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Archive for July, 2016

Mediterranean diet with oils best way to prevent breast cancer

Posted on: 22nd July 2016

How can it help?

Eating a Mediterranean diet that’s rich in olive oil is the surest way to prevent breast cancer. Women who follow the oil rich diet reduce their risk of developing the disease by around 30 per cent compared to those who follow a low fat diet.

Research

In a research study involving 4,282 women aged 60 to 80 years, some were put on a diet with extra-virgin olive oil added , others with nuts added, and the rest were put on a low fat diet. All the groups were followed for nearly five years, during which time 35 of the women developed breast cancer.

But for every woman in the olive oil group who developed the disease, 1.8 in the nuts group contracted cancer, and this rose to 2.9 in the low-fats group.

Source – JAMA Internal Medicine, 2015med food oil

Starchy vegetables put on the pounds

Posted on: 11th July 2016

Can they contribute to weight gain?

Eating starchy vegetables, such as peas and corn, can put on the weight, but sticking to high-fibre and low glycaemic fruits and vegetables will help you shed the pounds.

What should I be eating?

vegetablesA diet that’s rich in berries, apples and cauliflower can help stabilise weight and also achieve manageable weight loss, say researchers. Other weight losing foods include green, leafy vegetables, citrus fruits and cruciferous vegetables.

Research

Researchers from Harvard School of Public Health looked at the weight and diets of 133,468 men and women in the Nurses’ Health Study II. Those who ate fruits and non-starchy vegetables reported a half pound (0.53lb) weight loss over four years for a daily serving of each fruit or vegetable.

But those who regularly ate starchy vegetables, such as potatoes, peas and corn, put on up to 2 pounds (lbs) over the four years.

High-fibre and low glycaemic fruits and vegetables also helped prevent obesity and type 2 diabetes, the researchers said.

Source – PLOS Medicine, 2015