From eNewsletter 11/13/2023
DID YOU KNOW that it doesn't take much movement to vastly improve your well being?
A short walk every half hour saw blood sugar spikes after a meal reduced by almost 60%, according to a study from Medicine & Science in Sports & Exercise. On the flip side, irrespective of whether a person exercised, if they sat for more than 12-13 hours a day, they were more than twice as likely to die early, compared to people who sat the least.
The results of a recent study in JAMA Oncology suggest that even short periods of intense, intermittent physical activity lasting 1 or 2 minutes are associated with a lower risk for cancer.
The moral of the story? Get up and move every 30-60 minutes.
In Today's Issue
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Optimize Protein Absorption
Steve: Depending upon your genetic makeup, some who choose vegan or vegetarian diets to improve their health often suffer declining health instead. Here's some of the latest research on why you should always consult a knowledgable health professional before eschewing animal protein.
Veganism
Children following a vegan diet are at higher risk of nutrient deficiencies than children that include animal proteins. A study from Medrxiv found vegan children are more likely to have a lower intake of protein, energy, vitamin B12, vitamin D along with omega 3 fatty acids putting them at greater risk of bone loss, particularly if they don’t take dietary supplements.
According to a study in Nutrition Reviews, children and adolescents on plant-based diets, especially those on vegan and macrobiotic diets, may be at risk of developing vitamin B12 deficiency.
According to a study from Advances in Nutrition, current evidence does not support that a vegan-type diet will enhance performance, adaptation, or recovery in athletes. However, vegan diets consumed spontaneously may induce suboptimal intakes of key nutrients, most notably quantity and/or quality of dietary protein and specific micronutrients such as iron, calcium, vitamin B12, and vitamin D.
Vegetarianism
Results of a Nutrients study show that adherence to a plant-based diet is associated with decreased bone mineral density. Furthermore, a negative association was found between plant-based diets and osteopenia, which was more significant at the lumbar spine compared to the femoral neck.
Animal Versus Plant Protein Bioavailability
Two ounce portions of pork and eggs resulted in greater essential amino acid (EAA) bioavailability then black beans and almonds in young and older adults. Pork resulted in greater EAA bioavailability than eggs. There were no differences in EAA bioavailability between black beans and almonds, as reported in Nutrients.
Choline
Given the association of higher choline intakes with egg consumption, increasing usual egg intake in infants and young children, if not allergic, elevates the percentage meeting the established adequate intake for choline intake and thus, improves choline adequacy in childhood.
Cow's Milk Protein
In addition to vegan and vegetarian diets, dairy protein intake should also be individualized as high intakes of dairy products may be associated with an increased risk of prostate cancer in some men, according to a study in British Journal of Nutrition.