foodasmedicine

Curcumin for Metabolism (new study!)

What you need to know ⬇️


Curcumin is the biologically active compound in turmeric (the yellow spice used in curry).


It’s a polyphenol known for its beneficial effects on metabolic health—including blood sugar, insulin, inflammation, and weight.


But curcumin is not well absorbed from the digestive tract, so there have always been questions about its bioavailability and whether it’s worth taking.


A new research review (PMID 39062953) reveals that curcumin may not need to be well absorbed to still have metabolic effects 🙌


The reason is because curcumin acts directly in the gut to shift the gut microbiota in favor of beneficial bacterial strains, like Bifidobacteri, Lactobacilli, and butyrate-producing bacteria.


👉 This shift in gut microbiomes translates into a cascade of events that influences metabolic health.


The thing about natural compounds is that they always have multiple effects on many pathways in the human body. This is what makes them more challenging to study and to explain but so powerful for our health.


If you want to explore ways to add more turmeric into your diet, you can try out:

🫚 Golden Milk (warm milk with turmeric and spices)

🫚 Yellow Rice (add a dash of turmeric while cooking)

🫚 Scrambled Eggs or Tofu (mix turmeric in when cooking)

🫚 Smoothies (sprinkle into your smoothie)


Do you have a favorite way to use turmeric? Let me know in the comments.


Servida S, Piontini A, Gori F, et al. Curcumin and Gut Microbiota: A Narrative Overview with Focus on Glycemic Control. Int J Mol Sci. 2024;25(14):7710. [link]

Seed Cycling: What You Need to Know

Period problems? I got you.


Research shows that following a Mediterranean diet pattern and eating foods like olive oil and fruits can support easier periods. Another popular way to use foods to support the menstrual cycle is 👉 seed cycling.


There are no clinical trials on seed cycling, but seeds do contain nutrients known to support hormones, like:


✔️Lignan phytoestrogens

✔️Omega-3 essential fatty acids

✔️Zinc, magnesium, and vitamin E


With seed cycling, women eat:


1️⃣ One tablespoon each per day of ground flax seeds and pumpkin seeds on days 1-14 of the menstrual cycle (phase 1), when estrogen levels rise.

2️⃣ One tablespoon each per day of sesame seeds and sunflower seeds on days 15-28 of the menstrual cycle (phase 2), when progesterone levels rise.


If you’d like to give it a try, here are some easy ways to add seeds into your daily routine:


🥤 Add a scoop to your smoothie

🥣 Mix into yogurt

🥗 Toss into salad

🍓 Sprinkle over toast, nut butter, and fresh fruit


Nutrition is one of many ways we can support healthier hormones and easier cycles. If you need more support with hormone health, you're in the right place!


Visit our website to schedule an initial visit with Dr. Cantrell! 🌱

REFERENCE:
Onieva-Zafra MD, Fernández-Martínez E, Abreu-Sánchez A, et al. Relationship between Diet, Menstrual Pain and other Menstrual Characteristics among Spanish Students. Nutrients. 2020;12(6):1759. Published 2020 Jun 12. [link]

The Soy Debate

What the research says ⬇️


Phytoestrogens are plant compounds in foods that mimic estrogen. They include:

✔️ Isoflavones in soy

✔️ Lignans in flax seeds

✔️ Resveratrol in wine


Research shows that eating more phytoestrogens is correlated with a lower risk of breast cancer in women before menopause and a lower risk of breast cancer recurrence in women after menopause (PMID 35241506 and 38070485).


How much?


The most risk reduction was in women who ate about 60 mg of soy isoflavones per day, or 2-3 servings of soy.


One caveat is that soy is a common allergen, often genetically engineered, and highly processed 😬


So look for organic soy products that are minimally processed—like tofu, tempeh, miso, and edamame.


If you don’t want to make sense of all this by yourself and want a personalized assessment and plan for hormonal health, we are here to help!


🔗 Follow the link in our bio to get started!


REFERENCES:

-Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN. Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In Vivo. 2022;36(2):556-562. [link]

-Desmawati D, Sulastri D. Phytoestrogens and Their Health Effect. Open Access Maced J Med Sci. 2019;7(3):495-499. [link]
-van Die MD, Bone KM, Visvanathan K, et al. Phytonutrients and outcomes following breast cancer: a systematic review and meta-analysis of observational studies. JNCI Cancer Spectr. 2024;8(1). [link]

Nutrients Missing from Low-Carb Diets?

💥 🗞️ New Study!!


When compared with diets not restricting carbohydrates, low-carb diets may lead to nutrient depletions—especially of some B vitamins and magnesium.


This recent study found that some of the nutrient requirements not being met by low-carb diets included thiamine (vitamin B1), iron, calcium, magnesium, and selenium.


Red blood cell levels of thiamine were lower and low levels of magnesium were more common in people following a low-carb diet.


This is not medical advice.

This is just something to be aware of if you have chosen to follow a low-carb diet.


It is always best to make dietary changes under the guidance of a practitioner who understands nutrition, metabolism, and supplementation.


This is our specialty.


🌱 Get started at our practice through the link in our bio!


REFERENCE:
Churuangsuk C, Catchpole A, Talwar D, et al. Low thiamine status in adults following low-carbohydrate / ketogenic diets: a cross-sectional comparative study of micronutrient intake and status. Eur J Nutr. Published online July 5, 2024. [link]

What’s for Lunch??

Try these for lunch! 🍎


🥣 Quinoa Salad Bowl

Toss cooked quinoa with olive oil, lemon juice, cucumbers, tomatoes, olives, chickpeas, and chicken or cheese as you please!


🌯Mediterranean Wrap

Spread some hummus on a wrap and pile in chicken, lettuce, red onions, tomatoes, and feta cheese.


🍗 Chicken Salad

Get creative by tossing leftover chicken with a bit of mayo, celery, grapes, sunflower seeds, or avocados.


🫐 Greek Yogurt Parfait

Layer greek yogurt with fresh berries, granola, and chia seeds or hemp hearts.


What do you think? Will you try one of these?