Time Restricted Eating Right for You?
From eNewsletter 11/8/2021
DID YOU KNOW that a study in Nutrients found packaged foods containing fewer ingredients associated with negative public health outcomes are more likely to be labeled organic? While previous studies comparing organic and conventional foods focused primarily on nutrient composition, this study examined ingredient characteristics, including processing. Compared to conventional foods, organic foods in this dataset had lower total sugar, added sugar, saturated fat and sodium content. Moreover, a product was more likely to be classified “organic” the more potassium it contained. While many processed foods, even organic, are not optimal, this is yet another study showing that organic is healthier than conventional.
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Have a happy, healthy day! Steve and Bonnie Minsky
In Today's Issue
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Well Connect Feature: Changing the Way We Think About Our Immune System: Part Two
Menu Savvy: Get Kids to Eat More Veggies
Genetics Update: SNPs Linked to Overweight & Obesity
Brand Buzz: Personalized Grocery Shopping / Coconut Watermelon Treat
Intelligently Active: Exercise and Inflammation
Green Lifestyle: Green Space
Wild Card: Let's Talk Turkey
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Time Restricted Eating
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Time Restricted Eating
Steve and Bonnie: Maintaining an eating schedule, and giving your cells a break from processing food, can cut down on circadian disruptions that meddle with the functions of cells and are linked to a host of metabolic health problems. In a new study on time-restricted eating in Endocrine Reviews, scientists argue that the golden ratio of time spent eating to time spent fasting is 8 to 16 hours. The 8:16 time breakdown is a popular choice for adherents of intermittent fasting, but the authors of the paper do draw a distinction between intermittent fasting and time-restricted eating that’s important to distinguish. Intermittent fasting implies some kind of caloric restriction. Time-restricted eating does not. In time-restricted eating, a person abstains from food during the same window of time each day. Generally, this means carving out 14 to 16 hours free of food. For obvious reasons, these no-food hours usually align with sleep. By not eating for 14 to 16 hours, you give your body a chance to utilize the glucose it accumulated when you last ate, without having to process another load. Here is the latest research on Time Restricted Eating (TRE), also called Time Restricted Feeding (TRF):
A study in Nutrients promotes the use of TRE as a novel, safe, and feasible intervention for primary and secondary breast cancer prevention, as well as tertiary prevention as it relates to cardiovascular disease in breast cancer survivors.
A study from Journal of the American College of Nutrition called TRF a more easily adaptable form of intermittent fasting to improve body composition and metabolic health while maintaining fitness and muscular function.
A study in Nutrients suggests TRE can be applied as a lifestyle strategy to manage body weight and cardiometabolic risk factors among young adults with late night habits or sleep deprivation.
A study in Cell Reports states that while age and sex do affect the outcomes of TRE, it delivers multiple health benefits for young and old of both sexes, and may be a valuable intervention for type 2 diabetes, fatty liver disease and liver cancer, and even infectious diseases such as COVID-19.
In a Nutrients trial, adherence to a 4-week TRF dietary intervention decreased fat mass and maintained fat-free mass, while not affecting running performance, in trained male endurance runners.
We want to be crystal clear that TRE is not for everyone. If you are following a prescribed eating style that works for you, we are not advocating you switch to TRE. Those with existing blood sugar imbalance diagnoses, or those with a family history of blood sugar imbalances, should not adapt to this eating style unless you work with a knowledgeable health professional. And if you are considering this eating style, consult with your health professional first to ascertain if it would be the proper choice for you.