Can “too many” eggs increase your risk of prostate cancer?

Submitted By: Megan Morris

Edited By: Marcia Bristow MS RDN CSSD CD

How do you know what to believe when it comes to certain foods and your risk for disease? Just like soy is believed to be a risk factor for breast cancer, eggs are considered a possible risk factor for prostate cancer. Being that prostate cancer is one of the most common cancers for men, and eggs are a breakfast staple, this is concerning.

A recent study suggests that eating just five eggs a week may increase a man’s risk of developing prostate cancer.¹ Another study suggests that eating only one half of an egg every day could increase the risk as well.² That’s only about three eggs each week. To make things more confusing, the connection was only found between eggs and more aggressive forms of prostate cancer.¹ This evidence implies that men who are at a higher risk of developing prostate cancer should not eat eggs. Still other studies have found no relationship between eating eggs and risk of prostate cancer.³ Thus, a safe level of egg consumption is unclear.

How can men determine how many eggs they should eat?

The current recommendations do not limit cholesterol in the diet from animal meat or eggs and so, eggs are no longer shamed at the breakfast buffet.⁴ Even though the cholesterol in your eggs may not increase blood cholesterol, eggs may still be a risk factor for prostate cancer. Cholesterol and choline, two nutrients found in eggs, may promote the growth of tumors.¹ These nutrients are found in high numbers in the prostate, which is why they may be more likely to cause prostate cancer rather than other forms of cancer.⁵ Before ditching your morning omelet remember that eggs contain protein, vitamins, and minerals, and can be a part of a healthy diet. It’s important to talk to your doctor to determine if you are at risk of prostate cancer and if you should limit your egg intake to less than three eggs each week.

References:

1.    Keum N, Lee DH, Marchand N, Oh H, Liu H, Aune D, Greenwood DC, Giovannucci EL. Egg intake and cancers of the breast, ovary and prostate: a dose-response meta-analysis of prospective observational studies. British Journal of Nutrition. 2015;114:1099-1107.

2.    Wu K, Speigelman D, Hou T, Albanes D, Allen NE, Berndt SI, van den Brandt PA, Giles GG, Giovannucci E, Goldbohm RA, Goodman GG, Goodman PJ, Hakansson N, Inoue M, Key TJ, Kolonel LN, Mannisto S, McCullough ML, Neuhouser ML, Park Y, Platz EA, Schenk JM, Sinha R, Stampfer MJ, Stevens VL, Tsugane S, Visvanathan K, Wilkens LR, Wolk A, Ziegler RG, Smith-Warner SA. Associations between unprocessed red and processed meat, poultry, seafood and egg intake and the risk of prostate cancer: a pooled analysis of 15 prospective cohort studies. Accepted article in the International Journal of Cancer. 2015.

3.    Xie B, He H. No association between egg intake and prostate cancer risk: A meta-analysis. Asian Pacific J Cancer Prev. 2012;13(9):4677-4681.

4.    United States Department of Agriculture. Scientific report of the 2015 dietary guidelines advisory committee. United States Department of Agriculture. Published February 2015. Accessed February 14, 2015. http://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf

5.    Richman EL, Kenfield SA, Stampfer MJ, Giovannucci EL, Chan JM. Egg, red meat, and poultry intake and risk of lethal prostate cancer in the prostate-specific antigen-era: Incidence and survival. Cancer Prev Res. 2011;4:2110-2121.

6.    Picture Source: Unsplash.com

Is Coffee Bad for Our Health?

Submitted By Molly McKendry

Edited By Marcia Bristow MS RDN CSSD CD

There is nothing quite like waking up on a cold Vermont morning to the smell of fresh coffee brewing. A part from its stimulating aroma, the caffeine in coffee provides us with the mental and physical boost we need to get through the day. Current research now suggests there may be benefits to coffee drinking related to health. One study found that coffee drinkers may have a 30% lower risk of developing Parkinson’s Disease compared to those who don’t drink it.¹ Parkinson’s Disease is characterized by a gradual decrease of cells in the brain that help control muscle movement, and caffeine may help prevent the loss of these cells. Another study that looked at the relationship between coffee consumption and type 2 diabetes discovered that individuals who increased their coffee consumption by more than one cup per day for four years had a 11% lower risk of developing type 2 diabetes.² 

What defines “moderate” coffee drinking? The 2015 American Dietary Guidelines state that moderate coffee consumption is equal to three to five cups per day, or 400 mg of caffeine or less.³ To put this in perspective one typical eight oz cup of brewed black coffee contains 95-200 mg of caffeine, while instant has 27-173 mg.⁴

While there are several possible benefits to regular coffee drinking, scientists are also investigating whether caffeine could be harmful. One concern is whether or not drinking coffee consistently can raise blood pressure over time. Although coffee can raise blood pressure briefly, there is no evidence to suggest caffeine alone leads to sustained high blood pressure.³ Recent guidelines suggest there may actually be a protective effect of regular coffee drinking that lowers the risks of cardiovascular disease in adults.³ 

           

If you are concerned about your quality of sleep you may want to cut back on your caffeine consumption. Everyone metabolizes caffeine at different rates, so even a cup drank early in the day may still be in your system around bedtime¹. Despite it’s other benefits, it is important to be mindful of how much coffee you are drinking and when in order to figure out what works best for your body.

References

1.  Schardt D. Caffeine. Nutr Action. 2012:7-9. https://www.cspinet.org/nah/articles/caffeine.html. Accessed December 8, 2015.

2.  Increasing daily coffee consumption may reduce type 2 diabetes risk. Harvard T.H. Chan School of Public Health website. http://www.hsph.harvard.edu/news/press-releases/increasing-daily-coffee-intake-may-reduce-type-2-diabetes-risk/. Accessed March 27, 2016.

3.  2015–2020 Dietary Guidelines for Americans. Office of Disease Prevention and Health Promotion website. http://health.gov/dietaryguidelines/2015/. Accessed February 23, 2016.

4.   Caffeine content for coffee, tea, soda and more. Mayo Clinic website. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372. Accessed February 23, 2016.

"Peanut Butter Sandwich, Please!"

Submitted By: Christine Albertelli

Edited By: Marcia Bristow MS RDN CSSD CD

If you have taken a trip down the peanut butter (PB) aisle lately, you’ve probably noticed an explosion in the number of available brands, types, and flavors. How does a PB spread differ from plain PB? What makes it all natural? Lightly salted? No Salt Added? What’s the difference!” If you have asked yourself any of these questions, you are not alone. Packages are covered with words and claims that are not as straightforward as they may seem. Here are some tips.

For a product to be defined as PB, it must contain at least 90% peanuts and the other 10% may include salt, sweeteners and hydrogenated vegetable oils.¹ Any deviations from this are considered PB Spreads.

The Food and Drug Administration (FDA) states ”All Natural” food does not contain added colors, artificial flavors or synthetic substances.¹ However, this does not address food production, processing or manufacturing methods (for example, pesticides). There is no legal definition for the term “All Natural”, so there is no assurance that this claim is any indication of a superior product. The claim can simply mean substitution of palm oil for hydrogenated oils.² The purpose of hydrogenated oils or any added oil is to keep the ground peanuts intact with the peanut oil, providing you with a smooth and creamy product.

Added sugar varies depending on the brand and type. Some companies add trivial amounts of sugar, while others add a whopping 9 grams per serving or more.² That is the equivalence of 1½ sugar packets sprinkled onto 2 tablespoons of PB or 25% of added sugar daily allowance for women and 17% for men.

Many definitions are used to describe the amount of salt and this can be confusing.³ “Low Sodium” or “Lightly Salted”… the same? Not so much. “Low Sodium” means 140mg or less per serving, whereas “Lightly Salted” means 50% less sodium than normally added.  “No Salt Added” or “Unsalted” does not necessarily indicate a sodium-free food, unless it clearly states “Sodium Free”. This is because raw peanuts naturally have a small amount of sodium, approximately 3-5g per serving, without any added salt.⁴

Okay, take a deep breath. You do not need to be a food scientist or an expert on food labeling regulations to make it out of the PB aisle alive. Read the label and the Nutrition Facts panel to identify ingredients. For 100% PB, buy regular PB from old-fashioned brands without added sugar, salt or hydrogenated oils.

Citations

1.     “Natural” on Food Labeling. U.S Food and Drug Administration. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm456090.htm. Updated December 28, 2015. Accessed February 2016.

2.     Hurley J, Liebman B. PB & Beyond: Nut (and not-nut) butters. Nutrition Action Health Letter. October 2015.

3.     Guidance for Industry: A Food Labeling Guide (9. Appendix a: Definitions of Nutrient Content Claims). U.S Food and Drug Administration. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm. Updated August 20, 2015. Accessed February 2016.

4.     Peanut Facts. The Peanut Institute Web Site. http://www.peanut-institute.org/peanut-facts/nutritional-breakdown.asp. Published 2009. Accessed April 4, 2016.

The Diabetes Paradox: How Can You Solve a Problem You Don’t Know You Have?

Submitted By Rebecca O’Reilly

Edited By Marcia Bristow MS RDN CSSD CD

About one third of the U.S. adult population is at an increased risk for type-2 diabetes. This condition, called pre-diabetes, is found in people whose blood sugar levels are higher than normal, but not enough to diagnose actual diabetes. Eleven percent of people with pre-diabetes will progress to diabetes each year and up to 70% of people with pre-diabetes will develop diabetes in their lifetime.  Most people with pre-diabetes do not have symptoms and don’t know their risk.  Overweight and obesity, especially when combined with an inactive lifestyle, are major risk factors for pre-diabetes. But there is good news!  Up to 90% of diabetes can be prevented with diet and lifestyle modification.  Once a person has been diagnosed with pre-diabetes, he can take steps that can stop it in its tracks.

Weight loss can be a simple first step to preventing diabetes.  Up to 50% of cases can be taken care of with only a 5%-10% weight loss. For a 180-pound person, losing as little at 10 pounds can lower blood sugar levels and greatly reduce the risk of developing actual diabetes down the road.

It is important to pay close attention to the amount of carbohydrate-rich foods eaten as well as when they are eaten.  Examples of these foods include, potatoes, breads, soft drinks and sweet desserts.  Eating the same amount of these foods at regular times throughout each day can help the body keep blood sugar levels within a healthy range.  It is also important to choose carbohydrate foods that provide good nutrition.  This means regularly choosing whole grains and fruits and vegetables over the refined sugar found in soft drinks and desserts. 

Physical activity has also been shown to help control blood sugar levels.  The Physical Activity Guidelines for Americans suggest 150 minutes of moderate intensity exercise each week, along with the inclusion of muscle strengthening activities two days a week, to maximize health benefits. For example, someone might choose a brisk half hour walk five days a week and yoga on the other two.

More screening and diagnosis can open the door to changing behavior. But diagnosis has to be combined with food and nutrition education to help improve choices or we’re only fighting half the battle.  A registered dietitian or diabetes educator can help set goals and provide help that will lead to modest weight loss and better blood sugar control by improving food choices, carbohydrate control and physical activity. 

References:

1.     Liebman B. Tip of the iceberg: most people with prediabetes don’t know it. Nutr Action. 2014:2-7. http://cspinet.org/iceberg.pdf.

2.     Men’s Health Advisor. Change your lifestyle to prevent pre-diabetes from progressing. Cleveland Clinic. 2012 (12)5:1,7.

3.     Centers for Disease Control and Prevention. How much physical activity do adults need? June 4, 2015. http://www.cdc.gov/physicalactivity/basics/adults/index.htm