Processed Meats Archives - Health Tips From The Professor

Does Meat Increase Diabetes Risk?

March 9, 2026 by Dr. Steve Chaney

Why Does Meat Increase Diabetes Risk?

Author: Dr. Stephen Chaney

The statistics for type 2 diabetes are alarming. In the United States:

38.1 million adults (15% of the adult population) had diabetes in 2021, with 95% of them having type 2 diabetes.

- 8.7 million of those adults were unaware they had diabetes.

- If current trends continue, by 2030 the number of adults with diabetes is projected to increase by 54% to around 55 million.

Another 96 million Americans (33% of the population) have pre-diabetes. Unless they change their diet and lifestyle, most of them are destined to progress to type 2 diabetes in the next few years.

Diabetes is the eight leading cause of death in this country.

The costs associated with diabetes in the United States are currently around $410 billion and are projected to increase to around $622 billion by 2030.

The statistics are not much different worldwide:

Type 2 diabetes currently affects more than 500 million people worldwide and is expected to double by 2050.

Diabetes is also the 8^th leading cause of death worldwide.

This is a major concern because diabetes dramatically increases the risk of:

Heart disease and stroke.
Certain types of cancer.
Painful neuropathies.
Vision loss and blindness.
Cognitive decline and Alzheimer’s disease.

Just to name a few. Diabetes affects your quality of life, and it can shorten your lifespan by several years.

So, you are probably wondering what you can do to decrease your risk of developing type 2 diabetes. There are lots of fad diets (low carb, low fat, low glycemic, high fiber, Paleo, Keto, etc.), but the weight of evidence is that your best bet for decreasing the risk of developing diabetes is a healthy diet that:

Is primarily plant-based.
Consists mostly of unprocessed or minimally processed foods.
Emphasizes healthy fats such as monounsaturated and omega-3 fats.
Includes lots of fruits and vegetables.
Emphasizes whole rather than refined grains.
Includes plant protein sources like beans, nuts, and seeds.
Has a low caloric density (which it will if you follow the guidelines above), so you can lose weight slowly and naturally.

But what about meat? Here the data are less clear. Several studies have suggested that eating red and processed meat increases your risk of type-2 diabetes. Studies on poultry are mixed with some studies suggesting they increase the risk of developing type 2 diabetes, and other studies suggesting they have no effect.

Unfortunately, the data from the previous studies were inconsistent, in part because the methods used to collect and analyze the data varied widely from study to study. In addition, the studies were primarily performed in the United States and Europe, so it was unclear whether the correlation between meat consumption and type 2 diabetes was universal, or whether it was restricted to western countries.

With this in mind, the authors of the current study (C Li et al, The Lancet Diabetes and Endocrinology, 12: 619-630, 2024) decided to perform a much more comprehensive study by combining studies from all across the world that used similar methodologies.

How Was This Study Done?

This study was a meta-analysis of data obtained from the InterConnect project. The InterConnect project is registry of more than 200 studies from around the world. The investigators chose 31 studies with a total of 1,966,444 individuals from 20 countries for this meta-analysis based on the following criteria:

Participants in the studies were adults between 40 and 60 years old.

Participants were excluded from the study if they already had type 2 diabetes.

The diets of participants in the studies were assessed by having the participants fill out standardized dietary assessment forms at the beginning of the study.

Participants were followed for an average of 10 years (7-15 years) to see how many developed a newly diagnosed case of type 2 diabetes. During this time 10,271 participants in these studies developed type 2 diabetes.

The correlation between 3 types of meat (processed meat, red meat, and poultry) and type 2 diabetes was adjusted for other factors that affect the risk of diabetes (e.g., age, sex, ethnicity, smoking, drinking, physical activity, obesity, and family history of type 2 diabetes)

Does Meat Increase Diabetes Risk?

The results of this meta-analysis were:

There was a log-linear (greater than linear) dose-response correlation without any obvious threshold or ceiling effect with the risk of developing type-2 diabetes for all three meats tested in this study.

For processed meat each 50-gram increase (equivalent to 4 slices of smoked ham) increases the risk of developing type 2 diabetes by 15%.

For unprocessed red meat each 100-gram increase (equivalent to 3.5 ounces of steak) increases the risk of developing type 2 diabetes by 10%.

For poultry each 100-gram increase (equivalent to 3.5 ounces of chicken) increases the risk of developing type 2 diabetes by 8%. However, after correcting for other diet and lifestyle factors that increase the risk of type 2 diabetes, the effect of poultry on diabetes risk was non-significant.

When they looked at the effect of replacing one type of meat with another:

Replacing 50 grams of processed meat with 100 grams of unprocessed red meat decreased the risk of diabetes by 7%.

Replacing 50 grams of processed meat with 100 grams of poultry decreased the risk of diabetes by 10%.

I should note that previous studies have shown that replacing either processed meat or unprocessed red meat with vegetable protein foods (beans, nuts, and seeds) significantly decreases the risk of developing diabetes.

When they looked at different regions of the world:

The effect of both processed and unprocessed red meat on type 2 diabetes risk was seen in America, Europe, Western Pacific regions, and east Asia.

However, no effect of either unprocessed or processed red meat on type 2 diabetes risk was seen in the Eastern Mediterranean and South Asia.

The authors concluded, “The consumption of meat, particularly processed and unprocessed red meat, is a risk factor for developing type 2 diabetes across populations. These findings highlight the importance of reducing meat consumption for public health and should inform dietary guidelines.”

Why Does Meat Increase Diabetes Risk?

This study supports and strengthens previous studies suggesting that we should add red and processed meats to the list of risk factors for developing type 2 diabetes. However, unless you are a vegan, the idea of giving up all red and processed meat is probably a non-starter.

Instead, let’s ask why red and processed meats increase diabetes risk. Is it the meat itself, or something else that triggers the increase in the risk of developing type 2 diabetes. Is it:

#1: Guilt By Association: Diets high in meats are also high in saturated fats, which increase the risk of diabetes.

#2: Guilt By Omission: Diets high in meats are often low in fruits, vegetables, nuts, and seeds – all healthy foods that lower diabetes risk.

#3: Guilt By Addition: Processed meats contain additives that can increase the risk of developing diabetes. For example, nitrates or nitrites are often added as preservatives. But they can be converted in the gut to N-nitroso compounds which increase inflammation, which in turn increases the risk of developing diabetes.

#4: Guilt By Cooking: High temperature grilling and frying creates compounds that create oxidative stress, which can increase the risk of developing diabetes.

#5: Guilt By Microbiome: The microbiome (gut bacteria) of heavy meat eaters is very different from the microbiome of people who eat a more plant-based diet. If a meat eater consumes a steak, their gut bacteria convert L-carnitine in the meat to a toxic compound called trimethylamine N-oxide (TMAO). However, if you were able to convince a vegan to eat the same steak, that wouldn’t happen.

#6: Guilt By Diet Context: The fact that there was no association between red and processed meat and diabetes in Mediterranean and South Asian regions gives us an important clue. The bad effects of red and processed meats are influenced by the context of the overall diet. What do the cuisines of the Mediterranean and South Asian regions have in common? They are both primarily whole food, plant-based cuisines.

I have discussed each of these mechanisms in more detail in an article in a recent edition of “Health Tips From the Professor”.

I also discussed ways to reduce the risk of each of these mechanisms, but if you don’t want to read the article,here is a spoiler alert:

Plant foods are the antidotes for the bad things associated with red and processed meats.

We should think of meat as a garnish for a primarily plant-based meal rather than a main course with a baked potato or fries as a garnish.

The Bottom Line

A recent study looked at the effects various meats on the risk of developing type 2 diabetes worldwide. The study found:

For processed meat each 50-gram increase (equivalent to 4 slices of smoked ham) increases the risk of developing type 2 diabetes by 15%.

For unprocessed red meat each 100-gram increase (equivalent to 3.5 ounces of steak) increases the risk of developing type 2 diabetes by 10%.

The effect of poultry on diabetes risk was non-significant.

When they looked at the effect of replacing one type of meat with another:

Replacing 50 grams of processed meat with 100 grams of unprocessed red meat decreased the risk of diabetes by 7%.

Replacing 50 grams of processed meat with 100 grams of poultry decreased the risk of diabetes by 10%.

I should note that previous studies have shown that replacing either processed meat or unprocessed red meat with vegetable protein foods (beans, nuts, and seeds) significantly decreases the risk of developing diabetes.

For more details on this study, why meats increase diabetes risk, and what this study means for you, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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My posts and “Health Tips From the Professor” articles carefully avoid claims about any brand of supplement or manufacturer of supplements. However, I am often asked by representatives of supplement companies if they can share them with their customers.

My answer is, “Yes, as long as you share only the article without any additions or alterations. In particular, you should avoid adding any mention of your company or your company’s products. If you were to do that, you could be making what the FTC and FDA consider a “misleading health claim” that could result in legal action against you and the company you represent.

For more detail about FTC regulations for health claims, see this link.

https://www.ftc.gov/business-guidance/resources/health-products-compliance-guidance

________________________________________________________________________

About The Author

Dr. Chaney won numerous teaching awards at UNC, including the Academy of Educators “Excellence in Teaching Lifetime Achievement Award”.

Dr Chaney also ran an active cancer research program at UNC and published over 100 scientific articles and reviews in peer-reviewed scientific journals. In addition, he authored two chapters on nutrition in one of the leading biochemistry text books for medical students.

Since retiring from the University of North Carolina, he has been writing a weekly health blog called “Health Tips From the Professor”. He has also written two best-selling books, “Slaying the Food Myths” and “Slaying the Supplement Myths”. And most recently he has created an online lifestyle change course, “Create Your Personal Health Zone”. For more information visit https://chaneyhealth.com.

For the past 53 years Dr. Chaney and his wife Suzanne have been helping people improve their health holistically through a combination of good diet, exercise, weight control and appropriate supplementation.

What Diet Is Best For Healthy Aging?

October 28, 2025 by Dr. Steve Chaney

What About Primarily Meat-Based Diets?

Author: Dr. Stephen Chaney

It’s so confusing. Everyone claims they have clinical proof that their diet is the best. You will be healthier and live longer.

But the diets are so different. They range from vegan to keto. They can’t all be equally healthy. What is the truth?

To answer that question, we first need to understand how the proponents of each diet can claim theirs is the perfect diet for health and longevity. It’s because they base their claims on:

Short-term studies. Most of their claims are based on studies that range from a few weeks to a few months. You need 20- or 30-year studies to measure the effects of a particular diet on health outcomes.

Biological markers (Things like cholesterol and triglyceride levels, blood sugar control, and/or inflammation). Biological markers can predict possible health outcomes. But without long-term studies on actual health outcomes, you don’t know whether those predictions are accurate.

Comparisons with the typical American diet. Any diet looks good compared with the American diet.

Elimination of highly processed foods. While these diets emphasize different foods, they are all whole food diets. Again, any diet that eliminates processed foods is an improvement.

- It doesn’t matter whether you restrict calories, restrict certain foods or food groups, or restrict the time you allow yourself to eat. You unconsciously eat less.

- And when you eat less, you lose weight.

- And when you lose weight, your cholesterol and triglyceride levels fall, your blood sugar control improves, and inflammation decreases.

- That’s why short-term weight loss and improvement in biological markers are virtually identical with vegan and keto diets. Those diets are as different as any two diets could be. But they are both highly restrictive diets.

The take-home lesson is clear. Don’t be confused by claims based on short-term studies. What you should look for is:

Long-term studies (20 years or more)…

that look at the effect of diet on health outcomes, and…

do not compare their diet with the typical American diet.

When I first reviewed this topic 8 years ago, I could only find a few studies that met these criteria:

One study showed that people consuming primarily plant-based diets weighed less than people who consumed primarily meat-based diets for 20 years or more.

Other studies showed that people consuming primarily plant-based diets had a reduced risk of diabetes and heart disease compared to people consuming primarily meat-based diets for 20 years or more.

These are valuable observations, but they are limited. That’s why I was so excited when I came across a recent 30-year study (A-J Tessier et al, Nature Medicine, volume 31, pages 1644-1652, 2025) looking at the effect of 9 different diets on longevity and health outcomes. In short, this study looked at the effect of different diets on healthy aging.

How Was This Study Done?

The authors of this study used data from 105,015 participants in the Nurses’ Health Study (NHS) and Health Professionals Follow Up Study (HPFS). Both studies enrolled participants in 1986 and followed them through 2016. In short, they were both 30-year studies. Participants with preexisting chronic diseases were excluded from the study.

Lifestyle factors and medical histories were assessed every two years.

A detailed dietary assessment was conducted every four years. The assessments measured the intake of 152 foods. Food intakes were averaged over the duration of the study for each participant.

[Note: This study did not measure how the diets of participants changed between 1986 and 2016, although that is an interesting question. Perhaps a future study is planned.]

Based on the foods eaten, the diets of the participants were evaluated for adherence to 9 dietary patterns, which I have described in more detail below.

[Note: To be clear, the participants were not trying to follow these diets. They ate what they ate, and the investigators subsequently compared their dietary pattern with various healthy diets.]

For each of the diets included in this study, participants were divided into quintiles based on how closely their food intake adhered to the recommendations for that diet. Then the highest quintile was compared to the lowest quintile to determine how well that diet predicted “healthy aging” after a 30-year follow-up.

The term “healthy aging” was based on 5 criteria:

Longevity – achieving an age of 70 or more.

Absence of the top 11 major chronic diseases (cancer, diabetes, myocardial infarction (heart attack), coronary artery disease, congestive heart failure, stroke, Parkinson’s disease, multiple sclerosis, and ALS).

No impairment of cognitive function.

No impairment of physical health.

No mental health issues.

In other words, these were not just individuals who survived 70 years or more. They survived and thrived. They were enjoying their golden years because they still had good health and excellent quality of life.

Diets Included In This Study

The diets included in this study were:

AHEI – Alternative Healthy Eating Index (A scoring system developed by Harvard researchers to measure overall diet quality based on its ability to predict lower risks of heart attacks, strokes, and diabetes).

aMed – Alternative Mediterranean Diet Index (The aMed diet index differs from the original Med index by separating fruits and nuts into different groups, eliminating dairy, emphasizing whole grains, and excluding red and processed meats in favor of chicken and fish).

DASH – Dietary Approaches to Stop Hypertension (The name speaks for itself. But I also sometimes refer to this diet as “the Americanized version of the Mediterranean diet’ because it features foods more familiar to Americans. For example, it allows more red meat options than most of the other diets in this list.

MIND – Mediterranean-Dash intervention for Neurogenerative Delay (It is a dietary pattern designed to reduce the risk of Alzheimer’s disease and other forms of dementia. It combines elements of the Mediterranean and DASH diets but differs from both by emphasizing berries as a major fruit source, among other things.)

hPDI – Healthy Plant-Based Diet Index (It is a scoring system that measures adherence to a diet rich in healthy plant-based foods and lower consumption of less-healthy plant foods and animal foods.)

PHDI – Planetary Health Diet Index (It emphasizes foods (primarily plant foods) that are healthy and are good for the environment. Of the diets on this list, it is the most restrictive and closest to a vegan diet)

EDIH – Empirical Dietary Index For Hyperinsulinemia (It is a scoring system that measures the potential of a diet to cause chronically high insulin levels, which is associated with type 2 diabetes and certain cancers.)

EDIP – Empirical Dietary Inflammation Pattern (It is a scoring system that measures the inflammatory potential of a diet.)

UPF – Consumption of Ultraprocessed Foods (Since recent studies have shown that most Americans get between 55 and 70% of their calories from ultraprocessed foods, this is fast becoming a measure of the typical American diet.)

Note: Except for the UPF diet, these are all whole food, primarily plant-based diets.

What Diet Is Best For Healthy Aging?

Here are the results of the study (drum roll, please):

Of the 105,015 participants in this study, only 9.3% achieved healthy aging.

Adherence to any of the 8 healthy diets improved the probability of achieving healthy aging.

The odds of achieving healthy aging ranged from 1.45 for the Healthy Plant-Based Diet to 1.86 for the Alternative Healthy Eating Index.

If you were to pick one winner, it would be the Alternative Healthy Eating Index. And if you were to define healthy aging as achieving an age of 75 or more with the other 4 criteria, the odds increase to 2.24 (more than double) for the Alternative Healthy Eating Index.

As you might expect, adherence to a diet high in ultraprocessed foods had the opposite effect. It decreased the odds of achieving healthy aging by 32%.

When you look at each of the criteria for healthy aging individually, the results were a bit more nuanced:

For survival to 70+ years, the Alternative Healthy Eating Index and the Planetary Health Diet Index were tied. Both increased the odds of survival by more than 2-fold.

The Alternative Healthy Eating Index and the Planetary Health Diet Index were also tied for surviving to 70 with intake cognitive health and intact physical function.

The Empirical Dietary Index For Hyperinsulinemia edged out the Alternative Healthy Eating Index for freedom from 11 chronic diseases.

The effect of healthy diets on the odds of achieving healthy aging is independent from BMI, smoking, and physical activity. This means that:

The effects of healthy diets on healthy aging were not because people consuming healthy diets weighed less, smoked less, or exercised more.

Even if some of your lifestyle choices are suboptimal, choosing a healthy diet will increase your odds of surviving and thriving.

Finally, the study looked at the effects of individual foods on healthy aging. The results were:

Higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products increase your odds of healthy aging.

Higher intakes of trans fats, sodium, sugary beverages, and red or processed meats decrease your odds of achieving healthy aging.

The effects of these foods on healthy aging aren’t novel. They are consistent with dozens of other studies that have looked at the effect of individual foods on long-term health outcomes. In fact, the diets included in this study were chosen because they included foods that positively affect health outcomes and minimize foods that negatively affect health outcomes.

What About Primarily Meat-Based Diets?

I have good friends who advocate for primarily meat-based diets such as keto, paleo, and carnivore. I’m sure they are going to say, “This study is a sham. It only included primarily plant-based diets, so, of course, it is only going to show benefits for primarily plant-based diets.” I can hear their their questions now:

Why didn’t this study include any of the primarily meat-based diets? My answer is: “All the popular meat-based diets exclude one or more of the food groups associated with health and longevity and emphasize one or more of the food groups associated with a shorter, less healthy life. And these food associations are consistent among multiple long-term studies looking at the effect of various foods on health outcomes.

The authors could have constructed a similar index for each of the popular meat-based diets. But they would have been the inverse of the plant-based diet indices because the foods included and excluded from plant-based and meat-based diets are opposite. Therefore, just like the UPF index, they would have been associated with a decreased probability of achieving healthy aging.”

Why did the scientists designing this study ignore the proven health benefits of primarily meat-based diets? My answer is: “The “proven benefits” of primarily meat-based diets are based on short-term studies showing the effects of those diets on biological markers. Long-term studies looking at health outcomes are lacking.”

But modern primarily meat-based diets are a special case because they limit carbohydrates and cause ketosis. Why weren’t they included in the study? My answer is: “The Atkins diet limits carbohydrates and causes ketosis. It has been around for more than 50 years. And, to my knowledge, there are no studies showing it is beneficial long term. If the Atkins diet cannot be shown to have long-term health benefits, it is unlikely that modern diets that mimic it are healthy long term.

What Does This Study Mean For You?

The answer is clear. If you want to survive and thrive in your 70s and beyond, choose a whole food, primarily plant-based diet.

If you want the absolute best diet, follow the Alternative Healthy Eating Index recommendations. There are many online resources to guide you.

However, any whole food, primarily plant-based diet will do. The ones with the most online resources are the Mediterranean, DASH, and MIND diets. Choose the one that best fits your food preferences and lifestyle.

If you want to go more vegetarian, the Healthy Plant-Based Diet is a bit easier than a strict vegan diet.

If you are concerned about the environment, the Planetary Diet is best for you.

If you have specific health issues like hypertension, diabetes, or inflammation, there are diets designed just for you.

And if following structured diets is not your style, just:

Eat more fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products.

Eat less trans fats, sodium, sugary beverages, and red or processed meats, and ultraprocessed foods.

Finally, even if some of your lifestyle choices are suboptimal, this study shows choosing a healthy diet will increase your odds of surviving to your 70s and thriving.

The Bottom Line

A recent 30-year study looked at the effect of 8 whole food, primarily plant-based diets on healthy aging defined as:

Achieving an age of 70 or more.

The absence of the top 11 major chronic diseases.

No impairment of cognitive function.

No impairment of physical health.

No mental health issues.

The key findings were:

Adherence to any of 8 whole food, primarily plant-based diets improved the probability of achieving healthy aging.

The odds of achieving healthy aging ranged from 1.45 for the Healthy Plant-Based Diet to 1.86 for the Alternative Healthy Eating Index.

For more information on this study, why primarily meat-based diets were not considered healthy enough to be included in this study, and what this study means for you, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

____________________________________________________________________________

For more detail about FTC regulations for health claims, see this link.

https://www.ftc.gov/business-guidance/resources/health-products-compliance-guidance

_______________________________________________________________________

About The Author

Dr. Chaney has a BS in Chemistry from Duke University and a PhD in Biochemistry from UCLA. He is Professor Emeritus from the University of North Carolina where he taught biochemistry and nutrition to medical and dental students for 40 years. Dr. Chaney won numerous teaching awards at UNC, including the Academy of Educators “Excellence in Teaching Lifetime Achievement Award”. Dr Chaney also ran an active cancer research program at UNC and published over 100 scientific articles and reviews in peer-reviewed scientific journals. In addition, he authored two chapters on nutrition in one of the leading Biochemistry textbooks for medical students.

Eating For A Healthy Heart

February 11, 2025 by Dr. Steve Chaney

What Does This Mean For You?

Author: Dr. Stephen Chaney

You may remember the nursery rhyme, “Jack Sprat could eat no fat. His wife could eat no lean…” You may know people who fit these extremes. And in terms of diets these extremes might represent the vegan and keto diets in today’s world.

The nursery rhyme assures us that, “…between them they licked the platter clean.” But were their diets equally healthy? Which of them would have been more likely to live a long and healthy life?

And, since this is Heart Health Month, we might ask, “Which diet would have been better for their hearts?”

If you search Mr. Google – even with AI assist – you might be confused. That’s because AI bases its recommendations on the quantity of posts, not the accuracy of posts. And lots of media influencers recommend both diets, and just about every popular diet in between for heart health.

But what does good science say on the topic of heart healthy diets? Fortunately, a recent comprehensive review and meta-analysis (G. Riccardi et al, Cardiovascular Research, 118: 1118-1204, 2022) has answered that question.

How Was The Study Done?

The investigators reviewed 99 clinical studies with tens of thousands of participants that looked at the associations between foods or food groups and heart disease risk.

Most of the studies were “prospective cohort” studies in which:

Populations are divided into groups (cohorts) based on the foods they consume…

…and followed for a number of years (this is where the term “prospective” comes from)…

…and at the end of the study, the association between food and heart outcomes is measured.

However, the review also included several major randomized controlled clinical trials, including:

The DASH diet study.
The Lyon Diet Heart study.
The PREDIMED study.

Eating For A Healthy Heart

Here are the findings of the study. Most will sound very familiar. But you will note some subtle differences based on recent data.

The overall summary was that for a healthy adult population:

Low consumption of salt and foods of animal origin…

…and increased intake of plant foods…

…are associated with reduced heart disease risk.

Of course, we have known that for years. It’s when they broke the data down further that it became more interesting.

Foods Of Animal Origin:

Processed meats increase heart disease risk. A single serving of processed meat is associated with a 27% to 44% increased risk of heart disease. This is not new.

Unprocessed red meat is also associated with increased risk of heart disease, but this association is not as consistent as for processed meats. The authors noted that some of this may be due to differences in saturated fat content or cooking methods of the red meats included in individual studies.

But this analysis also showed that the effect of red meat on heart disease risk may be dose dependent. For example:

- The studies they reviewed suggested that consuming ≥2 servings per day of red meat is associated with a 27% increased risk of heart disease. However, consuming <3 servings per week may not increase risk.

- The idea that the effect of red meat on heart disease risk may be dose-dependent is novel. However, the authors said we also need to ask what replaces red meat in the diet. They postulated that when red meat consumption is decreased, it is often replaced with healthier protein sources.

White meat such as poultry does not appear to affect heart disease risk. This has been predicted by earlier reports, but this analysis strengthens those predictions.

Fish consumption decreases heart disease risk. This is not new. But this review added precision about recommended fish intake (2-4 servings/week) and a couple of caveats:

- The heart benefits of fish may be due to their omega-3 content and may not apply equally to fish with lower omega-3 content.

- The authors also expressed concerns about the sustainability of high-omega-3 fish populations. I would also add that our oceans are increasingly polluted, so contamination is another concern.

Egg consumption up to one egg/day does not appear to increase heart disease risk. This is consistent with the current American Heart Association recommendations.

However, the authors noted that the effect of eggs on serum cholesterol, and hence heart disease risk depends on several factors.

- Genetics, obesity, and diabetes can make it more difficult to regulate serum cholesterol levels. For these individuals, eggs may need to be eaten only sparingly.

- Diets low in saturated fat and high in fiber from plant foods help the body regulate serum cholesterol. Several studies suggest that eggs may decrease heart disease risk in the context of this type of diet.

Dairy: Neither low-fat nor high-fat dairy foods appear to influence heart disease risk. This is different from the standard recommendation to consume low-fat dairy foods. But it is in line with the trend of recent research studies on dairy and heart disease.

Once again, there were a couple of caveats:

- There is increasing evidence that fermented dairy foods may decrease heart disease risk which may explain why certain high-fat cheeses and other high-fat fermented dairy foods appear to have a neutral or slightly beneficial effect on heart disease risk.

- As with eggs the effect of high-fat dairy foods on heart disease risk may be influenced by genetics and diet context.

Foods Of Plant Origin: The effect of plant foods have been known for some time, and the most recent studies included in this analysis have not changed those conclusions.

Fruits and Vegetables consistently reduce heart disease risk in multiple studies. In each case, the optimal intake appears to be about 2 servings of each per day which provides an 18-21% risk reduction for vegetables and a 21-32% risk reduction for fruits.

Legumes (beans and peas) also consistently reduce heart disease risk in multiple studies. At the optimal intake of around 4 servings per week the risk reduction is around 14%.

Nuts also consistently reduce heart disease risk. At the optimal intake of around one serving (a handful) per day, the risk reduction is around 25%.

Cereals (grains) were divided into 3 categories:

- Refined carbohydrates with a high glycemic index (e.g., white rice, white bread) are associated with increased heart disease risk in multiple studies probably due to their effect on blood sugar levels. And the increased risk is significant (Around 66% higher risk for every 2 servings).

- Refined carbohydrates with a low glycemic index (e.g., pasta, corn tortillas) show an inconsistent effect on heart disease risk.

- Whole grains are consistently associated with a lower heart disease risk. Two servings of whole grains per day are associated with a 25%-34% decreased risk.

Miscellaneous Foods:

Soft Drinks are associated with increased heart disease risk. One serving per day increases the risk by around 15-22% and recent evidence suggests that artificially sweetened soft drinks offer no heart health benefits compared to sugar sweetened soft drinks.

Coffee and Tea are both associated with decreased heart disease risk. For coffee the optimal benefit may occur at around 3 cups/day. Higher levels may have an adverse effect on heart disease risk.

Summary of Heart Health Recommendations

If you are thinking that was a lot of information, the authors provided a numerical summary of their recommendations for a heart-healthy diet. They are:

Two servings per day of vegetables, fresh fruits, and whole grains.

One serving per day of nuts and seeds, low-glycemic index refined cereals, extra-virgin olive oil or non-tropical vegetable oils, and yogurt.

Four servings per week of legumes and fish.

No more than 3 servings per week of white meat, eggs, cheese, and milk.

No more than 2 servings per week of high-glycemic index refined starchy foods, red meat, and butter.

Only occasional consumption of processed meats.

What Does This Study Mean For You?

Of course, nobody wants to follow a “diet by the numbers”. If you are like most of us, you want flexibility and you want to be able to eat some of your favorite foods. So, let me put these recommendations into a more “user friendly” form.

If you want a healthy heart:

Whole, unprocessed or minimally processed, plant foods are your friends.

Your heart-healthy foundation should be fruits, vegetables, whole grains, nuts and seeds, healthy plant oils, and legumes.

Your heart-healthy foundation can also include fermented dairy foods and low-glycemic index refined grains.

Your “go-to” beverages should be water, tea (both caffeinated and herbal teas), and coffee. You should avoid soft drinks and other sugar-sweetened or artificially sweetened beverages.

Once you have achieved a heart-healthy foundation you can add a few servings per week of white meat, eggs, cheese, and dairy, even high-fat dairy.

If you have good adherence to the heart-healthy foundation described above and no genetic or health issues that increase your risk of heart disease, you can probably eat more of these foods.

Conversely, if your adherence to the heart-healthy foundation is poor and/or you are at high risk of heart disease, you may wish to consume less of these foods.

If you have good adherence to the heart-healthy foundation, you can also add up to 1-2 servings of high-glycemic index refined carbohydrates, red meat, or butter per week. With red meat, you may want to consider it as a garnish that adds flavor to a plant-based meal rather than the centerpiece of the meal.

You should eat processed meats seldom or never.

The Bottom Line

A new comprehensive review and meta-analysis of 99 clinical studies with tens of thousands of participants has updated the correlation between foods and heart disease risk.

Many of the recommendations based on this analysis are identical to previous recommendations for a heart-healthy diet.

But there are some subtle changes to those recommendations based on the latest data.

For more details about this study and what a heart-healthy diet might look like for you, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

_______________________________________________________________________________

For more detail about FTC regulations for health claims, see this link.

https://www.ftc.gov/business-guidance/resources/health-products-compliance-guidance

_______________________________________________________________________

About The Author

For the past 45 years Dr. Chaney and his wife Suzanne have been helping people improve their health holistically through a combination of good diet, exercise, weight control and appropriate supplementation.

600th Issue Celebration

November 5, 2024 by Dr. Steve Chaney

Nutrition Advances Over The Last Two Years

Author: Dr. Stephen Chaney

In the nearly twelve years that I have been publishing “Health Tips From The Professor”, I have tried to go behind the headlines to provide you with accurate, unbiased health information that you can trust and apply to your everyday life.

The 600^th issue of any publication is a major cause for celebration and reflection – and “Health Tips From The Professor” is no different.

I am dedicating this issue to reviewing some of the major stories I have covered in the past 100 issues. There are lots of topics I could have covered, but I have chosen to focus on three types of articles:

Articles that have debunked long-standing myths about nutrition and health.

Articles that have corrected some of the misinformation that seems to show up on the internet on an almost daily basis.

Articles about the issues that most directly affect your health.

Here are my picks from the last two years:

Weight Loss Diets

Since it is almost January, let’s start with a couple of articles about diet and weight loss (or weight gain). I have covered the effectiveness of the Paleo, Keto, Mediterranean, DASH, vegetarian, and Vegan diets for both short and long-term weight loss in my book “Slaying The Food Myths”, so I won’t repeat that information here. Instead, I will share a few updates from the past 100 issues.

Is Time-Restricted Eating Better Than Other Diets? Time-restricted eating is one of the latest fads. But is it really better than other diets for weight loss and improved health? In this article I reviewed two studies that compare time-restricted eating with diets that do not restrict time of eating but cut calories to the same extent. You may be surprised at the results.

Can You Lose Weight Without Dieting? In this article I share 8 tips for losing weight without going on a diet. The article is based on research by Dr. Brian Wansink, a behavioral psychologist who specializes in studying how external clues influence our eating patterns. As you might suspect his 8 tips for losing weight have nothing to do with counting calories or going on restrictive diets.

Healthy Diets

Is Whole Fat Dairy Healthy? For years dietary guidelines have been telling us to select low fat dairy foods. But some health gurus are telling you that isn’t true. They claim whole fat dairy is healthy. So, you are probably wondering, “What is the scoop (as in ice cream) on whole fat dairy?” In this article I look at the study behind the headlines and answer that question. But the answer is not a simple “Yes” or “No”. The answer is more nuanced. It turns out that whole fat dairy is healthier in some diets than in others.

Are Low Carb Diets Healthy? Are low carb diets good for you or bad for you? It depends on which study you quote. Two major studies in recent years have come to opposite conclusions. In this article I help you sort through the conflicting studies and rephrase the question. Instead of, “Are low carb diets healthy”, the question should be, “Which low carb diets are healthy?”

Are All Plant-Based Diets Healthy? Plant-based diets have acquired a “health halo” in recent years. Your mama told you to eat your fruits and vegetables. And many health gurus have been telling you not to neglect your grains, legumes, nuts, and seeds as well. But some of these foods require a lot of food preparation.

Never fear! The food industry has come to your rescue with a wide variety of processed plant-based foods. No need for food prep. But are they as good for you as the unprocessed plant foods they replace? In this article I review a study that answers that question.

You probably know what that answer is, but the article is worth a read anyway. That is because the study also asks whether vegan and vegetarian diets are healthier than other primarily plant-based diets. And you may not know the answer to that question.

Diet And Heart Disease

Are Eggs Bad For You? For years we were told that eggs are bad for us because they contain cholesterol. Then we were told that eggs in moderation may not increase our risk of heart disease. And recently studies have appeared claiming eggs may be good for our hearts. What is the truth about eggs and heart disease? In this article I review a recent study claiming eggs are bad for our heart and put that study into the context of other recent studies to clear up the “eggfusion”.

Which Diets Are Heart Healthy? Every popular diet claims to help you lose weight, reduce your risk of diabetes, and reduce your risk of heart disease. All these claims can’t be true. Which diets deliver on their promises, and which are just pretenders? In this article I review a recent study that answered that question for heart disease.

This study was a very large metanalysis of over 40 studies with 35,548 participants that looked at the effect of different diets on heart disease outcomes. The study identified two diets that significantly reduced the risk of heart disease. There are other diets that might reduce the risk of heart disease, but their benefits have not been proven by high quality clinical studies. They are merely pretenders.

The Dangers Of Processed Foods

In previous issues of “Health Tips From the Professor” I have shared articles showing that diets high in processed foods are associated with an increased risk of obesity, diabetes, and heart disease. But the story keeps getting worse. Here are two articles on recent studies about processed foods that appeared in “Health Tips From The Professor” in the last two years.

Why Does Processed Food Make You Fat? We already know that eating a lot of highly processed food is likely to make us fat. But what is it about processed food that makes us fat? In this article I review a recent study that answers that question.

This study is interesting for two reasons.

It identifies the characteristics of processed foods that make us want to eat more.

It identifies some minimally processed foods that have the same characteristics and suggests we should choose minimally processed foods wisely. Simply put, knowledge is power. We may want to avoid minimally processed foods that have the same obesity-inducing characteristics as processed foods.

Do Processed Foods Cause Cancer? Previous studies have shown that processed food consumption is associated with a higher risk of obesity, diabetes, and heart disease. Can it get any worse? In this article I review a recent study that shows processed food consumption is associated with an increased risk of several kinds of cancer.

Maintaining Muscle Mass As We Age

As we age, we begin to lose muscle mass, a process called sarcopenia. Unless we actively resist loss of muscle mass it will eventually impact our quality of life and our health.

We can prevent this loss of muscle mass with resistance exercise, adequate protein intake, and adequate intake of the amino acid leucine. Previous studies have shown people over 50 need more of each of these to maintain muscle mass, but the amount they need has been uncertain until now. Three recent studies have given seniors better guidelines for maintaining muscle mass.

Can You Build Muscle In Your 80s? In this article I review a recent study that enrolled a group of octogenarians in a high-intensity exercise program to see if they could gain muscle mass. They were able to increase their muscle mass, but the intensity of the exercise required may surprise you.

Optimizing Protein Intake For Seniors. In this article I review two recent studies that looked at the amount, timing, and kind of protein needed for seniors in their 60s and 70s to maximize gain in muscle mass.

How Much Leucine Do Seniors Need? In this article I review a recent study that determined the amount of leucine seniors in their 70s need to optimize gains in muscle mass and strength.

The Benefits And Risks Of Supplementation

If you listen to Big Pharma or the medical profession, you hear a lot about the “risks” of supplementation and very little about the benefits. In “Health Tips From the Professor” I try to present a more balanced view of supplementation by sharing high-quality studies showing benefit from supplementation and studies that put the supposed risks into perspective.

The Good News About Omega-3s and Stroke. Multiple studies have shown that omega-3 supplementation reduces the risk of ischemic strokes (strokes caused by a blood clot). But it has been widely assumed they might increase the risk of hemorrhagic strokes (strokes caused by bleeding). In this article I review a meta-analysis of 29 clinical studies with 183,000 participants that tested that assumption.

How Much Omega-3s Are Best For Blood Pressure? Multiple studies have shown that omega-3 supplementation can reduce high blood pressure. But the doses used vary widely from one study to the next. In this article I review a meta-analysis of 71 double-blind, placebo-controlled clinical studies that determined the optimal dose of omega-3s for controlling blood pressure.

Omega-3 Supplements Are Safe. As I said above, it has been widely assumed that omega-3 supplementation increases the risk of bleeding and hemorrhagic stroke. In this article I review the definitive study on this topic. More importantly, it reveals which omega-3 supplements might increase bleeding risk and which do not.

Are Calcium Supplements Safe? Big Pharma and the medical profession have been warning us that calcium supplements may increase heart disease risk. In this article I review the definitive study on this topic.

Prenatal Supplements

If you are pregnant or thinking of becoming pregnant, your health professional has likely recommended a prenatal supplement. You probably assume that prenatal supplements provide everything you need for a healthy pregnancy. Unfortunately, recent research has shown that assumption is not correct.

Is Your Prenatal Supplement Adequate? In this article I review a study that should serve as a wakeup call for every expectant mother. It showed that most prenatal supplements were woefully inadequate for a healthy pregnancy.

What Nutrients Are Missing In Prenatal Supplements? In this article I review a study that identified additional nutrients that are missing in most prenatal supplements.

Prenatal Supplements Strike Out Again. In this article I review a study that looked at the diet of pregnant women to determine their needs and compared that to the nutrients found in prenatal supplements. Once again, most prenatal supplements were woefully inadequate. Is it, “Three strikes and you are out”?

Exercise

Walking Your Way To Health. We have been told that walking is good for our health. But how many steps should you take, how fast should you walk, and does it matter whether these steps are part of your daily routine or on long hikes? In this article I review a study that answers all these questions.

Which Exercise Is Best For Reducing Blood Pressure? If you have high blood pressure, you have probably been told to exercise more. But which exercise is best? In this article I review a study that answers that question. And the answer may surprise you.

Did You Know?

If you have been reading “Health Tips From the Professor” for a while, you probably know that I enjoy poking holes in popular myths. Here are two new ones I deflated in past two years.

Is Low Alcohol Consumption Healthy? You have probably heard that low alcohol intake (that proverbial glass of red wine) is good for you. But is that true? In this article I review a recent study that shows that myth was based on faulty interpretation of the data and provides a more nuanced interpretation of the data.

Is HDL Good For Your Heart? You have been told that increasing your HDL levels reduces your risk of heart disease so many times it must be true. But is it? In this article I review HDL metabolism and a recent study to provide a more nuanced interpretation of the relationship between HDL and heart disease risk.

How To Talk With Your Doctor About Cancer

Because of my years in cancer research, I am often asked whether someone should follow their oncologist’s advice and go on a recommended chemotherapy or radiation regimen. Of course, it would be unethical for me to provide that kind of advice.

In this article I tell you the questions to ask your oncologist about the prescribed treatment regimen, so you can make an informed decision. However, I also recommend you only ask these questions if you can handle the answers.

The Bottom Line

I have just touched on a few of my most popular articles above. You may want to scroll through these articles to find ones of interest to you that you might have missed over the last two years. If you don’t see topics that you are looking for, just go to https://chaneyhealth.com/healthtips/ and type the appropriate term in the search box.

In the coming years, you can look for more articles debunking myths, exposing lies and providing balance to the debate about the health topics that affect you directly. As always, I pledge to provide you with scientifically accurate, balanced information that you can trust. I will continue to do my best to present this information in a clear and concise manner so that you can understand it and apply it to your life.

Final Comment: You may wish to share the valuable resources in this article with others. If you do, then copy the link at the top and bottom of this page into your email. If you just forward this email and the recipient unsubscribes, it will unsubscribe you as well.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

_______________________________________________________________________________

For more detail about FTC regulations for health claims, see this link.

https://www.ftc.gov/business-guidance/resources/health-products-compliance-guidance

_______________________________________________________________________

About The Author

Can Unhealthy Eating Give You Colon Cancer?

December 6, 2022 by Dr. Steve Chaney

What Are Ultra-Processed Foods, And Why Might They Cause Colon Cancer?

Author: Dr. Stephen Chaney

The new year is almost here. If you are like millions of Americans, you may already be making a list of potential New Year’s resolutions and “checking it twice”. If weight loss and a healthier diet are important to you, you may want to put cutting back on ultra-processed foods at the top of your list.

And that’s not easy to do. We love our junk foods and our convenience foods.

It’s so easy to just stop by the nearest drive-through to pick up a quick meal. And we are hardwired to desire sweet, salty, and fatty foods. That’s why we love the taste of junk foods.

We lead busy lives. It’s easier and quicker to pop prepackaged foods into the microwave or oven than prepare a meal from scratch.

Even when we go on a diet to lose weight or improve our health, we want quick and easy. And “Big Food Inc” is only too happy to grant us our wish. They offer ultra-processed meals for every weight loss plan and diet program.

Many of us are second or third generation junk and convenience food lovers. Junk and convenience foods have become normal. Ultra-processed foods now make up 57% of the daily calories consumed by most Americans.

- For example, my mother believed in a balanced diet as long as the foods came from a can or a box. That was normal for me growing up. If my wife had not been brought up very differently, I would not be nearly as healthy as I am today.

Unfortunately, it is becoming increasingly clear that ultra-processed foods are bad for us. In recent issues of “Health Tips From the Professor” I have shared studies suggesting that ultra-processed foods make us fat, increase our risk of diabetes, and increase our risk of cancer. And if that weren’t bad enough, ultra-processed foods give us gas.

The cancer study referenced above showed that ultra-processed foods increased the risk of overall cancer and breast cancer but did not break it down into other kinds of cancer.

Colon cancer ranks third in overall cancers and second in cancer deaths for both men and women. And foods like processed meats are thought to increase the risk of colon cancer. This inspired the authors of a recent study to ask whether ultra-processed foods increased the risk of colon cancer.

What Are Ultra-processed Foods, And Why Might They Cause Colon Cancer?

Ultra-processed foods:

Usually go through several physical and chemical processes, such as extruding, molding, prefrying, and hydrogenation that can lead to the formation of toxic carcinogens that may increase the risk of colon cancer.

- One example you may have heard about recently would be acrylamide in French fries. Another example would be nitrosamines in processed meats.

Are usually high in added sugar, fat, and refined starch which contribute to increased weight gain and obesity, an established risk factor for colon cancer.

Are usually low in phytonutrients, fiber, calcium, and vitamin D, which are known to reduce the risk of colon cancer

Typically contain ingredients of little or no nutritive value, such as refined sugar, hydrogenated oils, emulsifiers, artificial sweeteners, thickening agents, and artificial colors. Some of these ingredients, such as emulsifiers and artificial sweeteners, have been suggested to cause inflammation in the intestine, which is known to increase the risk of colon cancer.

Have long shelf-lives because of added preservatives. This allows migration of carcinogens such as bisphenol A from the packaging materials into the food.

Examples of ultra-processed foods include:

Sodas
Chips
Candy and packages of cookies or crackers
Most breakfast cereals
Boxed cake, cookie, and pancake mix
Chicken nuggets and fish sticks
Fast food burgers
Hot dogs and other processed meat
Infant formula
Instant noodles
Most store-bought ice cream
Flavored yogurt

How Was This Study Done?

This study used data collected from:

The Nurses’ Health Study (NHS) which enrolled 121,700 female nurses aged 30-55 in 1976 and followed them for 28 years.

The Nurses’ Health Study II (NHS II) which enrolled 116,429 female nurses aged 25-42 in 1989 and followed them for 24 years.

The Health Professions’ Follow-up Study (HPFS) which enrolled 51,529 male health professionals aged 40-75 in 1986 and followed them for 28 years.

After excluding participants who had incomplete data or a previous cancer diagnosis, the investigators running the study ended up with 67,425 women from NHS, 92,482 women from NHS II, and 46,341 men from HPFS for analysis.

Ultra-processed food consumption was scored as follows:

The dietary intake of each participant in the studies was assessed with a food frequency questionnaire every four years.

Each questionnaire was scored for the percentage of ultra-processed foods.

Then each participant in the study was ranked in terms of the percent ultra-processed foods in their diet averaged over the entire time they were enrolled in the study.

The participants were then divided into 5 groups based on the number of servings of ultra-processed foods/day they consumed, ranging from a high of 9 servings/day to a low of 3 servings/day.

Every two years the participants were asked to report any cancer diagnosis in the previous two years. Study physicians reviewed the medical records and pathology reports to confirm a diagnosis of colon cancer. If the patient had died, death certificates and medical records were used to confirm a diagnosis of colon cancer.

The investigators then compared the incidence of colon cancer in the group consuming the most ultra-processed foods to the group consuming the least ultra-processed foods.

These comparisons were adjusted for compounding factors like race, family history of cancer, history of endoscopy, physical activity, smoking status, alcohol use, aspirin use, menopausal status, and post-menopausal hormone use.

The comparisons were also adjusted for obesity and a healthy diet score called AHEI. I will explain the significance of these adjustments below.

Finally, the investigators looked at how various categories of ultra-processed food influenced the results.

Can Unhealthy Eating Give You Colon Cancer?

Here is what the study found:

Men in the highest fifth of ultra-processed food consumption had a 29% higher risk of developing colon cancer than those in the lowest fifth.

No association between ultra-processed food consumption and risk of developing colon cancer was seen for women.

When they looked at subgroups of ultra-processed foods again comparing the top fifth in consumption with the lowest fifth:

Consumption of ultra-processed ready to eat products containing meat, poultry, or seafood increased the risk of colon cancer by 44% in men and 14% in women.

Consumption of sugar-sweetened beverages increased the risk of colon cancer by 21% in men but did not significantly affect risk of colon cancer in women.

Consumption of ultra-processed ready to eat mixed dishes increased the risk of colon cancer by 17% in women but did not significantly affect risk of colon cancer in men.

Consumption of ultra-processed dairy products decreased the risk of colon cancer by 17% in women but did not significantly affect risk of colon cancer in men.

The reason for the differing effect of poor diet on the risk of colon cancer in men and women is not clear, but it has been observed in previous studies.

The investigators concluded, “…high consumption of total ultra-processed foods in men and certain subgroups of ultra-processed foods in men and women was associated with an increased risk of colorectal cancer. Further studies are needed to better understand the potential attributes of ultra-processed foods that contribute to colorectal carcinogenesis.”

What Does This Study Mean For You?

There are several take-home lessons from this study:

1: The 29% increase in colon cancer risk reported for men probably underestimates the true risk. I say that because:

Ultra-processed food consumption increases the likelihood that you will gain weight, and obesity is a known risk factor for colon cancer. However, the 29% number was obtained after adjusting the data for obesity. Without that adjustment the increased risk would have been greater

Ultra-processed foods are low in the protective phytonutrients and fiber provided by fruits, vegetables, and whole grains. However, the 29% number was obtained after adjusting the data for a healthy eating index (which includes the amounts of fruits, vegetables, and whole grains in the diet). Without that adjustment the increased risk would have been greater.

2: While we don’t know the mechanism(s) for the increased risk of colon cancer reported in this study, we can make some informed guesses. I say that because:

Once you have removed obesity and fruits, vegetables, and whole grains from consideration, you are left with:

- The effect of ultra-processed foods on your gut bacteria.

- The additives, preservatives, and other potentially carcinogenic chemicals in ultra-processed foods.

3: Finally, don’t think you are off the hook if you are a woman.

As I mentioned in the introduction, ultra-processed foods also increase your risk of obesity, diabetes, and breast cancer.

And that brings us back to what I said at the beginning of this article, “If you are like millions of Americans, you may already be making a list of New Year’s resolutions and “checking it twice”. If weight loss and a healthier diet are important to you, you may want to put cutting back on ultra-processed foods at the top of your list.”

The Bottom Line

A recent study showed that ultra-processed food consumption increased the risk of colon cancer in men, but not in women. The reason for the differing effect of ultra-processed foods on the risk of colon cancer in men and women is not clear, but it has been observed in previous studies on the effect of poor diet on colon cancer risk.

However, don’t think you are off the hook if you are a woman. Previous studies have shown that ultra-processed food consumption increased the risk of obesity, diabetes, and total cancers in both men and women and the risk of breast cancer in women.

That brings me to my recommendation. “If you are like millions of Americans, you may already be making a list of potential New Year’s resolutions and “checking it twice”. If weight loss and a healthier diet are important to you, you may want to put cutting back on ultra-processed foods at the top of your list.”

For more details on this study and what it means for you, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Does Processed Food Give You Gas?

August 23, 2022 by Dr. Steve Chaney

Why Does Processed Food Give You Gas?

Author: Dr. Stephen Chaney

Does it feel like a war is going on in your belly every time you eat? It could be IBD (inflammatory bowel disease). IBD can take several forms, but the two most common are Crohn’s disease and ulcerative colitis.

What do we know about IBD?

The symptoms of IBD can make you miserable. They include:

- Abdominal pain and cramping.

- Diarrhea with occasional bouts of constipation.

- Gas and bloating.

- Loss of appetite and/or unexpected weight loss.

There are about 1.6 million Americans with IBD and 70,000 new cases/year.

- The prevalence of IBD in the United States has increased by 34% between 2006 and 2016.

As you might suspect from its name, IBD is a chronic inflammation of the gastrointestinal tract.

- It is thought to be caused by “dysbiosis of the gastrointestinal track” (In layman’s terms that means damage to your intestine caused by too many bad bacteria and not enough good bacteria).

- There is also a genetic component to the disease. Some people are much more susceptible to IBD than others.

If you watch TV, you know that there are drugs for treating IBD. The ads make them sound like miracle drugs. But if you listen carefully, you also know that these drugs have a long list of side effects. And some of the side effects are pretty scary.

Are There Natural Approaches For Controlling IBD?

So, if your belly is a bit rumbly, you might be wondering if there is a more natural approach you could take. We know that diet affects the balance between bad and good bacteria in our intestine. Could something as simple as changing your diet, quell the fire in your belly?

While the answer seems obvious, it has been hard to prove. The results of previous studies have been inconclusive. That is because previous studies:

Included too few people. 1.6 million people in the US with IBD may sound like a lot, but that represents only 0.4% of the population. Unless you have a really big study, there won’t be enough people who develop IBD to give you statistically significant results.

Were too short. IBD doesn’t develop overnight.

Did not include a diverse enough population. Previous studies were confined to individual countries or specific regions within a country.

This study (N Narula et al, British Medical Journal, 2021;374:n1554) was designed to overcome the limitations of previous studies. It also looked at the effect of diet on IBD from a different perspective than most previous studies.

It did not focus on the effect of individual foods on IBD. Since consumption of processed foods is known to affect the population of intestinal bacteria, the authors of this study asked whether processed food consumption might influence the likelihood of developing IBD.

How Was The Study Done?

The authors of this study used data collected from the PURE (Prospective Urban Rural Epidemiology) study between January 1, 2003, and December 31, 2016. The PURE study collected data from a very diverse population. Specifically, it collected data from 21 low-, middle-, and high-income countries across 7 geographical regions (Europe, North America, South America, Africa, Middle East, South Asia, Southeast Asia, and China).

This study followed 116,087 adults aged 35-70 years (average age 50, percent women = 60%) in the PURE study for an average of 9.7 years. During that time, 467 participants (0.4%) developed IBD.

All participants filled out a baseline food-frequency questionnaire that had been designed and validated for foods specific to their country.

Participants were asked if they had a diagnosis of Crohn’s disease or ulcerative colitis as part of an annual follow-up questionnaire. To assure the accuracy of these answers they were validated with medical records whenever possible.

Does Processed Food Give You Gas?

Does processed food give you gas? Does it give you abdominal pain, diarrhea, and bloating? In short, does it give you IBD? That is the question this study was designed to answer. Here are the results of the study:

When comparing those eating the most processed food (≥5 servings/day) to those consuming the least (≤1 serving/day), processed food consumption increased the risk of developing IBD by 1.82-fold. This finding was equally true for:

- Both Crohn’s disease and ulcerative colitis.

- Adults <50 and adults >50.

- Every region of the world included in the PURE study.

When the investigators looked at different categories of processed foods:

- Processed meat intake increased the risk of IBD by 2.07-fold.

- Soft drink intake increased the risk of IBD by 1.94-fold.

- Refined sweetened food intake increased the risk of IBD by 2.58-fold.

- Salty food and snack intake increased the risk of IBD by 2.06-fold.

When the investigators looked at different categories of unprocessed foods:

- White meat, red meat, dairy, starchy foods, fruits, vegetables, and legumes had no effect on the risk of developing IBD.

- Sodium intake (as measured by urinary excretion of sodium) also had no effect on the risk of developing IBD.

Why Does Processed Food Give You Gas?

You may be wondering why does processed food give you gas – and other symptoms of IBD.

The simplest explanation is that whole grains, unprocessed fruits & vegetables, and legumes provide the fiber that supports the growth of friendly gut bacteria. Processed foods displace these foods from our diet.

But these investigators think something else about processed foods may be contributing to the increased risk of IBD. That is because in their study:

Processed meat increased the risk of IBD, but unprocessed white and red meat had no effect on IBD.

Processed sweetened foods increased the risk of IBD, but unprocessed starchy foods and naturally sweet fruits had no effect on IBD.

Processed salty foods and snacks increased the risk of IBD, but sodium intake had no effect on IBD.

The investigators also noted that in mouse studies:

Some food additives found in processed foods cause bacteria to stick to the epithelial lining of the intestine and/or cause leaky gut syndrome, both of which can lead to chronic inflammation of the intestine.

The investigators concluded, “In this study, higher ultra-processed food intake was associated with a higher risk of IBD.”

They went on to say, “As white meat, unprocessed red meat, dairy, starchy foods, fruits, vegetables, and legumes were not found to be associated with development of IBD, this study suggests that it may not be the food itself that confers this risk but rather the way the food is processed or ultra-processed…Further studies are needed to identify specific potential contributing factors among processed foods that might be responsible for the observed associations in our study.”

[Note: This is a fancy way of saying that the detrimental effects of processed foods may be due to more than the fact that they displace healthier foods from the diet. It may also be due to the effect of food additives on the risk of developing IBD.]

What Does This Study Mean For You?

IBD is a rare disease (0.4% of the population). If you don’t have digestive issues, it would be easy to ignore this study and continue with a diet of highly processed foods.

However, I would remind you that in recent issues of “Health Tips From the Professor”, I have shared recent studies showing that highly processed foods increase your risk of:

Obesity.

Diabetes.

Cancer.

And these studies are just the tip of the iceberg. We know that diets rich in whole grains and unprocessed fruits and vegetables decrease the risk of heart attack, stroke, and Alzheimer’s disease. And a diet rich in whole grains, fruits, and vegetables is the antithesis of a processed food diet.

The evidence is overwhelming. Highly processed foods may be convenient and tasty. But if you value your health, they are not your friends.

The Bottom Line

A recent study looked at the effect of consuming processed foods on the risk of developing inflammatory bowel disease (IBD). The study found:

When comparing those eating the most processed food (≥5 servings/day) to those consuming the least (≤1 serving/day), processed food consumption increased the risk of developing IBD by 1.82-fold. This finding was equally true for:

- Both Crohn’s disease and ulcerative colitis.

- Adults <50 and adults >50.

- Every region of the world included in the study.

The investigators concluded, “In this study, higher ultra-processed food intake was associated with a higher risk of IBD.”

They went on to say, “…This study suggests that it may not be the food itself that confers this risk but rather the way the food is processed or ultra-processed…Further studies are needed to identify specific potential contributing factors among processed foods that might be responsible for the observed associations in our study.”

[Note: This is a fancy way of saying that the detrimental effect of processed foods may be due to more than the fact that they displace healthier foods from the diet. It may also be due to the effect of food additives commonly found in processed foods on the risk of developing IBD.]

For more details on the study and what it means for you, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Can Diet Add Years To Your Life?

April 5, 2022 by Dr. Steve Chaney

Which Foods Have The Biggest Effect On Longevity?

Author: Dr. Stephen Chaney

Everyone over 50 is searching for the elusive “Fountain Of Youth”.

We want to look younger.

We want to feel younger.

We want the energy we had in our 20s.

We want to be rid of the diseases of aging.

The list goes on!

But how do we do that? Pills and potions abound that claim to reverse the aging process. Most just reverse your wallet.

Should we train for marathons or bodybuilding contests?

Should we meditate or do yoga to relieve stress?

Should we get serious about losing weight?

Should we get more sleep?

Is there some miracle diet that can slow the aging process?

All the above probably slow the aging process, but the evidence is best for the effect of diet on aging. Several recent meta-analyses have looked at the effect of diet on the risk of premature deaths. In this issue of “Health Tips From the Professor” I review a study (LT Fadnes et al, PLoS Medicine, February 8, 2022) that combines the best of these meta-analyses into a single database and provides a provocative insight into the effect of diet on longevity.

How Was This Study Done?

This study combined data from recent meta-analyses looking at the impact of various food groups on the risk of premature deaths with the Global Burden of Disease Study which provides population-level estimates of life years lost due to dietary risk factors.

The authors then developed a new algorithm that allowed them to estimate how different diets affect sex- and age-specific life expectancy.

They divided the population into three different diet categories based on their intake of whole grains, vegetables, fruits, nuts, legumes, fish, eggs, dairy, refined grains, red meat, processed meat, white meat, sugar-sweetened beverages, and added plant oils. The diet categories were:

Typical Western Diet (TW). This diet was based on average consumption data from the United States and Europe. This was their baseline.

Optimal diet (OD). This diet is similar to a vegan or semi-vegetarian diet. However, it was not a purely vegan diet nor a purely semi-vegetarian diet. Instead, it represented the best diet people in this study were consuming.

Feasibility diet (FA). This diet recognizes that few people are willing to make the kind of changes required to attain an optimal diet. It is halfway between the Typical Western Diet and the Optimal Diet.

To help you understand these diets based on the foods the study participants were eating, here are the comparisons in terms of daily servings:

Food	TW Diet	FA Diet	OD Diet
Whole grains	1.5 servings	4.3 servings	7 servings
Vegetables	3 servings	4 servings	5 servings
Fruits	2.5 servings	3.75 servings	5 servings
Nuts	0 serving*	0.5 serving*	1 serving*
Legumes	0 serving**	0.5 serving**	1 serving**
Fish	0.25 serving	0.5 serving	1 serving
Eggs	1 egg	0.75 egg	0.5 egg
Dairy	1.5 servings	1.25 servings	1 serving
Refined grains	3 servings	2 servings	1 serving
Red meat	1 serving	0.5 serving	0 serving
Processed meat	2 servings	1 serving	0 serving
White meat	0.75 serving	0.6 serving	0 serving
Sugar-sweetened beverages	17 oz	8.5 oz	0 oz
Added plant oils	2 tsp	2 tsp	2 tsp

*1 serving = 1 handful of nuts

**1 serving = 1 cup of beans, lentils, or peas

Using their algorithm, the authors asked what the effect on longevity would be if people changed from a typical western diet to one of the other diets at age 20, 60, or 80 and maintained the new diet for at least 10 years. The 10-year requirement is based on previous studies showing that it takes around 10 years for dietary changes to affect the major killer diseases like heart disease, cancer, or diabetes.

Finally, the authors improved the accuracy of their estimates of the effect of diet on longevity by taking into account the quality of each study included in their analysis. I will discuss the importance of this below.

Can Diet Add Years To Your Life?

The results were impressive.

The authors estimated that if people in the United States were to change from a typical western diet to an “optimal diet” and maintain it for at least 10 years,

…starting at age 20, men would live 13 years longer and women would live 10.7 years longer.

…starting at age 60, men would live 8.8 years longer and women would live 8 years longer.

…starting at age 80, both men and women would live 3.4 years longer.

But what if you weren’t a vegan purist? What if you only made half the changes you would need to make to optimize your diet? The news was still good.

The authors estimated that people in the United States were to change from a typical western diet to a “feasibility diet” and maintain it for at least 10 years,

…starting at age 20, men would live 7.3 years longer and women would live 6.2 years longer.

…starting at age 60, men would live 4.8 years longer and women would live 4.5 years longer.

…starting at age 80, both men and women would live ~2 years longer.

The authors concluded, “A sustained dietary change may give substantial health gains for people of all ages for both optimized and feasible [diet] changes. [These health gains] could translate into an increase in life expectancy of more than 10 years. Gains are predicted to be larger the earlier the dietary changes are initiated in life.”

Which Foods Have The Biggest Effect On Longevity?

The algorithm the authors developed also allowed them to look at which foods have the biggest effect on longevity. The authors estimated when changing from a typical western diet to an optimal diet, the greatest gains in longevity were made by eating:

More legumes, whole grains, and nuts, and…

Less red and processed meat.

The authors concluded, “An increase in the intake of legumes, whole grains, and nuts, and a reduction in the intake of red meat and processed meats, contributed most to these gains [in longevity].”

However, this conclusion needs to be interpreted with caution. We also need to recognize that an “optimal diet” was defined as the best diet people in this study were eating. In addition, the effect of different foods on longevity depends on:

The quality of the individual studies with that food, and…

The difference in consumption of that food in going from a western diet to an optimal diet.

For example:

Legumes, whole grains, nuts, red & processed meat made the list because the quality of data was high and the difference in consumption between the typical western diet and optimal diet was significant.

The quality of data for an effect of fruits and vegetables was also high. For example, one major study concluded that consuming 10 servings a day of fruits and vegetables a day reduces premature death by 31% compared to consumption of less than 1 serving a day. However, the difference in consumption of fruits and vegetables between the western and optimal diets in this study was small, so fruits and vegetables didn’t make the list.

Eggs and white meat didn’t make the list because the quality of data was low for those foods. Simply put, that means that there was a large variation in effect of those foods on longevity between studies.

Other foods didn’t make the list because the quality of data was only moderate and/or the difference in intake was small.

So, the best way to interpret this these data is:

This study suggests that consuming more legumes, whole grains, and nuts and less red & processed meats has a significant beneficial effect on health and longevity.

Consuming more fruits and vegetables is likely to have a significant benefit on health and longevity, but you would need to consume more than people did in this study to achieve these benefits. In the words of the authors, “Fruits and vegetables also have a positive health impact, but, for these food groups, the intake in a typical Western diet is closer to the optimal intake than for the other food groups.”

Other foods may impact health and longevity, but the data in this study are not good enough to be confident of an effect.

What Does This Study Mean For You?

This study is the best of many studies showing the benefit of a more plant-based diet on health and longevity. It particularly encouraging because it shows:

You can achieve significant benefit by switching to a more plant-based diet late in life. You get the biggest “bang for your buck” if you switch at age 20. But even making the switch at age 60 or 80 was beneficial.

You don’t need to be a “vegan purist”. While the biggest benefits were seen for people who came close to achieving a vegan or semi-vegetarian diet, people who only made half those changes saw significant benefits.

As I said above, this is a very strong study. However, the underlying data come from association studies, which can have confounding variables that influence the results.

For example, people who eat more plant-based diets tend to weigh less and exercise more. And both of those variables can influence longevity. Each study attempted to statistically correct for those variables, but they still might have a slight influence on the results.

However, I don’t see that as a problem because, in my view, a holistic approach is always best. As illustrated on the right, we should be seeking a lifestyle that includes a healthy diet, weight control, and exercise.

As for supplementation, both the vegan and semi-vegetarian diets tend to leave out whole food groups. Unless you are married to a dietitian, that means your diet is likely to be missing important nutrients.

The Bottom Line

A recent study asked whether changing from the typical western diet to a healthier, more plant-based diet could influence longevity. The results were very encouraging. The study showed that:

Changing to a healthier diet could add up to a decade to your lifespan.

The improvement in lifespan was greatest for those whose diets approached a vegan or semi-vegetarian diet, but a significant improvement in lifespan was seen for people who made only half those dietary improvements.

The improvement in lifespan was greatest for those who switched to a healthier diet in their 20’s, but significant improvements in lifespan were seen for people who didn’t change their diet until their 60’s or 80’s.

In terms of the foods that have the biggest effect on longevity.

This study suggests that consuming more legumes, whole grains, and nuts and less red & processed meats has a significant beneficial effect on health and longevity.

Consuming more fruits and vegetables is likely to have a significant benefit on health and longevity, but you would need to consume more than people did in this study to achieve those benefits.

Other foods may impact health and longevity, but the data in this study are not good enough to be confident of an effect.

An increase in the intake of legumes, whole grains, and nuts, and a reduction in the intake of red meat and processed meats, contributed most to these gains. Fruits and vegetables also have a positive health impact, but, for these food groups, the intake in a typical Western diet is closer to the optimal intake than for the other food groups.”

For more details about this study and what it means for you, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Are We Killing Our Children With Kindness?

November 2, 2021 by Dr. Steve Chaney

The Danger Of Ultraprocessed Foods

Author: Dr. Stephen Chaney

It breaks my heart when I see a mom and her children in the checkout line of a supermarket with a cart filled with sodas, sweets, and convenience foods and devoid of fresh fruits and vegetables – or when I see fast food restaurants packed with parents and their children.

I get it. Our kids love these foods. It seems like an act of kindness to give them the foods they crave. But are we killing our children with kindness?

Let me explain. The human brain is hardwired to crave sweets, salt, and fat. In prehistoric times each of these cravings had a survival benefit. For example:

Mother’s milk is naturally sweet. It only makes sense that babies should crave the nutrition source that is essential for their early growth and development.

Fruits provide a cornucopia of vitamins, minerals, and phytonutrients. But fruits were scarce and seasonal in prehistoric times. Their sweetness provided an incentive for early man to seek them out.

Some salt is essential for life. Yet in early history it was scare. It was worth its weight in gold.

In prehistoric times it was feast or famine. The human body has an unlimited capacity to store fat in times of plenty, and those fat stores carried early man through times of famine.

Today most Americans live in a time of food abundance. There are fast food restaurants on almost every street corner and in every shopping mall. We think of famine as the days we skipped lunch because we were busy.

Yet these cravings remain, and the food industry has weaponized them. They are churning out an endless supply highly processed foods and beverages. These foods are not being designed to improve their nutritional value. They are designed to satisfy our cravings and lure us and our children into consuming more of them every year.

Scientists have developed a classification system that assigns foods in the American diet to different groups based on the degree of processing of that food. As you might expect, the best classification is unprocessed foods. The worst classification is called “ultraprocessed foods”. [I will describe this classification system in more detail in the next section.]

It is time we asked how much ultraprocessed foods our children are eating and what it is doing to their health. That is the topic of the study (L Wang et al, JAMA, 326: 519-530, 2021) I will discuss today.

How Was This Study Done?

The data for this study were obtained from NHANES (National Health and Nutrition Examination Survey) dietary data collected from 33,795 American children (ages 2-19, average age = 10) between 1999 and 2018.

NHANES is a program conducted by the CDC to survey the health and nutritional status of adults and children in the United States. The survey has been conducted on a continuous, yearly basis since 1999.

The dietary data are collected via 24-hour dietary recalls conducted by trained interviewers, with a second recall administered over the phone 3-10 days later to improve the accuracy of the data.

Children aged 12-19 completed the dietary survey on their own.

For children aged 6-11, a parent or guardian assisted them in filling out the survey.

For children aged 2-5, a parent or guardian filled out the survey for them.

The foods and beverages consumed by the children were divided into 4 major groups based on the extent of processing using a well-established classification system called NOVA. The 4 groups are:

1) Unprocessed Or Minimally Processed Foods.

This includes whole foods and foods that are minimally processed without the addition of oils, fats, sugar, salt, or other ingredients to the food.

Examples of minimally processed foods include things like oatmeal, nut butters, dried fruit, frozen fruits or vegetables, and dried beans.

2) Processed Culinary Ingredients.

This includes recipes from restaurants or in-home cooking that add small amounts of oils, fats, sugar, salt, and seasonings to whole foods.

3) Processed Foods

This includes foods made in factories by the addition of salt, sugar, oil, or other substances added to whole or minimally processed foods.

Examples include tomato paste, canned fruits packed in sugar syrup, cheese, smoked or cured meat.

4) Ultraprocessed Foods

These are industrial formulations created in factories mostly or entirely from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories (flavor enhancers, colors, and food additives).

Examples include sugar sweetened beverages; sweet or savory packaged snacks; chocolates and candies; burgers, hot dogs, and sausages; poultry and fish nuggets, pastries, cakes, and cake mixes.

Are We Killing Our Children With Kindness?

As I said above, the important question is, “Are we killing our children with kindness when we give them the sugary drinks, sweets, convenience foods, and fast foods they crave?” After all, the foods we give them when they are young are the ones they are most likely to select when they get older.

Let’s start by looking at how pervasive these foods have become. That was the purpose of the study I am discussing today, and the results of this study are alarming. When they looked at the changes in food consumption by our children between 1999 and 2018:

The percentage of calories from ultraprocessed foods increased from 61.4% to 67%. That means:

- Today, more than 2/3 of the calories our children consume daily come from ultraprocessed foods!

The percentage of calories from unprocessed and minimally processed foods decreased from 28.8% to 23.5%. That means:

- In the span of just 19 years the diets of our children have gone from bad to worse!

Ultraprocessed foods were more likely to be consumed away from home and at fast food restaurants.

When the investigators looked at individual categories of ultraprocessed foods:

The percentage of calories coming from ready to heat and eat dishes like frozen pizzas and other frozen meals or snacks increased from 2.2% to 11.2%.

The percentage of calories coming from sweet snacks and desserts increased from 10.7% to 12.9%.

The percentage of calories coming from sugar sweetened beverages decreased from 10.8% to 5.3%.

- This is potentially the only good news from this study.

The authors concluded. “Based on NHANES data from 1999 to 2018, the estimated energy intake from consumption of ultraprocessed foods has increased among youths in the US and has consistently comprised the majority of their total energy intake.”

“These results suggest that food processing may need to be considered as a food dimension in addition to nutrients and food groups in future dietary recommendations and food policies.”

The Danger Of Ultraprocessed Foods

This study clearly shows that ultraprocessed foods have become the mainstay of our children’s diets. Forget a balanced diet! Forget “Eat your fruits and vegetables”! Our children’s diets have been fundamentally transformed by “Big Food, Inc”.

You might be saying to yourself, “So, they are eating their favorite processed foods. What’s the big deal? How bad can it be?” My answer is, “Pretty Bad”. I chose the title, “Are we killing our children with kindness”, for a reason.

When you look at what happens to children who eat a diet that is mostly ultraprocessed foods:

#1: Their nutrition suffers. When the investigators divided the children into 5 groups based on the percentage of calories coming from ultraprocessed foods, the children consuming the most ultraprocessed food had:

Significantly higher intakes of carbohydrates (mostly refined carbohydrates); total fats; polyunsaturated fats (mostly highly processed omega-6-rich vegetable oils); and added sugars.

Significantly lower intakes of fiber; protein; omega-3 polyunsaturated fatty acids; calcium; magnesium; potassium; zinc; vitamins A, C, D, and folate.

- The low intake of fiber means our children will be less likely to have health-promoting friendly bacteria and more likely to have disease-promoting bad bacteria in their guts.

- The low intake of calcium, magnesium, and vitamin D means they will be less likely to achieve maximum bone density as young adults and will be more likely to suffer from osteoporosis as they age.

#2: They are more likely to become obese. Remember, these are foods that are made in a factory, not grown on a farm.

They are high in fat, sugar, and refined carbohydrates. That means they have a high caloric density. Each bite has 2-3 times the calories found in a bite of fresh fruits and vegetables.

As I said earlier, the food industry has weaponized our natural cravings for sweet, salty, and fatty foods. They feed their prototypes to a series of consumer tasting panels until they find the perfect blend of sugar, salt, and fat to create maximum craving.

And if that weren’t enough, they add additives to create the perfect flavor and “mouth appeal”.

- It is no wonder that clinical studies have found a strong correlation between high intake of ultraprocessed food and obesity in both children and adults.

- It is also no wonder that the rate of childhood obesity has almost quadrupled (5% to 18.5%) in the last 40 years.

#3: They are more likely to become sick as adults and die prematurely.

Obesity; high intake of fat, sugar, and refined carbohydrates; and low intake of fiber, omega-3s, and essential nutrients all contribute to an increased risk of diabetes, heart disease, and some cancers.

- It is no wonder that clinical studies have found a strong correlation between high intake of ultraprocessed food and increased risk of diabetes, heart disease, some cancers, and premature death in adults.

- It is also no wonder a recent study found that type 2 diabetes in children has almost doubled between 2001 and 2017.

The data are clear. When we allow our children to subsist on a diet mostly made up of the ultraprocessed foods they crave, we may be giving them, not love, but a lifetime of obesity and declining health instead. And yes, we may be killing them with kindness.

Instead, my recommendations are:

expose your children to a variety of fresh fruits, vegetables, and minimally processed foods at an early age.

They will reject some of them, and that’s OK. Introduce others until you find whole, minimally processed foods they like. Reintroduce them to some of the foods they initially rejected as they get older.

Don’t keep tempting ultraprocessed foods in your house.

You may just succeed in putting your children on the path to a healthier diet and a healthier, longer life.

The Bottom Line

I get it. Our kids love these foods. It seems like an act of kindness to give them the foods they crave. But are we killing our children with kindness?

It is time we asked how much ultraprocessed foods our children are eating and what it is doing to their health. A recent study did just that. When they looked at the changes in food consumption by our children between 1999 and 2018:

The percentage of calories from ultraprocessed foods increased from 61.4% to 67%. That means:

- Today, more than 2/3 of the calories our children consume daily come from ultraprocessed foods!

The percentage of calories from unprocessed and minimally processed foods decreased from 28.8% to 23.5%. That means:

- In the span of just 19 years the diets of our children have gone from bad to worse!

When you look at what happens to children who eat a diet that is mostly ultraprocessed foods:

Their nutrition suffers.

They are more likely to become obese.

They are more likely to become sick as adults and die prematurely.

For more details about this study, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

How Does Red Meat Cause Colon Cancer?

October 26, 2021 by Dr. Steve Chaney

How Can You Decrease Your Risk Of Colon Cancer?

Author: Dr. Stephen Chaney

Both red meat and processed meat consumption are associated with increased risk of colon cancer. But the strength of that association differs between the two.

Processed meat has been classified as a carcinogen by the IARC*, indicating the evidence that processed meat causes colon cancer is definitive. Red meat, on the other hand, has been classified as a probable carcinogen by the IARC*. That means the evidence that red meat causes colon cancer is strong, but not definitive.

*[In case you were wondering, the IARC (International Agency for Research on Cancer) is an international agency charged by the WHO to, among other things, determine the risk of cancer from various foods, industrial chemicals, and environmental pollutants.]

As I said above, red meat consumption is associated with increased risk of colon cancer. But…

Not all studies agree (more about that later), and…

Association doesn’t prove cause and effect. It could be some other characteristic of red meat eaters that increases their risk of colon cancer.

Until recently we had no clear idea of how red meat might cause colon cancer.

Several mechanisms have been proposed. I will discuss each mechanism and ways to reduce the risk of colon cancer by that mechanism:

#1: When fat and juices from the meat drip onto an open flame, carcinogenic polyaromatic hydrocarbons (PAHs) are formed that stick to the surface of the meat. PAHs can be metabolized to cancer causing chemicals in our body.

PAH formation can be reduced by marinating the meat prior to cooking or by using cooking techniques that don’t involve an open flame.

PAH formation can be reduced, but not eliminated, by lower fat meat choices, such as grass-fed beef.

High fiber diets reduce exposure to PAHs by binding to them and flushing them through the intestine.

Cruciferous vegetables block the conversion of PAHs to cancer causing chemicals in our body.

#2: When red meats are cooked at high temperatures, amino acids in the meat combine with creatine, which is found in all red meats, to form heterocyclic amines (HCAs). HCAs can also be metabolized to cancer causing chemicals in our body.

HCA formation can be reduced by cooking the meat at lower temperatures.

Grass-fed beef does not reduce HCA formation because this mechanism is not dependent on the fat content of the meat.

High fiber diets and cruciferous vegetables reduce the danger of HCAs by the same mechanisms as for PAHs.

#3: The nitrates and nitrites used as preservatives in many processed meats react with amino acids from the meat to form carcinogenic N-nitrosamines in our intestines.

Antioxidant-rich fruits and vegetables can divert nitrates and nitrites into an alternative pathway that coverts them into nitric oxide, which is beneficial to our bodies. I have discussed this in a previous issue of “Health Tips From the Professor”.

#4: Heme, which is found in all red meats, combines with amino acids in the meat to form carcinogenic N-nitrosamines and similar N-nitroso compounds in our intestines.

This mechanism is inherent in all red meats and cannot be eliminated by choosing grass-fed beef or cooking at lower temperatures.

The formation of N-nitroso compounds from red meat appears to be carried out by gut bacteria. We know that meat eaters and vegetarians have very different populations of gut bacteria, but we don’t know whether this influences N-nitroso formation.

Mechanism #4 (formation of N-nitroso compounds from heme-containing red meat in our intestines) is the one I will be discussing in this article. But first, it’s time for Metabolism 101.

Metabolism 101: Why Should We Fear N-Nitroso Compounds?

Simply put, N-nitroso compounds react with our DNA. They transfer methyl and ethyl groups to the nucleotides that make up our DNA sequence. The general term for these reactions is alkylation of the DNA.

In some cases, this causes the alkylated nucleotides to miscode during DNA replication. This can lead to cancer causing mutations.

In other cases, this causes genes to be permanently turned on or off.

To understand why this is a problem, you need to know a bit about cancer cell biology.

We have certain genes called “oncogenes”. These are genes that turn on processes like cell division. Normally these genes are tightly regulated so that cell division only occurs when it is needed. When these genes are permanently turned on, unregulated, continuous cell division occurs. In short, the cell becomes a cancer cell.

We have other genes called “tumor suppressor genes”. These are genes that do things like shutting down cell division when it is not needed. When these genes are permanently turned off, unregulated cell division can occur.

With this in mind, let us review what we know about red meat and colon cancer:

Red meat consumption is associated with increased risk of colon cancer.

Red meat consumption is also associated with increased concentrations of N-nitroso compounds in the colon. Studies also show:

The formation of N-nitroso compounds correlates with the heme content of the meat.

The formation of N-nitroso compounds in the colon is dependent on certain strains of gut bacteria.

The formation of N-nitroso compounds is reduced by diets high in fiber. It is likely this is because high fiber diets influence the types of bacteria in the colon, but that has not been proven yet.

What is missing is evidence that colon cancer cells contain the kind of DNA modifications (DNA alkylation) caused by N-nitroso compounds. That is what the current study (C Gurjao et al, Cancer Discovery, published online June 17, 2021) was designed to test.

How Was This Study Done?

One reason previous studies had not been able to demonstrate a clear correlation between red meat consumption and DNA modifications was that the studies were too small to obtain statistically significant results.

So, the authors of this study combined data from women in the Nurses’ Health Study, the Nurses’ Health Study II, and men in the Health Professionals Follow-Up Study. There were over 238,130 women and 51,529 men in these three studies.

None of the participants had cancer at the time they entered the studies. The participants were followed for at least 27 years. During that time 4855 participants developed colon cancer.

At the beginning of each study and every 4 years later the participants were asked to fill out a food frequency questionnaire to collect information about their usual diet over the past year. Validation studies showed that the diets of the participants changed little over the interval of the studies.

The participants in these studies were sent follow-up questionnaires every two years to collect information on lifestyle and newly diagnosed diseases like colon cancer.

For those who developed colon cancer, their medical records were reviewed to collect data on tumor size, tumor location, and disease stage.

The diagnoses of colon cancer often involves removing tissue from the cancer and from surrounding normal tissue and putting it in formalin-fixed paraffin-embedded tissue blocks. These were collected, and the DNA was extracted and sequenced to determine the extent and genetic location of alkylated DNA sequences.

How Does Red Meat Cause Colon Cancer?

This study measured the effect of red meat consumption on the extent and location of what the authors called “alkylation signatures”, which refers to the kinds of DNA modifications caused by N-nitroso compounds. Here is what they found:

Red meat consumption was positively associated with an increase in alkylation signatures caused by N-nitroso compounds in tumor tissue from patients with colon cancer.

- This was true for both processed and unprocessed red meat.

- There was no difference between men and women after adjusting for differences in red meat intake.

- White meat (chicken and fish) did not cause an increase in alkylation damage in colon cells.

More importantly, there was an inverse association between alkylation damage in the tumor tissue and patient survival. Simply put, high levels of alkylation damage were associated with short survival times.

Previous studies have shown that processed red meat consumption was associated with increased levels of N-nitroso compounds and an increased risk of colon cancer in the distal colon.

This study showed colon cancer patients who had been consuming processed red meats had higher alkylation damage in tumors in the distal colon.

Previous studies have shown that certain oncogenes (genes that drive the conversion of normal cells to cancer cells) are activated in colon cancer cells and this activation is associated with alkylation damage to their DNA.

This study showed that tumors with activated oncogenes were enriched with the alkylation signature characteristic of N-nitroso compounds.

I realize this study is highly technical. It is not easy to understand, so let me simplify it.

Previous studies have shown that red meat consumption is associated with an increased risk of colon cancer.

Previous studies have also shown that red meat consumption is associated with an increased concentration of carcinogenic N-nitroso compounds in the colon.

This study shows that red meat consumption is associated with the kind of DNA damage caused by N-nitroso compounds in colon tumor cells. More importantly, this is the kind of damage that can lead to cancer-causing mutations. In addition:

- The DNA damage occurs in the exact location of the colon predicted from earlier studies.

- The DNA damage occurs in genes known to drive the conversion of normal colon cells to cancer cells.

In short, this study provides a plausible mechanism for the effect of red meat consumption on increased risk of colon cancer. It shows how red meat can cause colon cancer.

“In the words of the authors, “Our study has leveraged a comprehensive dataset with repeated dietary measures over years…and [DNA sequencing] on a large collection of colorectal tumors. It provides unique evidence supporting the direct impact of dietary behaviors on colorectal carcinogenesis…”

How Can You Decrease Your Risk Of Colon Cancer?

When this study is combined with previous studies, it provides a clear explanation of how red and processed meats can cause colon cancer. And, unfortunately, grass-fed beef is not a “Get Out Of Jail Free” card. This mechanism is equally applicable to grass-fed beef and conventionally raised beef.

Does this mean you need to become a vegan? While I have nothing against veganism, the answer appears to be no. As I discussed above whole, unprocessed plant foods are the antidote to the carcinogenic compounds formed from red meat. This is due to:

Their fiber, which sweeps some carcinogens out of the intestine before they can be absorbed.

Their antioxidants, which prevent some carcinogens from being formed.

Their phytonutrients, which block the activation of some carcinogens.

The friendly gut bacteria they support, which displace the bad bacteria that form some carcinogen precursors in the intestine.

The good news is that some red meat may be OK in the context of a primarily plant-based diet. For example, 3 ounces of red meat in a green salad or stir fry is less likely to increase your risk of colon cancer than an 8-ounce steak and fries.

The bad news is this is why not all studies have shown an association of red meat consumption and increased risk of colon cancer. Unfortunately, far too many of these studies have ignored other components of the diet.

The Bottom Line

A recent study looked at the effect of red meat consumption on DNA modifications in colon cells that are associated with the conversion of normal cells to cancer cells. It is a highly technical study, but the simplified version is:

Previous studies have shown that red meat consumption is associated with an increased risk of colon cancer.

Studies have also shown that red meat consumption is associated with an increased concentration of carcinogenic N-nitroso compounds in the colon.

This study shows that red meat consumption is associated with the kind of DNA damage caused by N-nitroso compounds in colon tumor cells – the kind of damage that can lead to cancer-causing mutations. In addition:

- The DNA damage occurs in the exact location of the colon predicted from earlier studies.

- The DNA damage occurs in genes known to drive the conversion of normal colon cells to cancer cells.

In short, this study provides a plausible mechanism for the effect of red meat consumption on increased risk of colon cancer. It shows how red meat can cause colon cancer.

For more details about this study and how you can eat red meat and still reduce your risk of colon cancer, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Best Way To Reduce Risk Of Breast Cancer

September 7, 2021 by Dr. Steve Chaney

What Does The American Cancer Society Say About Reducing Breast Cancer Risk?

Author: Dr. Stephen Chaney

Breast cancer is a scary disease. The American Cancer Society tells us:

281,000 women will be diagnosed with invasive breast cancer in 2021.

43,000 women will die from breast cancer in 2021.

The good news is that both prevention and treatment of breast cancer have gotten much better:

- The 5-year survival rate is 90%.

- The 10-year survival rate is 84%.

- For women over 50 the death rate has decreased by 1%/year between 2013 and 2018 (mainly due to recognition that hormone replacement therapy is a risk factor for breast cancer).

The bad news is:

- The cost of breast cancer treatment can range from $50,000 to over $180,000.

- The side effects of breast cancer treatment can be brutal.

- - For example, there is an effective treatment to prevent breast cancer recurrence for some forms of breast cancer, but many women discontinue the treatment after a few years because of the side effects.

So, wouldn’t it be wonderful if there were some simple changes you could make that would dramatically reduce your risk of developing breast cancer in the first place? There are lots of options for reducing your risk of developing breast cancer, but which one(s) should you choose?

Dr. Strangelove and his friends are only too happy to recommend their favorite potion, food, or diet.

There are long lists of foods you should avoid if you want to reduce your risk of breast cancer.

There are also lists of harmful chemicals in cleaners and other household products that you should avoid.

It can become confusing. It can become overwhelming. It would be easy to just throw up your hands and say, “I give up. I don’t know what to do.”

You may be thinking, “Why doesn’t someone simplify things by identifying the top few lifestyle changes that are most effective for reducing my risk of developing breast cancer?”

It turns out someone has. Today I will share two recent studies that have identified the top 6 strategies for reducing your risk of breast cancer, and I have ranked them from 1 to 6 in order of effectiveness.

What Is The Best Way To Reduce Risk Of Breast Cancer?

The first study (RM Tamimi et al, American Journal of Epidemiology, 184: 884-893, 2016 was designed to identify the major modifiable risk factors for invasive, postmenopausal breast cancer (The term “modifiable risk factors” refers to those risk factors that are under your control.

The study utilized data collected from the Nurses’ Health Study between 1980 and 2010. During that time 8,421 cases of invasive breast cancer were diagnosed in 121,700 postmenopausal women in the study. The study looked at the effect of nonmodifiable and modifiable risk factors on the development of invasive breast cancer in these women.

Nonmodifiable risk factors included current age, age at which menstruation began, height, age of first birth, number of births, weight at age 18, family history of breast cancer, and prior benign breast disease.

Modifiable risk factors included weight change since age 18, alcohol consumption, physical activity level, breastfeeding, and postmenopausal hormone therapy use.

Here were the results from the study:

All the risk factors included in this study accounted for 70% of the risk of developing invasive breast cancer in postmenopausal women.

Modifiable risk factors accounted for 34.6% of the risk of developing invasive breast cancer in postmenopausal women.

When they analyzed the effect of modifiable risk factors on the risk of developing invasive breast cancer separately:

44 pounds of weight gain since age 18 increased the risk by 50%.

Postmenopausal hormone replacement use increased the risk by 35%.

More than one alcoholic beverage/day increased the risk by 32%.

Low physical activity increased the risk by 7%.

Lack of breastfeeding increased the risk by 5%.

What About The Effect Of Diet On Breast Cancer Risk?

You may be wondering, “What about the effect of a healthy diet on my risk developing invasive breast cancer?” Unfortunately, the study I described above completely disregarded the effect of diet on breast cancer risk.

However, the second study (MS Farvid et al, International Journal of Cancer, 144: 1496-1510, 2019) I will discuss today partially addresses this issue. It uses the same database as the first study and looks at the effect of fruit and vegetable consumption on the risk of developing invasive breast cancer.

When this study compared high versus low intake of fresh fruits and vegetable on the risk of developing invasive breast cancer:

Women eating >5.5 servings/day of fruits and vegetables had a 11% lower risk than women consuming ≤2.5 servings/day.

Women consuming >2.5 servings/day of fruit had a 9% lower risk than women consuming ≤0.5 servings/day.

Women consuming >4.5 servings/day of vegetables had a 9% lower risk than women consuming ≤0.5 servings/day.

While all fresh fruits and vegetables contributed to this effect:

The most protective fruits were berries and cantaloupe & melons.

The most protective vegetables were yams & sweet potatoes, green leafy vegetables (such as kale, mustard greens, and chard), and cruciferous vegetables (such as Brussels sprouts).

The authors concluded, “Our findings support that higher intake of fruits and vegetables, and specifically cruciferous and yellow/orange vegetables, may reduce the risk of breast cancer, especially those that are more likely to be aggressive tumors.”

Now we are ready to answer your question, “Which lifestyle changes are most effective for reducing your risk of developing breast cancer?” If we combine the two studies and rank order the modifiable risk factors, it would look like this.

#1: Minimize weight gain during your adult years.

#2: Don’t use postmenopausal hormone replacement therapy unless absolutely necessary.

#3: Drink little or no alcohol.

#4: Eat a healthy diet with lots of fresh fruits and vegetables.

#5: Be physically active.

#6: Breastfeed when possible.

What Does The American Cancer Society Say About Reducing The Risk Of Breast Cancer?

The advice of the American Cancer Society is remarkably similar. Here are their recommendations:

Get to and stay at a healthy weight.

After menopause, most of your estrogen comes from fat tissue. Having more fat tissue increases the amount of estrogen your body makes, raising your risk of breast cancer. Also, women who are overweight tend to have higher levels of insulin. Higher insulin levels have also been linked to breast cancer.

If you are already at a healthy weight, stay there. If you are carrying extra pounds, try to lose some. Losing even a small amount of weight can also have other health benefits and is a good place to start.

3) Be physically active and avoid time spent sitting.

Current recommendations are to get at least 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity each week. Getting to or exceeding 300 minutes is ideal.

In addition, you should limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment. This is especially important if you spend most of your working day sitting.

3) Follow a healthy eating plan.

A healthy eating pattern includes a variety of vegetables, fiber-rich legumes (beans and peas), fruits in a variety of colors, and whole grains. It is best to avoid or limit red and processed meats, sugar-sweetened beverages, highly processed foods, and refined grain products. This will provide you with key nutrients in amounts that help you get to and stay at a healthy weight.

4) It is best not to drink alcohol.

Research has shown that drinking any alcohol increases the risk of breast cancer. If you choose to drink alcohol, the American Cancer Society recommends that women have no more than 1 alcoholic drink on any given day. A drink is 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of hard liquor.

5) Think carefully about using hormone replacement therapy.

Studies show that HRT using a combination of estrogen and progestin increases the risk of breast cancer. This combination can also lead to increased breast density making it harder to find breast cancer on mammogram.

Talk with your doctor about all the options to control your menopause symptoms, including the risks and benefits of each. If you decide to try HRT, it is best to use it at the lowest dose that works for you and for as short a time as possible.

The Bottom Line

Breast cancer is a scary disease. The good news is that detection and treatment of breast cancer has improved over the past decade. The bad news is that treatment is expensive, and the side effects can be brutal.

There are lots of options for reducing your risk of developing breast cancer, but which one(s) should you choose?

Strangelove and his friends are only too happy to recommend their favorite potion, food, or diet.

There are long lists of foods you should avoid if you want to reduce your risk of breast cancer.

There are also lists of harmful chemicals in cleaners and other household products that you should avoid.

It can become confusing. It can become overwhelming. It would be easy to just throw up your hands and say, “I give up. I don’t know what to do.”

You may be thinking, “Why doesn’t someone simplify things by identifying the top few lifestyle changes that are most effective for reducing my risk of developing breast cancer?”

For more details about these studies, my ranking of the top 6 strategies for reducing your risk of breast cancer, and the American Cancer Society recommendations, read the article above.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.