White wheat bread contains starches that can induce post-consumption spikes in glucose and insulin responses. For rye bread, the glucose response is similar, whereas the insulin response is lower. A number of previous studies suggest that polyphenol-rich berries may reduce digestion and absorption of starch and thereby suppress postprandial glycemia. Riitta Torronen, from the University of Eastern Finland (Finland), and colleagues enrolled a 13 to 20 healthy women to participate in three randomized, controlled, crossover, two-hour long meal studies. Subjects consumed white wheat or rye bread, both equal to 50 g available starch, with 150 g whole-berry purée or the same amount of bread without berries as reference. In study 1, white bread was served with strawberries, bilberries, or lingonberries and in study 2 with raspberries, cloudberries, or chokeberries. In study 3, white wheat or rye bread was served with a mixture of berries consisting of equal amounts of strawberries, bilberries, cranberries, and blackcurrants. The researchers observed that strawberries, bilberries, lingonberries, and chokeberries consumed with white wheat bread, and the berry mixture consumed with white wheat or rye bread, significantly reduced the postprandial insulin response. Only strawberries (36%) and the berry mixture (with white bread, 38%; with rye bread, 19%) significantly improved the glycemic profile of the breads. Submitting that: “These results suggest than when [white wheat bread] is consumed with berries, less insulin is needed for maintenance of normal or slightly improved postprandial glucose metabolism,” the study authors report that: “The lower insulin response to [rye bread] compared with [white wheat bread] can also be further reduced by berries.”
Riitta Torronen, Marjukka Kolehmainen, Essi Sarkkinen, Kaisa Poutanen, Hannu Mykkanen, Leo Niskanen. “Berries Reduce Postprandial Insulin Responses to Wheat and Rye Breads in Healthy Women.” J. Nutr. April 2013; 143: 430-436.
This stone fruit helps to improve blood glucose levels; as well, it may improve BMI among women.
Easily distressed individuals may be at higher risk of heart disease.
When consumed with starchy foods, strawberries, bilberries, lingonberries, and chokeberries significantly reduce the postprandial insulin response, among women.
The nation’s (US) annual food safety report card shows that 2012 rates of infections from the pathogens Campylobacter and Vibrio have increased significantly.
Consumption of mushrooms may promote healthy weight, boost immune function, and serve as a convenient way to achieve Vitamin D levels.
Long-term exposure to fine particles of traffic pollution may increase a person’s risk of heart disease.
The shape of an older person's spine may predict their future need for home assistance or admission to a nursing home.
Physically demanding work has a detrimental effect on an individual's risk of coronary heart disease.
An at-home exercise program for people with Alzheimer's disease helps them cope with activities of daily living, without increasing health and social care costs
1 in 7 heart disease or stroke patients fail to adopt healthy lifestyle choices following the medical event.
Higher dietary intake of pyridoxine (Vitamin B6) associates with reduced risk of hip fracture, among women.
DHEA (dehydroepiandrosterone), a hormone secreted by the adrenal glands, helps to alleviate menopausal symptoms.
Study results suggest that regularly taking certain supplements, including multivitamins, folic acid, iron, and copper, may increase the risk of death in older
Engaging in regular physical activity is associated with less decline in cognitive function in older adults.
UK study reveals that tall women may be at greater overall risk for cancer, with significant increases in risk for each four-inch increase in height.
Among older women, indoor air pollution associates with increased blood pressure.
Pre-menopausal women with the highest average intakes of folate from the diet are at a 40% reduced risk of developing breast cancer.
Among older women, Vitamin D supplementation extends longevity.
Daily physical activity, a low-fat whole-grain diet, low BMI, and other healthy behaviors significantly reduce a woman’s risk of sudden cardiac death.
Women who take supplements of vitamin D and calcium may be at a reduced risk of developing skin cancer.
Tip #162 - Halt High Blood Pressure
Vanderbilt University School of Medicine (Tennessee, USA) researchers report that an increased intake in minerals such as potassium, magnesium and calcium by dietary means may reduce the risk of high blood pressure and decrease blood pressure in people with hypertension. A high intake of these minerals in the diet may also reduce the risk of coronary heart disease and stroke. According to the study, if Americans were able to increase their potassium intake, the number of adults with known hypertension with blood pressure levels higher than 140/90 mm Hg might decrease by more than 10% and increase life expectancy. Similar studies show that diets high in magnesium (at least 500 to 1,000 mg/d) and calcium (more than 800 mg/d) may also be associated with both a decrease in blood pressure and risk of developing hypertension.
To boost your dietary intake of potassium, magnesium, and calcium, try these foods:
• Vegetables: broccoli, bok choy, spinach, beet greens, turnip greens, okra, artichoke, potatoes, carrot juice, and sweet potatoes
• Legumes: black beans, garbanzo beans, kidney beans, great northern beans, lentils, navy beans and soybeans
• Dairy: cheddar cheese, Parmesan cheese, ricotta cheese, cottage cheese, sour cream, and yogurt