Health
6 'healthy eating concepts' are evaluated as true or false by nutrition experts
When it comes to ideas about healthy eating, there are all sorts of rules, trends and advice about what’s good for you and what isn’t.
Some of the guidance may be legitimate — yet some of it should be taken with a grain of salt.
Multiple experts and researchers from Mass General Brigham in Boston investigated some popular diet concepts that have been circulating — and separated fact from fiction.
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Here are six popular concepts — and a clear explanation of whether they hold water or not, according to experts.
True or false?
1. ‘To live longer, women should follow the Mediterranean diet’
True. In recent studies, the Mediterranean diet has been shown to be beneficial for overall health.
Mass General Hospital researchers evaluated six myths about healthy eating, including plant-based diets and peanut butter for kids. (iStock)
Mass General supports this theory, referencing its own study that found women who followed the nutrition plan for more than 25 years had up to 23% lower risk of mortality, with reductions in cardiovascular and cancer-related deaths.
The study also found that introducing a single component of the diet led to a 5% reduction in the long-term risk of death from certain diseases.
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The Mediterranean diet incorporates healthy foods like fruits, vegetables, legumes, olive oil, nuts and fish, while avoiding sugar and processed or red meats.
Most people don’t realize the impact diet has on health and longevity, according to Samia Mora, M.D., director of the Center for Lipid Metabolomics at Brigham and Women’s Hospital.
The Mediterranean diet includes foods like fruits, vegetables, legumes, olive oil, nuts and fish, while avoiding sugar and processed or red meats. (iStock)
“What we eat today has major implications for living a long and healthy life,” she wrote in a statement to Fox News Digital.
“The benefits [of the Mediterranean diet] were seen for both cancer and cardiovascular mortality – the top two causes of death for women and men – and related to multiple biological mechanisms, in particular to lower inflammation and insulin resistance and improved metabolism.”
2. ‘Removing trigger foods is always the best treatment for digestive issues’
False. While some people do suffer from food allergies or autoimmune conditions, the experts at Mass General found this diet concept to be false overall — as many digestive symptoms are known to have “more complex causes.”
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When patients have bad reactions to certain foods, it’s not the food itself causing the issues, but the digestive tract’s response to eating “in general,” according to Kyle Staller, M.D., director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital.
A poor digestive response might not just be caused by the food you’re eating, a doctor said. (iStock)
“While some people have true allergies to certain foods (for example, an allergy to gluten in celiac disease) or an inability to digest certain foods (such as dairy in lactose intolerance), many symptoms attributed to specific foods are actually driven by your body’s response to eating,” he told Fox News Digital.
Eating starts a “cascade of nerve activity in the gut” regardless of the kind of food that’s eaten, according to Staller.
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Those with sensitive gut nerves can develop GI discomfort in the form of gas, bloating and a feeling of abnormal fullness.
“These are what we call ‘disorders of gut-brain interaction’ — feeling abnormal sensations even when digestion is seemingly working normally,” Staller said.
Eating starts a “cascade of nerve activity in your gut” regardless of the kind of food that’s eaten, a doctor said. (iStock)
“Irritable bowel syndrome (IBS) is the most classic example.”
The best way to alleviate these symptoms is to target the abnormal nervous system responses while only eliminating the “most troublesome” foods, according to Staller.
3. ‘Eating blueberries can decrease the risk of some eye diseases’
True. The researchers found this claim to be true: Blueberries indeed can be beneficial for your eyes.
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A Mass General study of nearly 40,000 U.S. middle-aged and older women found that one or more servings of blueberries per week was associated with a 28% lower risk of age-related macular degeneration (AMD), an eye condition that can lead to significant vision loss.
One or more servings of blueberries per week was associated with a 28% lower risk of conditions that cause vision loss. (iStock)
Dr. Howard D. Sesso, director of nutrition and supplements research at Brigham and Women’s Hospital, confirmed that blueberries can optimize eye health.
“Blueberries contain anthocyanins, a bioactive polyphenol that gives them their blue color, and has been linked with possible reductions in eye disease,” he told Fox News Digital.
4. ‘Following a plant-based diet will always improve health outcomes’
False, with caveats. Mass General experts say a plant-based diet is not always the best way to go, though it may seem super healthy.
Plant-based nutrition plans have “diverse and sometimes contrasting health effects,” according to Dr. Qi Sun, associate professor of medicine at Brigham and Women’s Hospital.
“Diet is not a magic bullet by itself.”
A plant-based diet that is dense in refined grains, sugary beverages and candies differs greatly from one containing fresh fruits and vegetables, whole grains, coffee, tea and more, he noted.
Plant-based diets should be well-rounded to include fruits, vegetables and whole grains, according to an expert. (iStock)
The first diet is associated with “many adverse health outcomes,” according to the researchers.
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The second diet is considered a “healthy version of a plant-based diet,” which Sun said has been “robustly associated with better health outcomes, including lower risk of developing diseases such as diabetes, obesity and gout.”
The “healthy version” of a plant-based diet is proven to lower the risk of developing diseases such as diabetes, obesity and gout, experts say. (iStock)
In a statement sent to Fox News Digital, Sun encouraged people to focus on quality ingredients — such as fresh fruits, non-starchy vegetables, whole grains, legumes and nuts, and olive oil and other vegetable oils — and to limit sugary and salty foods.
“Don’t forget regular activity and other healthy lifestyle choices,” he advised. “After all, diet is not a magic bullet by itself.”
5. ‘Food location in the grocery store has no impact on purchases’
False. Mass General deemed this concept as flat-out “false,” as the “choice architecture” of the grocery store “strongly influences what we purchase.”
When healthy items are stocked in visible or convenient locations, that increases the likelihood of making a healthier choice, according to the researchers.
“Healthy choice architecture” refers to when healthy items are stocked in visible or convenient locations, Mass General reported. (iStock)
In the Mass General Hospital cafeteria, the foods and beverages are labeled as red, yellow and green – red being the least healthy and green being the most healthy.
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The researchers found that when the healthiest items were in convenient locations or at eye level, employees were more likely to make healthier choices.
Anne Thorndike, M.D., primary care physician at Massachusetts General Hospital, shared with Fox News Digital that the opposite is also true.
People are more likely to choose food items that are convenient and visible, researchers said. (iStock)
“This is well-known by the food industry, which has been placing sugar-sweetened beverages, salty snacks, candy and baked goods in checkout lanes, aisle endcaps and at the front of store,” she said.
6. ‘Early introduction of foods like peanut butter can prevent allergies’
True. Introducing a small child to foods known to cause allergic reactions can be scary for parents, but Mass General confirmed it can be beneficial in the long run.
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Introducing “developmentally appropriate” forms of peanuts to children between 4 and 6 months old can cause an 80% reduction of peanut allergy in those who are at high risk, according to the LEAP Trial (Learning Early About Peanut Allergy).
Introducing “developmentally appropriate” forms of peanuts to children between 4 and 6 months old can lead to an 80% reduction in peanut allergy in those who are at high risk. (iStock)
Michael Pistiner, M.D., director of Food Allergy Advocacy, Education and Prevention at Mass General Hospital for Children, stressed that these findings show that “timing is important.”
“Once a child reaches a pediatric allergist, it might be too late to prevent some food allergies that could have been avoided with early allergen introduction and family education,” he told Fox News Digital.
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Pistiner added, “With limited access to allergy providers and long wait times that can exceed three months, primary care clinicians play a crucial role in supporting families through infant feeding, early allergen introduction, eczema management, and food allergy diagnosis and referral.”
Welcome to Day 2 of the Brain Health Challenge. Today, we’re talking about food.
Your brain is an energy hog. Despite comprising about 2 percent of the average person’s body mass, it consumes roughly 20 percent of the body’s energy. In other words, what you use to fuel yourself matters for brain health.
So what foods are best for your brain?
In a nine-year study of nearly 1,000 older adults, researchers at Rush University in Chicago found that people who ate more of nine particular types of food — berries, leafy greens, other vegetables, whole grains, beans, nuts, fish, poultry and olive oil — and who ate less red meat, butter and margarine, cheese, sweet treats and fried food had slower cognitive decline.
Based on these findings, the researchers developed the MIND diet.
Large studies encompassing thousands of people have since shown that following the MIND diet corresponds with better cognitive functioning, a lower risk of dementia and slower disease progression in people with Alzheimer’s. People benefit from the diet regardless of whether they start it in midlife or late life.
Experts think the foods included in the MIND diet are especially good for the brain because they contain certain macro and micronutrients.
Berries and leafy greens, for example, are rich in polyphenols and other antioxidants, said Jennifer Ventrelle, a dietitian at Rush and a co-author of “The Official Mind Diet.” Many of these compounds can cross the blood-brain barrier and help to fight inflammation and oxidative stress, both of which can damage cells and are linked to dementia.
Nuts and fatty fishes, like salmon and sardines, contain omega-3 fatty acids, which are important for building the insulating sheaths that surround the nerve fibers that carry information from one brain cell to another.
Whole grains and beans both contain a hefty dose of fiber, which feeds the good microbes in the gut. Those microbes produce byproducts called short-chain fatty acids that experts think can influence brain health via the gut-brain axis.
You don’t have to revamp your whole diet to get these nutrients. Instead, think about “MIND-ifying” whatever you already tend to eat, said Dr. Joel Salinas, a neurologist at NYU Langone Health and the founder and chief medical officer of the telehealth platform Isaac Health. For instance, add a handful of nuts or berries to your breakfast.
Today’s activity will help you MIND-ify your own meals. Share your choices with your accountability partner and in the comments, and I’ll discuss the ways I’m adjusting my diet, too. For added inspiration, check out these MIND-approved recipes from New York Times Cooking.
Health
Measles outbreak explodes in South Carolina; multiple people hospitalized as cases surpass 200
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The South Carolina Department of Public Health (DPH) is sounding the alarm after 26 new measles cases were reported since Friday, bringing the total number of cases in the state’s latest outbreak to 211.
DPH first reported a measles outbreak Oct. 2 in the Upstate region. As of Tuesday, 144 people are in quarantine and seven people are in isolation.
Of the 211 cases, 45 involve children under 5, 143 cases involve children ages 5 to 17, 17 cases involve adults and six cases involve minors whose ages weren’t disclosed.
DPH said 196 of the 211 infected individuals were unvaccinated, four were partially vaccinated, one was vaccinated and 10 are either still being investigated or have an unknown vaccination status.
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Hundreds of people in South Carolina have contracted the measles, and a few have been hospitalized. (Jan Sonnenmair/Getty Images)
Officials said 19 of the new cases were associated with “exposures in known households and previously reported school exposures,” and four resulted from church exposures.
DPH identified public exposures at Sugar Ridge Elementary and Boiling Springs Elementary and began notifying potentially exposed students, faculty and staff Dec. 31.
There are nine students in quarantine from the two schools.
Of the 211 cases, 45 involve children under 5 years old. (iStock)
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Exposures also happened at the Tabernacle of Salvation Church, Unitarian Universalist Church of Spartanburg, Slavic Pentecostal Church of Spartanburg and Ark of Salvation Church.
The source of one case is unknown, while two others are still being investigated.
Although complications from measles are not reportable, officials said four people, including adults and children, required hospitalization for complications from the disease.
Officials recommend all children be vaccinated against measles. (Raquel Natalicchio/Houston Chronicle via Getty Images)
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Additional cases required medical care, but the infected individuals were not hospitalized.
Those infected with measles are contagious from four days before the rash appears and may be unaware they can spread measles before they know they have the disease, according to DPH.
DPH said it is important for those with a mild illness or those who are in quarantine to stay home to protect others.
“We encourage employers to support workers in following DPH recommendations to stay out of work while ill or in quarantine, which also protects businesses, other workers and clients,” officials wrote in a statement.
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DPH said vaccinations continue to be the best way to prevent measles and stop the outbreak.
Though the CDC recently released new vaccine recommendations under Health and Human Services Secretary Robert F. Kennedy Jr., its guidelines still dictate all children should be immunized for measles, mumps, rubella, polio, pertussis, tetanus, diphtheria, Haemophilus influenzae type B (Hib), pneumococcal disease, human papillomavirus (HPV) and chickenpox.
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Many might assume that over-the-counter (OTC) medications are generally safer than stronger prescription drugs, but research shows they can still present risks for some.
Certain common OTC painkillers have been linked to an increased risk of high blood pressure, stroke and heart attacks.
Potential risk of NSAIDs
Non-steroidal anti-inflammatory drugs (NSAIDs) — which are used to reduce pain, fever and inflammation — have been pinpointed as the class of medicines most linked to elevated cardiovascular risk.
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“This is because they reduce the production of certain chemicals called prostaglandins,” Maryam Jowza, M.D., an anesthesiologist at UNC Health in North Carolina, told Fox News Digital. “These chemicals are involved in inflammation, but they are also involved in other body functions, such as influencing the tone of blood vessels.”
Certain common OTC painkillers have been linked to an increased risk of high blood pressure, stroke and heart attacks. (iStock)
Dr. Marc Siegel, Fox News senior medical analyst, echoed the potential risk of NSAIDs.
“They can lead to high blood pressure, heart attack and stroke via fluid retention and salt retention,” he told Fox News Digital. “This increases volume, puts a strain on the heart and raises blood pressure.”
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Common examples of NSAIDs include ibuprofen, naproxen, aspirin, diclofenac, indomethacin and celecoxib.
Randomized trials found that ibuprofen caused the biggest spikes in blood pressure, followed by naproxen and then celecoxib.
“In general, the increase in blood pressure is more likely with higher doses and longer duration of treatment,” said Jowza, who is also an associate professor in the Department of Anesthesiology at the UNC School of Medicine.
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NSAIDs can also increase stroke risk, especially at high doses and with long-term use, the doctor added.
Diclofenac was linked to the highest cardiovascular risk, the doctor cautioned. Ibuprofen can also raise blood pressure and has been associated with a higher heart attack and stroke risk, but not as high as diclofenac. Naproxen carries a lower cardiovascular risk than ibuprofen or diclofenac, but is not entirely risk-free.
NSAIDs have been pinpointed as the class of medicines most linked to elevated cardiovascular risk. (iStock)
“The practical takeaway is that diclofenac is generally the least favorable choice in patients with elevated cardiovascular risk, and all NSAIDs should be used at the lowest effective dose for the shortest duration,” Dr. Nayan Patel, pharmacist and founder of Auro Wellness in Southern California, told Fox News Digital.
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Aspirin is an exception — although it is an NSAID, it actually reduces the risk of clots when taken at a low dose for prevention, under a doctor’s guidance. However, it can increase bleeding risk and blood pressure at high doses.
Non-NSAIDs safer, but not risk-free
Non-NSAID pain relievers are commonly used for everyday aches, headaches and fever, but not swelling. They act mainly on the brain’s pain signals, not inflammation, according to medical experts.
Acetaminophen, the most common non-NSAID pain reliever, is also linked to an increase in blood pressure, although to a lesser extent, according to Jowza.
“All NSAIDs should be used at the lowest effective dose for the shortest duration.”
“Acetaminophen was once thought to have little to no cardiovascular effects, but more recent evidence suggests it can increase blood pressure, especially with higher doses used in the long term,” she said, emphasizing the importance of blood pressure monitoring. “Its effect on stroke risk is less clear.”
Which groups are most vulnerable?
The groups at greatest risk, according to doctors, are those with existing health conditions, such as high blood pressure, prior stroke or heart disease, diabetes or kidney problems.
“These groups are also more likely to experience NSAID-related fluid retention and destabilization of blood pressure control,” Patel said.
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Cardiovascular risk is generally higher for people 75 and older, the doctors agreed.
“Age amplifies risk largely because baseline cardiovascular risk increases with age, and kidney function reserve tends to decline,” Patel said. “Older adults are also more likely to be on antihypertensives, diuretics, antiplatelets or anticoagulants, so NSAIDs can destabilize blood pressure control and add safety complexity.”
Warning signs
Anyone experiencing chest pain, shortness of breath, sudden weakness or numbness, severe headache, confusion, slurred speech or vision changes should see a doctor immediately, Jowza advised.
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“These symptoms can point to a heart attack or stroke,” she warned. “Other symptoms of concern that may not develop as rapidly, like new swelling in the legs, should also prompt medical attention.”
Anyone experiencing chest pain, shortness of breath, sudden weakness or numbness, severe headache, confusion, slurred speech or vision changes should see a doctor immediately, a doctor advised. (iStock)
“Patients should also seek medical advice if they notice signs of fluid retention or kidney stress, such as rapidly rising blood pressure, swelling in the legs, sudden weight gain over a few days, reduced urine output or worsening shortness of breath,” Patel added.
Safer alternatives
For those at higher risk, Patel recommends non-NSAID approaches whenever possible.
“For many patients, this means starting with non-drug strategies such as heat or ice, physical therapy and activity modification,” he told Fox News Digital. “If medication is needed, acetaminophen is generally preferred over oral NSAIDs from a cardiovascular standpoint, although regular use should still be monitored in people with hypertension.”
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For localized joint or muscle pain, the doctor said topical NSAIDs can offer “meaningful relief” with “far lower” risk.
“Overall, pain management in high-risk patients should emphasize targeted therapy, conservative dosing and close blood pressure monitoring.”
Bottom line
The doctors emphasized that the overall risk is “very low” for people taking OTC pain relievers on a short-term basis, but it rises with long-term, high-dose use.
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“I would not hesitate to use an occasional dose if it were a low-risk individual with no prior history of heart attack or stroke,” Jowza said. “I also think short-term use in diabetics and hypertensives who are well-controlled is acceptable.”
Although aspirin is an NSAID, it actually reduces the risk of clots when taken at a low dose for prevention, under a doctor’s guidance. (iStock)
For those taking NSAIDs, the doctor suggested using “guard rails” — such as regularly testing blood pressure and kidney function, and setting limits on dosing — to make treatment as safe as possible.
Patel agreed that for most healthy individuals, occasional NSAID use “does not carry a meaningful cardiovascular risk.”
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“The concern is primarily with repeated or chronic use, higher doses, and use in people with underlying cardiovascular, kidney or blood pressure conditions,” he confirmed to Fox News Digital.
“That said, large population studies show that cardiovascular events can occur early after starting NSAIDs, particularly at higher doses, which is why even short-term use should be approached cautiously in higher-risk patients.”
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