Virtually all scientists agree that North Americans need to reduce their intake of sugar, but their views on artificial sweeteners are not as clear. Increasing evidence is showing that artificial sweeteners are not benign substitutes for sugar. In a new study, people who took sucralose (an artificial sweetener) for just one week developed signs of insulin resistance and diabetes.
The latest fad diet tells you to try to avoid lectin-rich foods and to buy their products that are supposed to block lectins in the foods that you eat. However, scientific studies show that eating the common foods with high-lectin content is associated with living a long life and avoiding diseases such as heart attacks, certain cancers, and diabetes.
More than 70 percent of North American adults are overweight and almost 50 percent will become diabetic. A new study from China shows that eating more fiber-containing foods encourages growth of bacteria in your colon that can lower high blood sugar levels to normal.
Overweight people who eat mostly whole foods rather than processed foods can lose weight without counting calories or restricting portion sizes. A new study from Stanford showed that restricting processed foods, particularly added sugars and other refined carbohydrates, is more important for weight loss than going low-carb or low-fat.
Most doctors tell patients suffering from osteoporosis to increase their intake of calcium, but the scientific literature shows that calcium pills do not help to prevent or treat bone fractures. This implies that you should get your calcium from foods rich in that mineral. A review of the scientific literature found 18 articles following 363,557 participants for 3 to 23 years showing that yogurt and cheese, but not milk or cream, are associated with decreased risk for hip fractures.
We have known for a long time that high-fiber foods such as vegetables, fruits and seeds are associated with lower risk for heart attacks, strokes, many cancers, obesity, type 2 diabetes, dementia and other diseases. Recent studies on gut bacteria are helping to explain why fiber-rich foods are beneficial.
A review of 33 studies shows that calcium and vitamin D pills do not prevent fractures, regardless of dose. An editorial in the same issue of JAMA states that the evidence is so overwhelming that extra calcium does not prevent fractures that we have to ask ourselves why these products are still so widely used.
Researchers from Denmark performed a detailed survey of studies published between 2005 and 2015 on the associations between egg consumption, cardiovascular diseases and type 2 diabetes.. They concluded that "up to seven eggs per week can safely be consumed, but in patients with established cardiovascular diseases or type 2 diabetes, only with special emphasis on a prudent diet and proper medical treatment."
Our hunter-gatherer ancestors spent all their waking hours scrounging for food and trying to keep from starving to death. They developed a taste for the most calorie-dense foods that satisfied best, such as honey, meats and starchy roots.
The World Cancer Research Fund International Continuous Update Project has released its recent findings from their review of about 400 studies. They found that the risk for colorectal cancer increases by 12 percent for every 100 grams per day of processed meat or red meat.
A study of 4400 North American men and women, ages 45 to 79, followed for eight years, showed that those who ate fried potatoes two or more times a week were at increased risk for dying during the study period, compared to those who ate fried potatoes occasionally. Those who ate potatoes that were not fried had no increased risk of death.
The rate of obesity worldwide has doubled in 73 countries since 1980. Today 30 percent of North Americans and 10 percent of the world's population are obese, an estimated 604 million obese adults and 108 million obese children. A recent article suggests that this world-wide increase in obesity is driven by the huge companies that make processed foods, sugared drinks and refined carbohydrates, and the extensive advertising they do for their products.
Vitamins B6 and B12 have been promoted by the supplement industry for many years, touting benefits such as increased energy and higher metabolism. A new study suggests that these high-dose vitamin supplements are associated with increased risk for lung cancer in men, particularly in smokers.
New research from the University of California-Davis shows how soluble fiber promotes the growth of healthful bacteria in your colon and discourages the growth of harmful bacteria, to improve your immunity and reduce your chances of suffering heart attacks, infections and some cancers.
Several papers have raised concerns about the long-term health effects of artificial sweeteners. In one study, researchers showed that a sweeter-tasting, lower-calorie drink caused people to eat more food, to have higher blood sugar levels and to be more likely to gain weight and become diabetic than a less-sweet, higher-calorie drink.
Sugar added to food affects you differently than sugars in whole fruits and vegetables. Clinical trials in humans and population studies show that sugar added to foods increases risk for diabetes and heart attacks, while sugar in whole fruits does not.
If you take a sugared drink while eating meat, the animal protein reduces your ability to burn off the calories from sugar by more than a third. In this elegant new study, 27 healthy-weight adults spent two full days in a sealed "metabolic room" that measured how many calories their bodies burned each minute by tracking their intake of oxygen and outflow of carbon dioxide and measuring calories lost in their urine.
Nobody has presented good evidence that eating meat from grass-fed animals is more healthful than the meat from corn-fed animals. The main health arguments for eating grass-fed meat are its lower fat content and higher content of omega-3 fatty acids.
Researchers followed 536,000 men and women, ages 50 to 71, for an average 16 years and found that those who ate the most meat from mammals and processed meat had a 26 percent greater risk of dying within the study period than those who ate the least.
The common belief is that increasing salt intake increases urination and the more you urinate, the more fluid you have to drink to replace the fluid that you have lost. However, in 2011, these researchers studied Russian cosmonauts in a human space flight simulation program in Moscow, and were astonished to find that the cosmonauts actually drank less water when their daily salt intake was doubled.
People who take one diet soda a day are nearly three times more likely than non-diet soda drinkers to suffer a stroke or to become demented, according to a study published in Stroke (April 20, 2017). Both sugar drinkers and artificial-sweetener drinkers were at increased risk for having smaller brains and advanced brain aging.
Less than six percent of North Americans suffer from vitamin D deficiency, but nearly 20 percent take vitamin D pills. It is true that it is difficult to get adequate levels of vitamin D from sunshine during the winter months, but vitamin D is not a miracle vitamin that treats and prevents all sorts of diseases.
Researchers at Boston University and Harvard reviewed three studies following more than 225,000 adults over age 50, for eight to twenty years, and showed that being even slightly overweight can increase your risk of dying by six percent, and in those who are obese, by a whopping 73 percent (Annals of Internal Medicine, April...
Milk is a high-sugar drink. We know that D-galactose, a sugar found in milk, causes the same oxidative damage and chronic inflammation that is associated with diabetes, heart attacks, certain cancers and bone loss.
For many years I have recommended oatmeal as the ideal breakfast food. It is filling, does not cause a high rise in blood sugar and is an excellent source of soluble fiber. You can enhance the flavor and nutritional value of your oatmeal by adding your choice of nuts, raisins or other dried fruits,
A review of 95 different studies involving two million people shows that just two and a half servings of fruits and vegetables per day is associated with a 16 percent reduced risk of heart disease, an 18 percent reduced risk of stroke, a four percent reduced risk of cancer and a 15 percent reduced risk of premature death.
Fats are classified by their chemical structures into saturated, polyunsaturated and monounsaturated types. The chemical stability of a fat is determined by its structure. All fats are made of carbon atoms held together by electrical bonds. These bonds can be single bonds that are stable and double bonds that are far less stable. The stability of a fat or oil depends on the number of double bonds between the carbon atoms. The more double bonds, the less stable the fat.