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Tag: Fasting

  • Lentils lower cholesterol and sugar response, study finds

    Lentils lower cholesterol and sugar response, study finds

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    In a recent article published in the journal Nutrients, researchers evaluate the impact of 12 weeks of regular lentil consumption on metabolic health. 

    Study: Twelve Weeks of Daily Lentil Consumption Improves Fasting Cholesterol and Postprandial Glucose and Inflammatory Responses—A Randomized Clinical Trial. Image Credit: Gulcin Ragiboglu / Shutterstock.com Study: Twelve Weeks of Daily Lentil Consumption Improves Fasting Cholesterol and Postprandial Glucose and Inflammatory Responses—A Randomized Clinical Trial. Image Credit: Gulcin Ragiboglu / Shutterstock.com

    The health benefits of lentils

    The United States Department of Agriculture (USDA) recommends that adults consume about 300 grams of cooked pulses weekly. Lentils, a type of pulse, are known for their high dietary fiber and protein content, as well as the presence of certain bioactive compounds like polyphenols.

    To date, few studies have investigated the long-term impact of lentil consumption at the USDA-recommended dose. Moreover, pulse intervention studies have rarely evaluated the gastrointestinal (GI) symptoms that may arise in response to pulse consumption.

    About the study

    The present randomized clinical trial assessed dynamic lipidemic, glycemic, and inflammation responses during a 12-week dietary intervention of seven midday meals totaling 980 or zero grams of cooked green lentils every week on the health of 18-70-year-olds at a greater risk of developing chronic metabolic disorders.

    Included males and females had a waist circumference of 40 or 35 inches or more, respectively, as this is an accepted proxy for central adiposity. Furthermore, all study participants had non-fasting serum triglyceride (TG) levels exceeding 1.69 mmol/L or 150 mg/dL. 

    Surveys were administered once a week to assess how lentil consumption impacted GI symptoms and satiety throughout the 12-week intervention. At baseline, anthropometric measurements and each participant’s written consent were obtained.

    Habitual dietary patterns and specific diet components were also reported to detect differences between meal groups. At visit two, postprandial serum TG levels were measured to ensure that the study participants continually met the inclusion criteria.

    During the 12-week dietary intervention period, study participants were asked to complete a high-fat meal challenge, wherein they consumed a 50-gram oral fat load. Blood samples were collected after fasting and hourly for five hours postprandially for blood marker assessment. 

    General linear models were used to assess physical and biological changes across both groups from pre- to post-intervention. Linear mixed-effects models were used to determine the impact of timing and meals on satiety measures and GI symptom severity.

    Study findings

    A total of 38 overweight and obese adults with a mean age of 47.2 years and body mass index (BMI) of 34.4 kg/m2 completed the 12-week intervention. From pre- to post-intervention, anthropometric metrics did not change in either meal group.

    Throughout the study period, total fiber consumption averaged 17.3 g and 22.9 g in the lentil and control groups, respectively. While sodium intake increased among lentil consumers, dairy and refined grain consumption decreased among controls.

    For lentil recipients, daily average legume consumption significantly increased from baseline at 0.1 to 0.6 cups, which increased their Healthy Eating Index (HEI) scores in four domains. Those who consumed lentils also had higher total, insoluble, and soluble fiber intake.

    The mean response rates to the satiety and GI surveys were 89.6 and 90.8% for the control group, respectively, and 89% and 89.4% for the lentil group, respectively. While satiety measures did not vary by meal groups, GI symptom severity responses for both groups were rated as none or mild among 87.7%, with only 10% and 2.3% rating them as moderate or severe, respectively, throughout the 12-week intervention.

    Twelve weeks of daily lentil consumption decreased fasting measures of lipid metabolism, including total and low-density lipoprotein (LDL) cholesterol levels. In addition, long-term lentil consumption improved postprandial glucose and inflammation responses to a high-fat meal challenge. 

    A potential explanation for this observation is that fiber binds bile acids, thereby preventing their return to the liver and stimulating the production of hepatic bile acids. The body replenishes hepatic cholesterol levels through cholesterol uptake from the blood, which decreases serum cholesterol levels.

    Another mechanism by which lentils likely helped reduce serum cholesterol is through saponins, which are bioactive compounds that regulate lipid metabolism and prevent cholesterol absorption. Habitual lentil consumption could also lower total saturated fat intake, a diet component that increases cholesterol levels. 

    Conclusions

    The study findings indicate that 12 weeks of lentil consumption in individuals at a higher risk of developing metabolic disease could reduce fasting cholesterol levels, as well as improve postprandial glucose and systemic inflammatory responses.  

    Lentil consumption exceeding the USDA recommended dose did not cause GI distress. Importantly, these metabolic improvements were independent of changes in anthropometric measures, thus suggesting a direct impact of lentil consumption on metabolism.

    Thus, increased lentil consumption could be a safe and effective dietary strategy to improve metabolic health in high-risk populations. Future studies are needed to investigate the impact of prolonged consumption of other pulses on metabolic health.

    Journal reference:

    • Chamberlin, M. L., Wilson, S. M., Gaston, M. E., et al. (2023). Twelve Weeks of Daily Lentil Consumption Improves Fasting Cholesterol and Postprandial Glucose and Inflammatory Responses—A Randomized Clinical Trial. Nutrients 16(3); 419. doi:10.3390/nu16030419

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  • Berry consumption shown to lower stress-related disease risk in US adults

    Berry consumption shown to lower stress-related disease risk in US adults

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    In a recent study published in the Journal Nutrients, researchers investigated the association between berry consumption and physiological dysregulation from stress responses measured by allostatic load (AL) scores using publicly available data from the National Health and Nutrition Examination Survey (NHANES) conducted among adult population in the United States (US) during 2003–2010.

    Study: Berry Consumption in Relation to Allostatic Load in US Adults: The National Health and Nutrition Examination Survey, 2003–2010. Image Credit: Bojsha/Shutterstock.comStudy: Berry Consumption in Relation to Allostatic Load in US Adults: The National Health and Nutrition Examination Survey, 2003–2010. Image Credit: Bojsha/Shutterstock.com

    Background

    AL multisystem measurement framework uses 14 biomarkers of multiple physiological systems, including the cardiovascular, autonomic, metabolic, and immune systems, to measure the severity of physiological dysregulation due to incremental effects of stress overall and in specific systems.

    A higher AL score, calculated by summing the risk indicators for each biomarker within each domain, indicates more dysregulation due to stress, which may manifest as debilitating stress-related health conditions, such as physical and cognitive decline, mental disorders (e.g., depression), diabetes, cardiovascular diseases (CVDs), cancer, and even mortality.

    The high levels of specific polyphenols and other nutrients in berry fruits have garnered the attention of researchers because they protect against inflammation and cardiometabolic diseases due to their potent antioxidant properties.

    Raspberries and blackberries have the highest levels of polyphenol ellagic acid, whereas strawberries have high levels of anthocyanins. 

    Study methodology

    In this study, researchers hypothesized that more berry consumption would lower AL scores.

    They collected data from US adults enrolled in the 2003–2010 NHANES, including their demographic, dietary, and medical information via at-home interviews, mobile examination center (MEC) visits, and phone interviews.

    Trained staff then measured their total berry intake using two 24-hour dietary recalls.

    People consume berries often as mixed and processed foods. So, the team used an algorithm to identify berry intake from food records, and those consuming at least one cup of equivalent berry or berry subtype fruits (strawberries and blueberries) in a food recall were considered berry consumers. 

    The researchers used population weight-adjusted multivariable linear regression models to evaluate the effect of berry intake on AL composite scores and biomarkers.

    These models adjusted for potential confounders, such as age, dietary and sociodemographic, and lifestyle factors.

    Results

    Of 15,620 US adults who completed two 24-hour recalls, only 7,684 individuals attended a morning examination and provided complete information on the AL biomarkers.

    From these, ~19.3% of adults (n=1485), of which 61.9% were females, were berry consumers.

    Berry consumers, i.e., those who ate strawberries, blueberries, or any berries, had significantly lower mean AL composite scores than non-consumers.

    The relationship between greater berry intake and lower average AL composite scores was dose-dependent (p-trend< 0.05) and remained robust after adjusting for all confounders.

    Compared to non-users, berry consumers had lower levels of biomarkers in each AL domain. Accordingly, the mean cardiovascular and metabolic domain scores for total berry consumers were 4.73 and 2.97 vs. 4.97 and 3.1 for non-consumers.

    Compared to non-users, cardiovascular and metabolic domain scores for strawberry and blueberry consumers were 4.73 vs. 4.95; 2.99 vs. 3.1; 4.6 vs. 4.95; 2.92 vs. 3.11, respectively.

    Berry consumers also had markedly lower average AL immune and autonomic scores (1.52 vs. 1.56) and (2.49 vs. 2.57), respectively, relative to non-consumers.

    However, this slightly varied with the berry type consumed. So, while Blackberry consumers had markedly lower mean autonomic scores than non-consumers, no difference was noted for total berry consumers.

    Additionally, blackberry consumers had lower triglycerides and C-reactive protein (CRP) levels, while cranberry juice consumers had lower pulse rates and fewer white blood cells.

    Furthermore, consumers of blueberries, strawberries, and raspberries had lower fasting glucose, fasting insulin, triglycerides, and homeostatic model assessment for insulin resistance (HOMA-IR) than non-consumers. 

    Conclusions

    The present study findings suggest that consumption of berries is associated with lower AL composite and domain scores and may potentially reduce stress-related physiological dysregulations and prevent cardiovascular and metabolic disorders in the US adult population. 

    Consistent with previous studies, these findings may be attributable to the protective effects of flavonoids, polyphenols, and other components in berries that act against multisystemic dysregulations.

    In particular, polyphenols interact with gut microbiota through the gut–brain–axis signaling pathway fostering resilience to stress-induced physiological dysregulation.

    Likewise, anthocyanins, a type of flavonoid, have a beneficial effect on cardiometabolic factors. Furthermore, whole berries have abundant dietary fibers that decrease glucose absorption.

    Future research should further validate these results using different assessment methods in different population cohorts.

    Journal reference:

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