Blow to Low Carb Diet as Landmark Study Finds High Fiber Cuts Heart Disease Risk- But It Matters Where the Fiber Comes From!Posted: January 14, 2019
Eating more fiber, found in fruits, vegetables, herbs as well as nuts and pulses, will cut people’s chances of heart disease and early death, according to a landmark review commissioned by the World Health Organization. Many organizations recommend more grains and breads, but these are mostly empty carbs. You want 80% of the volume of food you eat each day to be fruits, veggies, salads and herbs. This will give you the fiber you need as well as an abundance of nutrients, enzymes and phyto-chemicals.
The authors of the review, which will inform forthcoming WHO guidelines, say their findings are good news – but incompatible with fashionable low-carb diets.
The research is led by Prof Jim Mann’s team at the University of Otago in New Zealand, who also carried out the major review that informed WHO guidance on curbing sugar in the diet, leading to sugar taxes around the world.
Sugar is a “bad” carbohydrate, but fiber is found in “good” carbohydrates such as fruits, vegetables, salads and herbs. However, the overwhelming backlash against sugar has led to popular diets that reject carbohydrates, including the fibrous sort that can, say the scientists, save lives.
Mann told the Guardian that the research “does contribute to the debate considerably. Here we have got very strong evidence that a high-fiber diet, which for the majority of people is at least high-ish in carbohydrates, has an enormous protective effect – a wide range of diseases including diabetes, cardiovascular disease and cancer benefit from a high-carbohydrate diet.”
But he said it would not end the “diet wars”, because there were so many vested interests involved. “It’s twofold. There is the commercial vested interest, which there is an enormous amount of from chefs and celebrity chefs and so on. And there is also the professional vested interest.” This included some doctors and scientists, he said.
The review found that we should be eating at least 25g to 29g of fiber a day, with indications that over 30g is even better. Most people in the world manage less than 20g.
Among those who ate the most fiber, the analysis found a 15-30% reduction in deaths from all causes, as well as those related to the heart, compared with those eating the least fiber.
Coronary heart disease, stroke, type 2 diabetes and colorectal cancer were reduced by 16-24%. The results mean 13 fewer deaths and six fewer cases of coronary heart disease for every 1,000 people who eat high-fiber foods compared with those who do not.
Minimally processed fibrous foods can also help people lose weight. “The randomised controlled trials involving an increase in the intake of fruits and vegetables showed reduction in body weight and cholesterol,” says the paper published in the Lancet medical journal.
“Fiber-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favorably influence lipid and
The researchers investigated 185 observational studies containing data that related to 135m person years, as well as 58 clinical trials involving 4,635 adults. For every 8g increase in dietary fiber eaten per day, total deaths and incidences of coronary heart disease, type 2 diabetes and colorectal cancer decreased by 5-27%. Protection against stroke and breast cancer also increased.
In a comment piece in the Lancet, Prof Gary Frost from Imperial College London said the analysis “provides compelling evidence that dietary fiber from fruits and vegetables major determinants of numerous health outcomes and should form part of public health policy”.
But only 9% of the UK population eat the large amounts of fiber outlined in the paper, he said, and “public health bodies face considerable challenges altering intake at the population level”.
Other scientists backed the findings and said the public should eat more fiber. “It is a concern that the fiber consumption in the UK is on average, currently much less than [30g a day]. It is also worrying that otherwise healthy consumers who try to follow popular diets low in carbohydrate will find it very difficult to achieve a healthy level of fiber intake,” said Dr Ian Johnson, emeritus fellow at the Quadram Institute Bioscience.
Prof Nita Forouhi of Cambridge University’s MRC epidemiology unit said the findings “do imply that, though increasingly popular in the community at large, any dietary regimes that recommend very low-carbohydrate diets should consider the opportunity cost of missing out on fiber from whole grains”.
When it came to carbohydrates, she said, “the quality matters very much, over and above the debate on quantity. Wholegrain foods are typically high in fiber, and this research provides further evidence to highlight their importance and support a shift in our diets from processed and refined foods in the food supply chain towards more fiber-rich fruits and vegetables.”
4 large egg whites
2 tablespoons plus 1 teaspoon arrowroot powder
4 whole boneless, skinless chicken thighs, cut into bite-sized pieces
1/3 cup orange juice concentrate
1 teaspoon orange zest
1 tablespoon soy sauce
1 tablespoon honey
1 tablespoon rice vinegar
¼ teaspoon sesame oil
½ teaspoon salt
¼ teaspoon crushed red pepper
1 clove garlic, pressed
2 teaspoons minced ginger
¼ cup water
3 tablespoons vegetable oil
2 whole green onions, sliced
1 teaspoon toasted sesame seeds
- Using a large bowl, whisk together the egg whites and 2 Tablespoons arrowroot until frothy. Place the chicken in the bowl and coat with the egg mixture. Allow the chicken to sit and soak up the mixture for about 5 minutes.
- Warm a nonstick large skillet on the stove. Place the orange juice, soy sauce, sugar, vinegar, sesame oil, salt, crushed pepper, garlic and ginger into the pan. Whisk together and heat until boiling. Turn the temperature down to low; cover, and allow the sauce to simmer for 3 or 4 minutes.
- Combine the water and remaining arrowroot in a mixing bowl, and stir until the arrowroot is dissolved. Stir with the whisk as you slowly add the water to the sauce. You may add more water, such as 2 to 3 tablespoons, if the sauce becomes too thick for your liking.
- In a large skillet, heat the vegetable oil. Add the chicken to the oil in small batches. Stir the chicken around the pan with a wooden spoon for 3 to 4 minutes, so that it cooks evenly. Drain the cooked chicken on clean paper towels.
- Once all of the chicken is cooked, toss it in the sauce until it is well coated. Garnish with toasted sesame seeds and sliced green onion.
Orange chicken is traditionally served over white rice, but you may substitute sides as you like. Some pairing suggestions include sautéed spinach, steamed broccoli, rice noodles and vegetable spring rolls.
Keto, Paleo, Weight Watchers, Vegan, Vegetarian…all are belief systems. You need tradition Nutrition, healthy mix of fats, proteins and fruits and veggies! AND plenty of herb and spices, their depth of nutrition is amazing!
I came across an article this morning that promised a 3 Day Keto Diet Plan for under $30. You can read the article here-
Let’s do a Nutrition Breakdown!
Day One- Breakfast- 2 Eggs Baked in Avocado Halves
Lunch- Creamed Kale
Dinner- Pesto Zucchini Noodles
Yep, that is the whole day of food that they recommend! Absurd!
Nutrition- 1395 calories- way too low to meet your energy or nutrient needs.
66% Fat- too high!
12% Protein- too low.
Too low in zinc, Vitamin C, drastically too low in B12, too low in B1, B2.
Let’s look at Day 2; Breakfast- fasting, no food
Lunch- 4 cups roasted cauliflower with olive oil and lemon juice
Dinner – 2 eggs with spinach,Kalamata olives and some nut cheese.
Nutrition; 542 calories- absolutely ridiculous!
61% fat – too high, and most of the fat was monounsaturated fats (not healthy and will lead to sticky blood lipids)
16% protein- no where near enough!
44% of needed potassium, 30% of needed fiber, 19% of needed calcium (YIKES!!), 28% of needed iron, 18% of zinc, 10% of needed Vitamin C, 72& of Vitamin D, 45% of needed Vitamin A, ALL B Vitamins were less than half of what was needed per day!
You can’t restrict calories and be healthy. Period. You need a minimum of 1800 calories a day to meet your nutrient needs. Each meal should include a mix of raw and cooked foods. You need three square meals a day. It is ok to eat only fruits and veggies for a month to do a detox, but any more than that and you will develop nutrient deficiencies.
HERE is a perfect day, nutrient and calorie wise;
2 whole eggs (omelet) with mushrooms, onions, peppers, fresh salsa
1 teaspoon butter
½ cup blueberries, watermelon, bananas, or fruit salad.
Midmorning- 12 ounce smoothie with lots of Baby greens (preferably microgreens) *
4 ounces salmon
4 cups romaine lettuce
1 teaspoon olive oil
3 tablespoons balsamic vinegar
1/3 cup onions
1/3 cup black olives
1/2 cup shredded red cabbage
1 cup tomatoes
1 tablespoon walnuts
1/2 cup cucumber
6 ounces seafood, eggs or chicken most nights, mix it up with some other kind of meat as long as it’s totally organic! Beef once a month
1 sweet potato
2 cups spinach, Swiss chard, Beet greens, collards,
2 tablespoons onion
3 slices tomato
1 tablespoon butter
6 ounces red wine
I am offering a 6 Weeks Nutrition Class beginning January 16th at Riverside Park United Methodist Church. We will study the basics of nutrition; how to meet your nutrient needs, how to lose weight, how to shop, eat out and many tips as to meal planning and cooking. Class is limited to 12 students, so sign up today!
I will review food diaries between classes to help you get on track.
Here is the link to register- (sign up before the 9th and get $5.00 off. https://riversideparkumc.com/ministry/community-classes
It’s been a confusing few decades; low fat or not, are eggs healthy, what about fats, why NOT cook with olive oil?
Americans are confused. What IS great nutrition? What about calories? Why can’t I lose weight, I exercise a lot?
These are just a few of the question I am asked all of the time from my clients. Americans simply do not know what they should eat each day. We have listened to the FDA for several decades telling us how to eat. First we were told that vegetarianism was the way to go. Then all we heard about for 20+ years was that we should eat low fat, avoid eggs, avoid animal fats…
NONE of which is true!
Low fat has lead us to the epidemic in cancer, depression and learning disabilities. We are 36 in the world for infant mortality, we have an epidemic in obesity. Out life span, for the first time in our history is actually going down!
So what should you eat each day? A moderate amount of animal fats, small amounts of vegetables oils (such as olive oils, but NEVER heated), about 4 to 6 ounces of protein at each meal and the remaining calories should all come from vegetables, fruits and nuts.
Speaking of calories, lowering calories does not make you lose weight. It makes you stay in starvation mode. Starvation mode is when your body hangs on to every single calorie you take in to try to nourish you as well as possible. Remember that mother nature just wants to keep us well nourishes long enough for us to breed. So losing weight on 1400 calories a day doesn’t work. If it did then we would all be at our recommended weight as the average American takes in only about 1400 calories a day. And a lot of those calories are not from whole, healthy foods.
So eat like our grandparents, or maybe your great grandparents did. Three healthy meals a day. Eat some raw feed with each meal, a salad or sliced tomatoes are great. Avoid grains, dairy and soy. An omelet with spinach and salsa and a bowl of fruit make a great breakfast. A high quality protein at the other two meals, a green leafy at each meal, a salad, plenty of low glycemic veggies and some fruit for snacks ate all you really need to heal, stay in great health and have plenty of energy. You need about 1700 to 2000 calories a day, depending on your size and activity level.
Stay away from foods that come in cans or boxes. Make it as fresh and organic as you can.
You can also work with me to help you make the changes, and/or use my wonderful Meal Delivery Service. Cal;l me today with questions!
High blood pressure affects more than a quarter of all adults. The condition, which is also known as hypertension, puts extra stress on blood vessels and vital organs. Making some diet or lifestyle changes could lower your chances of developing high blood pressure symptoms. These are the best foods add to your weekly shopping list, to reduce your risk of hypertension.
Pomegranate, or even pomegranate juice, could slash your caches of having high blood pressure, scientists have claimed. Drinking more than a cup of pomegranate juice every day for four weeks could lower both diastolic and systolic blood pressure, they said. It’s not entirely clear what causes the drop in blood pressure, but it’s believed to be caused by its high potassium and polyphenol content.
Beetroot juice could have a positive effect at reducing blood pressure, according to the University of California, Berkeley. “Beets naturally contain nitrates, which ease blood pressure,” it said. Its comments came after a 2013 study revealed beetroot juice could reduce blood pressure just six hours after drinking. The juice had a greater effect on men than women, the scientists claimed.
Just one or two servings of pistachios every day could lower blood pressure, studies have revealed. The nuts may help to dilate blood vessels, and thus, lower hypertension risk. Dark chocolate, or other cocoa products, may help to cut hypertension risk. “Consuming dark chocolate or cocoa products rich in flavanols was linked with some reduction in systolic or diastolic blood pressure among people with hypertension,” said Berkeley. “Other research has shown that polyphenols [especially flavanols] in cocoa products are associated with the formation of nitric oxide, a substance that widens blood vessels and eases blood flow.”
Olive oil could lower both systolic and diastolic blood pressure, researchers claimed. Women could benefit most by adding more olive oil to their diet, they revealed. Look out for olive oil with polyphenols for the biggest antihypertensive effect, said Berkeley.
Stay at your recommended weight.
Lower your sodium intake, avoid canned goods and processed foods.
Exercise more, stay active!
Avoid smoking and all alcohol
Follow a diet that meets all of your nutrient needs. You need 1800 calories a day from WHOLE FOODS!
Eliminate dairy and all grains.
Eat, vegetables abundantly, eat fruit, high quality proteins (preferably organic), nuts and seeds.
By Julia Belluz,
Americans love a quick health fix in pill form: something to protect against illness, with minimal effort. For years, one of the go-to supplements has been vitamin D, thought to do everything from preventing cancer to strengthening bones.
Some bad news: Yet another big meta-study adds to the pile of evidence that it’s useless for most people.
The new research, published in Lancet Diabetes & Endocrinology, looked at 81 randomized trials on whether vitamin D prevents fractures and falls, and improves bone mineral density in adults.
The findings of the review were unequivocal. “There is little justification for the use of vitamin D supplements to maintain or improve musculoskeletal health,” the authors wrote, except in rare cases when patients are at high risk of or being treated for rickets and osteomalacia.
“Something like 40 percent of older adults in the US take vitamin D supplements because they think it’s going to prevent against fractures and falls or cancer,” said Alison Avenell, the clinical chair of health services research at the University of Aberdeen and an author on the Lancet study, “and we’re saying the supplements for fractures and falls aren’t going to do that.”
This new research builds on previous meta-studies and the large-scale randomized trials that have shown the fat-soluble hormone doesn’t prevent fractures and may not have a role in preventing cancer, but can increase the risk of kidney stones when taken along with calcium.
Of course, there are some cases when supplementation can be helpful: During pregnancy, for example, or for people who have been diagnosed with health conditions that may lead to vitamin deficiencies, like liver disease or multiple sclerosis. People who don’t get into the sun at all, like the homebound or institutionalized, may also be prescribed a supplement.
But for a health boost in people with no symptoms of deficiency, the tablet shows so little utility that doctors are even questioning why we bother measuring vitamin D levels in people who aren’t at risk of deficiency. Most of us actually get enough vitamin D without even trying.
So why all the hype about vitamin D?
The hype about the vitamin during the past two decades started with early vitamin D science. Before researchers run randomized controlled trials, they often look for links between health outcomes and exposures in large-scale population research called observational studies. And early observational research on the benefits of vitamin D uncovered associations between higher levels of vitamin D intake and a range of health benefits.
But the studies could only tell about correlations between vitamin D exposure and disease outcomes, not whether one caused the other. Still, they were enough to fuel media hype. Dr. Oz called the supplement “the number one thing you need more of.” And the vitamin D industry helped create a craze by paying prominent doctors to expound on the benefits of testing and supplementation for everyone.
But more recent randomized trials — that introduce vitamin D to one group and compare that group with a control group — have shown little or unclear benefit for both vitamin D testing and supplementation in the general population. And reviews that take these trials together to come to more fully supported conclusions, like the new Lancet paper, are similarly lackluster.
In 2010, the Institute of Medicine (now known as the National Academy of Medicine) brought together an expert committee to review the evidence on the vitamin and figure out whether there was a widespread deficiency problem in North America. According to the 14-member panel, 97.5 percent of the population got an adequate amount of vitamin D from diet and the sun. (Vitamin D occurs naturally in fatty fish such as salmon and tuna, beef liver, cheese, and egg yolks. It’s also found in fortified foods such as milk, orange juice, and cereal.)
“You are at risk of D deficiency only if you have no sun exposure, live above 55 degrees latitude, and do not eat vitamin D-fortified foods or fluids [like milk],” said Chris Gallagher, a professor of Medicine at Creighton University, who wrote a comment about the new Lancetpaper. “About 80 to 90 percent of vitamin D comes from sunlight, and even 15 minutes in the midday will boost vitamin D levels to a good level.”
Still, testing and supplementation have exploded in the US. Between 2000 and 2010, the amount Medicare spent on vitamin D testing rose 83-fold, making the test Medicare’s fifth most popular after cholesterol. All that screening also led to an explosion in vitamin D supplement use, and millions of Americans now pop daily vitamin D pills.
When I asked Avenell what she thinks about the fact that so many people are diagnosed with deficiencies, she said, “It can’t be the case that just about the entire population is deficient in Vitamin D. It’s such an important nutrient, the body must have ways of making sure it doesn’t get short.”