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06 Apr 2020
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4 min read
Benefits for planet health

Expert report leads the way on sustainable healthy diets

environment FAO nutrition sustainable diet WHO
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Do you want to know more about sustainable diets but don’t know where to go for the best advice? Look no further than this expert report from the United Nations’ Food and Agriculture Organization (FAO) and the World Health Organization (WHO).

The importance of sustainable healthy diets can’t be underestimated. Malnutrition, which includes eating too much unhealthy food as well as having insufficient food, is a major cause of ill health and premature death worldwide, says the report. Shortage of quality food causes stunted growth, wasting, and vitamin and mineral deficiencies. Eating unhealthy foods containing high levels of fat and sugar leads to weight gain and obesity, which are linked to diseases such as diabetes, heart disease and some cancers.

At the same time, our food systems – the production, processing, packaging, distribution, consumption and disposal of food products – are harming the environment. They account for up to 35% of greenhouse gas emissions, use lots of freshwater and cause pollution of land and water. The demand for agricultural land often involves cutting down trees and destroying wildlife.

A diet is more than the sum of the nutrients and foods eaten, says the report. What we eat is part of our way of life and, as such, food systems and diets are shaped by social and cultural factors and what we can afford.

Aims of sustainable healthy diets

Sustainable healthy diets promote health and wellbeing, have low environmental impact, are affordable, safe and readily available to everyone, and are culturally acceptable.

The aims of sustainable healthy diets are also to:

  • achieve best possible growth and development for everyone and support functioning and physical, mental, and social wellbeing throughout life, for us and our future generations
  • help prevent malnutrition, whether it’s undernutrition, micronutrient deficiency, or overweight and obesity
  • reduce the risk of diet-related non-communicable diseases (e.g. diabetes, heart disease, stroke, some cancers)
  • support biodiversity and the health of the planet

Guiding principles for sustainable healthy diets

 Health

  1. Start early: when it’s possible, prefer exclusive breastfeeding until 6 months of age, and continued breastfeeding until at least 2 years old
  2. Contain a variety of unprocessed or minimally processed foods, balanced across food groups
  3. Include wholegrains, legumes, nuts and an abundance and variety of fruits and vegetables
  4. Can include moderate amounts of eggs, dairy, poultry and fish, and small amounts of red meat
  5. Include safe and clean drinking water
  6. Provide enough energy and nutrients for growth and development and an active and healthy life
  7. Are consistent with WHO guidelines to reduce the risk of diet-related non-communicable diseases
  8. Have minimal (or none if possible) pathogens and toxins that can cause disease

Environmental impact

  1. Keep within targets for greenhouse gas emissions, water and land use, nitrogen and phosphorus application, and chemical pollution
  2. Preserve biodiversity
  3. Minimise the use of antibiotics and hormones
  4. Minimise the use of plastics
  5. Reduce food loss and waste

Social and cultural aspects

  1. Respect local culture, cooking practices, and eating patterns
  2. Are widely available and desirable
  3. Avoid adverse gender-related impacts (e.g. time spent buying and preparing food, fetching water and firewood)

Real-world sustainable healthy diets

  • The Mediterranean Diet (MD) and the New Nordic Diet (NND) have become popular because of their association with health benefits. These are plant-based diets with low-to-moderate amounts of animal-sourced foods. Both diets are associated with less harm to the environment.
  • MD is characterised by lots of vegetables, fruits, nuts, legumes, seeds and fish, with liberal use of olive oil, a moderate amount of dairy foods, and only a little red meat
  • NND is characterised by a high content of local fruits and vegetables (especially berries, cabbage, root vegetables and legumes), fresh herbs, potatoes, mushrooms, wholegrains, nuts, native fish and shellfish, seaweed, and free-range meat

‘The Guiding Principles for Sustainable Healthy Diets are food based, and take into account nutrient recommendations while considering environmental, social/cultural and economic sustainability.’ – FAO and WHO, 2019.

Find out more: read the original article
Source: Food and Agriculture Organization of the United Nations and World Health Organization. Sustainable healthy diets – Guiding principles. 2019. Rome, Italy.
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25 Mar 2020
•
6 min read
Expert interviews Gut Health

Bringing the science of the gut microbiome to dietitians and nutrition experts

andrea hardy fermented foods fiber GMFH gut microbiota probiotics
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By Andrea Hardy, Registered Dietitian, Canada.

The science surrounding the gut microbiota is expanding. This year at the Gut Microbiota for World Health Summit, leading researchers explored how we can bring the science of the gut microbiome to health care.

It’s been believed that your gut microbiota begins to develop from the moment of birth, and plays a key role in training your immune system to function properly. New research by Kathy McCoy and colleagues have begun to uncover how the maternal microbiota influences development of an infant’s immune system, even before birth. This means that a healthy gut microbiota starts with mom, and likely starts preconception. Dr. John Cryan continued the journey of the microbiome through the lifecycle, exploring how the gut microbiota influences brain development through adolescence, highlighting the important role the gut microbiota plays in neural development and mental health. To round out the lifecycle, Dr. Paul O’Toole’s lab highlighted the role the gut microbiota plays in healthy aging, including frailty and cognition – emphasising that the health of our gut microbiota is something to consider through all stages of life.

YINI - GMFH Summit - Microbiome as therapeutic target

How do we define a ‘healthy’ gut microbiota?

There is growing consensus that the microbiota is an ecosystem working together to keep us healthy, with no specifically defined structure. Researchers can agree that a greater variety and richness of bacteria is associated with better health outcomes, including reduced risk of chronic disease. Low richness (the number of species or genes in our microbiota) has been found to be common thread diseases like cardiovascular disease, autoimmune disease, neurodegenerative disease, and obesity.

How can we improve richness of our gut microbiota?

Dr. Colin Hill, this year’s keynote speaker said it perfectly: “You get the microbiota you deserve”. Meaning, there are many things that are in your control to improve the richness and diversity of your gut microbiota. This includes good nutrition, adequate sleep, stress management, exercise, and judicious use of medications.

“You get the microbiota you deserve” – Dr. Colin Hill, GMFH Summit 2020 

YINI GMFH Summit Fiber and microbiote

Nutrition & Your Gut Microbiota

It appears that a variety of different nutrition interventions have benefits to our gut microbiota.

Hana Kahleova and her team have recently explored how a plant based, vegan diet positively influenced composition and function of the gut microbiota, inferring a health benefit to the participants. Participants were randomized to follow a plant based, vegan diet for 16 weeks, or to continue on their current standard American diet. After the 16-week intervention, those following the plant based, vegan diet were found to have a reduction in weight, and visceral fat, and an improvement in insulin sensitivity – all important markers in chronic disease prevention.

In Paul O’Toole’s lab, researchers explored how a Mediterranean diet influenced the gut microbiota and impacted healthy aging. These participants were randomized to receive a Mediterranean diet for 12 months, or to continue on their habitual diet. Those that received the Mediterranean diet experienced a positive change in the gut microbiota, reduction in inflammatory markers, improvement in cognitive function, and improvement in frailty scores.

How can you fuel your gut microbiota?

Hana Kahleova’s key message, regardless of what dietary pattern you follow is to “feed your gut microbiome well with whole plant-based foods.” This means including a variety of different foods with different types of fibre to encourage microbial richness. These dietary changes have been associated with improvement in gut microbiota profiles and functions – providing a measurable benefit to human health

Some of my favorite tips:

  • Enhance dietary variety by aiming for 30 different plant-based foods a week. This includes fruits, vegetables, whole grains, nuts & seeds
  • Aim for 25-38 grams of fibre a day
  • Include half a plate of vegetables at lunch and supper every day
  • Choose a different whole grain at each meal – this could include oats, whole grain pasta, quinoa, sorghum, or buckwheat, for example
  • Incorporate in 3 pieces or half cup servings of fruit a day

Each of these tips strive toward getting in a variety of fibre and what researchers have termed ‘macrobiota accessible carbohydrates’, or MAC’s for short. MAC’s are carbohydrates humans can’t digest, meaning they pass through the gut to the colon intact. In the colon, where the largest amount of our gut microbiota reside, they act as fuel for the bacteria. When bacteria are fed these important carbohydrates, they can thrive, and provide the body with important compounds, called short-chain fatty acids, which play an important role in immune function and inflammation.

YINI GMFH Summit - fiber rich foods

Where do Fermented Foods and Probiotics Fit?

Dr. Kevin Whelan’s talk explored the differences between fermented foods and probiotics, and current evidence to support their uses, including the effects of yoghurt and cheese on human health which has been extensively reviewed elsewhere. Fermented foods are defined as “food or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic reactions” and include foods like yogurt, kombucha, tempeh, beer, and wine. Not all fermented foods are probiotics, as probiotics have a very specific definition, being that they are “live organisms that, when administered in adequate amounts, infer a health benefit to the host“, and may be found in capsules, powders, or some yogurts & kefirs.

If  you’re thinking “some yogurts” with added prebiotics are probiotics, it’s true. Some yogurts may meet the definition of probiotic (in the diagram “fermented milks”) but not all!

YINI GMFH Fermented foods, probiotics and prebiotics

Currently, the research surrounding probiotics supports their proper use in only some conditions, like irritable bowel syndrome & ulcerative colitis – however, these effects are strain specific. To choose the right probiotic for the right reason, Dr. Whelan highlights the importance of working with your doctor, dietitian or pharmacist, as everyone does not need a probiotic for health.

At this time, there is only preliminary evidence on how fermented foods influence our gut microbiota – however there are still lots of great reasons to consume fermented foods! Fermentation can improve the digestibility of certain foods, such as dairy, by breaking down lactose. They also provide unique flavor and palatability, and offer a great way to introduce more variety to the diet.

Throughout all periods of life, there are crucial periods in which the gut microbiota plays a role. As Dr. Joel Dore emphasized – we must learn to live symbiotically with our gut microbiota – focusing on taking care of it, so it can take care of us. The key takeaway from the conference was that, as science evolves, there are important things we can do now to take care of your gut microbiota.

“A healthy, varied diet throughout the life span is your best bet to hedge possible gut microbiota benefits in all stages of life!”

Andrea HardyRegistered Dietitian, Andrea Hardy from Calgary, Canada, specializes in gastrointestinal disorders and the gut microbiome. She is recognized as Canada’s gut health dietitian – educating health care professionals and the public on the pivotal role nutrition plays in gut health. You can find her at Ignite Nutrition, or on Twitter (@AndreaHardyRD).

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16 Mar 2020
•
3 min read
Benefits for planet health

Resolutions for a sustainable diet: Switch to a more whole-grain diet

magnesium sustainable diet unprocessed food whole-grain
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At the Yogurt In Nutrition Initiative, we look forward to a more sustainable 2020 and we bring you 12 food resolutions to protect our health and our planet! This month’s resolution: add more whole-grain foods to your diet. 

Switch to more whole-grain diet

Add more whole grain, unprocessed breads and cereals to your diet

In order to adopt a more sustainable lifestyle, you might adapt your diet to what is best for the planet and your health. By switching to a whole-grain diet, you’re choosing a tasty diet while contributing to a positive effect on the environment.

Indeed, for a more sustainable and healthy diets, the international guidelines (FAO &WHO 2019 guiding principles) recommend including whole-grain in your daily diet.

Replacing foods made from refined flours with unprocessed flours, whole-grain cereals and legumes helps to stay healthy. Whole-grain are nutrient-rich and contains fiber and micronutrients like magnesium. This essential micronutrient plays a pivotal role in biological processes. It has been shown that high dietary intake of magnesium is associated with a decreased risk of type 2 diabetes,  (T2D), hypertension, and metabolic diseases, as well as against total cardiovascular diseases (CVDs) and stroke.

Transforming your eating habits is easier than you might think: you can simply replace white rice and pasta with whole-grain ones; add quinoa to your salads and muesli to your breakfast.

For a better diet quality, you can consume more whole-grain products at breakfast time. For example, try making healthy and tasty breakfast bowls with:

  • Plain yogurt as a nutrient-dense matrix. It provides high quality proteins, calcium, vitamins, and live bacteria, which makes it easy to digest.
  • Colorful pieces of fruit for fiber and more nutrients. Select fruits according to your taste. They are rich in fiber, antioxidants and vitamins.
  • Whole-grain cereal! It contains magnesium, vitamin B and fiber (brain) as well as complex carbohydrates that provide steady energy.
  • Nuts and seeds make a tasty and crunchy topping. They are full of antioxidants, Omega 3, fiber and protein.

A healthy and tasty breakfast bowl is a great way to start your day with a tasty, nourishing and nutritious meal! A well-balanced breakfast is high in fiber from wholegrain cereal, fruit, nuts and seeds… Eating fiber may protect against heart diseases, promote weight issues and have positive effects on gut microbiota.

For more information, check out our Q&A about sustainable diets and our reports on healthy diet:

Sources:
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09 Mar 2020
•
3 min read
Children Fermentation benefits Gut Health

Yogurt consumption might be associated with fewer tummy bugs in babies

babies Diarrhea fermentation ferments gastro-enteritis live bacteria vomiting
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If you’re a mum or dad with a young baby, the chances are you’ve had to contend with infant tummy troubles at some time or other. The good news is that research has shown an association in babies between eating yogurt and a reduced risk of tummy bugs.

We hear a lot these days about probiotics (gut-friendly bacteria) in foods and their potential benefits in keeping our gut healthy. Now Japanese researchers have studied whether babies who eat foods containing probiotics, such as yogurt and cheese, might be less likely to get tummy bugs.

Bacteria are important for a healthy gut

The bacteria living naturally in our gut (the ‘gut microbiota’) play an important role in keeping us healthy. They help with digestion and absorption of nutrients and may also help to keep disease-causing microbes at bay that might otherwise result in tummy upsets. Fermented foods such as yogurt and cheese contain probiotics that help to keep the gut microbiota in balance.

Yogurt linked to reduced risk of tummy bugs in babies

In this Japanese study, over 82,000 mums with 1-year-old infants were asked to fill in a questionnaire. They were asked how often their baby ate yogurt and cheese, and about any episodes of gastroenteritis (vomiting and diarrhoea) that had been diagnosed by a doctor during their baby’s first year.

Babies who ate yogurt at least three times a week were much less likely to have had vomiting and diarrhoea than babies who ate yogurt less than once a week. Frequency of cheese consumption didn’t show an association with vomiting and diarrhoea, say the authors.

More studies are needed

The design of this study doesn’t necessarily allow us to conclude that eating yogurt several times a week prevents vomiting and diarrhoea in babies, just that there is an association. We also don’t know anything about the amount of yogurt the babies were eating. The questionnaire didn’t distinguish between different types of cheese, and processed cheese doesn’t contain probiotics. There are still lots of questions that need answers and so we need more detailed studies, say the authors.

‘Consumption of yogurt, but not cheese, at 1 year of age was associated with a reduced risk of gastroenteritis.’ – Nakamura et al, 2019.

Find out more: read the original article
Source: Nakamura M, Hamazaki K, Matsumura K et al. Infant dietary intake of yogurt and cheese and gastroenteritis at 1 year of age: The Japan Environment and Children’s Study. PLoS ONE. 2019. 4(10):e0223495. doi: 10.1371/journal.pone.0223495.
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02 Mar 2020
•
2 min read
•
by YINI Editorial team
Weight management

New must read abstract: “Skipping breakfast is associated with overweight and obesity: a systematic review and meta-analysis”

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
abstract breakfast diet obesity Weight management
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IN A NUTSHELL:  Many scientists have studied the link between skipping breakfast and health, with some debates over the results.  Recently published in Obesity Research & Clinical Practice, this review is a meta-analysis of 45 observational studies. It confirms the fact that skipping breakfast is associated with overweight and/or obesity.

Abstract

Objective

In recent years, many original studies have shown that skipping breakfast has been associated with overweight and obesity; however, the results of different studies are inconsistent. Therefore, we conducted a systematic review and meta-analysis of observational studies to synthesize the associations between skipping breakfast and the risk of overweight/ obesity.

Methods

We did a systematic search using Pubmed, and Ovid searched up to August 2019. Observational studies (cohort studies and cross-sectional studies) reporting adjusted Odds Ratio or Risk Ratio estimates for the association between breakfast skipping and overweight/obesity (including abdominal obesity). Summary odds ratio (or Risk Ratio) and 95% confidence intervals calculated with a random-effects model.

Results

45 observational studies (36 cross-sectional studies and 9 cohort studies) were included in this meta-analysis. In cross-sectional studies, The ORs of low frequency breakfast intake per week versus high frequency were 1.48 (95% CI 1.40–1.57; I = 54.0%; P = 0.002) for overweight/obesity, 1.31 (95% CI 1.17–1.47; I = 43.0%; P = 0.15) for abdominal obesity. In cohort studies, The RR of low-frequency breakfast intake per week versus high frequency was 1.44 (95% CI 1.25–1.66; I = 61%; P = 0.009) for overweight/obesity.

Conclusions

This meta-analysis confirmed that skipping breakfast is associated with overweight/obesity, and skipping breakfast increases the risk of overweight/obesity. The results of cohort studies and cross-sectional studies are consistent. There is no significant difference in these results among different ages, gender, regions, and economic conditions.

Source: Ma X. et al. Skipping breakfast is associated with overweight and obesity: A systematic review and meta-analysis; Obes Res Clin Pract. 2020 Jan 6. pii: S1871-403X(19)30547-2.

To go further, we may have some documents for you:

You can also try some tasty recipes

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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24 Feb 2020
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3 min read
Benefits for planet health

New must read abstract: “Association between sustainable dietary patterns and body weight, overweight, and obesity risk in the nutrinet-santé prospective cohort”

healthy diet nutrinet obesity sustainable diet Weight management
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IN A NUTSHELL:  In a recent publication in the American Journal of Nutrition, a French research team investigated the association between sustainable dietary patterns and the risk of obesity, overweight and  weight gain among French adults.  The analysis is based on a prospective design among 15 626 participants using data computed of the Nutri-net Study.

This recent publication provides new data showing that adopting sustainable dietary patterns may also contribute to prevent the risk of weight gain, overweight and obesity.

ABSTRACT

Background: Improving the sustainability of current food systems may prevent future public health, environmental, and social concerns.

Objective: Our objective was to investigate the associations between sustainable dietary patterns, assessed using the Sustainable Diet Index (SDI), and the risk of obesity, overweight, and weight gain in French adults, with a prospective design.

Methods: In 2014, the SDI was computed among 15,626 participants of the NutriNet-Sante study (of whom 76% were women) using data collected within the BioNutriNet project. The SDI ranges from 4 (lowest sustainability) to 20 points and includes 4 subindexes representing the 4 pillars of a sustainable diet. Longitudinal data of weight and height were collected yearly from 2014 to 2018. We used mixed models to estimate the associations between sex-specific quintiles (Qs) of the SDI and weight change and Cox proportional hazard models with different levels of adjustments to assess the association between sex-specific Qs of the SDI and risk of obesity and overweight (mean follow-up time: 2.8 y).

Results: At baseline, a higher percentage of participants with overweight was observed in the first SDI Q, reflecting the lowest sustainable dietary patterns (Q1), than in Q5 (29.83% compared with

12.71%). Compared with Q5, a slight increase (at the population level) of almost 160 g/y was observed in Q1, whereas weight remained relatively stable among participants in other Qs. In total, 281 incident cases of obesity and 777 cases of overweight were identified during the follow-up. Participants in Q1 had a higher risk of obesity and overweight than participants in Q5 (HR comparing Q1 with Q5: 4.03; 95% CI: 2.42, 6.10; P-trend < 0.001; and HR comparing Q1 with Q5: 1.49; 95% CI: 1.13, 1.95; P-trend < 0.001, respectively).

Conclusions: The findings support a potential protective role for more sustainable diets to prevent the risk of weight gain, overweight, and obesity.

Source: Seconda L et al. Association between sustainable dietary patterns and body weight, overweight and obesity risk in the NutriNet-Santé prospective cohort. Am J Clin Nutr 2019;00:1–12

TO GO FURTHER…

… we may have some documents for you: 

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17 Feb 2020
•
7 min read
•
by YINI Editorial team
Expert interviews Lactose intolerance

Why we need to talk about lactose; by Azmina Govindji

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
Azmina Govindji dairy Lactose Lactose intolerance lactose maldigestion selfdiagnosis
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By Azmina Govindji RD MBDA, Consultant Nutritionist & Registered Dietitian.

My life’s work has been about helping people to eat better using evidence-based knowledge and realistic, achievable goals that are tailored to an individual’s lifestyle. So, when I hear of people unnecessarily restricting their diet through having heard about a recent trend, or through online research via unqualified sources, I feel compelled to reassure them of the wonderful variety of foods that they can and should eat in order to improve their nutritional status.

Yogurt is one of those foods that I’ve noticed people avoid when they believe they have an intolerance to lactose. Yet it is not necessary and indeed could be counter-productive to avoid yogurt for lactose intolerance or maldigestion. And often these dietary practices are adopted in the absence of any diagnosis, which is even more inappropriate.

Lactose Intolerance and Lactose Maldigestion

Lactose intolerance affects at least 70% of people of East Asian descent, and is also common in people of West African, Arab, Jewish, Greek, and Italian origin. Having said this, it affects only about 2% of people globally.

Lactose maldigestion on the other hand is estimated to affect around 70-75% of the global population. In both cases (lactose maldigestion and intolerance), only a fraction of lactose is digested. The non-digested lactose enters the colon where bacterial fermentation of this lactose can produce unpleasant symptoms. Lactose maldigestion can lead to clinical symptoms of lactose intolerance such as diarrhoea, bloating, stomach cramps and excessive flatulence.

Where’s the problem?

Since lactose is the sugar found in milk and yogurts, important nutrients such as calcium and iodine are compromised if people avoid dairy products in an aim to reduce symptoms such as bloating. But these symptoms are not necessarily indicative of lactose intolerance, and self-diagnosing via online searches appears to be becoming more popular. A 2013 US survey by the Pew Research Center found that 35% of Americans self-diagnose using information they found online.

It is not possible to self-diagnose lactose intolerance. Attempting self-diagnosis is counter-productive and can negatively impact nutritional status.

Welcome back to yogurt

Although lactose intolerance is an inability to digest lactose found in dairy products, I find that most of my patients with lactose intolerance can consume small amounts of lactose without experiencing symptoms. It varies from person to person, but some can manage around a glass of milk daily whereas others only tolerate milk in tea. Hard cheeses like cheddar are usually acceptable and the biggest surprise to them is that they can have yogurt.

In fact, I positively encourage them to have yogurt by explaining that the lactose in yogurt is digested more efficiently than any other dairy sources. I will tell them about the live bacteria in yogurt that produce their own lactase, helping to break down some of the lactose in yogurt. As a result, I find their symptoms improve on a low lactose diet with the inclusion of yogurt, and that they typically enjoy being able to eat yogurt again.

Lactose intolerance - no need to avoir dairy

Kefir is a fermented dairy product that is made from various types of milk (cow, goat and buffalo). There have been reports that the nutritional make-up of kefir could be responsible for many positive effects such as anti-bacterial and immunological properties, and that it can be consumed by people with an intolerance to lactose. More research is needed to substantiate these health effects.

Another popular fermented milk is Skyr, which originates from the Icelandic diet. As in classic yogurt, it is made from Streptococcus thermophilus and Lactobacillus bulgaricus. Skyr is low in lactose as 90% is transformed during fermentation or removed by straining

Practical advice for lactose intolerance and maldigestion

EFSA Confirmed: yogurt improves digestion of lactose

 My 8-point plan

  1. Cutting out dairy foods is unnecessary and can lead to reduced intakes of calcium and iodine.
  2. Most people with lactose intolerance or lactose maldigestion can generally tolerate up to 12 g of lactose (equivalent to about one glass of milk), when eaten at the end of a meal. Other foods in the meal will help to slow down digestion and this may lessen symptoms.
  3. If you’re nervous about introducing dairy foods into your diet, experiment by adding small amounts of milk and yogurt to foods. For example, add some milk to mashed potato, or add yogurt to salad dressing. You may find it easier to tolerate full-fat rather than low fat varieties.
  4. Enjoy up to two pots of yogurt daily. This is based on the EFSA claim that live cultures in yogurt improve digestion of lactose in yogurt in individuals with lactose maldigestion.
  5. Check food labels for lactose, milk, whey, milk solids, buttermilk, cream and curds and limit foods that cause you discomfort – you may find you can tolerate more than you think.
  6. If you are on a plant-based diet, check labels and choose calcium-fortified dairy alternatives as well as calcium-set tofu as a regular protein source.
  7. Eat other foods that provide calcium, e.g. fish with edible soft bones, such as canned salmon or sardines, dried beans, dried fruit such as figs and apricots, broccoli, kale, spinach, oranges and almonds.
  8. Take a vitamin D supplement of 10mcg a day, especially in winter months when the body is less exposed to UVB rays in sunlight

Don’t guess – get diagnosed

Many of my patients find they suffer from a level of digestive discomfort after meals and wrongly assume this is due to lactose intolerance. They then treat this as if it were a milk allergy and avoid milk, cheese and yogurt and all foods that contain them. This is a real worry on two counts. One that they have not been diagnosed using the hydrogen breath test, and secondly, avoiding dairy foods without substituting this with foods that also supply calcium, protein and iodine could mean they miss out on key nutrients. Not getting enough of these nutrients may increase the risk for chronic health problems, including osteoporosis and decreased bone health.

Often peer or social media influences inform these habits and I aim to empower them to always look at the credentials of anyone giving out dietary advice. You wouldn’t ask a car mechanic about your dental issues, so seek the guidance of a properly qualified registered dietitian or registered nutritionist for your nutrition advice.

Conclusion

Lactose intolerance is an important talking point because avoiding milk and yogurt can compromise essential nutrient intake and because it is often a perceived condition rather than a diagnosed one. I despair when young teenage girls believe they need to avoid dairy products in order to flatten their tummy – yet this is a time when they are laying down crucial strength in their bones, and when calcium and vitamin D as well as other nutrients are particularly important. More effort and creativity is needed to steer people away from fads such as trying a dairy-free diet without diagnosis.

People with a true lactose intolerance can enjoy up to two pots of yogurt a day since the live bacteria improve the digestion of lactose. Welcome back to yogurt!

Biography

Azmina Govindji - ITW for YINI - lactose intolerance

Azmina Govindji RD, Founder of Azmina Nutrition, is an award-winning dietitian, consultant nutritionist, international speaker and best-selling author. She is a media spokesperson for the British Dietetic Association and is regularly quoted in the national press.

Her television appearances include Sky, BBC and ITV news, This Morning, Victoria Derbyshire show, the One Show, Inside the Factory and Food Unwrapped. She has written over a dozen books and specialises in diabetes, weight management, and plant-based eating.

Azmina is co-founder of the award-winning RDUK professional twitter chats, she was Chief Dietitian to Diabetes UK for eight years, and she now runs her own consultancy working with the food industry and the media to ensure that nutritional messages are accurate and evidence-based. Azmina is a member of the editorial board for the Yogurt in Nutrition Digests. Being a dietitian, she is regulated by the UK Health and Care Professions Council and is bound by a strict code of conduct.

Behind this professional exterior is Azmina’s down-to-earth attitude. She’s a busy mum of two with a lively personality and is skilled at finding realistic ways to help people eat better and embrace a healthier lifestyle.

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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10 Feb 2020
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4 min read
Benefits for planet health

Resolutions for a sustainable diet: Limit added sugars and empty calories

added sugars food matrix Nutrient density sustainable diet
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At the Yogurt In Nutrition Initiative, we look forward to a more sustainable 2020 and we bring you 12 food resolutions to protect our health and our planet! This month’s resolution for a healthy and sustainable diet: limit foods with added sugar and avoid empty calories.

Resolution #2 - Limit foods with added sugar

Soft drinks and sweets can be consumed as occasional treats, but from a sustainable point of view they have too many calories without many nutritional benefits when consumed daily.

Among all existing recommendations for a more healthy and sustainable diet, limiting added sugars came out quite frequently. The recent FAO and WHO “Sustainable healthy diets guiding principles” states that 2 billion suffer from micronutrient deficiencies. By choosing a variety of nutrient-rich foods in our daily diet while limiting “empty-calorie” foods, we can adjust our nutrient intake with an adapted energy density. Eating more fruits, vegetables, legumes, nuts… and lower amounts of sugars and meat contribute to a healthier diet.

About nutrient-density…

Nutrient density can be defined as a measure, for a food product, of the quantity of nutrients provided per calorie of food. It is a way to estimate the concentration of nutrients per amount of food. A nutrient-dense food will provide higher concentration of macro and micro-nutrients (like proteins, fibers, vitamins, minerals…) relative to calories. For the same amount of calories, a nutrient-rich food or beverage provides a larger diversity and/or quantity of nutrients whereas an empty-calorie food or beverage will carry mainly energy but is a poor source of nutrients.

… and food matrix

As a diet is not just about single nutrients, the food structure may also affect the nutrient absorption. The food matrix generates interactions, which may modify the properties of nutrients. For instance, due to the lactic acid bacteria activity, the dairy matrix of yogurt facilitates nutrients absorption and affects the appetite and the glycemic control. Yogurt also provides nutrients to encourage (calcium, zinc, potassium, vitamins, phosphorus, proteins), while being low on  calories and sodium. It is a perfect example of nutrient-rich food.

A few tips to limit avoid empty calories

Switching to a flexitarian diet, with nutrient-rich foods and limited added sugars, may reverse the rise in our consumption of sugar, fats, salt and mass-produced products, according to the WWF.

If this resolution is something you want to work on, read below a few tips to help you with this challenge!

  • Encourage wholegrains including wheat, brown rice, oats, barley or corn instead of refined grains.
  • Choose safe and clean drinking water rather than sugar-sweetened beverages
  • Vegetable choices over time should vary and include many different vegetables, with limited additions such as salt, butter, or creamy sauces.
  • At least half of the recommended amount of fruits should come from whole fruits. Make your own 100% fruit juice to replace soft drinks.
  • Protein will create satisfying meals and meet nutrient body needs. This includes lean meats, poultry without skin, seafood, fish and eggs but also plant-based proteins like beans and lentils.
  • Consume dairy products: whole-fat or low-fat dairy including milk, yogurt or cheese
  • Reduce progressively your refined sugar consumption. Chose fruits rather than a sweet cake for dessert or try dried fruits instead of candy.
  • Try to stop buying convenience food! Try out some traditional recipes.

For more information, check out our Q&A about sustainable diets and our infographic on nutrient-rich foods for a healthier diet:

Sources:
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03 Feb 2020
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3 min read
Benefits for planet health

Plant-based food and drinks are on the rise

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If you find you’re developing a taste for plant-based food and drinks, you’re certainly not alone. Their popularity is on the up, with a wide choice – such as those made from soy or almonds – crowding our supermarket shelves.  

In general, plant-based food and drinks have a different nutritional content to dairy products. Many plant-based products provide important nutrients and in some ways they may be a good option for the environment, according to the authors of this review article.

What are plant-based food and drinks?

As the name suggests, they’re manufactured from extracts from plants. Soya products, made from soy beans, have been the most widely available, but more recently products made from seeds (e.g. hemp), nuts (e.g. almonds) or grains (e.g. oats, rice) have made their way into our supermarkets.

Why do people buy plant-based products?

Dairy milk is a staple food rich in protein, carbohydrate, a range of minerals and vitamins, and a variable amount of fat depending on whether it’s full-fat or skimmed. In recent years, the surge in vegetarian and vegan diets, greater awareness of lactose intolerance and milk allergy, and concerns over sustainability and the environment have all prompted more people to eat a more plant-based diet.

Some evidence suggests that plant-based products are associated with lower greenhouse gas emissions than dairy milk and may help in the fight against climate change. However(See more at What would a more sustainable diet mean for you?)The debate about their overall effects on the environment continues. Without a doubt, plant-based products can be helpful in parts of the world where people don’t have ready access to dairy milk.

How nutritious are plant-based products?

The various plant-based products differ in their nutrient content. Soya drinks have a similar protein content to dairy milk and contain high levels of mono- and polyunsaturated fats that have been associated with heart health, while almond drinks are rich in vitamin E, B vitamins, minerals and monounsaturated fats. Unless they are fortified with extra nutrients, plant-based food and drinks don’t provide the all-round nutritional benefits of dairy products.

To support the fast-growing demand for plant-based food and drinks, a wealth of active research is looking into ways of increasing their nutrient content and improving their flavour, texture and shelf-life, say the authors.

‘Milk ubiquitously is a complete food which is non-replaceable, though we have come across the benefits of plant substitutes over the dairy industry.’ – Paul AA, et al, 2019.

Find out more: read the original article.
Paul AA, Kumar S, Kumar V et al. Milk Analog: Plant based alternatives to conventional milk, production, potential and health concerns. Crit Rev Food Sci Nutr. 2019. Oct 16:1-19
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27 Jan 2020
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3 min read
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by YINI Editorial team
Children Fermentation benefits Other studies

Yogurt is associated with reduced risk of eczema and allergy in infancy

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
allergy Eczema fermentation infant probiotic
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Eczema and allergies can disrupt peoples’ everyday lives. But could you help to protect your children from these distressing conditions simply by making some small changes to their diet? Giving your infant yogurt to eat may be a good idea, especially if you or your partner have eczema or allergies, the authors of this Letter suggest.

We usually think of food as fuel, providing us with energy and the building blocks for growth and repair of our bodies. It now seems that some foods may also be able to protect us against diseases. For example, introducing yogurt during the first year of life has been linked to a reduced risk of developing eczema and allergies.  

New Zealand study adds to the evidence

In their study of maternal and infant health, the researchers provided mums with a daily probiotic or a placebo during pregnancy and breastfeeding. Either the mum or the biological dad of each baby had a history of asthma, hayfever or eczema.

The infants themselves didn’t receive the study treatments but the mums were asked to complete a questionnaire that included questions about the baby’s consumption of yogurt. The babies were examined for eczema at 6 months and 12 months of age and underwent skin prick tests for allergies at 12 months.

All yogurt sold in New Zealand (where this study was carried out) must contain live microbes, and homemade yogurt is usually made from pre-seeded starter kits using the same types of microbes. The study results showed that infants who ate yogurt were significantly less likely to develop eczema and allergies than those who didn’t eat yogurt. What’s more, 6–12 month-old infants who ate yogurt at least 2–6 times a week were significantly less likely to develop eczema and allergies than those who ate yogurt less than once a month, say the authors.

What the evidence shows

This study isn’t the first to show this association. Overall, studies have shown that yogurt consumption in infancy is associated with a 50–80% reduction in the number of cases of infant eczema and allergy. Microbes present in yogurt may play a role in this association, say the authors.

‘Early daily yogurt consumption appears to reduce eczema and early atopic sensitization particularly to food antigens.’ – Crane J, et al, 2018.

Find out more: read the original article.

Source: Crane J, Barthow C, Mitchell EA et al. Is yoghurt an acceptable alternative to raw milk for reducing eczema and allergy in infancy? Clin Exp Allergy. 2018;48(5):604-606.

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
Related Posts
Milk matrix matters: why dairy deserves a place in plant-based diets From plate to planet: the challenge of building sustainable diets Gut health: the prebiotic power of lactose Focus on the bioactive peptides in dairy and yogurt
See More
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Experts Interviews
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