In the context of the 4th Yogurt Summit in April 2016 in San Diego, we publish each week a key-study of one of the guest speakers. This week we introduce Angelo Tremblay: This Canadian study found that yogurt is an important contributor to the Prudent dietary pattern. Also, yogurt consumption may be associated with lower anthropometric indicators and a more beneficial cardio-metabolic risk profile in overweight/obese individuals.

According to previous research, dairy food consumption is generally associated with better health. Observational studies have shown that dairy product consumption is inversely related to the incidence of several cardio-metabolic diseases. Yogurt is particularly interesting due to added active bacterial cultures, high protein content, and vitamins and minerals such as calcium, magnesium, potassium, phosphorus, and vitamin D.

The Prudent dietary pattern vs Western dietary pattern

This study examined whether yogurt consumption is associated with a healthier dietary pattern and with a better cardio-metabolic risk profile among healthy individuals

To do this, the scientist applied a 91-item food frequency questionnaire, to 664 subjects from the INFOGENE study. Anthropometric measures helped to classify the subjects by BMI, and blood samples were collected to know the participant’s lipids levels (cholesterol, triglycerides, HDL and LDL)  as well as their fasting insulin and glucose levels.

After analysis two dietary patterns were retained: the Prudent and the Western. Yogurt was part of the Prudent dietary pattern also characterized by higher intakes of vegetables, fruits, nuts, non-hydrogenated fats, yogurt, legumes as well as fish and other seafood, while the Western dietary pattern was rather characterized by higher intakes of fried foods, condiments, processed meats, refined grains, snacks, red meats, pizza, beer, high-fat dairy products (ice cream, cheese, whole milk, cream), regular soft drinks, mayonnaise, and hard liquor.

Yogurt: a key contributor to the Prudent dietary pattern and  healthy eating

Yogurt was a significant contributor to the Prudent dietary pattern. Moreover, yogurt consumption was associated with lower body weight, waist-to-hip ratio, and waist circumference and tended to be associated with a lower BMI. Consumers had lower levels of fasting total cholesterol and insulin. Consumers of yogurt had a positive Prudent dietary pattern mean score, while the opposite trend was observed in non-consumers of yogurt. Overweight/obese individuals who were consumers of yogurts exhibited a more favorable cardio-metabolic profile characterized by lower plasma triglyceride and insulin levels than non-consumers within the same range of BMI.

Source: Cormier H, Thifault É, Garneau V, Tremblay A, Drapeau V, Pérusse L, Vohl MC^.. Association between yogurt consumption, dietary patterns, and cardio-metabolic risk factors. Eur J Nutr 2016, Vol 55(2), pp. 577-87.

Professor Angelo Tremblay obtained his PhD in Physiology at the Laval University in Quebec City, Canada. He is currently a professor in the Department of Kinesiology in this university. His research is mostly oriented towards the study of factors, influencing the energy balance in humans, with the intent to improve obesity management.

Recently, he has been focused on the study of non-traditional determinants of obesity such as short sleep duration, low calcium/dairy intake, insufficient vitamin intake, suboptimal feeding behaviors, demanding cognitive effort and persistent organic pollutants.

He has published over 625 scientific papers and was the recipient of awards, including the Distinguished Lecturer Award offered by the Canadian Obesity Network in 2011. He is also holder of the Canada Research Chair in Environment and Energy Balance.

Read here more about his research.

6 servings of fresh dairy products per week, including yogurt

The objective of this study, led by French scientists from Pasteur Institute and Toulouse hospital research center, was to determine if FDP consumers had specific dietary and nutritional patterns. To this end, they analyzed the dietary records of 986 adults from CCAF 2010 study* in France. They split them into 4 groups depending on their FDP level of consumption. High FDP consumers were defined as ‘people consuming more than 6 servings of FDP per week’ (1 serving of FDP=125g yogurt or 100g of white cheese).

More favorable dietary and nutritional intakes in fresh dairy products consumers

Higher scores of diet quality and better compliance with the French dietary recommendations were observed with increasing FDP consumption. High FDP consumers eat more fruits, fish, legumes, nuts, water and fibers, and less alcohol. Moreover, they have better intakes in 11 micronutrients, including some that are not highly present in FDP such as vitamin C and vitamin B9.

These better food habits together with intrinsic quality of FDP, including yogurt probiotic cultures, may contribute to the observed health benefits of FDP.

*CCAF : « Comportements et Consommations Alimentaires en France », study performed by the CREDOC (Paris).

Source : Lecerf, J.M. et al., Who are fresh dairy products consumers ? Analysis of their dietary and nutritional profiles, Nutrition clinique et métabolisme 2015, pg. 1-29.

Selected for you this week: what nutrition experts like Joan Salge Blake, MS,RD, ate for breakfast and why.

More healthy breakfasts which can inspire you

Source and copyright: Time.com

In Spanish adults, combined exposure of high yogurt consumption (7 portions/week) and high fruits consumption (265 g/day) was significantly associated with a 39% lower risk of developping Metabolic Syndroms

Learn here more about this study.

Source: Carmen Sayón-Orea1 BMC Public Health 2015, 15:170  doi:10.1186/s12889-015-1518-7

Jill Weisenberger, RD, is an internationally recognized nutrition and diabetes expert. For her, nutrition science needs to be understandable, pragmatic and delicious. That is her way to encourage people to take control over their health. She has been working as a nutrition counselor and a diabetes educator in several environments: hospital, research and now private practice. In this interview, she shares her expertise on diabetes prevention.

What are the most important healthy habits for the prevention of type 2 diabetes?

We have some wonderful research showing that even people at high risk for diabetes can prevent the diagnosis or at least delay it. In the Diabetes Prevention Program (DPP) – a study of more than 3,000 people at high risk for developing type 2 diabetes – researchers found that weight loss and increased physical activity prevented or delayed the onset of the disease. The goals for DPP participants were to lose seven percent of their body weight (14 pounds for someone starting at 200 pounds) and to exercise for 150 minutes weekly. In this three-year study, participants reduced their risk of developing type 2 diabetes by 58 percent. Even 10 years after the start of the study, the lifestyle interventions lowered the risk of diabetes by 34 percent.

I counsel my patients at risk for developing type 2 diabetes to do the following:
·       Reduce portions/calorie intake to facilitate weight loss of 5-10% of starting weight
·       Keep a food record to maintain commitment and to look for patterns
·       Be physically active every day even if for only 5 to 10 minutes
·       Eat a variety of foods within a variety of food groups
·       Eat fruits and/or vegetables with every meal and snack
·       Get to be on time because sleep deprivation increases insulin resistance,
which is the underlying cause of prediabetes and type 2 diabetes

What are your recommendations of healthy food choices to lower the risk of type 2 diabetes?

I find that most people don’t eat enough fruits, vegetables and beans, so I’m constantly pushing these three food groups. They contain thousands of health-boosting phytochemicals, so we really can’t afford to skimp on them. Some of these health boosters help to shield the body against diabetes, reduce inflammation, protect against heart disease and have myriad other functions. Additionally, we have research suggesting that other foods or dietary factors may influence insulin resistance. These are just a few.

• Sprinkle cinnamon: Cinnamon might help lower blood glucose levels in people with type 2 diabetes. I add it to it oatmeal, cottage cheese, yogurt and coffee.
• Enjoy oats and barley: Beta-glucan, a fiber in these two whole grains, appears to lower both glucose and insulin levels. I really enjoy muesli (made of raw oats, raisins and nuts) sprinkled over cottage cheese or yogurt.
• Drizzle vinegar: Research suggests that both blood glucose and insulin levels decrease when vinegar is consumed with a high-carbohydrate meal.

Why is yogurt a good choice for people trying to prevent diabetes or for people who already have type 2 diabetes?

Some research suggests that consuming several servings of yogurt weekly may help reduce the risk of developing type 2 diabetes. Aside from that though, yogurt is terrific because it’s a source of protein, calcium and several vitamins and minerals. If my patients are cutting calories to lose weight, they are also at risk for losing lean body mass. I want them to have adequate protein at each meal to minimize muscle loss and maximize fat loss.

Yogurt is a perfect backdrop for other missing food groups. I enjoy plain yogurt mixed with fruit or vegetables. A simple and delicious salad or condiment is plain yogurt mixed with finely chopped cucumber and either fresh dill or mint. I also mix yogurt with fresh fruit, muesli and cinnamon. And when I eat soups, stews and beans, I enjoy a dollop of plain nonfat Greek yogurt on top to add texture, coolness and a boost of protein. You can try it with this Curried Chicken and Chickpea Stew or this Turkey Taco Soup. Cheers to good health and great flavor!

About Jill

Jill Weisenberger, MS, RDN, CDE, FAND, CHWC is an internationally recognized nutrition and diabetes expert with more than two decades experience. Through writing, speaking, one-on-one coaching and working with the media, Jill empowers people to grab control of their health. She has worked as both a nutrition counselor and a diabetes educator in the hospital and research settings and now in private practice in Newport News, VA. Jill is also a Wellcoach® certified health and wellness coach.

She is the author of the best-selling book Diabetes Weight Loss – Week by Week, as well as two other well-received nutrition and health books: The Overworked Person’s Guide to Better Nutrition and 21 Things You Need to Know about Diabetes and Your Heart. Jill is a consultant and spokesperson to the food industry and a freelance writer for a variety of magazines and websites, including Diabetic Living, Kids Eat Right and Food & Nutrition magazine. Jill is a two-time graduate of the University of Florida. She is a member of the Academy of Nutrition and Dietetics, the American Association of Diabetes Educators and the American Diabetes Association.

Connect with Jill

Twitter: @nutritionjill

Facebook: Nutrition Jill

In the context of the 4th Yogurt Summit in April 2016 in San Diego, we publish every week a key-study of one of the guest speakers. This week we introduce Constance Brown-Riggs: This study focuses on the under-consumption of milk products in African American diets. It emphasizes the important role that yogurt could play, because of its digestibility, even in case of lactose intolerance.

Three key nutrients

Many African and Hispanic Americans avoid dairy products – key contributors of calcium, potassium and vitamin D – because they consider themselves lactose intolerant. But as pointed out in this article, the avoidance of milk products can have health consequences. Increasing research data suggest that many dairy products can contribute to a reduced risk of heart disease, hypertension, obesity and type 2 diabetes, conditions that disproportionately impact people of color.

Yogurt is the best digestible dairy

These findings have motivated the National Medical Association and the National Hispanic Medical Association to recommend, in a consensus statement, the African Americans to eat every day 3-4 servings of low-fat dairy. Yogurt, could play an important role in achieving these recommendations, particularly in people who experience symptoms of lactose intolerance.

Source:

Constance Brown-Riggs, Nutrition and Health Disparities: The Role of Dairy in Improving Minority Health Outcomes, Int. J. Environ. Res. Public Health 2016, Vol 13(28), pp. 1-9.

Over the course of her career, Constance has established herself as an expert in nutrition, diabetes, and the cultural issues that impact the health and health care of people of color. She is not only versed in the science of medical nutrition, but also has an active nutrition counseling practice through which she sees hundreds of patients. Her ability to translate her academic and clinical knowledge into clear, understandable terms has made her a nationally renowned, sought-after speaker, educator and author. She is the author of “The African American Guide to Living Well With Diabetes” and the forthcoming book “Enjoying the Flavors of the World: A Diabetes Carbohydrate and Fat Gram Guide”, scheduled for release in 2016.

Her work has appeared in books and peer reviewed journals for health professionals and health care consumers; and she has been a featured expert in national magazines such as Diabetic Living, and Diabetes Forecast. She also is a regular contributor to Today’s Dietitian Magazine-also serving on the magazine’s advisory board.

Constance is a member of the board of directors of the American Association of Diabetes Educators. Her professional honors include the Award for Excellence in Consultation and Business Practice from the Academy of Nutrition and Dietetics, the Distinguished Dietitian Award from the New York State Dietetic Association, and the Diabetes Educator of the Year from the American Dietetic Association Diabetes Care and Education Practice Group.

Constance has been invited to appear as a keynote speaker, presenter, and panelist at conferences and professional meetings nationally and internationally for organizations such as the St. Vincent and the Grenadines Ministry of Health, Wellness, and the Environment; the American Association of Diabetes Educators; the Academy of Nutrition and Dietetics; and the Empire State Medical Association.

Health-conscious Americans have long touted the benefits of yogurt. But now many who once turned their noses up at yogurt are embracing the Greek way. Few foods pack as healthy a punch in such small serving sizes as Greek yogurt. A bowl of Greek yogurt can keep you fortified with essential nutrients and even help you lose weight. For many Greek yogurt lovers, the richer texture is also a big sell. Greek yogurt is made by separating out the liquid whey, explains Alissa Rumsey, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “This results in a thicker texture with fewer carbohydrates and sugar, and more protein the regular yogurt,” she says. (more…)

Current recommendations promote dairy consumption mainly based on calcium content, but new evidence encourages greater consumption of dairy products, in particular yogurt, for their complete cardiometabolic effects.

A comprehensive review from Mozaffarian summarizes recent evidence for health effects of the diet on cardiometabolic diseases, including obesity. The author highlights the importance of focusing on food  and overall diet pattern,  rather than isolated nutrients. Besides, it recognizes the complex influences of different foods on long-term weight regulation, rather than simply counting calories.

Increased intake of yogurt and some other foods