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Using microbes to shrink your waist and cardio risks
Hopefully, you’re already taking advantage of the health benefits of probiotics — the good bacteria you get from eating fermented foods like yogurt and sauerkraut.
These bacteria nourish your gut health, boost your immunity and may even help detox heavy metals from your body.
But did you know that probiotics aren’t the only live microorganisms you get from the food you eat?
Live microbes can be found not only in yogurt and other fermented foods — but also in raw fruits and vegetables.
And now, a study has given us the first real-world evidence that consuming more of these live microbes could be the easiest way to not only shrink your waist and BMI, but take down a whole host of health complications with them…
More microbes mean more benefits
Despite the widespread idea that eating live microbes contributes to health, convincing evidence that actually linked these bacteria to health benefits has been lacking.
So researchers at the University of California set out to correct that oversight and prove that eating more microbes daily can pay out big dividends.
The team classified over 9,000 individual foods listed in the US National Health and Nutrition Examination Survey (NHANES) into three categories based on their abundance of live microbes.
They then combed through the food intake data gathered on NHANES participants to determine whether the food they ate may have contained medium or high levels of microbes.
For the last step, they compared that information with various markers of health such as blood pressure and weight.
And the results were clear…
Eating microbes is a recipe for success.
The scientists found that increased consumption of live microbes was associated with:
- Improved blood pressure
- Better blood glucose and insulin
- Lower inflammation
- Lower waist circumference
- Improved body mass index
If you’re familiar with metabolic syndrome, you may already know that all those factors above can add up to major health threats when the numbers are high. So bringing them down not only shrinks your waist but your risk for cardiometabolic threats, like heart disease, diabetes and stroke.
Adding microbes to your diet
According to the researchers, this means eating a wide range of foods, from fermented foods rich in lactic acid bacteria to raw fruits and veggies, offers up environmental microbes that do your body good.
But a word of advice… while you try to eat more of these beneficial foods, eat fewer processed foods. The researchers blamed processed foods for a dramatic reduction in the number of live microbes most people eat daily.
Luckily, getting more live microorganisms in your daily diet is easy. In fact, you probably have many of the foods you need in your pantry or fridge already.
To get more probiotics, you’ll want to up your consumption of yogurt, kefir, sauerkraut, kimchi, tempeh, pickles and tofu.
To make things really easy, you can also take a simple probiotic supplement.
To up your daily consumption of environmental microorganisms, you’ll want to eat more raw apples, berries, carrots, sweet potatoes and other raw fruits and vegetables.
Finally, don’t forget to add in prebiotics.
While probiotics and other live microbes help repopulate your gut bacteria, prebiotics help feed these bacteria so that they can flourish and do their job to improve your health and your weight.
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Evidence for the health benefits of consuming more live microbes – EurekAlert!