by Tanya HAFFNER | Feb 16, 2018 | Hot Topics in nutrition, The Nation’s Health, Surveys and insights
The rise in popularity of vegetarian and vegan diets is in the news, including stories in the Daily Mail INews. This comes following a release by Kantar Worldpanel of supermarket sales figures and analysis of consumer behaviour. It revealed:
- Over January 2018, one in ten shoppers purchased a meat-free ready meal. This has increased by 15% compared with the same time last year.
- During January 2018, 29% of evening meals were now free of meat and fish.
- Britons consumed 3.9 billion meat free evening meals in the 12 months to October 2015. This rose to 4.3 billion in the 12 months to October 2017.
- As a nation, we consumed 87 million more entirely vegan-friendly meals in 2017 than in 2015.
Announcements of product sales and ranges underscore these figures. In just two examples, it was also reported in the news this week that sales of Quorn (a meat substitute product) have increased globally by 16%. Last month also saw Tesco bring out their own vegan range, Wicked Kitchen, highlighting the increasing demand for more plant-based options.
Behind the headlines: the Nutrilicious dietetic view
There are many reasons why we could be seeing an increase in the popularity of meat free meals.
The trend of ‘Veganuary’ (where individuals adopt a vegan diet for the month of January) is likely to have contributed to the findings which related to the month of January 2018.
Richard Allen, a spokesman for Kantar Worldpanel, emphasised increasing access to meat-free foods: “The surge in vegetarian evening meals over the past year is down to the wider availability of products which make eating meat-free more attractive and practical.”
He continued: “Our ideas about what’s healthy are also changing – we’re more focussed on foods that are natural and less processed and eating a varied diet.”
What are the benefits of a plant-based diet?
The evidence for plant-based diets is growing and can offer many benefits. Indeed, the updated ‘Eatwell Guide’ saw that plant sources of protein were listed ahead of animal food sources of protein. The protein group now has the title ‘Beans, pulses, fish, eggs, meat and other proteins’, highlighting the increased role plant-based diets can play.
Benefits of adopting a more plant-based diet include:
Health
- Research has shown that vegetarian and vegan populations tend to have lower blood pressure, cholesterol levels and rates of cardiovascular disease compared to their omnivorous counterparts. This could be due to less saturated fat in the diet and more polyunsaturated fats, in addition to other cardio-protective components in the diet such as soya and nuts.
- Plant-based diets tend to have a more balanced macronutrient profile. For example, the higher fibre content of plant-based diets is often accompanied by lower fat intakes. This can help reduce the energy density of the diet and thus help reduce the total energy (calorie) intake. This could help prevent people being overweight/obese, and therefore any related negative effects and co-morbidities (e.g. type 2 diabetes, increased cancer risk etc).
Environment/sustainability
- Animal foods are resource intensive (energy, land and water) and thus tend to have higher greenhouse gas emissions compared to plant foods per unit weight.
- Modelling work has shown that reducing the amount of animal foods in the diet will make a critical contribution to climate change mitigation.
Economic
- Recent research has suggested that the British government could reduce its healthcare and societal costs by £5.21 billion if just 10 per cent of the UK population emphasised plant-based foods in their diet.
References: Clarkson V, Plant Food Sources of Protein for Optimum Health, Muscle Status and Sustainability – The Evidence and Practice and Schepers J & Annemans L., The potential health and economic impact of plant-based food patterns in Belgium and the United Kingdom. Nutrition 15th December 2017 (in press)
Does this mean meat is off the menu?
Gaining the benefits of a plant-based diet does not have to mean a diet no with meat at all. A ‘flexitarian‘ diet is predominantly plant-based without completely eliminating meat and can be extremely beneficial for health and reducing carbon footprints.
Indeed, meat, poultry and fish are nutritious foods and can provide a range of nutrients beneficial for health. We are advised by the NHS to have two portions of fish per week, one of which is oily. They also advise how meat can fit into the diet.
Takeaway points
We welcome findings that plant-based meals are being explored and becoming more popular. We encourage everyone to enjoy a varied diet featuring a wide variety of plant-based whole foods.
Overall, plant-based eating isn’t new. It’s not radical. And it’s definitely not about cutting things out. A plant-based diet shouldn’t be defined by what it excludes, but by what it includes. The core message is ‘put plants first’. Instead of planning meals around meat, bring veggies, fruits, whole grains, pulses, legumes, nuts and seeds from the side of the plate to front and centre.
It doesn’t have to be wholesale change: many benefits can be achieved by simply reducing intake of meat rather than following a strict vegetarian or vegan diet. We recommend making small steps to include more plant-based foods and meals in your diet, to benefit your health and the planet.
If you do decide to go further, the NHS gives advice on ensuring a vegetarian or vegan diet is balanced. The British Dietetic Association are part of an important alliance with the Vegan Society to share the message that all well-planned vegan diets can support healthy living in people of all ages.
by Tanya HAFFNER | Feb 9, 2018 | Hot Topics in nutrition, Media in context, Surveys and insights
Each week we investigate the nutrition and diet topics making the headlines. This week, the Daily Mail discussed the health profiles of non-dairy milk alternatives.
The article was based on a study in the Journal of Food Science and Technology titled ‘How well do plant-based alternatives fare nutritionally compared to cow’s milk’?
The four most consumed non-dairy milk drinks were studied: almond, soy, rice and coconut milk (all unsweetened varieties). Nutritional values were obtained from the food packaging and the USDA database.
The review discussed the pros and cons of each milks, with the aim to help make consumers be able to make a more informed decision. Their main findings were as follows:
| Coconut milk |
Almond milk |
Rice milk |
Soya milk |
Pros
Low calories
Taste
Cons
No proteins
Rich in saturated fats |
Pros
Balanced diet
Low calories
Taste
Cons
Almond allergy |
Pros
Comparable caloriesCons
Rich in sugar
Unbalanced diet |
Pros
Rich in protein
Balanced dietCons
Taste
Soy allergy |
The headlines point to soya is the best alternative to cow’s milk, with researchers concluding that, ‘among alternative milks only soy milk contains comparable amounts of nutrients’.
More detailed findings and rationale for each of the points above are all discussed in the original study, alongside nutritional values for each of the milks.
Behind the headlines: the Nutrilicious dietetic view
The study is especially relevant because of the increasing popularity of non-dairy alternatives to milk and the increasing recognition of the health benefits of plant-based diets, and plant foods being more environmentally sustainable. Indeed, the latest ‘Eatwell Guide’ from Public Health England updated the name of one of the food groups from ‘Milk and Dairy Foods‘ to ‘Dairy and Alternatives’, highlighting the growing role of such foods in our diets. Plant food sources of protein were listed ahead of animal food sources of protein for the first time: the protein food group is now called ‘beans, pulses, fish, eggs, meat and other proteins’.
See our blog on the new Eatwell Guide
There are many reasons why people are choosing such products, including health, environment, allergies and intolerances, and veganism.
Our assessment of the study
- A good amount of data was analysed. For a non-dairy milk to be included within this study, at least four examples had to be available for each type of milk.
- The study uses American data. We cannot be sure findings will be the same for the UK and Irish products, although they are likely to bear many similarities. Opinions were also gathered regarding taste of the different milks and the UK population may react differently.
- Due to missing data, the research did not cover all the vitamins as intended.
One of the main conclusions from the study was that soya milk contained more protein than other alternatives. We did our own analysis of the four unsweetened* milks, alongside two other unsweetened milks available for reference. Here are our findings:
|
Cow’s milk (Semi skimmed) |
Coconut milk |
Almond milk |
Rice milk |
Soya milk |
Oat Milk |
Cashew milk |
|
Per 100ml (mean values) |
|
|
| Energy, kcal |
47 |
36 |
13 |
47 |
29 |
40 |
26 |
| Fat g |
1.8 |
1.5 |
1.1 |
1.0 |
1.5 |
1.0 |
1.0 |
| Sat fat g |
1.1 |
1.4 |
0.1 |
0.2 |
0.3 |
0.1 |
0.2 |
| Sugars g |
4.8 |
3.3 |
0.1 |
6.2 |
0.5 |
3.7 |
1.7
|
| Protein g |
3.6 |
0.2 |
0.5 |
0.1 |
2.7 |
0.7 |
0.5 |
| Calcium mg |
123 |
120 |
120 |
120 |
120 |
120 |
120 |
| Vitamin D2 ug |
0.00 |
0.75 |
0.89 |
0.89 |
0.75 |
0.75 |
0.75 |
| B12 ug |
0.91 |
0.38 |
0.38 |
0.38 |
0.38 |
0.38 |
0.38 |
Values from Forestfield Dietplan 7, National Dairy Council – the nutritional composition of dairy and plant-based drinks nutritional information: a range of current products on the market. *There are also sweetened versions of these products on the market.
Is soya milk the best non-dairy alternative?
- Protein The most notable similarity between cow’s milk and soya milk compared to the other non-dairy milks is the higher protein levels, as highlighted in the original study. While this has grabbed the headlines as being highly beneficial, for the majority of the UK population protein intakes are in fact in excess of requirements. The UK National Diet and Nutrition Survey shows that only 7–8% of protein for those aged 11–65+ comes from cow’s milk. Calling one milk ‘healthier’ than the other based on this alone is generally not useful or appropriate. Single food measures of protein content or indeed quality do not reflect the scale of impact across the total diet and not enough attention is given to this key consideration.
- Calcium Cow’s milk is known to be a great provider of the UK’s calcium intake, providing from 26% in 4–10 year olds to 18% in 11–18 year olds and in 19% in adults aged 19–64. We can see that all of the non-dairy alternatives to cow’s milk closely match this. They are also fortified with vitamin D, which aids in calcium absorption and is beneficial for bone health. Cow’s milk in the UK does not have vitamin D.
- Saturated fat One benefit of all the non-dairy milks is that they are generally lower in saturated fat than cow’s milk, providing 0.1–0.6%. Coconut milk is the exception, with levels higher at 0.9–1.9%. One 200ml glass of coconut milk provides 2.8g saturated fat on average, whereas the other non-diary milks average at 0.4g saturated fat. The coconut milk ranks ‘medium’ for saturated fat under the drinks traffic light labelling system, the others are ‘low’.
- Cholesterol Looking more specifically into soya and the advantages it can have for health, one point not discussed in this study is that soya can also help reduce cholesterol levels. This forms part of the Ultimate Cholesterol Lowering Plan from HEART UK.
- Iodine This essential trace element is an important component of the thyroid hormones. A recent study from the University of Surrey investigated 14 non-diary milks in the UK and found that iodine levels were only 2% that of in cow’s milk. Women of childbearing age and pregnant women are most at risk of deficiency. Information on alternative sources of iodine are discussed on a British Dietetic Association (BDA) iodine factsheet.
- Is soya ok? Soya products such as soya milk alternatives often hit the news, with suggestions they can be bad for our health. However, many of these claims are untrue, as discussed on the BDA Fact Sheet for Soya. Soya forms part of a healthy balanced diet. The British Heart Foundation also discusses the role of soya milk as a replacement for cow’s milk. A very recent review of plant food sources of protein for optimum health by Dietitian Vanessa Clarkson can be found on this plant protein fact sheet
Conclusions
A healthy alternative for adults
For those looking to replace cow’s milk in the diet with a plant-based milk, fortified soya milk bears the most nutritional similarities to cow’s milk. However, the other plant-based drinks analysed also provide many of the nutrients. Its crucial to consider them in the context of the whole diet and we feel confident that these products can contribute to a healthy balanced more plant-based diet for adults.
Which non-dairy milk is considered the ‘best’ will depend on individual needs, with personal taste playing an important role. Faced with so much choice, here are some points to consider when buying a non-dairy alternative to milk:
- Choose non-dairy milks that have been fortified with calcium and vitamin D for bone health. Organic varieties and homemade milks may not contain high enough levels – read the label.
- For vegans in particular, choose a milk that has been fortified with vitamin B12 – often found to be low in the vegan diet. Other groups at risk of low vitamin B12 including vegetarians, the elderly and individuals with gastrointestinal disorders.
- Choose unsweetened varieties where possible to minimise intake of free sugars.
- Soya milk is higher in protein than other non-dairy alternatives, although lower protein milks should not pose an issue for the general adult population.
- Soya milk can help as part of a cholesterol-lowering diet.
- Coconut milks will be higher in saturated fats, which can raise ‘bad’ LDL cholesterol levels.
- Swapping cow’s milk for non-dairy alternatives could result in a lower iodine intake unless the milk has been fortified with iodine. Some may be fortified – read the label if there is a concern.
- As with any food or drink product, don’t just treat it in isolation: it’s the total dietary intake that’s important. Whether having dairy milk or a substitute, we need to make sure that our overall food intake is healthy and nutritionally balanced.
Non-dairy milks for children
Parents of children wishing or needing to avoid cow’s milk should seek dietetic advice to ensure their diet is balanced at every age. See the British Dietetic Association factsheet for more information
.
by Tanya HAFFNER | Feb 1, 2018 | Hot Topics in nutrition, Thoughts, Media in context
This week we explore the headline ‘Gluten free foods are more expensive and less healthy’. The story was picked up in The Independent and The Sun, amongst others.
It is based on a study published in the Journal of Human Nutrition and Dietetics, which compared the nutritional information and cost of gluten free foods available in the UK (679 products) and comparable regular foods (1045 products).
Findings from the study include:
- More gluten free foods were classified as containing high and medium fat, saturated fat, sugar and salt (HFSS) compared to the regular foods, using the traffic light labelling system.
- More gluten free bread and flour products contained high fat and sugar.
- Fewer gluten free crackers contained high fat and sugar.
- Gluten free products were more likely to be lower in fibre and protein than regular foods.
- Gluten free foods had higher salt content than regular products.
- Gluten free products were 159% more expensive than the regular ones (working out as £1.14/100g vs £0.44/100g).
Behind the headlines: the Nutrilicious dietetic view
We should note there were some limitations to the study:
- It’s a comparison of products and did not look at actual overall dietary nutrient intake of people who eat gluten free food. So we don’t know the context of these findings: one person may have an overall more healthy diet than someone else.
- Composition of foods is based on food labels and not the chemical analysis (the gold standard method).
Nevertheless, it analysed a significant number of products and is very relevant and important to consider. Although the traffic light labelling system is only one way to look at whether a food is healthy, it is still a useful guide. Gluten free foods were typically higher in HFSS.
Let’s look at just one of the nutritional differences found: fibre. Overall it was found that gluten free foods are often lower in fibre. The latest report from the Scientific Advisory Committee on Nutrition (SACN) on Carbohydrates and Health recommended that adults aim for 30g fibre per day. The current average falls below this at 18g per day. In the analysis, regular wholegrain pasta averaged at 8.0g fibre per 100g (a large single portion), whereas the gluten free comparison averaged at just 3.2g.
A number of foods included within the study are processed; the gluten free varieties will often have ingredients added to replace the gluten, which can cause problems in terms of nutrition.
Following a gluten free diet
A gluten free diet is necessary for medically diagnosed conditions, for example coeliac disease.
Following a Department of Health consultation, some UK National Health Service Trusts have compromised and/or withdrawn gluten free prescriptions. There is a concern that not all individuals with coeliac disease will be willing to spend the extra money on gluten free foods and suffer health problems as a result. Coeliac UK are currently campaigning to try and protect gluten free prescriptions. See details here
Sarah Sleet from Coeliac UK responded to the study: “It’s really important that the quality of gluten free foods is as good as that available for all consumers. We’re not surprised to see the research shows the high cost of gluten free food, which will make it difficult for patients with coeliac disease, particularly the most vulnerable, to stick to the gluten free diet should the Department of Health remove gluten free food on prescription.”
The trend
In recent years, following a gluten free diet has become a wider trend, with many celebrities following it. This study of a significant number of products highlights that following such a diet without a medical need for it may not have any nutritional advantages over a regular diet. Not to mention it costs a whole lot more.
Takeaway points
- Many whole foods are naturally gluten free e.g. quinoa, brown rice, pulses. Opting for these, rather than the foods trying to mimic/replace gluten, could be of benefit to those following a gluten free diet.
- In reality, many will continue to choose ready-prepared options and rely on such foods such as shop-bought bread. So people who medically require a gluten free diet need access healthier foods at a lower cost, especially in light of prescription cuts.
- If you’re someone who chooses gluten free because you think it’s healthier, check the nutritional values of products carefully.
by Tanya HAFFNER | Jan 15, 2018 | Hot Topics in nutrition, Thoughts, Media in context, The Nation’s Health
Each week we analyse some of the hot headlines in health and nutrition news. This week we look at the role of choline in pregnancy, the health aspects of coconut oil and whether sleep can help us cut down on sugar.
HEADLINE 1: EATING FRY UPS DURING PREGNANCY CAN BOOST BABIES’ INTELLIGENCE
The effect of choline during pregnancy has been in the news this week, reported by the Independent, The Times, the Daily Mail and the Mirror.
This is based on a small study of 26 women entering their third trimester of pregnancy, who were randomised to consume either 480mg or 930mg choline supplement in addition to a controlled diet.
Babies were tested at 4,7,10 and 13 months of age and it was found that reaction time was significantly faster in babies of mothers who consumed 930mg choline supplement daily.
Behind the headlines: the Nutrilicious dietetic view
We don’t hear of choline, which is a vitamin-like nutrient needed for the normal function of all cells, especially those in the liver and the central nervous system, including the brain.
Although choline is an essential nutrient, this study is a long way off proving that pregnant women need to focus on choline supplements to improve their children’s cognition, much less that fry ups result in intelligent babies:
- This was only a small study. It looked at a nutrient that does not register in UK dietary reference values as no incidence of choline deficiency has been reported.
- The women were given supplements rather than food in order to boost their levels – the headlines suggesting fry ups could be beneficial are misleading and could put mother and baby’s long-term health at risk.
- The reaction time results are of limited value for assessing the impact on cognitive development in the babies beyond 12 months.
Eating a healthy balanced diet, maintaining a healthy weight gain, keeping active and avoidance of alcohol and smoking during pregnancy will help ensure the best outcomes for the mother and the baby. Specific supplements of vitamin D and folic acid are also recommended by UK government. For tips on a healthy diet see the NHS
HEADLINE 2: IS COCONUT OIL A SUPERFOOD?
This week Dr Michael Mosley has been promoting the use of coconut oil as a health product, as picked up by the BBC, The Times and the Daily Mail. The suggestion is that despite high levels of saturated fat, coconut oil might still be good for you.
This report comes from the ‘Trust Me I’m a Doctor’ team, a new BBC series featuring Dr Mosley. 94 volunteers were involved, aged between 50 and 75 years, with no history of diabetes or heart disease. They were split into three research groups and for four weeks added to their diet as follows:
- Group 1: 50g of extra virgin coconut oil (about 4 tbsp) consumed daily
- Group 2: 50g of extra virgin olive oil (about 4 tbsp) consumed daily
- Group 3: 50g of unsalted butter (about 3 tbsp) consumed daily
Baseline measurements were taken for blood lipids, including LDL (‘bad’) and HDL (‘good’) cholesterol. The findings, averaged out, were as follows:
- Group 1 (coconut oil) – no rise in LDL levels; 15% rise in HDL levels
- Group 2 (olive oil) – small reduction in LDL (although deemed as non-significant); 5% rise in HDL
- Group 3 (butter) – 10% rise in LDL levels; 5% rise in HDL levels.
The participants’ weight and body fat remained unchanged.
Behind the headlines: the Nutrilicious dietetic view
This is a disappointing well-publicised study that will only serve to fuel consumers’ confusion about how they can reduce the incidence of UK’s number 1 killer, heart disease.
On the surface, the findings paint the picture that coconut oil could be good for the heart, through raising levels of HDL cholesterol.
However, conducted over only a short period of time, overall diet quality of the participants was not assessed – including overall saturated fat, free sugars and refined carbohydrate intakes from other food sources. Based on this, it is unclear what brought about the changes in lipid profiles and no conclusions can safely be made on the benefits or harmful effects of coconut oil.
Contradicting studies
While this study fuels the growing trend for coconut oil, it cannot compare to the extensive scientific literature reviews of good-quality studies by leading heart health and academic experts. These have shown consistently that saturated fats have an overall negative effect of increasing LDL cholesterol.
We discuss the different types of saturated fats found in coconut oil amongst other key points in our blog, Is Coconut Oil Really Good for You?
What are the current recommendations for use of coconut oil?
Here are what some of the major health organisations have to say about coconut oil:
- Heart UK – published a statement on coconut oil that for people wanting to lower their cholesterol, coconut oil should be avoided.
- British Heart Foundation – state there is not enough good-quality research to provide us with a definitive answer as to whether the types of saturated fats in coconut oil are any better for us than other saturated fats.
- UK Department of Health – Advises to consume only small amounts of coconut oil
We need to promote good quality science, which is the basis for international and national guidelines with regard to saturated fat. These included reductions in saturated fat (a maximum of 20g and 30g daily for women and men, respectively), inclusion of unsaturated fats, replacement of refined carbohydrates with whole grains, minimising intakes of free sugars and increasing our fruit and vegetable intakes.
Two level tablespoons of coconut oil provides 19g of saturated fat and is therefore not considered a healthy choice for regular consumption. As part of a balanced diet, coconut oil is fine to have in small quantities.
We look forward to seeing the latest extensive review of research undertaken by the Scientific Advisory Committee on Nutrition, due to be published by March this year.
HEADLINE 3: A GOOD NIGHT’S SLEEP HELPS YOU CUT SUGAR
The Telegraph (Sleep yourself slim: how an extra 90 mins in bed can stop sugar cravings), The Times, the Sun and the Daily Mail (How 20 minutes’ extra sleep could help you say no to cake) have reported on the impact sleep could have on sugar intake.
A study involved 42 participants with poor sleeping habits (deemed as having typically between five and seven hours sleep per night), who were encouraged to follow a personalised sleep extension protocol. The body mass index (BMI) of each participant was between 18.5kg/ m2 to less than 30kg/m2. They each kept food diaries.
The four-week randomised control trial involved:
- Group 1 (intervention group): 21 participants received a behavioural consultation session targeting ‘sleep hygiene’ – this involved avoiding screens late at night, keeping work out of the bedroom and reducing caffeine.
- Group 2 (control group): 21 participants maintained habitual short sleep patterns
Over the four weeks, the intervention group extended their time in bed by 55 minutes on average and their sleep duration by 21 minutes compared with the control group.
On average, there was a reported 10g reduction in intake of free sugars compared to the control group. BMI did not change in the four-week period.
Free sugars are all the different types of sugar we have in our diet, excluding the sugars found naturally in intact fruit and vegetables, milk and milk products. 10g of free sugars is equivalent to 2.5 tsp of sugar, 1.5 tsp of honey, 90ml of cola or 110ml of fruit juice.
Behind the headlines: the Nutrilicious dietetic view
Once again, this study was only of a small number of people and for a short period of time. It was not designed in a way to accurately assess dietary intake, so we cannot be confident that improved sleep patterns will cause a reduction in sugar intake. Food diaries rely on the honesty of the patient and are not necessarily accurate.
Is there a link between sleep and body weight?
Some of the news outlets gave the impression that extra sleep will cause weight loss, but this was not found.
However, the NHS does recognise that sleeping less may contribute to weight gain, highlighting previous studies showing that people who sleep less than seven hours per day are 30% more likely to be obese than those who sleep for nine hours or more.
Sleep is important for mental and physical health and evidence for its role in weight loss/obesity is growing. The NHS recommends seven to nine hours a night. Find out more about ways to get a good night’s sleep.
by Tanya HAFFNER | Dec 22, 2017 | Hot Topics in nutrition, Thoughts, Media in context, The Nation’s Health
Each week we analyse some of the hot headlines in health and nutrition news. In our last round up for the year, we look at a ‘Mediterranean diet pill’, herbal remedies for stroke, and fruit juice in asthma.
HEADLINE 1: MEDITERRANEAN DIET IN A PILL COULD HELP BEAT HEART DISEASE
This week the Daily Mail, the Metro and the Express are reporting on the use of a Mediterranean diet pill to help prevent heart disease.
Scientists have issued a patency for a pill that is thought to replicate the Mediterranean diet. This is based on findings from Cambridge University that lycopene (the chemical that gives tomatoes and other fruits their red colouring) absorption is significantly increased by combining it with milk protein. Scientists believe that combining the two into a pill (a ‘Mediterranean diet pill’, as the headlines say) could have effects such as reducing furring of the arteries, helping to keep the heart healthy.
The pill is available over the counter and is called ‘Ateronon Heart.’
Behind the headlines: the Nutrilicious dietetic view
Although this pill is being referred to as a ‘Mediterranean diet pill’ and that lycopene may have potential benefits for the heart, there are many elements of the Mediterranean diet that have not been considered. The whole diet plays a key role in contributing to the health benefits attributed to it such as heart health. To highlight, traditionally, people in the Mediterranean have:
- Lots of fruit and vegetables
- Wholegrain breads and cereals, nuts, pulses (peas, beans and lentils) seeds and fish
- Less saturated fat from dairy and red meat sources
- Moderate alcohol consumption
- Higher levels of sunshine and more oily fish which results in good levels of vitamin D
As can be seen, it is not just as simple as amount of lycopene that may be contained within this diet (from tomatoes and other fruits and vegetables). There are so many factors that would mean the pill is not the necessarily going to give the same effects as having a Mediterranean diet. The reference to the product as a ‘Mediterranean diet pill’ as described by the headlines is thus somewhat misleading.
At this stage, no conclusions can be drawn with regard to any benefits the diet pill may have for heart disease. It is certainly not to be used as a substitute for a healthy diet. The Mediterranean diet, by use of real food, would indeed be encouraged for heart health. Exercise can also help reduce the risk of heart disease by helping with weight control, lowering cholesterol and blood pressure.
For more info: NHS and Heart UK’s Mediterranean Diet factsheet
HEADLINE 2: HERBAL REMEDY FOR STROKE RECOVERY?
The BBC and the Daily Mail have reported on the possibility of a herbal remedy for stroke recovery.
The trial involved 330 patients in China who had suffered an ischaemic stroke. The trial began within one week of the patients having the stroke. It was found that use of herbal supplement ‘ginkgo biloba’ alongside aspirin was linked with better cognitive skill scores on tests. Tests were taken at the start of the trial and then 12, 30, 90 and 180 days later, to assess any cognitive impairment.
More rapid improvements were also found with speech and muscle strength when ginkgo biloba was taken.
Behind the headlines: the Nutrilicious dietetic view
Firstly, let us understand more about what ginkgo actually is. Ginkgo biloba is a herbal supplement available without prescription that is sold in health food shops and some pharmacies in the UK (£4.99 for 30 tablets). It comes from the leaves of one of the oldest living tree species (the maidenhair tree).
Looking at an example packaging of ginkgo biloba from a high street retailer, the following is written as a description of the product: ‘Ginkgo helps the maintenance of good cognitive function and also contributes to normal blood circulation. Normal blood circulation is associated with brain performance and reactivity, and helps to maintain memory with age and preserve cognitive function.’ Although this sounds very beneficial, this has not been scientifically proven.
While the findings from this study are positive for use of ginkgo biloba, there are limitations of the research that must be noted. The study was relatively small and much larger, longer term studies are needed before any sound conclusions can be drawn. Furthermore, the study is subject to researcher bias, a point which has been recognised by Dr David Reynolds of Alzheimer’s Research UK who gave the following statement in response to the study: “The researchers were able to tell which participants received the ginkgo biloba extract and which didn’t – a set up that can strongly influence results.”
We therefore need much more comprehensive research into the field and cannot actively promote the use of ginkgo in stroke recovery from this research alone.
For more info: British Dietetic Association) and the original study
HEADLINE 3: CHILDREN WHO DRINK FRUIT JUICE HAVE A HIGHER RISK OF DEVELOPING ASTHMA
Also this week the Daily Mail, the Independent and the Express have picked up on a study linking fruit juice drinking in children with asthma.
This is based on a study of 1,068 mother and child pairs which found that children aged between 7 and 9 years were 79% more likely to have asthma if they regularly drank fruit juice (unsweetened 100% juice). It was also reported that the women who drank soda and sugary drinks whilst they were pregnant were 70% more likely to have their child to develop asthma by mid-childhood.
The original study discusses the different levels of fruit juice and sugary drink consumption from which the conclusions have been drawn.
Behind the headlines: the Nutrilicious dietetic view
Firstly, with regard to the fruit juice drinking being associated with childhood asthma, as with many dietary studies, we cannot prove that it is the fruit juice drinking causing the effects seen. There are many factors which could influence the results. For example, it could be that the fruit juice drinkers have an unhealthier diet and lifestyle, which could skew the results.
Also the study relied on the women to recall and provide information on fruit juice consumption for their children, for which the accuracy could be questioned.
Fruit juice can contribute to a ‘five a day’ portion and contains a good source of vitamins and minerals such as vitamin C. However, portion size is important and should be limited to a 150ml glass (a small glass). It can only ever count as a maximum of one portion of your five a day.
Fruit juice is a source of ‘free sugars’, which should be limited in our diet for health reasons such as leading to obesity and tooth decay. The Scientific Advisory Committee on Nutrition (SACN) currently advise that free sugar intake in the UK should account for no more than 5% of our daily energy intake. Advice for the different age groups is as follows:
- Children 4-6 years – no more than 19g free sugars per day (5 teaspoons)
- Children 7-10 years – no more than 24g free sugars per day (6 teaspoons)
- Children 11 years + and adults – no more than 30g free sugars per day (7 teaspoons)
We should be reminded in view of this study that there is a recognised link between a child being overweight or obese and developing asthma. Eating and drinking too much sugar (for which fruit juice is a concentrated source of) can contribute excess calorie intake. This contributes to being overweight and obese, which can in turn contribute to causing asthma. However, the study does not prove a direct link between fruit juice and asthma development.
As discussed above, this study also found that higher intakes of sugary drinks in mothers during pregnancy increased asthma prevalence in their children. Again, no causal relationship can be assumed here and the same limitations of the study apply to this finding.
However, it is important to eat a healthy diet during pregnancy for the health of both the mother and the baby. Having too many sugary drinks during pregnancy would contribute to excess calorie intake. This in turn increases the chances of putting on too much weight, which can cause complications such as gestational diabetes. The NHS provides advice on appropriate weight gain during pregnancy.
To conclude, this research does not prove that fruit juice drinking by children or that drinking of sugary drinks by expectant mothers causes childhood asthma. Sugary drinks and fruit juices are sources of free sugars and therefore excess calories and for this reason should be limited. However, fruit juice can help contribute to ‘five a day’ but it is important to control portion size to no more than 150ml per day for adults.
For more info: Asthma UK and SACN
by Tanya HAFFNER | Dec 18, 2017 | Hot Topics in nutrition, Thoughts, Media in context, The Nation’s Health
Each week we analyse some of the hot headlines in health and nutrition news. This week we look at wine glass size increase, NHS breastfeeding incentives and a man who claims a raw vegan diet cured his cancer.
HEADLINE 1: WINE GLASSES NOW SEVEN TIMES LARGER THAN IN GEORGIAN TIMES
This week the BBC, the Daily Mail, the Guardian, The Daily Telegraph and The Sun reported on the increasing size of wine glasses being served up.
New research from Cambridge University found that wine glasses are as much as seven times larger than they were 300 years ago. Measurements were taken of 411 glasses from 1700 until modern day.
Looking at sources including eBay, museums and department stores, it was found that wine glass capacity has increased from an average of 66ml in the 1700s to 417ml in the 2000s, and the average wine glass size in 2016-2017 was 449ml.
Behind the headlines: the Nutrilicious dietetic view
While these headlines may lead us to assume that an increase in wine glass size directly correlates to an increase in wine consumption, this has not been proven by the research. Nor can we assume that reducing wine glass size would lead to a decrease in alcohol consumption – although it has been found previously that large tableware increases food consumption, so the same may be true for glass sizes with drink.
Not only are glass sizes increasing as this research has shown, but the average strength of wine has also increased. This points towards a greater consumption of alcohol than in the past.
The adverse effects of drinking too much alcohol is well documented. It can increase the risk of least seven types of cancer, including bowel cancer and breast cancer, and is also linked with pancreatitis, liver disease, heart disease and diabetes.
Calories can sometimes be forgotten with alcohol but in fact it contains nearly as many calories per gram as fat does (7kcal per gram for alcohol and 9kcal per gram for fat). A 175ml glass of wine contains around 160 calories. For more information on alcohol and calories see Drinkaware’s handy Unit & Calorie Calculator.
With Christmas looming, it can be easy to overdo the alcohol consumption. The government recommends both men and women stick to no more than 14 units per week. To find out what constitutes a unit see Drinkaware. For wine, a 125ml glass of wine would be one unit, so it is a worry to think that a 449ml glass would contain over three units.
The take home message is to not exceed government guidelines for alcohol consumption and to be aware of glass size as this may well have a role in the amount of alcohol consumed.
For more info: British Medical Journal
HEADLINE 2: OFFER CASH INCENTIVES TO MOTHERS TO PROMOTE BREASTFEEDING
The Guardian, the Evening Standard, the BBC, The Daily Telegraph and the Daily Mail have reported on how shopping vouchers could potentially be used to help increases rates of breastfeeding in the UK.
This is based on a trial of 10,000 women in deprived areas which found that giving shopping vouchers to mothers resulted in a significant rise in breastfeeding rates.
The vouchers were worth £120 and were provided if the babies received breastmilk (including expressed) at two days, 10 days and six weeks old. If babies were still being breastfed at six months, a further £80 of vouchers were given to the mothers.
A 6% increase in rates of breastfeeding was found which the researchers concluded was a modest but statistically significant increase.
Behind the headlines: the Nutrilicious dietetic view
One limitation of this study is that we cannot be sure that the reported rates of breastfeeding are accurate. It relies on the honesty of the mother and potentially an economically struggling mother may report that she is breastfeeding when in reality she is not in order to obtain the vouchers. The data is therefore unreliable as no clinical test was used to confirm whether a mother was breastfeeding. We cannot say that by employing such a scheme on a larger scale in the UK would actually increase breastfeeding rates.
However, it is good that methods are being tested and investigated to help try and encourage breastfeeding, as it offers many benefits for both mother and baby. It is perfectly designed for the newborn baby, helps protect the baby from infections and diseases, provides health benefits for the mother, is free of cost and is ready whenever the baby needs it. It can also help with bonding.
In the UK breastfeeding rates are particularly low. The NHS advises exclusive breastfeeding for six months. The most recent UK Infant Feeding Survey highlighted that:
- 81% women initiated breastfeeding (69% exclusively)
- 69% breastfeeding at one week (46% exclusively)
- 55% breastfeeding at six weeks (23% exclusively)
- 35% breastfeeding at six months (1% exclusively)
So there is clearly huge room for improvement in this country.
Breastfeeding is not necessarily easy. The NHS acknowledges this and has provided advice on common breastfeeding problems. Identifying barriers to breastfeeding and providing plenty of support to mothers remains of key importance to help increase rates in the UK.
HEADLINE 3: MAN CLAIMS HE ‘CURED’ STAGE 4 CANCER BY SWITCHING TO VEGAN DIET
Also in the news this week is story about a man who claims to have cured his stage 4 cancer by following a vegan diet. This was picked up by the Metro (Man claims he ‘cured’ stage 4 cancer by switching to vegan diet), the Daily Mail (Father of two CURED cancer by going vegan), the Mirror (Brave cancer sufferer shares incredible story) and The Sun (Did vegan diet cure cancer?).
Rob Mooberry was diagnosed with stage 4 colorectal cancer in 2012 and believes his tumour shrank by 80% by following a raw vegan diet.
From the information we are given, it is understood Rob had undergone surgery, radiotherapy and chemotherapy (following which his cancer reduced to stage 3a). He took a break before his next course of treatment as he felt he could not undergo it and changed his diet to a raw vegan diet in November 2012. His following scan in early 2013 showed that the cancer had reduced by 80%. Rob’s cancer has now been in remission for five years and he has not received any further medical treatment.
Behind the headlines: the Nutrilicious dietetic view
The question on many people’s minds will be whether or not the raw vegan diet was responsible for ‘curing’ the cancer. We certainly cannot prove that the diet what was responsible for the reduction in tumour size. There is no scientific evidence to suggest this could be the case and Rob had previously undergone medical treatment. Also, this report is purely based on anecdotal evidence and does not necessarily mean the same could be applied to the next person with the same results.
Cancer Research UK provide advice on alternative diets and their role in cancer. They do not recommend using alternative therapies in place of medical treatment due to the lack of scientific evidence of their effectiveness. They also point out that unproven methods of alternative cancer treatment could make someone very ill. Supporting this further is Macmillan Cancer Support, who state on their website that ‘no alternative therapies have ever been proven to cure cancer or even to slow its growth’.
Following a raw vegan diet needs careful attention to ensure it is balanced. This diet was recently discussed by the British Dietetic Association as it has been considered one of the ‘top 5 worst celeb diets to avoid in 2018’.
To sum up, there is no evidence to suggest that a raw vegan diet can cure cancer and it is important to remember alternative therapies should not replace normal medical treatment. Alternative diets can cause various health problems and advice from specialists should always be sought before embarking on such dietary changes.
For more info: Cancer Research UK and Macmillan Cancer Support.
