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| Going low-carb? Pick the right proteins Low-carb eating plans like the Atkins diet were once so popular that they graced the covers of Newsweek and other magazines. Some experts championed these diets as the best way to lose weight. Others scorned them as the heart-clogging way that might help you shed pounds but can also put your health at risk. Now several large randomized controlled trials — the gold standard of medical research — have shown that low-carb diets are as good as low-fat diets for losing weight, and may even be better. But how do they fare for long-term health? Most low-carb diets deliver more protein and fat than “regular” or low-fat diets. We know there are good and not-so-good fats and carbohydrates. Could the same hold true for protein sources? If so, then the type of protein that dominates a diet can influence health as much as the kinds and amounts of carbohydrates or fats. New evidence Researchers at the Harvard School of Public Health have been following 85,000 female nurses and 45,000 male health professionals since the mid-1980s. Every few years, the participants fill out questionnaires detailing what they eat and provide other information on their health. This wealth of data is offering some insight into the long-term effects of different low-carb diets. In one study, the researchers created scores for each nurse’s intake of protein from red meat, poultry, fish, dairy, eggs, nuts, and beans. The findings:
In a separate study, the researchers created scores that reflected both the amount of carbohydrate in the diet and the main sources of protein. Among the nurses and male health professionals, those with a low-carb diet heavy in animal protein were 23% more likely to have died over 20-plus years of follow-up than those with “regular” diets, while those following a low-carb diet rich in plant protein were 20% less likely to have died. Protein sources Good sources of protein deliver different amounts of saturated fats, carbohydrates, and fiber. Here’s what 3 ounces of different protein sources contain.
Putting it all together To your body, protein from pork chops looks and acts the same as protein from peanuts. What’s different is the protein “package” — the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. The two Harvard studies add to a growing body of evidence that emphasizing plant protein sources is a better bet for long-term health. If you are overweight, shedding pounds can improve everything from your blood pressure to the way you feel. Do it the wrong way, though, and shrinking your waistline could also shrink the number of birthdays you get to celebrate. Instead of having bacon and eggs for breakfast, a burger for lunch, and steak for dinner, getting more of your protein from plants may help you steer clear of heart disease and live longer.
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What can be done about a lump in the back of the throat? Q. I often feel like I have a lump of mucus in my throat. In the morning I spit some of it up, but the sensation doesn’t go away. What can I do about it? A. Doctors sometimes use the term “globus sensation” for the feeling of a lump in the throat. It’s one of those minor maladies about which we know only a little, since medical research focuses mainly on the diseases that are disabling or fatal rather than the symptoms that constantly aggravate us. Because you say you have extra mucus that you sometimes cough up, then the most likely explanation is that allergies are causing your nose and sinuses to produce extra mucus. At night, when you are lying flat, that mucus collects in the back of your throat. That’s why you tend to spit it up in the mornings. The treatment is allergy pills and inhalers. Another common cause is the regular reflux of stomach contents up into your esophagus and your throat. When this happens a lot, the back of your throat can become irritated, which can feel like a lump. If you sometimes notice a bitter taste in your mouth, that’s a clue that reflux could be the source of your problem. Irritation and swelling in the throat can be part of an allergic reaction to certain medications. Switching to another medicine solves the problem. A food allergy is another possibility. I had a patient who got a lump in her throat and swollen lips any time she ate a mango. Finally, there is an unusual condition called Zenker’s diverticulum, when a pouch forms in the wall of the back of the throat. Food can collect in the pouch and may come back out before it has a chance to be swallowed. Zenker’s diverticulum is easily diagnosed and treated, usually by an ear, nose, and throat specialist. — Anthony L. Komaroff, M.D. | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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| Harvard Medical School offers special reports on over 50 health topics. Visit our Web site at http://www.health.harvard.edu to find reports of interest to you and your family. Copyright © 2011 by Harvard University. HEALTHbeat is distributed to individuals who have subscribed via the Harvard Health Publications Web site. You are currently subscribed to HEALTHbeat as aamirirfanjoya.skincare@blogger.com. PHONE ORDERS EDIT YOUR SUBSCRIPTION PROFILE UNSUBSCRIBE SHARE WITH A FRIEND SUBSCRIBE TO HEALTHbeat VIEW HEALTHbeat ARCHIVES
* Please note, we do not provide responses to personal medical concerns, nor can we supply related medical information other than what is available in our print products or Web site. For specific, personalized medical advice we encourage you to contact your physician. | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
HomeHarvard Medical School: Going low-carb? Pick the right proteins
Harvard Medical School: Going low-carb? Pick the right proteins
Tuesday, August 16, 20110 comments
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