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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...

TMAO: Why Eating Meat or Eggs May Harm You

Colon bacteria convert choline and lecithin into a chemical called TriMethylAmine (TMA), which is absorbed into your bloodstream and travels to your liver where TMA is converted to TriMethlAmine Oxide (TMAO).

Vitamin D Recommendations

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.

More Fiber from Whole Foods is Better

Our food industry works to bring you more and more ultra-processed foods that have little or no fiber, but there is no debate in the scientific community: you should eat lots of plants that have not had their fiber removed. A review commissioned by the World Health Organization (WHO) of 185 prospective studies and 58 clinical trials, covering 4600 adults, shows that for every 8-gram/day increase in dietary fiber, there was up to a 31 percent decrease in deaths from all causes, a 30 percent decrease in deaths from heart attacks, 22 percent reduced risk of stroke, and a 16 percent reduced risk of diabetes, colorectal cancer and breast cancer.

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.

Vitamin and Mineral Pills Cannot Protect You from an Unhealthful Diet

Nobody can correct a faulty diet just by taking pills. A review of 18 studies, following more than two million men and women for an average of 12 years, shows that vitamin and mineral pills do not reduce risk for dying from heart disease or strokes, or even getting a stroke, regardless of age.

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

Should You Eat Breakfast?

Skipping breakfast will not help you lose weight or cause you to gain weight. This month's issue of The American Journal of Clinical Nutrition contains three studies on breakfast. One study shows that whether you eat breakfast or not doesn't affect your weight at all (American Journal of Clinical Nutrition, 2014;100:507-13). Three hundred volunteers...

Energy Drinks

Energy drinks can raise blood pressure and may cause irregular heartbeats, according to a new study conducted at Travis Air Force Base in California.

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).

High Protein Diets May Increase Heart Attack Risk

The Paleo diet and other high-protein diets may be among the more harmful popular diets recommended for weight loss because they: • raise blood levels of TMAO, a marker for increased heart attack risk (European Journal of Nutrition, July 5, 2019:1–14), and • fail to lower high blood sugar even when they promote weight loss ((Evid...

Avocados Linked to Reduced Heart Attack Risk

Whenever you read about a study on health benefits from a specific food or food group, you can bet that there is a food industry organization or lobbying group involved in funding the study, and in promoting favorable results. The avocado is a perfect example. When popular weight loss diets were focusing on cutting back on fats, avocados got a bad reputation because they are a concentrated source of fat and are high in calories compared to most other vegetables and fruits.

New Drugs May Treat Obesity

On May 13, 2022, the U.S. Food and Drug Administration approved tirzepatide (Mounjaro), from Lilly, for the treatment of type 2 diabetes. The drug has not been approved for weight loss, but so far studies show that tirzepatide with a weight loss diet causes significant weight loss in diabetics and sent 50 percent of them into remission as long as they kept taking the drug. The most recent study found that 63 percent of 2,539 obese, non-diabetic adults who were put on a weight loss diet and received tirzepatide once a week achieved at least 20 percent body weight reduction in 72 weeks.

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.

Latest on Eggs

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."

Exercise May Help to Offset Damage from Sugared Drinks

Taking sugared drinks in any form increases risk for heart attacks, but exercise may offset some of the damage. Exercise increases blood flow in people who have even severe blockage of their arteries leading to significant heart disease.

Eat More Fruits and Vegetables

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.

Even Occasional Meat May Be Harmful

Strong data associate eating red and processed meats regularly with increased risk for heart disease, respiratory disease, diabetes, some types of cancers and other diseases, but until now we had no good data to show whether eating small amounts of meat may be harmful. However, this month researchers published a study on 96,000 Seventh-day Adventists which suggests that even small amounts of meat increase risk of death, particularly from heart attacks.

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.

Acrylamide and Advanced Glycation End Products (AGEs)

Acrylamide belongs to a class of chemicals that form advanced glycation end products, also known by their first letters as AGEs. They are a group of molecules that are formed when sugar attaches on protein when starchy foods such as potatoes and grains are cooked in the absence of water at very high temperatures.

No Amount of Overweight is Healthful

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...

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.

Fruits are Healthful Despite Sugar Content

Sugar added to foods increases risk for diabetes and heart attacks, while sugar in whole fruits does not. People who eat lots of fruits and vegetables are at reduced risk for heart attacks and are least likely to die prematurely

High Blood Levels of Vitamin B12 Usually Caused by Eating Meat

A study of 5571 adults found that people who have higher blood levels of vitamin B12 are more likely to die prematurely. Compared to those with lower B12 blood levels, people with higher B12 levels were likely to be fatter and have higher blood pressure, higher cholesterol, and higher blood sugar.

Glycemic Index and Glycemic Load

When you eat a food, your blood sugar level rises. The food that raises blood sugar the highest is pure table sugar. Glycemic index is a ratio of how high a particular food raises blood sugar in comparison to how high table sugar raises blood sugar levels.

Fatty Liver Disease Can Often Be Cured With Lifestyle Changes, Not With Drugs

More than 80 million North Americans suffer from Non-Alcoholic Fatty Liver Disease (NAFLD), and many do not know that they have it because most people with a fatty liver have normal liver function blood tests in the early stages of the disease. The American Association of Clinical Endocrinology, supported by the American Association for the Study of Liver Diseases, has just issued new guidelines for diagnosing and treating NAFLD.

Auto-Immune Diseases and Gut Bacteria

Lifestyle changes that affect gut bacteria may help to prevent and treat auto-immune diseases such as rheumatoid arthritis and psoriasis. More than 50 million Americans suffer from autoimmune diseases that look just like a person has an infection because laboratory tests show that a person has an over-active immunity that is trying to kill some germ.

Diet Shown to Reduce Risk for Dementia

A study from Rush Medical School in Chicago shows that a special diet can reduce the risk for Alzheimer's disease by 53 percent in those who follow the diet rigorously, and by 35 percent in those who follow it and cheat some of the time.

Sweet Potatoes vs White Potatoes

Should you avoid white potatoes and eat sweet potatoes instead? Both white potatoes and sweet potatoes contain a variety of nutrients. Here’s the comparison:

WHOLE Grains are Better than Any Flour

When grains are processed into flour or cereals, the primary concern is loss of nutrients. This is explained in report #N178, Why Flour is Like Sugar. However, if you grind your own grains or use products that are made from the whole grain without discarding anything, you get all or most of the nutrients of the original grain. But grains that have been broken apart in any way will be digested more quickly. That's a big disadvantage for diabetics and dieters.