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November 2019

Full Issue (PDF)

Download The Full Issue PDF —Subscribers Only

Download The Full Issue PDF


Foods, Not Supplements

A dietary pattern rich in foods such as fruits, vegetables, nuts, legumes, and whole grains is associated with better overall health and lower risk of death from all causes. Since the micronutrients in these foods are one of the reasons for their positive health effects, many Americans try to improve their odds for a long, healthy life by taking vitamin and mineral supplements.

Health Harms of Lectins: Hype or Paradox? —Subscribers Only

Lectins are a group of proteins that bind with carbohydrates. The lectins produced by our bodies perform a large number of functions, including roles in the immune system. Lectins are also found in many of the foods we eat. Nightshade vegetables (like tomatoes, peppers, eggplant, and potatoes), legumes (like beans, chickpeas, lentils, and peanuts), and whole grains are particularly high in dietary lectins.

Squash It! —Subscribers Only

Autumn is here, and with it comes a wide variety of versatile winter squash. This seasonal staple can expand the nutritional profile and brighten the appearance of your fall and winter plate—while also tantalizing your palate.

Ask Tufts Experts

Q. Does turkey really make you tired?

Q. Does turkey really make you tired?

Q. How should hamburgers be cooked for health?

Q. How should hamburgers be cooked for health?

Q. Why have I been told not to eat soft cheeses during pregnancy?

Q. Why have I been told not to eat soft cheeses during pregnancy?


Vitamin D Supplementation Does Not Help Depressed Older Adults

A randomized controlled intervention trial published recently in the American Journal of Clinical Nutrition found that supplementation with vitamin D had no significant effect on depressive symptoms or physical functioning in older persons with low vitamin D status.

Healthy Lifestyle Choices Linked to Dramatically Lower Type 2 Diabetes Risk and Complications

A large meta-analysis published in the journal Diabetologia found that an overall healthy lifestyle was associated with a substantially lower risk for developing type 2 diabetes, and also with a lower risk of long-term adverse outcomes among individuals who already had diabetes.

Healthy Choices More Important Than Macronutrient Ratio —Subscribers Only

Analysis of a randomized controlled trial found that an overall healthy dietary pattern benefits cardiovascular health regardless of which macronutrients (carbohydrates, protein, or unsaturated fats) are emphasized.

Sleep Six to Nine Hours for Heart Health

A new study in the Journal of the American College of Cardiology found that sleeping between six and nine hours a night, compared to less, is associated with 20 percent lower risk of heart attack.

Special Reports

“Processed” Foods

Practically all foods undergo some form of processing before they are ready to eat—from simple processes like cutting and cooking to more complex processes like homogenizing, pasteurizing, fermenting, fortifying, refining, hydrolyzing, and extruding.