Emma McGowan NatureCity author & contributor

Beans are staple foods in a multitude of cultures worldwide. Hearty, healthy and delicious, this simple meal can be prepared cheaply and easily in almost any environment.

Now a study from researchers at the Center for Research on Occupational and Environmental Toxicology Health and Science University, in Oregon, Arizona State University, and the University of Colorado have shown that adding beans to rice may help reduce glucose levels versus a meal of rice alone in people with type-2 diabetes. Their findings were published on April 11, 2012, in Nutrition Journal.

Seventeen men and women between the ages of 35 and 70—14 of whom who were using the drug metformin and 3 of whom were using diet and exercise to control their type-2 diabetes—were assigned either a control of white long grain rice, pinto beans and rice, black beans and rice, or kidney beans and rice. The participants consumed the food at breakfast after a 12 hour fast.

The researchers took measurements of capillary blood glucose concentrations before administering the interventions and then every 30 minutes for 180 minutes.

They found that blood glucose levels were lower for the beans and rice interventions at 90, 120, and 150 minutes than the rice alone. The pinto beans and black beans showed even more significant effects than the kidney beans.

Previous studies have shown beans to be effective at lowering cholesterol and potentially helping with weight loss. Additionally, beans are packed full of fiber, which has been linked with lowering cholesterol and potentially preventing breast cancer.

Beans can easily be added to your diet either in combination with rice, as was done here, or in hearty soups, fresh salads or even on their own.

Scott Greenberg, NatureCity author & contributor

Your mom was right when she told you how important it is to eat your vegetables. A study by researchers at the Institute of Metabolic Science at Addenbrooke’s Hospital in the UK has found an association between vegetable consumption and a lower risk of developing type 2 diabetes.

The results of the study were published n April 3, 2012, in the journal Diabetes Care.

The researchers examined data from the European Prospective Investigation into Cancer and Nutrition-Norfolk study, which included 3,704 participants. They looked at the incidence of type-2 diabetes over the course of 11 years. Participants in the study completed a 7 day prospective food diary, and this data was used to calculate the number and quantity of different items consumed in a 1 week period.

The highest intake of fruits and vegetables was associated with a 21% lower risk of developing type 2 diabetes compared to the lowest intake. However, when the researchers analyzed the data for fruits and vegetables separately, they found that in increased intake of vegetables was associated with a lower risk, but not increased intake of fruit.

Additionally, greater variety in the types of vegetables and fruits consumed resulted in a lower risk of type-2 diabetes. Based on their findings, the researchers suggest consuming a greater quantity of vegetables and a greater variety of both vegetables and fruit.

Whether or not you believe yourself to be at risk for diabetes, vegetables are an essential part of a healthy lifestyle. Vegetable consumption has been linked in previous studies to lower blood pressure, improved vision, lower cholesterol and a reduced risk of breast cancer.

Emma McGowan NatureCity author & contributor

Previous studies have shown that pistachios aren’t just a tasty snack: they may also help lower cholesterol. However, the high fat content of pistachios has resulted in fears that daily consumption could lead to weight gain, counterbalancing the heart health benefits.

Researchers from UCLA, Sino-Japan Friendship Hospital and the Military General Hospital of Beijing investigated the exact effects of pistachio consumption on blood lipid profiles and weight gain. Their findings were published on April 3, 2012, in Nutrition Journal.

Study participants included 90 adults with metabolic syndrome, a combination of risk factors for cardiovascular disease, stroke and type-2 diabetes.

All the participants received four weeks of dietary counseling that followed the guidelines of the American Heart Association Step I diet. They were then assigned to consume either 1.5 oz. of pistachios (the daily recommended serving), 2.5 oz. of pistachios, or no pistachios daily for 12 weeks.

At the conclusion of the study, the researchers noted that glucose values 2 hours after a glucose challenge were significantly lower for participants in both pistachio groups compared to baseline levels. No significant change was seen in the control group. Additionally, lower serum triglyceride levels were noted in the 1.5 oz pistachio group, but not the other two groups.

The researchers concluded that daily consumption of 1.5 oz or 2.5 oz of pistachios does not lead to weight gain or an increase in waist-to-hip ratio but may improve blood glucose and triglyceride levels, two markers of metabolic syndrome.

The best way to protect yourself from metabolic syndrome is through regular exercise and a healthy diet, which this study suggests should include some pistachios. Consider keeping a little bag with you to snack on during the day instead of turning to high fat, low nutritional value foods such as chips and cookies.

Sarah McGowan-Freije, NatureCity author & contributor

The importance of eating vegetables cannot be overstated. In 2010 the USDA released new dietary guidelines recommending that most Americans more than double their daily serving of vegetables. Now researchers at Vanderbilt University in Nashville have found that people fighting breast cancer may benefit from an increased intake of cruciferous vegetables.

Cruciferous vegetables include greens, cabbage, Brussels sprouts, cauliflower, broccoli, turnips and bok choy.

The researchers presented their findings at the 2012 AACR Annual Meeting held the week of March 31 in Chicago, Illinois.

They used data from the Shanghai Breast Cancer Survival Study, which included 4.886 women diagnosed with stage 1 to stage 4 breast cancer from 2002 to 2006. After adjusting for demographics, clinical characteristics and lifestyle factors, they found some impressive results related to cruciferous vegetables.

In the first 36 months after breast cancer diagnosis, participants in the highest quartile of cruciferous vegetable consumption saw a decrease of 27% in total mortality, 22% in breast cancer-specific mortality risk and 21% in recurrence risk compared to those in the lowest quartile.

The researchers believe these effects are due to the bioactive compounds known as isothiocyanates and indoles rhat are found in cruciferous vegetables. They noted that Chinese vegetable consumption tends to be heavy on bok choy and greens, whereas Americans tend to eat more broccoli and Brussels sprouts. They recommend more research be undertaken in order to determine the exact effects of specific vegetables.

Even if you don’t have breast cancer, vegetables are an essential part of a healthy lifestyle. Vegetable consumption has been linked in previous studies to everything from lower blood pressure to better vision to lower cholesterol.

Emma McGowan NatureCity author & contributor

Did you ever think that eating Indian cuisine could potentially alleviate arthritis pain? Probably not, but studies have shown that curcumin – the primary bioactive ingredient in the Indian spice turmeric – could reduce inflammation.

The latest in this line of studies examined the effects of a patented, high bioavailability curcumin on people suffering from arthritis. The results were compared the effects of diclofenac sodium, a pharmaceutical drug commonly prescribed for joint pain. The findings were published online ahead of print on March 9, 2012, in Phytotherapy Research.

The study was conducted by researchers at Baylor University Medical Center and the Nimala Medical Centre in India. They recruited 45 individuals who suffered from rheumatoid arthritis and administered one of three different interventions: 1,000 mg per day of the enhanced curcumin, 100 mg per day of diclofenac sodium or a combination of the two.

After eight weeks of supplementation, all three groups reported joint health improvements on the Disease Activity Score assessment as well as reduction in tenderness and swelling of joints. However, the group that only received curcumin showed the highest percentage of improvement, and also showed reductions in markers of inflammation, such as C-reactive protein.

Additionally, the curcumin group reported no adverse side effects, while the diclofenac sodium group experienced a 14% dropout rate due to adverse effects over the course of the study.

Curcumin has been used in folk remedies to ease menstrual cramping, help heal wounds, and to improve the appearance of skin. Recent studies have even suggested that it may have cancer fighting properties. All of these benefits are attributed to the anti-inflammatory properties of curcumin.

This study utilized a curcumin that is absorbed 7 to 10 times better than normal curcumin, so adding turmeric to your daily diet probably wouldn’t provide enough to see similar results. Only a supplement with high bioavailability would be able to provide you with enough curcumin to be effective.

Scott Greenberg, NatureCity author & contributor

Vegetarian diets are commonly viewed as healthier than diets that include a lot of meat, mainly due to the lower fat content found in vegetarian proteins. However, research has shown that vegetarians often eat a lot of salt and do not get enough vitamin B12 in their diets, both of which put them at higher risk for heart problems.

A study from researchers at the Chinese University of Hong Kong examined the effects of vitamin B12 on atherosclerosis (or hardening of the arteries) on otherwise healthy vegetarians with vitamin B12 deficiencies. Their results were published online ahead of print in the Journal of Nutrition, Health & Aging.

The study included 43 vegetarians with an average age of 45. Over the course of 12 weeks, the participants consumed either 500 micrograms per day of vitamin B12 or a placebo. They then conducted a 10 week washout period, during which time no interventions were undertaken, which was followed by a crossover to the other intervention.

The researchers noted higher serum levels of vitamin B12 and lower levels of homocysteine, an amino acid that has been associated with heart disease. They also noted an increase in flow-mediated dilation (FMD) (the measure of a blood vessel’s ability to relax) from 6.3% to 6.9% in the supplement group but not in the placebo group and decreased thickness of the carotid artery walls from 0.69 to 0.67 mm.

Vitamin B12 is a water soluble vitamin that is essential in the proper function of the brain, nervous system and formation of blood. Deficiencies in vitamin B12 can lead to fatigue, depression and memory lapses.

Food sources of vitamin B12 include liver, turkey giblets, oysters, clams, king crab and whole milk. If your diet is not rich in these products, you should consider supplementing with a high quality multivitamin or vitamin B12 supplement.

Sarah McGowan-Freije, NatureCity author & contributor

In the Western hemisphere, soy products are generally more popular with vegetarians but meat eaters may want to consider adding these important proteins to their diet. A study presented at the American College of Cardiology’s 61st Annual Scientific Session suggests that even small amounts of soy isoflavones could help lower blood pressure.

The researchers, based at the Columbia University College of Physicians and Surgeons, recruited 5,115 African American and Caucasian American participants for the Coronary Artery Risk Development in Young Adults (CARDIA) study. All the participants were between the ages of 18 and 30 at the onset of the study.

The study began in 1985 and participants were evaluated at regular intervals for 20 years to track any development of cardiovascular disease. In 2005 they completed an extensive dietary survey and were placed into quartiles depending on their self-reported soy isoflavone consumption. Multivariable linear regression models were used to determine the exact relationship between systolic blood pressure (the top number in a blood pressure reading) and soy consumption.

After adjusting for various lifestyle factors, the researchers found that higher consumption of soy isoflavones was linked with lower systolic blood pressure. Specifically, individuals who consumed more than 2.5 mg daily of soy isoflavones had a blood pressure reading as much as 10 mmHg lower than those who consumed less than 0.33 mg daily.

This was the first study to show a benefit of soy isoflavone intake in African Americans, who are at higher risk for high blood pressure.

Previous studies have found that consumption of soy isoflavones may result in the widening of blood vessels and improvement in artery function. Additionally, soy isoflavones have been associated with reduced menopause symptoms, reduced bone loss, decreased risk of prostate cancer, improved bone health, cancer prevention and slowing down the aging process.

Soy products can be easily found at many grocery stores in the form of tofu or soy milk. If those products don’t appeal to you, they are also available in supplement form.

Scott Greenberg, NatureCity author & contributor

Numerous studies have warned about the dangers of eating red meat – high cholesterol, obesity and increased risk of heart disease and diabetes. Now a study from researchers at Deakin University in Australia is providing a different perspective.

Published online ahead of print on March 17, 2012, in the journal Psychotherapy and Psychosomatics, this study suggests that eating the recommended amount of lean red meat could actually improve women’s moods.

The researchers examined the diets and other lifestyle factors of women and determined that, regardless of physical activity, smoking, weight, and age, three to four small (palm-sized) servings of lean red meat weekly resulted in better mental health. They noted that women consuming less than the recommended amount of meat were twice as likely to be diagnosed with depression or anxiety disorders.

The Australian government recommends 2.3-3.5 ounces of lean red meat per week, while the British government recommends no more than 2.5 ounces per week. The researchers also noted that Australian cattle eat mostly grass feed, which results in high levels of omega-3s in Australian meat. Previous studies have shown that omega-3s can have an effect on mood and mental health.

This study is not, however, permission to go out and eat as much steak and hamburger as possible. The researchers were quick to caution that eating too much meat or eating only fatty red meats could contribute to negative health problems.

Emma McGowan NatureCity author & contributor

Did you know that eating tofu or drinking soy milk could potentially ease one of the most common symptoms of menopause? A recent study suggests that soy isoflavones could lower the frequency and severity of hot flashes by 21% and 26% respectively.

A collaboration of university researchers conducted a meta-analysis of 26 studies. Their findings were published in the March 19, 2012 issue of Menopause. All of the studies included were double-blind randomized controlled trials. 13 examined hot flash frequency, 10 examined hot flash severity, and 3 included composite scores of 11 symptoms.

They found that 54 milligrams of soy isoflavones taken daily for 6 to 12 weeks resulted in an average 21% lower occurrence and a 26% reduction in severity of hot flashes. They also found that soy isoflavone supplementation produced a notable placebo effect, which could result in reductions up to 50% in both severity and occurrence.

In terms of dosage, the researchers noted that at least 18.8 mg of the isoflavone genistein resulted in maximum results. They believe that a 50 milligram dosage of soy supplements would result in the same results, as long as it had at least 19 mg of genistein.

These benefits are probably because isoflavones are phytoestrogens. Phytyoestrogens are substances derived from plants that mimic estrogen, which is a common treatment for menopause symptoms.

Soy isoflavones have been previously linked with improved heart health, bone health, cancer prevention and slowing down the aging process. Soy is not a common part of the Western diet but soy products can be easily found at any health food store in the form of tofu or soy milk. If those products don’t appeal to you, they are also available in supplement form.

Emma McGowan NatureCity author & contributor

In two related trials, researchers have discovered that beetroot juice and bread enriched with red or white beetroot juice may lower blood pressure—a dangerous condition that can lead to cardiovascular problems—in men with normal blood pressure.

The researchers are based at the University of Reading and their findings were published online ahead of print on March 14, 2012, in the British Journal of Nutrition.

Participants in the first trial included 18 men with normal blood pressure. The men drank either 0, 3.5, 9 or 17.5 ounces of beetroot juice and then were observed for 24 hours in a controlled environment.

The researchers noted that, after only two to three hours, the men who consumed 17.5 ounces of juice showed a 22 mmHg reduction in systolic blood pressure and an 18 mmHg reduction in diastolic blood pressure. Systolic blood pressure is the top number in a blood pressure reading and it represents the amount of force on the artery walls when the heart is beating. Diastolic blood pressure is the bottom number and represents the pressure on the arteries when the heart is at rest.

For the second trial, 14 men were given either control bread, or bread enriched with 3.5 ounces of red or white beetroot juice. The red beetroot bread resulted in a 19 mmHg reduction in systolic blood pressure and a 24 mmHg reduction in diastolic blood pressure. The white beetroot bread resulted in a 17 mmHg reduction in systolic pressure and a 23 mmHg reduction in diastolic pressure.

The researchers believe that the benefits seen here could be the result of the high nutrient content of beetroot. Some of the nutrients found in these colorful vegetables include vitamin C, vitamin K, folate, fiber and polyphenols. All of these have been shown in previous studies to be beneficial to cardiovascular health. They also noted that the high nitrate level of beetroots likely played a role as well.

Previous studies have shown that beetroots may also improve brain health and digestive health, as well as boost stamina and combat liver problems. An interesting element of this study is that white beetroots produced almost the same results as red beetroot, suggesting that white beetroot juice could be added to common foods in the future without much visual impact on the consumer.