Lessons from Last Year

We've learned some new information to improve our health taken from research from the last year.  Some of the research results need further studies but can glean some good changes to take into the new year.  The following is a retrospective from the "Fitness/Nutrition in the News" section of my monthly newsletter with some updates and detailing some specific changes that can be implemented now.  Welcome to the new year as we learn more, and let's keep pushing the boundaries of achieving long-term health and wellness!

• Saturated Fat in Dairy Foods: Good or Bad? -   For years we're been advocating on how to reduce the saturated fat in dairy foods to prevent cardiovascular disease.   This is by pushing for non-fat and low-fat yogurts, milk, cheese and so forth.  The latest evidence from studies appear to say these saturated fats in dairy aren't as bad as previously thought.  Therefore, the saturated fat from certain types of dairy may be protective of heart health.  The information is still preliminary - in terms of the types of dairy foods that may be protective.  So continue to moderate the amount of saturated fat from dairy in your diet until there is further evidence that can provide more guidance.  There is no change regarding the saturated fats in other foods, continue to limit the sources of saturated fats that are fatty meat, palm and coconut oil.


• Update on Artificial Sweetener: Aspartame -  World Health Organization (WHO) claim that diet sodas sweetened with aspartame were ineffective for weight loss and "possibly carcinogenic" (cancer-causing).  This analysis also found that companies and industry groups paid dietitians to encourage viewer to eat candy and ice cream containing aspartame, adding to the contradictory messages on scientific evidence for healthy eating.  To be cautious, avoid artificial sweeteners in drinks, try carbonated water with citrus or a light touch of juice for flavor.  Plain filtered water will always be good for you.


• Artificial Intelligence (AI) for Nutrition Advice -  The increasing popularity of using artificial intelligence such as ChatGPT for nutrition advice has spurred research on AI diets.  This initial study focused on the reliability of AI recommended diets for those with food allergies.  ChatGPT was asked to assess 56 different diets based on food allergens to avoid.  Experts assessed the results and found a moderate level of credibility, with instances of misinformation and incomplete guidance.  Additionally, generated diets produced common errors in portion sizes and calories.  Many of the these AI generated diets turned out to be monotonous and repetitive.  Currently, it doesn't sound like it's time to give up on a nutritionist.  A nutritionist can provide a personalized approach to meal planning based upon your food preferences, coupled with guidance on how to sustain change over time.  Health coaching is a valuable part of developing new habits in nutrition and lifestyle.


• Sweetener Erythritol, Heart Attack and Stroke -  Erythritol is a sugar alcohol used as a low calorie sweetener.  It can be found in beverages, snacks, candy, gum and toothpaste.  A recent Cleveland Clinic study found those with higher levels of blood erythritol were at a higher risk of heart attack and stroke.  Erythritol appears to contribute to blood clots.  These initial findings are unclear as to whether the blood levels of erythritol on their own increased these risks or if it was related to high levels of erythritol in their diet.  Additionally, the body is able to synthesize erythritol.  At this time it appears more studies on erythritol are needed.  However, consider varying your sweeteners and don't rely heavily on erythritol as your sole sweetener.


• Ultra-Processed, Ultra-Bad -  Many popular packaged foods are considered ultra-processed foods - breads, cereals, snack chips and frozen meals.  They may have unusual combinations of flavors, with additives and manipulated textures that are not natural (found in nature).  The body digests whole or unprocessed foods differently. Including, accelerated speed of digestion and absorption that can led to greater spikes in blood sugars and insulin levels.  Plus, broken links between nutrients that may present foods that the digestive system may not recognize.  These types of foods are a delivery system for excess salt, sugar, fat, flavors and additives.  The enhanced flavors and textures may trigger compulsive eating and cravings leading to an inability to regulate quantity of foods eaten. The ultra-processed foods are easier to consume (chew and swallow) which can lead to over-eating.  Studies has shown when participants were given ultra-processed foods they ate more, ate faster and absorbed more calories.  Possible influences on the absorption of the nutrients and how the body recognizes these nutrients can lead to nutritional deficiencies.  Other concerns are gastrointestinal (GI) issues with lack of fiber and how the GI recognizes this new form of food.  Furthermore, this overly hygienic food may result in changes or imbalances to the gut bacteria.  Given what we currently know about ultra-processed foods, try to eat a mostly whole foods diet; one where the foods are easily recognized in nature, while occasionally having ultra-processed foods in the diet.

Happy New Year!  Cheers to your health!

Here are few reasons to see a nutritionist/personal trainer/health coach: relieve tension and stress in the body, properly train or progress in an activity, improve your microbiome, assess nutrient intake, disease prevention through evidence-based diets, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 

Free introductory 15-minute appointments are also available.