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Whole Grains Health

7 Unhealthy Nutrients for Longevity to Limit Daily



Healthy nutrients such as folic acid and iron should also not be eaten in excess as you get older.

Credit: AleksandarNakic / E + / GettyImages

Healthy eating and healthy aging go hand in hand: the more nutritious foods you pile on your plate (paired with other good habits like regular exercise and managing stress), the higher your likelihood of long life.

But excessive consumption of certain nutrients can increase your chances of developing some chronic diseases and worsen your ability to age gracefully.

Avoid potential harm and live longer by limiting these seven nutrients.

Excess sugar can sabotage your health, especially as you age.

Ingesting too much sugar can increase your risk of diabetes and increase your triglyceride levels, potentially leading to heart disease, says Phyllis Famularo, DCN, RD, CSG, a nutritionist specializing in gerontology. Additionally, a diet high in processed foods, including sugar, has been linked to obesity, she adds.

Instead, try your best to include more vegetables in your meals, stick to smaller servings of carbohydrates, and check food labels for added sugars, says Angel Planells, RDN, FAND, a nutritionist with experience in aging and feeding older adults and more Spokeswoman for the Academy for Nutrition and Dietetics.

If you want to age healthily, eliminate foods that contain nitrates from your daily menu.

Nitrates are compounds used to maintain and improve the appearance of certain foods, including processed meats like ham, bacon, deli, and hot dogs, Planells says.

In excess, foods containing nitrates, which are also prone to high-sodium products, can lead to heart disease by hardening and constricting the arteries, says Famularo. And they also seem to be related to the development of diabetes, she says.

Also, some research has found that consuming these foods in large quantities can increase the incidence of a wide variety of cancers, adds Planells.

The Takeout: While it’s okay to enjoy these every now and then, try to cut these nitrate-rich foods out of your diet.

While you need sodium to survive, in excess it can be harmful to your health. “Too much sodium can lead to high blood pressure and heart disease,” says Famularo.

Unfortunately, it’s all too easy to overdo it in the salt department. That’s because some foods – like highly processed packaged foods or restaurant foods – can contain up to 1,400 milligrams of sodium per serving, Planells says.

For context, it is recommended that we take less than 2,000 milligrams of sodium per day, Planells says. Still, the average American ingests over 3,200 milligrams a day.

Again, checking the food labels is key. Anything with a daily value of 20 percent (DV) or above is considered a high sodium food. To reduce your sodium, opt for foods that are less than 700 milligrams per serving and increase your fruit and vegetable intake, says Planells.

Artificial trans fats – artificial substances used to improve the taste, texture, and shelf life of processed foods – are such a health stumbling block that they have been classified as unsafe by the U.S. Food and Drug Administration (FDA).

Here’s why: trans fats can raise your bad cholesterol (while lowering your good cholesterol) and increase your risk of heart disease, stroke, and type 2 diabetes, according to the American Heart Association.

In addition, a diet high in trans fats can also damage your brain health. A study in neurology conducted in October 2019 found that people with higher levels of artificial trans fats in their blood were more likely to develop Alzheimer’s or dementia.

And while the FDA has banned them from most foods, a product can be considered “trans fat-free” if it contains less than 0.5 grams of trans fat per serving, says Planells. While this sounds like a tiny amount of trans fats, those small servings can add up over time.

To avoid the trans fat trap, limit your intake of fried foods, fast foods, animal foods (like red meat and dairy products), margarine, non-dairy cream, crackers, cookies, cakes, pastries, and some frozen foods (like pizza), says Planells.

Like trans fats, excessive amounts of saturated fats can inadvertently increase the risk of developing certain health problems with age.

Diets high in saturated fats combined with high-sodium foods can contribute to heart disease, diabetes, obesity, and other chronic conditions, says Famularo.

Famularo recommends limiting saturated fat to 10 percent of your daily calories. One way to do this is to reduce your intake of animal products. “Moving on to a plant-based diet is the best way to reduce saturated fats, which are primarily found in foods of animal origin,” she says.

Planell agrees that you should fill your plate with plants like fruits and vegetables, and choose whole grains, legumes, and healthier fats like olive oil.

Folic acid is a B vitamin found in leafy green vegetables, fruits, beans, and fortified breads and grains. It helps the body make new cells and is especially important for pregnant people as it helps prevent neural tube defects in the growing fetus, says Famularo.

“However, some research has shown that too much folic acid can cause peripheral neuropathy (a type of nerve damage) in older adults,” explains Famularo.

Therefore, always talk to your doctor before taking folic acid supplements.

According to the US National Library of Medicine, we need iron for many functions, including transporting oxygen from our lungs to all other parts of our body.

But our iron needs often change as we age. For example, when a person goes through menopause, their need for iron drops significantly, says Famularo.

And if you continue to consume more iron than your body needs, it can be detrimental to your health. In fact, excess iron can build up in tissues, particularly the liver, pancreas, heart, joints, and brain, and can contribute to certain cancers and diabetes, says Famularo.

Therefore, always check with your doctor to make sure it is safe to take an iron supplement.

Whole Grains Health

Harness the power of the body’s hormones for better health



When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Whole Grains Health

Types of Millets And How Beneficial it is in Losing Weight



Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Whole Grains Health

Adherence To a Mediterranean Diet Lowers Risk of Diabetes



Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020).

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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