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.
Many people who want to follow a high-plant diet are concerned about pesticides. The Environmental Protection Agency estimates that 20,000 farmers and their families are poisoned by pesticides each year, but no studies have shown pesticide poisoning from routine consumption of fruits and vegetables.
I have reported before on TMAO (trimethylamine N-oxide) that is produced by certain bacteria in your gut when you eat foods that contain lecithin, carnitine and choline, such as meat, eggs and dairy products. High levels of TMAO in the bloodstream have been associated with increased risk for heart attacks, strokes, clots, diabetes and certain cancers.
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.
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
This week, a study from Spain adds to the evidence that eating any type of meat (red, white processed, cured or organ meat) is associated with increased risk of colon cancer, and that cooking and processing meat increases risk.
A review of studies written since January 2015 shows that you do not benefit from taking high doses of vitamin D or having very high blood levels of that vitamin. The Institute of Medicine recommends that adults need only 600–800 IU of vitamin D per day and that blood levels of hydroxy vitamin D do not need to be higher than 20 ng per milliliter
The United States Public Health Service says that alcohol kills more than 88,000 people in the United States each year, and has shortened the lives of those who died by an average of 30 years. Alcohol also causes one in 10 deaths among working-age adults aged 20-64 years and the health damage it causes costs $223.5 billion, or $1.90 per drink.
A major benefit of losing excess weight is that it lowers high blood sugar levels to reduce your chances of becoming diabetic and suffering a heart attack. However, high-protein diets do not lower blood sugar levels as much as normal-protein diets do and therefore do not prevent diabetes as effectively as diets that are not high in protein.
Since bacteria in your colon eat the same food that you do, what you eat determines which types of bacteria thrive in your colon. These bacteria are a prime driver of how high your blood sugar rises after meals and how many calories you absorb from the food you eat.
n eye-opening new report shows that between 2011 and 2015, Coca-Cola gave more than $6 million a year and PepsiCo gave more than $3 million a year to 96 national health organizations. At the same time, they gave more than $1 million a year to the American Beverage Association, their industry lobbying group, to influence legislation to favor the soda industry and against the interests of public health.
My faith in several of my Harvard mentors during the 1950s and 1960s has been shattered by an article that appeared this week in JAMA Internal Medicine (September 12, 2016). Cristin E. Kearns, a postdoctoral fellow at UCSF, discovered letters in the archives at Harvard, the University of Illinois and other libraries showing that...
Two strong studies show that 1) giving people with heart disease a diet that is high in fruits and vegetables and low in red meat is more effective than taking statin drugs in preventing heart attack deaths, and 2) eating red meat regularly increases risk for death from a heart attack.
Obese people who have taken aspartame or saccharin in the last 24 hours had higher blood sugar rises after taking sugar than those who had not used artificial sweeteners. Lead author Dr. Jennifer Kuk says, "Our study shows that individuals with obesity who consume artificial sweeteners, particularly aspartame, may have worse glucose management than those who don't take sugar substitutes."
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.
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.
Fructose causes more damage than glucose because it is far more likely to deposit fat in your belly, which causes higher blood sugar levels and increases risk for diabetes, heart attacks and death. Glucose is processed by every cell in your body, but almost all fructose is processed only by your liver where most is converted to fatty triglycerides.
Contestants on the television program The Biggest Loser dropped an average of 129 pounds, yet six years later, most have regained more than 70 percent of their lost weight, largely because dieting decreased their ability to burn calories. They now burn about 500 fewer calories each day than would be expected for a person of the same age and weight.
Intermittent fasting does not mean complete avoidance of foods and drinks. Instead, you markedly reduce your intake of food during certain periods. The benefits of intermittent fasting can be seen as long as you significantly reduce your total caloric intake during those periods.
Eating lots of nuts and fruits is associated with reduced risk for diabetes and heart attacks. Nuts are low in absorbable calories and provide many essential nutrients. People who snack regularly on nuts have fewer blood markers for diabetes and arteriosclerosis than the general population, intermittent fasting
In our North American diet, more than 90 percent of the sugar and almost 60 percent of the calories from sugar are consumed in "ultra-processed foods" (BMJ Open, March 9, 2016;6(3)). The U.S. government recommends that you get no more than 10 percent of your calories from added sugars. Yet 71 percent of North American adults take in more than 15 percent of their calories from added sugars. Excess sugar intake leads to weight gain, obesity, diabetes, heart attacks, strokes, certain cancers and tooth decay.
Nobody really knows whether or not eating eggs is safe. We have studies showing that people who eat more than five eggs a week have increased risk for diabetes and breast and colon cancer, but the studies show only that eating eggs is associated with these conditions. We have no studies that show that eggs cause disease in humans.