08/11/25 - #453

Good morning. In today’s edition:

• Vegetarians Have 12% Lower Cancer Risk and Vegans 24% Lower Cancer Risk Than Meat-eaters, Study Finds

• Home Cooking and Minimally Processed Foods Best for Weight Loss, Study Finds. Dieters in Trial Lost Twice as Much Weight When Avoiding Ultra-processed Ready Meals With as Much Nutrition

• Verbal Abuse in Childhood Has Devastating Impact on Adult Brain | The Research Highlights the Need to Treat Verbal Abuse as a Serious Public Health Issue That Comes With Enduring Psychological Consequences

• Eating Three Servings of French Fries a Week is Associated With a 20% Increased Risk of Developing Type 2 Diabetes, but Eating Similar Amounts of Potatoes Cooked in Other Ways – Boiled, Baked or Mashed – Does Not Substantially Increase the Risk

…and lots more. Have a great day!

FOOD & NUTRITION

Vegetarians Have 12% Lower Cancer Risk and Vegans 24% Lower Cancer Risk Than Meat-eaters, Study Finds

New research from the Adventist Health Study-2 followed 79,468 adults in the U.S. and Canada for almost eight years. Compared with meat-eaters, vegetarians had a 12% lower risk of getting cancer overall. Vegans did even better, with a 24% lower risk. The study also found fewer “medium-frequency” cancers (like thyroid, pancreas, kidney, ovary, and others): about 18% lower in vegetarians.

Several cancer types stood out. Colorectal cancer was 21% less common in vegetarians. Stomach cancer was 45% less common. Cancers of the lymph system (lymphomas and related types) were about 25% lower. Signals also suggested lower risk for breast and prostate cancer in some vegetarian subgroups.

Why might this be? Vegetarian diets are rich in fruits, vegetables, beans, and nuts, which contain fiber and protective plant chemicals. They also tend to be lower in processed and red meats, which are linked to colorectal and stomach cancers. Vegetarians in the study also had lower average body weight, which can reduce risk for several cancers.

Important notes: This was an observational study, so it cannot prove that diet alone prevents cancer. The researchers adjusted for age, sex, race, education, cancer screening, smoking, exercise, and more, but unmeasured factors may still play a role.

Bottom line for adults 45+: You don’t have to go vegan overnight. Start by filling half your plate with plants, swap processed meats with legumes or fish, choose whole grains, and keep alcohol and smoking in check. Even small, steady changes may help lower long-term cancer risk over time.

Source: sciencedirect.com

WEIGHT LOSS

Home Cooking and Minimally Processed Foods Best for Weight Loss, Study Finds. Dieters in Trial Lost Twice as Much Weight When Avoiding Ultra-processed Ready Meals With as Much Nutrition

Home cooking beats convenience foods for weight loss. A new trial from University College London tested two eating plans for eight weeks each. Both plans had similar calories, protein, fat, and carbs. One plan used ultra-processed foods (UPFs) like breakfast bars, packaged wraps, and ready-made meals. The other used minimally processed foods such as oats, yogurt, beans, vegetables, meat, and fish.

Results were clear. People on the minimally processed plan lost twice as much weight. Why? UPFs are often soft and calorie-dense. We eat them quickly and do not feel as full.

Even with nutrition matched, people naturally ate less on the minimally processed plan—about 290 fewer calories a day. On the UPF plan, they ate about 120 fewer. Average weight loss over eight weeks was 2% on minimally processed foods and 1% on UPFs.

What can you do, especially if you’re 45 or older? Keep it simple. Cook when you can. Build meals around whole foods: oats or eggs at breakfast; leafy greens, beans, and chicken or fish at lunch; and a home-cooked dinner with vegetables and whole grains. Use packaged snacks as occasional extras, not daily staples.

Small swaps add up. Choose plain yogurt over bars. Pick a baked potato over fries. Make a quick chili instead of heating a boxed meal. Your wallet and waistline may both benefit.

Source: theguardian.com

HEALTH

Verbal Abuse in Childhood Has Devastating Impact on Adult Brain | The Research Highlights the Need to Treat Verbal Abuse as a Serious Public Health Issue That Comes With Enduring Psychological Consequences

Words in childhood can leave deep marks on the adult brain. A major study from Liverpool John Moores University finds that verbal abuse can be as harmful as physical abuse, and sometimes worse. Researchers analyzed data from 20,687 adults in England and Wales collected from 2012 to 2024. Participants reported any physical or verbal abuse before age 18, then completed a short mental well-being test that looked at optimism, calmness, connection, and coping skills.

Results were stark. Adults who endured verbal abuse were 1.64 times more likely to have poor mental well-being. Those exposed to physical abuse were 1.52 times more likely. Experiencing both raised the risk to 2.15 times. People who faced verbal abuse in youth were also nearly twice as likely to feel socially isolated as adults (13.6% versus 7.7%).

Trends are shifting. Physical abuse has fallen, from about 20.2% among people born in the 1970s to 10% for those born in 2000 or later. But verbal abuse has increased, showing why harsh words deserve the same urgent attention as physical harm.

The takeaway is clear: verbal abuse is not “just words.” It can shape the brain and shadow health for decades, raising risks for anxiety, depression, substance use, and other harms.

If you grew up with verbal abuse, you are not at fault. Talk with a doctor, counselor, or support group. For parents and grandparents, model calm language, set firm limits without insults, and ask for help when stress runs high. Words matter—and they can heal, too.

Source: newatlas.com

Eating Three Servings of French Fries a Week is Associated With a 20% Increased Risk of Developing Type 2 Diabetes, but Eating Similar Amounts of Potatoes Cooked in Other Ways – Boiled, Baked or Mashed – Does Not Substantially Increase the Risk

New research suggests how you cook potatoes matters. In three U.S. studies of 205,000 adults, people who ate three servings of French fries a week had a 20% higher rate of type 2 diabetes. The same amount of baked, boiled, or mashed potatoes was not linked to a rise in risk. Across 40 years, 22,299 developed diabetes.

Potatoes provide fiber, vitamin C, and magnesium. But they are high in starch and can spike blood sugar, especially when fried. After accounting for lifestyle and diet, three weekly servings of total potatoes were linked to a 5% higher diabetes rate. Three servings of fries were linked to a 20% higher rate. Similar servings of baked, boiled, or mashed potatoes were not tied to a significant increase.

What you eat instead also matters. Replacing three servings of total potatoes with whole grains lowered diabetes rates by 8%. Swapping fries for whole grains lowered rates by 19%. Replacing potatoes with white rice raised risk.

This was an observational study and cannot prove cause and effect. Most participants were white health professionals, so the results may not fit everyone.

Takeaway: Keep fries rare. Choose baked, boiled, or mashed potatoes. Prioritize whole grains like oats, brown rice, quinoa, and whole-wheat bread.

Source: bmjgroup.com

✢ A Note From Hem Hero

The information in this health newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment; always consult your healthcare provider with any questions or concerns you may have regarding your health. The publishers are not responsible for any actions taken by the reader based on the information provided.