From superfoods to the gut microbiome, here are some nutrition takeaways from 2021

In 2021, many food and nutrition articles were talked about. TikTok’s grilled fetish pasta, fermented sourdough bread, and well-fried foods were all all the rage.

Findings from many diet-related health studies also stood out. Here’s a summary of some of these stories and a takeaway message about the 2022 meal.

Diet Shapes Your Gut Microbiota

Eating a healthy diet is associated with a more diverse intestinal flora, a community of microorganisms that live in the intestine. Having a diverse array of intestinal microbes is thought to help prevent chronic diseases such as inflammatory bowel disease, depression, type 2 diabetes, cardiovascular disease and obesity.

A groundbreaking study published in Nature Medicine in January revealed a strong link between diet, gut flora, and health. The PREDICT 1 study, a personalized response to Dietary Composition Test 1, analyzed long-term dietary, microflora, and blood samples from 1,100 participants in the United Kingdom and the United States.

Researchers have found that a mixture of whole nutritious foods and minimally processed foods, or a diet rich in vegetable foods, supports the growth of intestinal microbes associated with a reduced risk of chronic disease. I found.

However, participants who ate a diet high in highly processed foods had intestinal microbes associated with an increased risk of diabetes, cardiovascular disease, and obesity.

Fermented foods rich in intestinal-friendly probiotic microorganisms, such as yogurt, kefir, kimchi, and kombucha, also contribute to better intestinal health.

This year, the Stanford University School of Medicine study was the first to provide solid evidence that ingesting fermented foods improved the gut flora and probably contributed to immune health.

Eating fermented foods 6 times daily for 10 weeks increased the diversity of intestinal microbes and reduced levels of inflammatory blood proteins, including those associated with type 2 diabetes and rheumatoid arthritis. (6 servings a day is equivalent to 1 cup of yogurt or kefir, 16 ounces of kombucha, kimchi or 1 cup of unpasteurized sauerkraut.)

Add fermented foods to the 2022 diet. The main focus is on eating whole and minimally processed foods. Set the goal of reducing super-processed foods.

Food for Brain Health – And Exercise –

Evidence of the brain benefits of eating a healthy diet continued to accumulate this year, especially when combined with exercise.

In a DR EXTRA study (dose response to exercise training) published in May, participants who ate a healthy diet and participated in moderate-intensity aerobic exercise five times a week were tested for four years. There was a significant improvement in cognitive ability.

In August, the results of a long-term study of 77,335 adults in the United States strongly suggested that eating a flavonoid-rich diet at a young age would protect future brain health. Certain flavonoids in peppers, celery, parsley, citrus fruits and berries showed maximum protection. Flavonoids have strong antioxidant and anti-inflammatory properties.

Recently, Greek researchers found that people who ate an pro-inflammatory diet were three times more likely to develop dementia during the study than participants who ate a diet with a low inflammation score. did.

In 2022, we will adopt an anti-inflammatory diet that is rich in flavonoid-rich foods.

Dietary patterns dominate “superfoods”

The results of many studies this year emphasize that adding so-called superfoods such as blueberries and broccoli to the diet is not enough to prevent chronic diet-related illnesses.

In November, the American Heart Association issued a scientific statement emphasizing the importance of examining overall dietary patterns, rather than “good” or “bad” individual foods and nutrients, based on the latest evidence. did.

The Association’s 10 recommendations for healthy eating patterns for the heart include, among other things, a variety of fruits and vegetables, whole grain foods, lean meats, and / or pulses, while limiting processed meats and super-processed foods. Eating vegetable proteins such as nuts includes sweet foods and drinks, alcoholic beverages.

A comprehensive study review in February revealed that adherence to a Mediterranean or semi-vegetarian dietary pattern was linked to a reduced risk of colorectal cancer.

The well-studied DASH diet is a dietary pattern that emphasizes fruits and vegetables, low-fat dairy products, legumes, nuts, and whole grains, and has recently lowered blood pressure in people with hypertension who are refractory to drug therapy. Was shown.

DASH’s dietary patterns are associated with a variety of health benefits. DASH stands for diet to stop high blood pressure.

Make 2022 the year you are thinking Overall Diet – The quality, variety and combination of foods you eat on a regular basis rather than focusing on a particular food.

Leslie Beck, a Toronto-based private dietitian, is the director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

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