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Even Small Amounts of Alcohol Can Increase Risks for Cancer and Heart Attacks

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.

High Protein Diets Do Not Lower Blood Sugar

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.

How Gut Bacteria Affect Weight

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.

Big Sugar Does It Again

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.

Eat Nuts, Live Longer

People who ate nuts five times a week had a significantly lower rate of heart disease than those who ate less or none. The rate of heart disease decreased by 10 percent for every serving per week of increased intake of nuts.

Big Sugar Paid Harvard to Say that Sugar is Healthful

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...

More Reasons to Eat Plants

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.

Healthful Fats

A report from the Nurses' Health Study and the Health Professionals Follow-up Study of more than 126,000 men and women who have been followed for 32 years shows that increasing total fat intake is associated with decreasing risk of death.

Artificial Sweeteners Linked to Higher Blood Sugar Levels

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."

Do Vegetarians Live Longer?

Three recent large studies provide more support for a primarily plant-based diet. Two of the studies compared dietary protein from plants and animals and the third one compared dietary fats from plant or animal sources.

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.

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.

Two Clues to the Obesity Epidemic

Certain bacteria in your colon may turn dietary fat into body fat to make you fat, and antibiotics may alter gut bacteria to a larger proportion of the types that make you fat

Fructose is the Worst Sugar

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.

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.

Gluten-Free Diets Can Harm

Two studies in prestigious medical journals show that gluten-free diets can cause nutritional deficiencies in all age groups (Clinical Nutrition, published online May 7, 2016) and interfere with growth and development in children.

Don’t Count Calories

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.

Why We Use Intermittent Fasting

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.

Snack On Nuts Fruits and Vegetables

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

Ultra-Processed Foods

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.

Eggs: New Review of Studies

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.

Will Gluten-Free Make You Feel Better?

Gluten is a group of proteins found in wheat, rye and barley that causes about two percent of North Americans to become sick: those with celiac disease or gluten allergies. In spite of all its bad publicity from authors of popular diet books, gluten may actually offer health benefits to the remainder of the population.

Check Those Fish Oil Pills

Fish oil pills are among the most unstable supplements on the market because the oil oxidizes quickly when exposed to oxygen. Fish oils contain omega-3 fatty acids that are unusually susceptible to being oxidized to products that can be harmful.

New Dietary Guidelines

the Dietary Guidelines issued in January 2016 by the U.S. Department of Agriculture and the Department of Health and Human Services recommend * restricting sugar, salt, saturated fat, and trans fats, and eating more fruits, vegetables, whole grains, lean meat, and low-fat foods. The recommendation to eat lean meat has caused the most criticism by scientists.

Hidden Sugars

The average North American takes in 150 to 200 pounds of sugar a year. Most of your sugar intake comes from added sugars in drinks and packaged, frozen and canned foods that you buy in grocery stores or eat in restaurants. More than 75 percent of the packaged foods in your grocery store have added sugar in them. Many of these foods do not taste particularly sweet, so you don't even realize that you are eating sugars.

Good Fats in Nuts

Nuts are a rich source of fat, but the fat in nuts is absorbed very poorly (Am J Clin Nutr, Jan, 2015;101(1):25-33). For example, the fat in almonds is located inside the cells of the almond kernel. Even after prolonged chewing, most of the almond cells remained intact and the fat is still inside the cells. Humans lack the enzymes to break down these cell walls. You have to liberate fat from inside cells to absorb it into your body.

Whole Milk or Skim? Cheese and Yogurt are Better

All types of milk and milk products are high in sugar, unless the milk is fermented to make yogurt or cheese. Skim milk may be more harmful to your health than whole milk because skim milk may have higher levels of a sugar called galactose that causes inflammation.

The Saturated Fat Debate

Have recent headlines made you believe that you can eat unlimited amounts of saturated fat in red meat and dairy products? I hope not. A recent study from Harvard School of Public Health shows that when people replace five percent of calories from saturated fats with the same amount of calories from:polyunsaturated fats, they gain a 25 percent reduction in heart disease

Calcium Pills Do Not Prevent Fractures

In light of the overwhelming evidence that extra dietary calcium does not prevent fractures, it is very puzzling that many medical and public health organizations still recommend extra calcium

Coca Cola Pays to Convince You that Sugared Drinks are Safe

Sugared drinks are associated with increased risk for obesity, diabetes, heart attacks, certain cancers and premature death (J Am Coll Cardiol, 2015;66(14):1615-1624). Yet Coca Cola has given more than 118 million dollars to prestigious health research institutions, athletic groups, disease foundations, cancer and diabetes organizations and university researchers over the last five years. These...