
Soft Drinks & Your Liver: Sugar vs Sugar-Free Sweeteners
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First of all, how’s your liver health? If you’re not sure, then rather than guessing, you might like to quickly check out: 12 Signs Of Liver Disease That You Can See
…to make sure that your liver isn’t about to defy its name. The liver (when healthy) is a remarkably self-regenerative organ, but the flipside of this is that this means that very often problems do not get noticed until something goes very seriously wrong.
Now, about those soft drinks…
Not so sweet after all?
Firstly, while liver failure is commonly associated with excessive drinking of alcohol (and indeed, alcohol does very much harm the liver), actually most liver disease takes the form of the awkwardly-rebranded metabolic dysfunction-associated steatotic liver disease (MASLD). If you noticed that the words do not add up to the acronym, then, so did we and we haven’t found an explanation for it either*
In any case, it’s what is formerly known as, and for now at least still better known as, non-alcoholic fatty liver disease (NAFLD).
*We delved more into this, looking and why and how the name was changed (i.e. including the voting process for the new name), within part of a previous article of ours, here: Top Diets & Fasting vs Fatty Liver: What’s Best?
MASLD, as we will now begrudgingly refer to it, is often precipitated by a diet (including drinks) high in carbs, especially sugars, without sufficient fiber. We explained why this dietary imbalance does such harm to the liver, here: From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?
So, it can safely be acknowledged that sugary beverages (including sugar-sweetened soft drinks, which we’re going to be talking about today, and also including fruit juices as these have been stripped of fiber, but not smoothies or whole fruit) are bad for the liver, by the mechanism described in the above-linked article.
But what of artificial sweeteners?
Since they do not contain sugar, or at least not sugar that is metabolized normally as such (since technically some artificial sweeteners are sugars, chemically speaking, but the body cannot metabolize them and so instead processes them as dietary fiber), they must be better for the liver, right?
New research presented at the United European Gasteroenterology week suggests otherwise.
In fact,
❝A higher intake of both low-or-no-sugar-sweetened beverages and sugar-sweetened beverages (>250g per day) was associated with a 60% (HR: 1.599) and 50% (HR: 1.469) elevated risk of developing MASLD, respectively.
Over the median 10.3-year follow-up, 1,178 participants developed MASLD and 108 died from liver-related causes.
Both beverage types were also positively associated with higher liver fat content.❞
Note: 250g is an odd way to measure drinks (usually measured in volume, not mass), but that equals 1 cup, in any case.
So, translating from sciencese:
- sugar-sweetened soft drinks increase the risk of MASLD by 50%
- diet soft drinks increase the risk of MASLD by 60%
Caveat: this was an observational study so when we say “increased the risk” really we mean “were associated with an increase in risk”, since it doesn’t strictly prove causality. However, with a sample size of 123,788 participants, the evidence does look rather damning, doesn’t it?
You can read more about the study here: Artificially-sweetened and sugary drinks linked to higher risk of non-alcoholic fatty liver disease
If, perchance, you have decided that for you, artificial sweeteners are still the “lesser evil” (and indeed there may be reasons this could be appropriate for some), then you might want to check out:
What’s The Healthiest Sweetener?
Want to do more for your liver?
Consider: N-Acetyl Cysteine For The Liver & More
Or if you prefer a purely dietary approach, then: How To Unfatty A Fatty Liver
Take care!
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The Counterintuitive Dos and Don’ts of Nail Health
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝I take a vitamin supplement for strengthening my nails (particularly one of my big toes!) – but they are running out! What do you recommend for strengthening nails? What is/are the key ingredient(s)?❞
A lot of products marketed as for “skin, hair, and nails” focus on vitamins A and E, which are good for the skin but aren’t so relevant for nails. Vitamin B7 (biotin) has mixed evidence, and it’s worth knowing that megadoses can interfere with some blood test results, so while that doesn’t make them dangerous per se (the maximum safe dose of B7 is very high indeed), it is something to bear in mind, and desist from taking vitamin B7 megadoses (if you were taking such) for at least a few weeks before any blood tests.
Nutritionally, getting plenty of protein (whatever form you normally take it is fine) is also important since keratin (as nails are made of) is a kind of protein.
Outside of nutritional factors, a few other considerations:
- Testosterone strengthens nails, and declining testosterone levels (as experienced by most men over the age of 45) can result in weaker nails. So for men over 45 especially, a diet that favors testosterone (think foods rich in magnesium and zinc) is good.
- Because estrogen doesn’t do for women’s nails what testosterone does for men’s nails, increasing our magnesium and zinc intake won’t help our nails (but it’s still good for other things, including energy levels in the day and good sleep at night, and most people are deficient in magnesium anyway)
- Those of us who enjoy painted nails would do well to let our nails go without polish sometimes, as it can dry them out. And, acrylic nails are truly ruinous to nail health, as are gel nails (the kind that use a UV lamp to harden them—which is also bad for the skin)
- When nails are brittle, it can be tempting to soak them to reduce their brittleness. However, this is actually counterproductive, as the water will leech nutrients from the nails, and by the time you’ve been out of the footbath (for example) for about an hour, your nails will bemore brittle than before you soaked them.
- Use a moisturizing lotion or nail-oil instead—bonus if it contains biotin, keratin, and/or other helpful nutrients.
- Keep yourself hydrated, too! Hydration that comes to your nails from the inside will deliver nutrients, rather than removing them.
Take care!
❝I was wondering whether there were very simple, clear bullet points or instructions on things to be wary of in Yoga.❞
That’s quite a large topic, and not one that lends itself well to being conveyed in bullet points, but first we’ll share the article you sent us when sending this question:
Tips for Avoiding Yoga Injuries
…and next we’ll recommend the YouTube channel @livinleggings, whose videos we feature here from time to time. She (Liv) has a lot of good videos on problems/mistakes/injuries to avoid.
Here’s a great one to get you started:
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Dioscorea Villosa: Hormones, Arthritis, & Skin
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On A Wild Yam Chase?
We recently came across a supplement blend that had wild yam extract as a minor ingredient. Our plucky (and usually very knowledgable) researcher had never heard of its use before, so she set about doing her thing. This is what she found…
What health claims are made?
Wild yam extract (Dioscorea villosa) is traditionally sold and used for:
- Balancing hormones
- Combating arthritis
- Anti-aging effects for the skin
Does it balance hormones?
First, as a quick catch-up, we’ll drop a previous article of ours for your convenience:
What Does “Balance Your Hormones” Even Mean?
We couldn’t find almost any studies into wild yam extract’s hormone-balancing effects, but we did find one study, and:
❝Symptom scores showed a minor effect of both placebo and active treatment on diurnal flushing number and severity and total non-flushing symptom scores, and on nocturnal sweating after placebo, but no statistical difference between placebo and active creams.
This study suggests that short-term treatment with topical wild yam extract in women suffering from menopausal symptoms is free of side-effects, but appears to have little effect on menopausal symptoms❞
…which is a very thorough, polite, sciencey way of saying “wow, this does so many different kinds of nothing”
On the one hand, this was a small study (n=23). On the other hand, it was also literally the only study we could find.
Does it combat arthritis?
Maybe! We again didn’t find much research into this but we did find two in vitro studies that suggests that diosgenin (which can be derived from wild yam extract) helps:
- Diosgenin inhibits IL-1β-induced expression of inflammatory mediators in human osteoarthritis chondrocytes
- Diosgenin, a plant steroid, induces apoptosis in human rheumatoid arthritis synoviocytes with cyclooxygenase-2 overexpression
And we also found a rodent study that found that wild yam extract specifically helped against “acetic acid-induced writhing and formalin-induced pain“, and put that down to anti-inflammatory properties:
So, none of these studies tell us much about whether it would be helpful for humans—with or without arthritis, and hopefully without “acetic acid-induced writhing and formalin-induced pain”.
However, they do suggest that it would be reasonable to test in humans next.
You might prefer:
- Tips For Avoiding/Managing Osteoarthritis
- Tips For Avoiding/Managing Rheumatoid Arthritis
- How to Prevent (or Reduce) Inflammation
Does it keep skin young?
Again, research is thin on the ground, but we did find some! A study with wild-yam-derived diosgenin found that it didn’t make anything worse, and otherwise performed a similar role to vitamin A:
Read: Novel effects of diosgenin on skin aging
That was on rats with breast cancer though, so its applicability to healthy humans may be tenuous (while in contrast, simply getting vitamin A instead is a known deal).
Summary
- Does it balance hormones? It probably does little to nothing in this regard
- Does it combat arthritis? It probably has anti-inflammatory effects, but we know of no studies in humans. There are much more well-established anti-inflammatories out there.
- Does it keep the skin young? We know that it performs a role similar to vitamin A for rats with breast cancer, and didn’t make anything worse for them. That’s the extent of what we know.
Where can I get some?
In the unlikely event that the above research review has inspired you with an urge to buy wild yam extract, here is an example product for your convenience.
Some final words…
If you are surprised that we’re really not making any effort to persuade you of its merits, please know that (outside of the clearly-marked sponsor section, which helps us keep the lights on, so please do visit those) we have no interest in selling you anything. We’re genuinely just here to inform 🙂
If you are wondering why we ran this article at all if the supplement has negligible merits, it’s because science is science, knowledge is knowledge, and knowing that something has negligible merit can be good knowledge to have!
Also, running articles like this from time to time helps you to know that when we do sing the praises of something, it’s with good reason
Take care!
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California Becomes Latest State To Try Capping Health Care Spending
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California’s Office of Health Care Affordability faces a herculean task in its plan to slow runaway health care spending.
The goal of the agency, established in 2022, is to make care more affordable and accessible while improving health outcomes, especially for the most disadvantaged state residents. That will require a sustained wrestling match with a sprawling, often dysfunctional health system and powerful industry players who have lots of experience fighting one another and the state.
Can the new agency get insurers, hospitals, and medical groups to collaborate on containing costs even as they jockey for position in the state’s $405 billion health care economy? Can the system be transformed so that financial rewards are tied more to providing quality care than to charging, often exorbitantly, for a seemingly limitless number of services and procedures?
The jury is out, and it could be for many years.
California is the ninth state — after Connecticut, Delaware, Massachusetts, Nevada, New Jersey, Oregon, Rhode Island, and Washington — to set annual health spending targets.
Massachusetts, which started annual spending targets in 2013, was the first state to do so. It’s the only one old enough to have a substantial pre-pandemic track record, and its results are mixed: The annual health spending increases were below the target in three of the first five years and dropped beneath the national average. But more recently, health spending has greatly increased.
In 2022, growth in health care expenditures exceeded Massachusetts’ target by a wide margin. The Health Policy Commission, the state agency established to oversee the spending control efforts, warned that “there are many alarming trends which, if unaddressed, will result in a health care system that is unaffordable.”
Neighboring Rhode Island, despite a preexisting policy of limiting hospital price increases, exceeded its overall health care spending growth target in 2019, the year it took effect. In 2020 and 2021, spending was largely skewed by the pandemic. In 2022, the spending increase came in at half the state’s target rate. Connecticut and Delaware, by contrast, both overshot their 2022 targets.
It’s all a work in progress, and California’s agency will, to some extent, be playing it by ear in the face of state policies and demographic realities that require more spending on health care.
And it will inevitably face pushback from the industry as it confronts unreasonably high prices, unnecessary medical treatments, overuse of high-cost care, administrative waste, and the inflationary concentration of a growing number of hospitals in a small number of hands.
“If you’re telling an industry we need to slow down spending growth, you’re telling them we need to slow down your revenue growth,” says Michael Bailit, president of Bailit Health, a Massachusetts-based consulting group, who has consulted for various states, including California. “And maybe that’s going to be heard as ‘we have to restrain your margins.’ These are very difficult conversations.”
Some of California’s most significant health care sectors have voiced disagreement with the fledgling affordability agency, even as they avoid overtly opposing its goals.
In April, when the affordability office was considering an annual per capita spending growth target of 3%, the California Hospital Association sent it a letter saying hospitals “stand ready to work with” the agency. But the proposed number was far too low, the association argued, because it failed to account for California’s aging population, new investments in Medi-Cal, and other cost pressures.
The hospital group suggested a spending increase target averaging 5.3% over five years, 2025-29. That’s slightly higher than the 5.2% average annual increase in per capita health spending over the five years from 2015 to 2020.
Five days after the hospital association sent its letter, the affordability board approved a slightly less aggressive target that starts at 3.5% in 2025 and drops to 3% by 2029. Carmela Coyle, the association’s chief executive, said in a statement that the board’s decision still failed to account for an aging population, the growing need for mental health and addiction treatment, and a labor shortage.
The California Medical Association, which represents the state’s doctors, expressed similar concerns. The new phased-in target, it said, was “less unreasonable” than the original plan, but the group would “continue to advocate against an artificially low spending target that will have real-life negative impacts on patient access and quality of care.”
But let’s give the state some credit here. The mission on which it is embarking is very ambitious, and it’s hard to argue with the motivation behind it: to interject some financial reason and provide relief for millions of Californians who forgo needed medical care or nix other important household expenses to afford it.
Sushmita Morris, a 38-year-old Pasadena resident, was shocked by a bill she received for an outpatient procedure last July at the University of Southern California’s Keck Hospital, following a miscarriage. The procedure lasted all of 30 minutes, Morris says, and when she received a bill from the doctor for slightly over $700, she paid it. But then a bill from the hospital arrived, totaling nearly $9,000, and her share was over $4,600.
Morris called the Keck billing office multiple times asking for an itemization of the charges but got nowhere. “I got a robotic answer, ‘You have a high-deductible plan,’” she says. “But I should still receive a bill within reason for what was done.” She has refused to pay that bill and expects to hear soon from a collection agency.
The road to more affordable health care will be long and chock-full of big challenges and unforeseen events that could alter the landscape and require considerable flexibility.
Some flexibility is built in. For one thing, the state cap on spending increases may not apply to health care institutions, industry segments, or geographic regions that can show their circumstances justify higher spending — for example, older, sicker patients or sharp increases in the cost of labor.
For those that exceed the limit without such justification, the first step will be a performance improvement plan. If that doesn’t work, at some point — yet to be determined — the affordability office can levy financial penalties up to the full amount by which an organization exceeds the target. But that is unlikely to happen until at least 2030, given the time lag of data collection, followed by conversations with those who exceed the target, and potential improvement plans.
In California, officials, consumer advocates, and health care experts say engagement among all the players, informed by robust and institution-specific data on cost trends, will yield greater transparency and, ultimately, accountability.
Richard Kronick, a public health professor at the University of California-San Diego and a member of the affordability board, notes there is scant public data about cost trends at specific health care institutions. However, “we will know that in the future,” he says, “and I think that knowing it and having that information in the public will put some pressure on those organizations.”
This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
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Grapefruit vs Mango – Which is Healthier?
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Our Verdict
When comparing grapefruit to mango, we picked the mango.
Why?
It’s pretty clear-cut today, despite a fairly even start:
In terms of macros, mango has a little more protein and carbs, but the differences are so small as to be negligible, while the two are equal on fiber; in realistic terms we’re calling this first round a tie.
In the category of vitamins, grapefruit has more of vitamins B1 and B5, while mangos have more of vitamins A, B2, B3, B6, B7, B9, C, E, and K, winning easily in this round.
Looking at minerals, grapefruit has more calcium and phosphorus, while mangos have more copper, iron, magnesium, manganese, potassium, selenium, and zinc, winning this round by quite a margin too.
One more consideration that’s not shown in the nutritional values, is that grapefruit contains high levels of furanocoumarins, which can inhibit cytochrome P-450 3A4 isoenzyme and P-glycoptrotein transporters in the intestine and liver—slowing down their drug metabolism capabilities, thus effectively increasing the bioavailability of many drugs manifold.
This may sound superficially like a good thing (improving bioavailability of things we want), but in practice it means that in the case of many drugs, if you take them with (or near in time to) grapefruit or grapefruit juice, then congratulations, you just took an overdose. This happens with a lot of meds for blood pressure, cholesterol (including statins), calcium channel-blockers, anti-depressants, benzo-family drugs, beta-blockers, and more. Oh, and Viagra, too. Which latter might sound funny, but remember, Viagra’s mechanism of action is blood pressure modulation, and that is not something you want to mess around with unduly. So, do check with your pharmacist to know if you’re on any meds that would be affected by grapefruit or grapefruit juice!
PS: the same substance is quite available in pummelos and sour oranges (but not meaningfully in sweet oranges); you can see a chart here showing the relative furanocoumarin contents of many citrus fruits, or lack thereof as the case may be, as it is for lemons and most limes).
Adding up the sections makes for an overwhelming overall win for mangos, but by all means do enjoy either or both, unless any of the furanocoumarin contraindications apply, in which case, definitely stick to the mangos!
Want to learn more?
You might like:
Watch Out For Furanocoumarins!
Enjoy!
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Knee Pain? The Problem Might Be Your Ankles
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Dr. Alyssa Kuhn, arthritis expert, tells us what most people don’t know (and what to do about it):
The root of mobility
Fun fact: knee pain during squatting, stairs, and walking can come from stiff ankles, because our ankles are meant to absorb stress before it travels up to our knees.
This means that limited ankle movement from old sprains, arthritis, or inactivity shifts extra load to the knees, forcing them to compensate.
Quick self-test: stand a hand’s width from a wall, drive your knee forwards while keeping your heel on the floor; difficulty touching the wall or a lifting heel suggests limited ankle mobility—do test both sides, as they often differ.
If you do the test and find it’s indeed an issue, then here are some exercises that, if done little-and-often, can fix that:
- Ankle rocking: use a staggered stance and rock your weight backwards to lift your toes, then forwards to lift your back heel; this warms your ankles and calves and improves movement before walking or lower-body exercise.
- Heel raises: rise onto your toes and slowly lower your heels; this strengthens your calf muscles while helping them lengthen, which supports better ankle mobility—can be done on the floor, a step, or one leg if you feel comfortable doing so.
- Toe lifts at a wall: stand with your hips, back, and shoulders against a wall and lift your toes; this strengthens the muscles along your shins that help your ankles bend properly.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Secret To Better Squats: Foot, Knee, & Ankle Mobility
Take care!
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Why Curcumin (Turmeric) Is Worth Its Weight In Gold
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Curcumin (Turmeric) is worth its weight in gold
Not financially! But, this inexpensive golden spice has an impressive list of well-studied health benefits, for something so freely available in any supermarket, and there’s a reason it gets a place in “Dr. Greger’s Daily Dozen”, right up there with things like “leafy greens” and “berries” when it comes to superfoods.
Let’s do a quick run-down:
- It fights inflammation, and thus helps fight many diseases where inflammation is a factor (ranging from atherosclerosis to arthritis to Alzheimer’s and more)
- It has powerful antioxidant effects too
- It boosts brain-derived neurotropic factor (BDNF) and thus improves memory and attention
- It helps protect against heart disease…
- …and can give a 65% decreased risk of experiencing a heart attack
- It can help prevent cancer, and reduce cancerous lesions by 40%
- It’s also good against depression
- It even slows aging
In short, it’s—like we said—worth its weight in gold.
Quick advice though before we move on…
If you take curcumin with black pepper, it allows your body to use the curcumin around 2,000% better. This goes whether you’re cooking with both, or take them as a supplement (they’re commonly sold as a combo-capsule for this reason).
Want to get some?
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