This week, researchers find a tasteful way to make grilled meat healthier, investigate early sport specialization, provide us with more good news (yet again!) about the Mediterranean diet, and question the low sodium guidelines.
- Grilling season is around the corner! This study found that including beer in your marinade reduces the amount of PAHs (cancer-causing substances) in grilled meats (in case you’re wondering, it’s doubtful that drinking beer along with grilled meats has the same effect!). Other research has shown that using rosemary garlic, onion, and lemon juice in marinades is protective as well.
- Should young athletes specialize in a sport early? Most research shows that’s not a good idea, and won’t ensure success (except for early-entry sports like gymnastics, figure skating and swimming/diving). Early specialization doesn’t guarantee success & contributes to overuse injuries & burnout in youth sports (American Medical Society for Sports Medicine concensus statement, Br J Sports Med 2014;48:287-288)
- More good news for the Mediterranean diet. A new study shows that this eating pattern lowered 2 markers of inflammation (platelets and white blood cells) tied to heart attack and stroke. Importantly, the authors note that “the Mediterranean diet as a whole, and not just a few specific ingredients, is likely responsible for the beneficial health outcomes . . .” (Blood, journal of the American Society of Hematology). A Mediterranean diet typically focuses on plant-based foods like vegetables, fruits, and whole grains; healthy fats from nuts, seeds, and olive oil; moderate intake of fish and poultry, and low intake of dairy products, red meat, processed meats, and sweets.
- Low sodium guidelines questioned. A meta-analysis found that the average daily sodium intake of most Americans is actually associated with better health outcomes than the low intake levels currently recommended by the CDC. (American Journal of Hypertension full study here). This is not the last we’ll hear about this controversial issue. Research is increasingly showing that focusing on a single dietary component is usually not the best approach for health (unless restricting sodium means reducing your intake of fast foods and processed foods). Eating on an overall healthy diet (see Mediterranean style above), rich in health-protective foods and containing other minerals that influence blood pressure (potassium, magnesium, magnesium) is probably a better approach.
