
The Surprising Sugar Source In Your Toothpaste
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Oftentimes, headlines suggest that experts are either wrong about something or have been hiding something, when the reality is a little different, e.g:
- Scientists won’t tell you this! (…because it’s not true)
- Doctors hate this weight loss trick! (…because it is dangerous and the weight lost is not fat)
- Etc
Our headline today, however, is more a matter of “scientists have been saying one thing, and now it turns out that’s not entirely correct”.
If a chemical ends in -ose, it’s a sugar
Sometimes, that has obvious implications for our metabolism, as with glucose, fructose, or the disaccharide of those, sucrose.
You can read more about those, here: From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?
Sometimes, it’s a “sugar that doesn’t behave like a sugar”, such as sucralose, which is chemically a sugar, and is sweet, and has been considered to not get metabolized as a sugar, and instead pass through as fiber (though that may now be up for review, in light of what we will share today).
Sucralose does have other potential drawbacks, in any case: The Sucralose News: Scaremongering Or Serious?
And indeed, sweeteners in general have their problems just by virtue of being sweet to the taste: The Problem With Sweeteners
That goes for resistant starches, too
“Resistant” here means that they are resistant to digestion, and pass through as fiber.
“Starch”, however, means that indeed this is a chain of sugars. For example, guar gum, a commonly-used natural thickening agent, is in large part (the galactomannan part) chemically a polymer of d-galactose and d-mannose.
We wrote about it here: The Food Additive You Do Want
What, then, of cellulose, being another -ose chemical, and specifically, a polysaccharide of β(1→4) glucan-linked d-glucose units in a big chain?
Researchers (Dr. Deepesh Panwar et al.) found that cellulose-based thickeners (found in toothpaste, and many food products), previously believed to be indigestible, can be broken down by gut bacteria when enzymes are activated by adjacent natural dietary polysaccharides:
- Previous work: bacteria (Bacteroides and Segatella/Prevotella strains) could not grow on cellulose alone.
- New discovery: when “primed” with natural plant polysaccharides (cereal mixed-linkage β-glucan or dicot xyloglucan), certain strains could metabolize the cellulose.
In other words, previous in vitro lab work had carefully recreated gut conditions including a microbiome, but then added the cellulose alone as a testing agent, without adding anything else (because after all, they didn’t want anything to contaminate the results).
But the reality is, there’s never normally nothing else in our gut!
As for what triggers the breakdown of this “unbreakdownable” cellulose, it turns out that many natural fibers in fruits, vegetables and cereals prime the bacterial enzymes that then also act on the cellulose (including: artificial cellulose derivatives).
So, in other words: the cellulose-based thickener in your toothpaste and many food products is, if ingested, getting broken down as sugar after all, if you have a healthy gut, in any case.
You can read their paper in full, here: Artificial cellulose derivatives are metabolized by select human gut Bacteroidota upon priming with common plant β-glucans
What does this mean for my health?
Must you throw out your toothpaste, and start going through the condiment cupboard?
No, these things are fine, and this discovery doesn’t really change that.
And in particular, there is no threat to your teeth from cellulose-thickened toothpaste, nor from cellulose-based “sugar-free” gum, for that matter.
Technically yes, it may mean that something advertised as containing zero calories technically has a small calorie value, but just how much toothpaste/gum are you eating, really?
And even with that in mind, your teeth themselves remain, as we say, unaffected. After all, the oral microbiome is very different from that of your colon (well, it certainly should be, at least!), so those same strains are not there to digest it.
In fact, the β-glucan mentioned in the study? The kind that, if present in your gut, enables the bacteria to digest the cellulose?
We wrote about it here: The Best Kind Of Fiber For Overall Health? ← it’s β-glucan! Oats are a great source.
See also: What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest
Enjoy!
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What’s Missing from Medicine – by Dr. Saray Stancic
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Another from the ranks of “doctors who got a serious illness and it completely changed how they view the treatment of serious illness”, Dr. Stancic was diagnosed with multiple sclerosis, and wasn’t impressed with the treatments presented.
Taking an evidence-based lifestyle medicine approach, she was able to not only manage her illness sufficiently to resume her normal activities, but even when so far as to run a marathon, and today boasts a symptom-free, active life.
The subtitular six lifestyle changes are not too shocking, and include a plants-centric diet, good exercise, good sleep, stress management, avoidance of substance abuses, and a fostering of social connections, but the value here is in what she has to say about each, especially the ones that aren’t so self-explanatory and/or can even cause harm if done incorrectly (such as exercise, for example).
The style is on the academic end of pop-science, of the kind that has frequent data tables, lots of statistics, and an extensive bibliography, but is still very readable.
Bottom line: if you are faced with a chronic disease, or even just an increased risk of some chronic disease, or simply like to not take chances, then this is a high-value book for you.
Click here to check out What’s Missing From Medicine, and enjoy chronic good health!
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What Size Breakfast Is Best, By Science?
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“Breakfast is the most important meal of the day”, the popular wisdom goes. But, what should it consist of, and how much should we be eating for breakfast?
It has been previously established that it is good if breakfast is the largest meal of the day:
…with meals getting progressively smaller thereafter.
Of course, very many people do the inverse: small (or skipped) breakfast, moderate lunch, larger dinner. This, however, is probably more a result of when eating fits around the modern industrialized workday (and thus gets normalized), rather than actual health considerations.
So, what’s the latest science?
A plucky band of researchers led by Dr. Karla-Alejandra Pérez-Vega investigated the importance of breakfast in the context of heart health. This research was done as part of a larger study into the effects of the Mediterranean Diet on cardiovascular health, so if anyone wants a quick recap before we carry on, then:
The Mediterranean Diet: What Is It Good For? ← the answer, by the way, is “pretty much everything”
…and there are also different versions that each use the Mediterranean Diet as the core, while focussing extra on a different area of health, including one to make it extra heart-healthy:
Four Ways To Upgrade The Mediterranean ← most anti-inflammatory / gut-healthiest / heart-healthiest / brain-healthiest
What they found
In their sample population (n=383) of Spanish adults aged 55–75 with pre-diagnosed metabolic syndrome who, as part of the intervention of this 36-month interventional study, had now for the past 36 months been on a Mediterranean diet but without specific guidance on portion sizes:
- Participants with insufficient breakfast energy intake had the highest adiposity (which is a measure of body fat expressed as a percentage of total mass)
- Participants with low or high (but not moderate) breakfast energy intake had the larger BMI and waist circumference over time
- Participants with low or high (but not moderate) breakfast energy intake had higher triglyceride and lower HDL (good) cholesterol levels
- Participants who consumed 20–30% of their daily calories at breakfast enjoyed the greatest improvements in lipid profiles, with lower triglycerides and higher HDL (good) cholesterol levels
- Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had higher blood pressure levels
- Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had higher blood sugar levels
- Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had lower estimated glomerular filtration rate (which is an indicator of kidney function)
- Participants with higher breakfast quality (higher adherence to Mediterranean Diet) had lower waist circumference, higher HDL cholesterol, and better kidney function
You can see the paper itself here in the Journal of Nutrition, Health, and Aging:
What this means
According to this research, the heart-healthiest breakfast is:
- not skipped
- Mediterranean Diet adherent
- within the range of of 20–30% of the total calories for the day
Want to make it even better?
Consider:
Before You Eat Breakfast: 3 Surprising Facts About Intermittent Fasting
Enjoy!
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Beyond Burger vs Beef Burger – Which is Healthier?
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Our Verdict
When comparing the Beyond Burger to a grass-fed beef burger, we picked the Beyond Burger—but it was very close.
Why?
The macronutrient profiles of the two are almost identical, including the amount of protein, the amount of fat, and the amount of that fat that’s saturated.
Where they stand apart is in two ways:
1) Red meat is classed as a group 2A carcinogen
2) The Beyond Burger contains more sodium (about 1/5 of the daily allowance according to the AHA, or 1/4 of the daily allowance according to the WHO)Neither of those things are great, so how to decide which is worse?
• Cancer and heart disease are both killers, with heart disease claiming more victims.
• However, we do need some sodium to live, whereas we don’t need carcinogens to live.Tie-breaker: the sodium content in the Beyond Burger is likely to be offset by the fact that it’s a fully seasoned burger and will be eaten as-is, whereas the beef burger will doubtlessly have seasonings added before it’s eaten—which may cause it to equal or even exceed the salt content of the Beyond Burger.
The cancer risk for the beef burger, meanwhile, stays one-sided.
One thing’s for sure though: neither of them are exactly a cornerstone of a healthy diet, and either are best enjoyed as an occasional indulgence.
Some further reading:
• Lesser-Known Salt Risks
• Food Choices And Cancer Risk
• Hypertension: Factors Far More Relevant Than SaltShare This Post
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Dopamine can make it hard to put down our phone or abandon the online shopping cart. Here’s why
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Ever find yourself unable to stop scrolling through your phone, chasing that next funny video or interesting post?
Or maybe you’ve felt a rush of excitement when you achieve a goal, eat a delicious meal, or fill your online shopping cart.
Why do some experiences feel so rewarding, while others leave us feeling flat? Well, dopamine might be responsible for that. Here’s what it does in our brains and bodies.
Vardan Papikyan/Unsplash It’s a chemical messenger
Dopamine is a neurotransmitter – a chemical messenger that facilitates communication between the brain and the central nervous system. It sends messages between different parts of your nervous system, helping your body and brain coordinate everything from your movement to your mood.
Dopamine is most known for its role in short-term pleasure, and the boost we get from things such as eating tasty foods, drinking alcohol, scrolling social media or falling in love.
Dopamine also assists with learning, maintaining focus and attention, and helps us store memories.
It even plays a role in kidney function by regulating the levels of salt and water we excrete.
Conversely, low levels of dopamine have been linked to neurodegenerative disorders such as Parkinson’s disease.
How dopamine motivates us to pursue pleasure
Dopamine is not just active when we do pleasurable things. It’s active beforehand and it drives us to pursue pleasure.
Say I go to a cafe and decide to buy a doughnut. When I bite into the doughnut, it tastes fantastic. Dopamine surges and I experience pleasure.
The next time I walk past the cafe, dopamine is already active. It remembers the doughnut I had last time and how delicious it was. Dopamine drives me to walk back into the cafe, purchase another doughnut and eat it.
Dopamine drives us to do things that felt good last time. Fotios Photos/Pexels From an evolutionary perspective, dopamine was incredibly important and it ensured survival of the species. It motivated behaviours such as hunting and foraging for food. It reinforced the pursuit of finding shelter and safety and keeping away from predators. And it motivated people to seek out mates and to reproduce.
However, modern technology has amplified the effects of dopamine, leading to negative consequences. Activities such as excessive social media use, gambling, consuming alcohol, drug use, sex, pornography and gaming can stimulate dopamine release, creating cycles of addiction and compulsive behaviours.
Our dopamine levels can vary
Our brain is constantly releasing small amounts of dopamine at a “baseline” rate. This is because dopamine is crucial to the functioning of our brain and body, irrespective of pleasure.
Everyone has a different baseline, influenced by genetic factors such as our DRD2 dopamine receptor genes. Some people produce and metabolise dopamine faster than other people. Our baseline levels can also be influenced by sleep, nutrition and stress in our lives.
Given we all have a baseline of dopamine, our experience of pleasure at any given time is relative to our baseline rate and relative to what has come before.
If I play games on my phone all morning and get a dopamine release from that, then I eat something tasty for morning tea, I may not experience the same level of fulfilment or enjoyment that I would have had I not played those games.
The brain works hard to regulate itself and it won’t allow us to be in a constant state of dopamine “highs”. This means we can build a tolerance to certain exciting activities if we seek them out too much, as the brain wants to avoid being in a state of constant dopamine “highs”.
Healthy ways to get a dopamine boost
Thankfully, there are healthy, non-addictive ways to boost your dopamine levels.
Exercise is one of the most effective methods for boosting dopamine naturally. Physical activities such as walking, running, cycling, or even dancing can trigger the release of dopamine, leading to improved mood and greater motivation.
Running can also give you a dopamine boost. Leandro Boogalu/Pexels Research has shown listening to music you enjoy makes your brain release more dopamine, giving you a pleasurable experience.
And of course, spending time with people whose company we enjoy is another great way to activate dopamine.
Incorporating these habits into daily life can support your brain’s natural dopamine production and help you enjoy lasting improvements in motivation, mood and overall health.
Anastasia Hronis, Clinical Psychologist, University of Technology Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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An Age-Old Fear Grows More Common: ‘I’m Going To Die Alone’
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This summer, at dinner with her best friend, Jacki Barden raised an uncomfortable topic: the possibility that she might die alone.
“I have no children, no husband, no siblings,” Barden remembered saying. “Who’s going to hold my hand while I die?”
Barden, 75, never had children. She’s lived on her own in western Massachusetts since her husband passed away in 2003. “You hit a point in your life when you’re not climbing up anymore, you’re climbing down,” she told me. “You start thinking about what it’s going to be like at the end.”
It’s something that many older adults who live alone — a growing population, more than 16 million strong in 2023 — wonder about. Many have family and friends they can turn to. But some have no spouse or children, have relatives who live far away, or are estranged from remaining family members. Others have lost dear friends they once depended on to advanced age and illness.
More than 15 million people 55 or older don’t have a spouse or biological children; nearly 2 million have no family members at all.
Still other older adults have become isolated due to sickness, frailty, or disability. Between 20% and 25% of older adults, who do not live in nursing homes, aren’t in regular contact with other people. And research shows that isolation becomes even more common as death draws near.
Who will be there for these solo agers as their lives draw to a close? How many of them will die without people they know and care for by their side?
Unfortunately, we have no idea: National surveys don’t capture information about who’s with older adults when they die. But dying alone is a growing concern as more seniors age on their own after widowhood or divorce, or remain single or childless, according to demographers, medical researchers, and physicians who care for older people.
“We’ve always seen patients who were essentially by themselves when they transition into end-of-life care,” said Jairon Johnson, the medical director of hospice and palliative care for Presbyterian Healthcare Services, the largest health care system in New Mexico. “But they weren’t as common as they are now.”
Attention to the potentially fraught consequences of dying alone surged during the covid-19 pandemic, when families were shut out of hospitals and nursing homes as older relatives passed away. But it’s largely fallen off the radar since then.
For many people, including health care practitioners, the prospect provokes a feeling of abandonment. “I can’t imagine what it’s like, on top of a terminal illness, to think I’m dying and I have no one,” said Sarah Cross, an assistant professor of palliative medicine at Emory University School of Medicine.
Cross’ research shows that more people die at home now than in any other setting. While hundreds of hospitals have “No One Dies Alone” programs, which match volunteers with people in their final days, similar services aren’t generally available for people at home.
Alison Butler, 65, is an end-of-life doula who lives and works in the Washington, D.C., area. She helps people and those close to them navigate the dying process. She also has lived alone for 20 years. In a lengthy conversation, Butler admitted that being alone at life’s end seems like a form of rejection. She choked back tears as she spoke about possibly feeling her life “doesn’t and didn’t matter deeply” to anyone.
Without reliable people around to assist terminally ill adults, there’s also an elevated risk of self-neglect and deteriorating well-being. Most seniors don’t have enough money to pay for assisted living or help at home if they lose the ability to shop, bathe, dress, or move around the house.
Nearly $1 trillion in cuts to Medicaid planned under President Donald Trump’s tax and spending law, previously known as the “One Big Beautiful Bill Act,” probably will compound difficulties accessing adequate care, economists and policy experts predict. Medicare, the government’s health insurance program for seniors, generally doesn’t pay for home-based services; Medicaid is the primary source of this kind of help for people who don’t have financial resources. But states may be forced to eviscerate Medicaid home-based care programs as federal funding diminishes.
“I’m really scared about what’s going to happen,” said Bree Johnston, a geriatrician and the director of palliative care at Skagit Regional Health in northwestern Washington state. She predicted that more terminally ill seniors who live alone will end up dying in hospitals, rather than in their homes, because they’ll lack essential services.
“Hospitals are often not the most humane place to die,” Johnston said.
While hospice care is an alternative paid for by Medicare, it too often falls short for terminally ill older adults who are alone. (Hospice serves people whose life expectancy is six months or less.) For one thing, hospice is underused: Fewer than half of older adults under age 85 take advantage of hospice services.
Also, “many people think, wrongly, that hospice agencies are going to provide person power on the ground and help with all those functional problems that come up for people at the end of life,” said Ashwin Kotwal, an associate professor of medicine in the division of geriatrics at the University of California-San Francisco School of Medicine.
Instead, agencies usually provide only intermittent care and rely heavily on family caregivers to offer needed assistance with activities such as bathing and eating. Some hospices won’t even accept people who don’t have caregivers, Kotwal noted.
That leaves hospitals. If seniors are lucid, staffers can talk to them about their priorities and walk them through medical decisions that lie ahead, said Paul DeSandre, the chief of palliative and supportive care at Grady Health System in Atlanta.
If they’re delirious or unconscious, which is often the case, staffers normally try to identify someone who can discuss what this senior might have wanted at the end of life and possibly serve as a surrogate decision-maker. Most states have laws specifying default surrogates, usually family members, for people who haven’t named decision-makers in advance.
If all efforts fail, the hospital will go to court to petition for guardianship, and the patient will become a ward of the state, which will assume legal oversight of end-of-life decision-making.
In extreme cases, when no one comes forward, someone who has died alone may be classified as “unclaimed” and buried in a common grave. This, too, is an increasingly common occurrence, according to “The Unclaimed: Abandonment and Hope in the City of Angels,” a book about this phenomenon, published last year.
Shoshana Ungerleider, a physician, founded End Well, an organization committed to improving end-of-life experiences. She suggested people make concerted efforts to identify seniors who live alone and are seriously ill early and provide them with expanded support. Stay in touch with them regularly through calls, video, or text messages, she said.
And don’t assume all older adults have the same priorities for end-of-life care. They don’t.
Barden, the widow in Massachusetts, for instance, has focused on preparing in advance: All her financial and legal arrangements are in order and funeral arrangements are made.
“I’ve been very blessed in life: We have to look back on what we have to be grateful for and not dwell on the bad part,” she told me. As for imagining her life’s end, she said, “it’s going to be what it is. We have no control over any of that stuff. I guess I’d like someone with me, but I don’t know how it’s going to work out.”
Some people want to die as they’ve lived — on their own. Among them is 80-year-old Elva Roy, founder of Age-Friendly Arlington, Texas, who has lived alone for 30 years after two divorces.
When I reached out, she told me she’d thought long and hard about dying alone and is toying with the idea of medically assisted death, perhaps in Switzerland, if she becomes terminally ill. It’s one way to retain a sense of control and independence that’s sustained her as a solo ager.
“You know, I don’t want somebody by my side if I’m emaciated or frail or sickly,” Roy said. “I would not feel comforted by someone being there holding my hand or wiping my brow or watching me suffer. I’m really OK with dying by myself.”
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.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.
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Where to Get Turmeric?
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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 liked the info on Turmeric. The problem for me is that I do not like black pepper which should be ingested with the turmeric for best results. Is black pepper sold in capsule form?”
Better than just black pepper being sold in capsule form, it’s usually available in the same capsules as the turmeric. As in: if you buy turmeric capsules, there is often black pepper in them as well, for precisely that reason. Check labels, of course, but here’s an example on Amazon.
“I would like to read more on loneliness, meetup group’s for seniors. Thank you”
Well, 10almonds is an international newsletter, so it’s hard for us to advise about (necessarily: local) meetup groups!
But a very popular resource for connecting to your local community is Nextdoor, which operates throughout the US, Canada, Australia, and large parts of Europe including the UK.
In their own words:
Get the most out of your neighborhood with Nextdoor
It’s where communities come together to greet newcomers, exchange recommendations, and read the latest local news. Where neighbors support local businesses and get updates from public agencies. Where neighbors borrow tools and sell couches. It’s how to get the most out of everything nearby. Welcome, neighbor.
Curious? Click here to check it out and see if it’s of interest to you
“It was superb !! Just loved that healthy recipe !!! I would love to see one of those every day, if possible !! Keep up the fabulous work !!!”
We’re glad you enjoyed! We can’t promise a recipe every day, but here’s one just for you:
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