under Health Care Professionals, Health Professionals, Microbiome.

CITATION & LINK: Nutrients 2020, 12, 3408; doi:10.3390/nu12113408

AUTHORS: Ahmad SY, Friel J and Mackay D.  

REVIEWER: CCC Staff

OBJECTIVE:

  • To determine the effect of sucralose and aspartame consumption on gut microbiota composition using realistic doses of non-nutritive sweeteners (NNS).

BACKGROUND:

  • In recent years, research interest has focused on the interaction between the microbiota and the host and how the human gut microbiota composition may potentially have an effect on the development of certain diseases, such as metabolic syndrome, obesity and diabetes. More recently, NNS research has focused on the effect of NNS on the gut microbiota.
  • There is currently no clinical trial that has investigated the effects of aspartame or sucralose at levels reflecting the high habitual diet soda intake in healthy participants, or has addressed their possible effect on the gut microbiome.
  • This study aimed to determine the effect of sucralose and aspartame consumption on gut microbiota composition, diversity, and community structure and the effect of sucralose and aspartame consumption on short-chain fatty acids (SCFAs) (microbiota metabolites).
  • This is the secondary outcome of a previously published clinical trial.

METHODS:

  • The current study is a randomized, double-blind crossover and controlled clinical trial that took place in the Richardson Centre for Functional Foods and Nutraceuticals (RCFFN) at the University of Manitoba in Winnipeg, Canada.
  • A total of 17, healthy participants, aged 18-45 and of normal BMI, consented to follow and complete a 12-week diet regimen in a crossover design:
    • First four weeks: (Baseline period) No NNS were consumed.
    • Weeks 5-6: Nine participants were randomly assigned to consume aspartame; Eight participants consumed sucralose.
    • Weeks 7-10: (Washout period) No NNS were consumed.
    • Weeks 11-12: All participants consumed the sweetener that they did not previously consume.
  • The amount each participant consumed was determined based on the average body weight in adults to meet 14% of the ADI for aspartame (approximately equivalent to 0.425 g or 10 packets) and 20% of the ADI for sucralose (approximately equivalent to 0.136 g or 10.5 packets). These dosages are based on the patterns of regular soft drink intake in Canadian men and women. The authors note that, while this dosage level is high, it is reasonable and realistic, reflecting the intake of consumers, who drink approximately three cans of diet soda a day.
  • Participants were advised to avoid consuming any NNSs during the study period and were taught about the hidden sources of any NNSs in different foods, beverage products and medication. There were also restricted from consuming alcohol, probiotics and ibuprofen due to their effect on gut microbiota function and composition.
  • All anthropometric and biochemical measurements were performed on the first day after a 10- to 12-h overnight fast. During the intervention periods, a baseline fasting blood and fecal samples were drawn at day 1 and then at the beginning and end of each treatment period (i.e., days 28, 42 and 84).

FINDINGS:

  • The gut microbiota richness and evenness in the fecal samples did not change following aspartame or sucralose consumption.
  • No differences were seen in the number of observed species before or after consumption of either sweetener.
  • Across treatment groups, the relative proportions of the most abundant bacterial phyla and genus-level taxa were similar before and after treatments (p > 0.05), and the microbiota community structure did not show any obvious differences.

CONCLUSIONS:

  • Daily oral consumption of beverages sweetened with 136 mg/day sucralose or 425mg/day aspartame did not measurably effect the gut microbiota in healthy participants.
  • No changes in the gut microbiota structure were detected.
  • SCFAs were also unaffected by aspartame and sucralose consumption.

POINTS TO CONSIDER:

  • Though the intervention period of the current study was relatively short in duration, the inclusion of washout and multiple treatment periods strengthen the design of the trial.
  • The design of this study is also limited, as the primary study was powered to determine the effect of NNS on blood glucose levels, and not their effect on the gut microbiota (an exploratory outcome).

Effects of Sucralose Ingestion versus Sucralose Taste on Metabolic Responses to an Oral Glucose Tolerance Test in Participants with Normal Weight and Obesity: A Randomized Crossover Trial

Posted by & filed under Uncategorized.

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Nichol AD, Salame C, Rother KI AND Pepino MY.

Nutrients 2020, 12, 29; doi:10.3390/nu12010029

Objective

  • To test the hypothesis that sucralose differentially affects metabolic responses to labeled oral glucose tolerance tests (OGTTs) in participants with normal weight and obesity.

Background

  • A recent study found that the ingestion of sucralose before an OGTT increased the plasma insulin response and decreased whole-body insulin sensitivity in people with obesity. However, it is unknown whether this effect was mediated by the perception of sucralose sweet taste in the mouth or by sucralose post-oral effects.
  • The primary goals of this study were to distinguish the acute effects of sucralose ingestion from the perception of the sweet taste of sucralose per se on the metabolic response to glucose ingestion, and to compare such acute effects of sucralose in people who are normal weight and those who are obese.
  • A secondary goal of the study was to assess plasma sucralose concentrations achieved after sucralose ingestion.

Methods

  • This study utilized a randomized crossover design, and evaluated participants on three separate study visits.
  • Participants (10 with normal weight and 11 with obesity) without diabetes underwent three dual-tracer OGTTs preceded, in a randomized order, by consuming sucralose or water, or by tasting and expectorating sucralose (e.g., sham-fed; sweetness control).
  • Indices of β-cell function and insulin sensitivity were estimated using oral minimal models of glucose, insulin, and C-peptide kinetics.

Findings

  • Compared with water, sucralose ingested resulted in a 30 ± 10% increased glucose area under the curve in both weight groups.
  • In contrast, the insulin response to sucralose ingestion differed depending on the presence of obesity showing a decrease within 20–40 min of the OGTT in normal-weight participants but an increase within 90–120 min in participants with obesity.
  • Sham-fed sucralose similarly decreased insulin concentrations within 60 min of the OGTT in both weight groups.
  • Sucralose ingested increased insulin sensitivity in normal-weight participants by 52 ± 20% but showed no effect in participants with obesity.
  • Sucralose did not affect glucose rates of appearance or β-cell function in either weight group.

Conclusions

  • The authors suggest these results demonstrate that sucralose is not metabolically inert and that is differentially affects glucose metabolism in people with obesity and those of normal weight.
  • According to the authors, the results of this study underscore a physiological role for taste perception in postprandial glucose responses, suggesting sweeteners should be consumed in moderation.

Points to Consider

  • It should be noted that the study sample included participants that do not normally consume low-calorie sweeteners. This may or may not have had an effect on intestinal glucose uptake following ingestion and/or glycemic response to oral load.
  • While these findings contradict data which previously reported that sucralose passes through the body and is excreted unchanged, the findings of this study do not provide evidence of any adverse safety effects.
  • These modest findings in a controlled setting do not negate the findings larger, more robust studies designed to specifically assess the safety of sucralose. Such studies have found that sucralose has no effect on carbohydrate metabolism and no effect on short- or long-term blood glucose control or on serum insulin levels, making it suitable for people with diabetes.
  • Sucralose has a long standing record of safety, which a large body of evidence substantiating its safety. The approval process includes the rigorous review of multiple studies, including both human and animal investigations, in order to establish the safety status.

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