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Add Fiber to Fruit Juice?

A study sponsored by PepsiCo showed that adding extra fiber to regular orange juice markedly reduced the usual high rise in peak blood sugar and insulin concentrations in men who were at high risk for diabetes and heart attacks.

Vegan Diet Helps Obese People Lose Weight and Reduce Risk for Type II Diabetes

A vegan diet with no added fats caused 117 obese people, average age 54, to lose 13 pounds over 16 weeks (JAMA Netw Open, Nov 30, 2020;3(11):e2025454). They decreased their risk of becoming diabetic by increasing the rate that they burned calories by more than 14 percent, and reducing insulin resistance.

Bacteria in Your Gut May Determine How Much You Weigh

With the ever-increasing epidemic of obesity in North America, more than 70 percent of adults and almost 20 percent of children are overweight, which increases risk for heart attacks, diabetes, strokes, arthritis, and some types of cancers. A recent review of the world’s scientific literature suggests that obesity is determined to a large degree by the types of bacteria that live in your colon.

Alcohol Has No Health Benefits

A study from New Zealand showed that 30 per cent of alcohol–related deaths were from cancer, and 60 per cent of those deaths were from breast cancer. One third of these deaths were associated with an average of fewer than two drinks a day.

Best Breakfast

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,

How Your Diet Can Help to Prevent Heart Attacks and Cancers

Eating more fruits and vegetables, and restricting meat, egg yolks and non-fermented dairy products, can help to reduce your chances of suffering a heart attack. Eating just two servings of red meat or processed meat per week (not poultry or fish) is associated with increased risk for heart attacks and premature death.

Is It Really Whole Grain?

When the label says "Whole Grain Bread", does that mean it's healthful? How can you tell if a food is made from whole grains or refined grains?

High Doses of Water-Soluble Vitamins May Be Harmful

It is well-known that taking large doses of the fat-soluble vitamins -- A, D, E and K -- can harm you. You may also be harmed by large doses of the water-soluble B vitamins or vitamin C.

Grass-fed vs Corn-fed Meat

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.

Desire for Junk Food is in Your Genes

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.

Little Evidence to Support Taking Probiotics

Probiotics are foods or supplements containing healthful bacteria that pass to your colon when you eat them. The National Center for Complementary and Integrative Health reports that close to four million adults in the U.S. use probiotics.

Nitrates: One Reason to Eat Lots of Vegetables

Nitrates from the foods you eat can be converted in your body to nitric oxide, which widens blood vessels to increase blood flow throughout your body, to improve exercise tolerance and to help prevent heart disease and to lower high blood pressure

Cheese and Yogurt are OK, but Milk is a High Sugar Drink

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.

Low Vitamin B12 May Increase Risk for Bleeding Strokes

A surprising study from the UK shows that vegetarians and pescatarians (those who eat fish but not meat) appear to be at increased risk for suffering bleeding strokes, even though they are at reduced risk for heart attacks and are not at increased risk for clotting strokes.

Eat WHOLE Grains, Not Flour

Whole grains reduce risk for overweight, diabetes and heart attacks, whereas refined foods made from flour increase risk for these conditions. Researchers followed 54,871 Danish adults, aged 50-64, for almost 15 years and found that those who ate a lot of whole grains, particularly rye and oats, had far fewer heart attacks

Processed Foods Linked to Heart Disease

Researchers at the U.S. Centers for Disease Control and Prevention (CDC) found that for every five percent increase in calories from ultra-processed foods, there is increased risk for heart attacks and strokes. Taking in 70 percent of calories from processed foods doubles heart attack risk factors.

Whole (Unrefined) Grains Are Healthful

Unrefined whole grains are healthful and promote the growth of healthful colon bacteria that form short chain fatty acids (SCFAs), which help to prevent heart disease, particularly if you are overweight or have high blood sugar levels. The Prospective Urban and Rural Epidemiological (PURE) study confirms many others that show that eating a lot of refined grains is associated with increased risk for heart attacks.

Artificial Sweeteners Are Not Benign

Researchers followed 104,760 participants and found that people who drink large amounts of either sugared drinks or artificially sweetened beverages are at increased risk for developing new heart disease such as stroke, transient ischemic attacks (TIAs), heart attacks or acute coronary syndrome

Soluble and Insoluble Fiber

Fiber is the indigestible structural material of plants that is found in all fruits, vegetables, whole grains, beans, nuts and other seeds. Before food can be absorbed from your intestines into your bloodstream, it must be broken down into basic building blocks. Since you lack the intestinal enzymes to break down fiber into its building blocks of basic sugars, you do not absorb fiber in your upper intestines. Fiber passes through your intestines into your colon where soluble and insoluble fiber are treated differently by the bacteria in your colon.

How Excess Salt Affects You

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.

Low-Fat Milk is Not More Healthful than Whole Milk

A recent study from a group of highly-respected scientists shows that the fats in milk are unlikely to cause heart attacks and that fermented milk products such as cheese and yogurt may actually help to prevent heart attacks. Most previous studies on milk have depended on self-reporting, which is known to give inaccurate and often biased results. Instead, this study measured dairy fats in the subjects' bloodstreams to prove exactly how much dairy they had consumed.

Convert White Fat Cells into Fat-Burning Brown Fat Cells

In childhood, you have more than 30 billion fat cells in your body and that number remains essentially the same for the rest of your life. You gain weight by filling fat cells with fat and you lose weight by emptying them.

Why Whole Grains are Healthful

A popular book, Grain Brain, claims that carbohydrates are "destroying your brain". He says that "even healthy ones like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, and much more". A similar book, Wheat Belly, makes many of the same claims. Most of these authors' arguments against eating carbohydrates are based on data about refined carbohydrates and excess calories.

Red Meat, Neu5Gc and Risk for Cancer

This year, researchers have identified the CMAH gene in meat, dairy, and even caviar from some fish that produces a sugar-protein called Neu5Gc, which may explain the association between eating red meat and increased risk for certain cancers. We do not have an explanation for the association between eating meat from mammals and various diseases in humans, but a leading theory was offered by Ajit Varki in 1982 when he discovered a sugar-protein on the surface of all cell membranes in mammals except humans. He called this sugar-protein Neu5Gc.

Why I STILL Restrict Meat, Eggs and Milk

TMAO May Explain the Risk in Eating Red Meat, Eggs or Milk. Red meat, eggs and milk contain lecithin, and lecithin is broken down into another chemical called choline. Your intestinal bacteria use choline as a source for their energy and then release a breakdown product called TMAO (trimethylamine oxide).

Avoid Both Low Carb and High Carb Diets

In a new study from Japan, researchers found that both a low-carbohydrate/high animal protein diet and a high-carbohydrate/low animal protein diet were equally associated with increased death rates

Long Total Fasts May Be Harmful

A study from Brazil found that having rats fast for 24 hours on alternate days increased their belly fat and interfered with the ability of insulin to control blood sugar levels. One of the most effective ways to lose weight is "intermittent fasting", but this study suggests that doctors need to be careful about the type of "fasting" they recommend to their patients.

What You Eat, Not Your Genes, Determines Your Microbiome

The hottest area of medical research today may well be on the bacteria that live in your gut to affect how much you weigh, how long you live, and your susceptibility to many diseases. In the largest and most complete study of its kind ever, researchers analyzed genes of colon bacteria from 1,046 healthy Israelis and found that the bacterial composition of your colon is determined primarily by your lifestyle and what you eat, and has less than a two percent association with your genes.

How Eating Less May Prolong Life

Restricting calories, even in non-obese people, reduces inflammation, helps to prevent cancers and increases autophagy. Autophagy or cellular recycling extends the lives of many different species. Autophagy means "self-eating." When a cell dies, the body has a quick way to break down the dead cell’s parts (protein-making, power-generating and transport systems) into small molecules that can be reassembled to be used for making new cell parts.

Drink Water Instead of Sweetened Drinks

The Nurses' Health study and The Health Professional's Follow-Up study, two of the largest studies on the subject, show that sugar-sweetened beverages are associated with increased risk for heart attacks, diabetes, obesity and high blood pressure, and the more sugar-sweetened beverages you take in, the more likely you are to suffer from these diseases