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Anti-Inflammatory and Pro-Inflammatory Foods

Fruits and vegetables contain polyphenols that help to protect you from chronic inflammation. Chronic inflammation increases risk for certain cancers, heart disease, diabetes and Alzheimer's disease.

Vitamin B12: One Pill You May Need

If you suffer from daytime sleepiness, forgetfulness, confusion, tiredness or muscle weakness, I recommend that you get a blood test for vitamin B12 deficiency, since nerve damage from lack of B12 is not always reversible.

Impossible Burgers and Beyond Meat: Plant-Based Meat Alternatives

Two companies -- Impossible Foods and Beyond Meat -- dominate the market for plant-based burgers that taste like meat. A major concern is that these products have not been tested for long-term safety.

More Controversy On Eggs

Egg yolks are among the richest food sources of cholesterol, and almost 100 million North American adults have high blood cholesterol levels, signifying increased risk for heart attacks. Most of the cholesterol in your body is made by your liver and less comes from the food that you eat.

Benefits of Time-Restricted Eating

In a recent study of time-restricted eating, a group of 19 people with metabolic syndrome (also called pre-diabetes) ate their usual meals but ate only between 8AM and 6PM (10 hours) and took in no calories during the other 14 hours each day.

Weight Loss with Intermittent Fasting

Eating regular meals five days a week and markedly reducing calories for the other two days may be the best way to lose weight and keep it off. This approach to weight loss is called "intermittent fasting." We have some good data on how effective this diet regimen is for animals, but we are just starting to see the results of research on humans. Most of the studies on humans do not ask participants to avoid all food on their "fast" days.

Dangers of Storing Fat in Your Belly

In the last few months, several articles have shown that even if you are not overweight, having excess fat in your belly increases your risk for heart attacks, diabetes and inflammation.

Meat Is Associated with Heart Attacks and Some Types of Cancer

Don't believe the recent headlines suggesting that people can continue to eat their usual amounts of meat without suffering any increase in risk for illness or premature death.

Guide to Vegetable Oils

North Americans eat far more fat than they need, primarily from the vegetable oils that are added to just about every packaged food or fast food meal you can buy, and from our tendency to cook most of our foods in fat. It is harmful to take in a lot of fats from vegetable oils because excessive fat intake can cause high insulin levels and insulin resistance, which can cause diabetes.

Why Intermittent Fasting Works

Intermittent fasting works because it causes repeated "flipping of the metabolic switch." After you have fasted for about 12 hours, you start to lose body fat because your body is forced to change temporarily from its main energy source, glucose (sugar) to fat from the fat stored in your body, and using these fatty acids that are converted to energy to produce ketones that are also used for energy.

Prebiotics and Probiotics in Foods or Supplements

More than 100 trillion bacteria live in your colon. Some are healthful, while others can be harmful. Your healthful bacteria eat the same foods that you do and stay in your colon.

Should You Take Probiotics?

Probiotics are live bacteria and yeasts that can live in your body and help to keep you healthy. Probiotics are available in live-culture fermented foods such as yogurt, kefir (a probiotic milk drink), buttermilk, kombucha (fermented tea), tempeh, miso and natto (fermented soybean products), kimchi, sauerkraut, some pickles, and some fermented cheeses.

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.

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.

How to Pick a Breakfast Cereal

The most healthful cereals are made with whole grains and not much else. If you're trying to lose weight, control cholesterol or diabetes, or just need a lot of energy, your best bet is a hot cooked cereal of whole grains, such as oatmeal; or barley, brown rice or wheat berries cooked and served like oatmeal

Do You Need Vitamin D Pills?

North Americans spent more than $936 million on vitamin D pills in 2017, doctors ordered more than 10 million laboratory tests for vitamin D for Medicare patients at a cost of $365 million in 2016, and 25 percent of older adults take vitamin D supplements. A Kaiser Health News investigation recently reported that the man most responsible for the obsession with vitamin D pills, Boston endocrinologist Michael Holick, has been paid hundreds of thousands of dollars by supplement and drug manufacturers, the indoor-tanning industry and commercial laboratories that run blood tests for vitamin D.

Fiber, a True Superfood

Hundreds of studies done in the last 15 years have shown how your microbiome (gut bacteria) helps you to retain your health, and that what you eat determines the ratio of healthful to harmful types of bacteria in your colon. These bacteria govern your immune system that determines, to a large degree, what diseases you will develop and how long you will live.

Stevia May Affect Gut Bacteria

Amid growing concerns about artificial sweeteners, many of my readers asked whether stevia can also change gut bacteria. Stevia is a sugar substitute extracted from the leaves of a plant, Stevia rebaudiana, and is almost 200 times sweeter than regular table sugar. In 2008, the FDA declared that stevia was safe in foods and beverages.

Best Time to Eat: Just Before or After Exercise

The most healthful time to eat is just before or after you exercise. When you eat any source of sugar, it is used for energy and a small amount is stored in your muscles and liver. All the rest is turned into a fat called triglycerides that is stored as fat, forms plaques in your arteries and blocks insulin receptors which can cause diabetes.

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.

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.

Fiber Wins Again

Two new studies add to the huge body of research showing that perhaps the most important dietary recommendation is to eat lots of fiber, which is found in plants. You keep on gaining health benefits until you reach at least 25 to 29 grams of fiber per day.

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.

Soluble Fiber Added to Processed Foods May Harm You

A recent study showed that processed soluble fiber added to low-fiber foods led to liver cancers in mice, probably by preventing the liver from clearing bile from the body .

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.

Keto Diets Increase Risk for Fatty Liver

The various ketogenic diets that severely restrict all carbohydrates and replace them mostly with fats are associated with increased risk for non-alcoholic fatty liver disease or NAFLD. NAFLD can lead to diabetes, heart attacks, strokes, liver cancer and other cancers.

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.

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.

The More Vegetables, The Better

Researchers followed 38,981 adults for 16 years (1999-2014) and found that those who ate the most vegetables and the widest variety of vegetables, particularly dark green vegetables, had the lowest rate of heart attacks and heart disease. Studies show that many of the impressive health benefits from eating vegetables, beans, whole grains and fruits come from the short chain fatty acids produced when bacteria in your colon ferment soluble fiber from plants.