Poppy seeds have been part of traditional Middle Eastern and Mediterranean diets for thousands of years. In the past decade, both of those diets have become more popular in the US, as the health benefits have come into the limelight.

The seeds themselves come from the poppy plant, which is also associated with opioid medications. This is important to note because poppy seeds may contain small amounts of opioid compounds, which can obscure sensitive drug tests.

Poppy Seed Fiber

Fiber, found in abundance in poppy seeds, is important for the following reasons:

• Helps food progress through the digestive system. This helps avoid constipation and related ailments.
• Glucose control. Fiber can help control glucose levels in the blood, which helps in controlling conditions like diabetes.
• Helps lower LDL cholesterol in the blood. Fiber helps reduce low-density lipoprotein in the blood, a cholesterol associated with heart disease.
• Fills us up. Fiber can be tougher for the body to break down, which can help some people avoid overeating.

Poppy Seed Protein

Protein is important to the body when it comes to repairing cells and tissue. The body also uses protein in other processes like vision, blood clotting, hormones, immune response, and fluid balance.

Poppy seeds are a great source of protein, benefiting from the fact that the protein contained comes in a small package. 

Poppy Seed Risks & Side Effects

In some cases, poppy seeds can contain trace opioid compounds.

“A report from the European Food Safety Authority in 2011 said that poppy plant sap, which manufacturers use to make opioids, can sometimes contaminate the seeds. However, it is also true that food processing, such as cleaning and cooking, can reduce these compounds by around 90%.

To be completely safe, experts recommend that people limit the number of raw poppy seeds they eat to about 1 tbsp per 7 pounds (lb) of body weight. This means that someone who weighs 150 lb, or 70 kilograms, should not eat any more than 7 tbsp of raw poppy seeds at a time.”

The FDA currently has no listed recommendations for poppy seed consumption. It is worth noting, however, that poppy seeds may lead to failed drug tests, depending on the sensitivity of the test and the level of poppy seed consumption.

Poppy seeds can be great sources of nutrients the body needs to stay healthy. They also contain valuable vitamins and minerals including calcium, magnesium, and zinc.

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The effects of high carbohydrate diets on increased body weight and insulin sensitivity are controversial, in part due to some carbohydrates like fiber having positive effects and low-carbohydrate diets can allow men to decrease fiber intake.  A study specifically investigated the role of changes in carbohydrate intake on body composition and insulin resistance to help address this controversy. 

Participants were randomized to either follow a plant-based high-carbohydrate, low-fat (vegan) diet or to maintain their current diet. Dual-energy X-ray absorptiometry was used to measure body composition.

Diets & Obesity

The prevalence of obesity has surpassed epidemic proportions. The WHO estimates that over 1.9 billion adults worldwide have excess body weight. As a result, the prevalence of obesity-related diseases has rapidly increased. Practical and sustainable weight loss strategies are needed.

Poor nutrition habits and diets are leading contributors to obesity, chronic diseases, and premature death, both in the United States and worldwide. It has been estimated that dietary factors including high intakes of processed meat products & sodium along with low intakes of fruits and vegetables are associated with roughly half of cardio-metabolic deaths in the United States.

Diets & Exercise

The study on carbohydrates also assessed a small group of participants who were chosen for a healthier diet and an exercise regimen. These participants were put on the same plant-based, high-carbohydrate, low-fat diet as other study participants, but also had a regular workout routine added to their daily activities.

Research from this study noted that while exercise did help body weight-related issues, it did not have the same level of impact as seen with dietary changes.

Study Results

The joint study noted that increased consumption of carbohydrates and dietary fiber, as part of a plant-based high-carbohydrate, low-fat diet, was associated with reduced body weight and fat mass, and lower prevalence of insulin resistance in overweight individuals. Changes in consumption of total carbohydrates correlated negatively with changes in BMI and volume of visceral fat, even after adjustment for energy intake. 

The results of this study continue to validate the results of many earlier studies noting the positive effects a plant-based diet can have on weight, even if it is considered higher in carbohydrates.  It is important in assessing studies on carbohydrates to understand the amount of fiber, which is a carbohydrate, compared to simple carbs like sugars. 

Research at Biofortis

Biofortis is dedicated to protecting consumer health throughout the world by delivering a wide range of testing and consultancy services to the food, supplement, and nutrition industries. Biofortis supports this mission in two ways—through clinical trials and sensory and consumer insights testing. We specialize in clinical research targeting foods, ingredients, and dietary supplements that affect body structures, function, and overall health. Contact us with any clinical trial or scientific consulting needs.

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Vegan diets have been gaining popularity over the last few decades as a healthy alternative to diets consisting of processed & animal-based foods. Many studies have focused on the differences between a vegan diet and a standard diet with regard to body composition, weight, and insulin sensitivity.

Vegan Diets Vs. Standard Diets

A recent study from April 2022 analyzed data from multiple 16-week periods observing the health of participants. The participants in this study were divided into ‘vegan diet’ and ‘standard’ diet groups. Participants were all evaluated to be ‘healthy’ so the focus was on diets and not relationships with preexisting conditions.

The participants changed their diets to consume foods and amounts of food specified by the research team. The goal was to see how generally healthy people were affected by vegan and standard diets over shorter periods of time.

The vegan diet consisted primarily of:

• Fruits
• Vegetables
• Legumes
• Meat Alternatives
• Whole Grains
• Nuts & Seeds

The standard diet consisted primarily of:

• Fish
• Poultry
• Eggs
• Dairy Products

Effects of a Vegan Diet

The initial effects of the study saw participants’ usual diets increase their intake of plant-based foods and nuts & seeds. Specifically, some foods saw the largest changes in diets & health.

Legume intake was the best food group indicator correlated with general weight loss. Lower-fat foods in the vegan diet were associated with healthier weights and metabolic outcomes.

Dietary intake of fiber and carbohydrates & several types of micronutrients increased in vegan study participants. Increases in fruit, legume, and meat alternatives were also associated with weight loss.

Data from the study suggests that increasing low-fat plant-based foods and minimizing high-fat/highly processed animal-based foods are associated with decreased weight and fat loss. Furthermore, initial conclusions suggest that a low-fat vegan diet can improve overall diet quality and metabolic health.

Diet quality and overall metrics were measured according to the Alternative Healthy Eating Index 2010 (AHEI-2010).

Research at Biofortis

Biofortis is dedicated to protecting consumer health throughout the world by delivering a wide range of testing and consultancy services to the food, supplement, and nutrition industries. Biofortis supports this mission in two ways—through clinical trials and sensory and consumer insights testing. We specialize in clinical research targeting foods, ingredients, and dietary supplements that affect body structures, function, and overall health. Contact us with any clinical trial or scientific consulting needs.

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