Flourish with Food: Exciting Research Buzz

Need a nudge to give plant-based foods more attention?  Two recently published studies confirm the health benefits of the Mediterranean and MIND eating patterns which are primarily plant-based.

The Medscape headline: Some Diets Better Than Others for Heart Protection.  Forty randomized controlled studies, which looked at 7 popular approaches to heart health, were analyzed. The researchers found evidence of “moderate” certainty that the Mediterranean diet reduced the risk of fatal and non-fatal heart attacks.  In addition, the Med approach “likely” reduced stroke risk.

A highlight from NIH’s National Institute on Aging: MIND and Mediterranean Diets Linked to Fewer Signs of Alzheimer’s Brain Pathology. Both eating patterns were associated with fewer signs of Alzheimer’s in the brains of older adults who adhered to these eating patterns for at least a decade prior to their death. This study was a continuation of Rush University Medical Center’s brain health research which earlier identified the MIND eating pattern.

Remember, both eating patterns are very similar. However, the MIND approach prioritizes green leafy vegetables, along with other vegetables, and berries of all types.  The Med approach encourages 3 servings of fish per week; MIND one or more servings weekly. Dairy, eggs, meats, and poultry are not off limits, but are de-emphasized in frequency and portion size.

When re-visiting the Mediterranean pyramid, (https://oldwayspt.org/traditional-diets/mediterranean-diet) one notices the foundation is comprised of essential plant-based foods: fruits, vegetables, grains (mostly whole), olive oil, beans, legumes and seeds, nuts, herbs and spices.  The pyramid emphasizes the frequency of encouraged whole plant foods.

Whole food versus processed food? “Processed foods” generally has a negative connotation.  Actually, most foods in the supermarket are processed to some degree.  Processing can be viewed on a continuum from unprocessed/minimally processed (e.g., canned chickpeas, instant rice, dried fruit, oatmeal) to ultra-processed (e.g., pastries, sweetened beverages, ice cream).  

Flourish with Food will focus on the quality of plant-based foods in the months ahead, considering the degree of processing and the frequency of eating.

May was National Strawberry Month.  Check out this one-dish strawberry chicken salad recipe: https://fruitsandveggies.org/stories/strawberry-mozzarella-chicken-pasta-salad-recipe/

Check out this interesting feature on “True Berries vs Berry-Like”: https://fruitsandveggies.org/stories/insiders-viewpoint-true-berries-vs-berry-like/

About Mary Lynne Hixson, MA, RD:

Mary Lynne, a registered dietitian, helps others enhance their health through the advocacy of nutrient-rich food choices and safe food-handling practices. Her expertise also includes counseling patients who have Type 2 diabetes and advising those who are in medically managed weight loss programs. After her 35+ year career, she retired and became involved with the launch of Harvest of Hope Pantry in 2012 as a Board of Directors member. Mary Lynne is a weekly volunteer with Cultivate’s Carry-Out Caravan program, shopping and delivering groceries to seniors in the Boulder area, and also a frequent volunteer with Harvest of Hope.