Bugs are tromped, stomped and sprayed to a fare-thee-well in this country. But around the globe, they’re often prized as a tasty food. It’s estimated that 9.5 billion caterpillars are harvested each year in southern Africa, bringing in $85 million in sales. And in Mexico, maguey worms can end up in a tortilla or at the bottom of a bottle of mezcal.
We’re advocating for another pair of “bugs,” Lactobacillus johnsonii and Lactobacillus gasseri that researchers from Oregon State University say are able to help prevent and treat Type 2 diabetes. These probiotic bacteria are just two of the scores of Lactobacilli that work to keep your gut, body and brain healthy. And these -- johnsonii and gasseri -- seem to have a special relationship with your liver cells’ power centers (mitochondria). That special interaction allows them to optimize the metabolism of glucose and fats in your body. As a result, ingesting them is associated with a lower body weight and a better management of glucose levels after you eat something -- two important factors in preventing or controlling diabetes.
These Lactobacilli are found in various probiotic supplements (read the labels) and you can increase your chance of ingesting them by eating a wide range of probiotic foods. One example is the fermented drink kefir which can contain up to 61 strains of bacteria and yeasts. You can also support their good works by feeding your gut bacteria prebiotics (they gotta eat too), such as Jerusalem artichokes, chicory root, garlic, onions and oats.
More veggies, less blues
In 1940, when Franklin Roosevelt said, “Human kindness has never weakened the stamina or softened the fiber of a free people,” science had not yet discovered the connection between a fiber-rich diet and a positive outlook. But we’re betting he knew that the fiber that makes up your good nature is as beneficial to your well-being as the fiber found in broccoli and 100% whole grains.
According to a study published in the journal Menopause, soluble and insoluble vegetable fibers boost positive neurotransmitter functioning, reducing your risk for depression. And the more high-fiber foods you eat, the more you lower your risk for the blues. The research suggests that it’s because eating fiber changes and improves your gut microbiome.
The researchers from South Korea say this is especially true for premenopausal women. They surmise that older women may get less of a mood-boost from fiber because once estrogen levels decline, the gut biome’s makeup changes. Then it takes more than fiber to keep your gut-brain connection on track.
To beat the blues (pre- or postmenopause) try exercise; stress reduction practices like yoga, meditation and tai chi; eating prebiotic and probiotic foods (nondairy yogurt, sauerkraut, kefir, kimchi, etc.); and taking probiotic supplements, in addition to eating a high-fiber diet.
The Cleveland Clinic says the best fiber-rich foods include beans, lentils, chickpeas, barley, berries, Brussels sprouts and artichoke hearts. Try the tasty recipes for them in Dr. Mike’s “What to Eat When Cookbook” -- there’s Avocado Tapenade Bruschetta, Lentil Dumplings, Roasted Brussels Sprouts and more.
