1. Can any foods reduce or increase acne?
More than 17 million Americans suffer from Acne. A study reviewing research over the last 52 years and published in the Journal of the Academy of Nutrition and Dietetics has determined that dairy products and eating a high glycemic diet may play a role in developing acne. A high glycemic diet is one that raises blood sugar. The researchers say that diet does not cause acne but it can influence or aggrevate it. So if you suffer from acne, try eliminating cow’s milk, yogurt and foods with cheese products. Replace them with unsweetened soy or almond versions of these foods.
A low glycemic diet is a little more complicated to explain in just the few minutes of this report. Basically, avoid sugar, white flour, and processed foods, they usually come in bags, boxes and cans found in the middle aisles. Eat lean meat, fish, beans and poultry, vegetables and 100 percent whole grain rice, and bread. You can eat fruit but to keep them from raising blood sugar, have it with a protein or a few nuts. You can certainly make an appointment with a dietitian if you need help.
The study did not say how fast the difference is but I know someone who saw a difference after giving up dairy for 1 day. I saw this person and the difference was jaw-dropping.
2. If I need to lower my cholesterol, should I follow a low fat diet?
One in six adults have high cholesterol and children can develop it as well. Cholesterol is a waxy substance your body makes and needs to function properly, but too much can increase your risk of heart disease. So often we hear a low fat diet lowers cholesterol in your blood. According to a study published in the Journal of the American Medical Association, adding foods high in soluble fiber can do a better job.
Soluble fiber binds cholesterol in your intestines and drags it out of your body before it gets into circulation. A high soluble fiber menu lowered harmful LDL cholesterol by 13%, while the low-fat diet lowered LDL by only 3%. As an added benefit, the soluble fiber also lowered triglycerides and blood pressure, and did not reduce the level of the good HDL cholesterol.
You can boost your soluble fiber easily by eating oatmeal at breakfast, adding beans to your soup or salad at lunch, and snacking on a few nuts and an apple.