🥒 Fermented foods and probiotics: What’s the verdict?

The popularity of fermented foods is increasing, thanks in part to nutritionists recommending to increase their intake because rich in probiotics (beneficial bacteria to the human gut).

However, most research on fermented foods is based almost exclusively on kefir.

This new study investigated the effects of kimchi consumption on body fat and gut health in overweight participants.

Kimchi is a traditional Korean side dish consisting of salted and fermented vegetables (mainly cabbage)

90 overweight people randomly allocated to either consume 3g of naturally fermented kimchi powder, 3g of starter-fermented kimchi powder or 3g of lactose daily for 12 weeks.

Both groups who consumed kimchi lost on average 1Kg of fat mass, while the control group on lactose gained 1Kg on average in fat mass.

Kimchi consumption also altered the proportion of certain bacteria, likely involved in the regulation of gut microbiota and obesity.

Kimchi consumption was associated with more bacterial species with anti-obesity effects, while simultaneously reducing bacteria species often associated with obesity.

🥊 Punchline

Cumulatively, these findings suggest that daily kimchi consumption may alleviate obesity by regulating gut microbiota.

🧠 Ketogenic diet and brain health: How long is needed to see benefits?

Past studies in animals showed that a ketogenic diet (KD) can improve cognitive function in older animals and extend their lifespan.

A new study on ketogenic diets in animals found significant improvements in brain health in animals following a ketogenic diet for half of their lives.

In humans, this would roughly translate to several decades (e.g. 40 years) on a ketogenic diet.

However, short-term effects of a ketogenic diet on brain health where minimal, highlighting that long term adherence is needed for improvements in brain health.

Although the benefits of a ketogenic diet on brain health are promising, the translation to human health highlights the challenge of long-term dietary adherence.

This raises critical questions about sustainability and alternative ways for interventions targeting aging and neurodegeneration.

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Although ketogenic diets have been shown to improve metabolic health (e.g. visceral fat, insulin sensitivity) within the short to medium term, improvements in brain health may require much longer adherence.

🍟 How ultra-processed foods may increase risk of bowel cancer

Diet is a major risk factor for colorectal cancer (now the 2nd cause of cancer-related deaths in the United States).

New research uncovered a link between ultra-processed foods and unhealthy seed oils, and chronic inflammation that drives tumour growth in the bowel.

In unhealthy diets, the by-products of processed fats (e.g. chemically modified seed oils) can imbalance the immune system and drive chronic inflammation. This may reduce the natural ability to heal wounds, which in turn, ultimately allows tumours to grow.

Moving towards higher intakes of healthy, minimally unprocessed foods can help restore the immune system and the body's healing mechanisms to prevent and possibly treat colorectal cancer effectively.

Examples of healthy, minimally processed foods: crab, salmon, halibut, spinach, brussels sprouts, seaweed, algae and grass-fed, pasture-raised meats, etc.

Examples of ultra-processed foods: ice cream, sausages, chips, mass-produced bread, breakfast cereals, doughnuts, carbonated drinks, instant soups, some alcoholic drinks, etc.

Early trials using healthy fats (derivatives of fish oil) have shown promise in addressing inflammation at its root cause and disease prevention.

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This research shows how diet can be the key to address chronic inflammation and prevent colorectal cancer before development, by maximising natural healing processes.