Hooray For Carbs…Not All of Them!

Hooray For Carbs…Not All of Them!

by | Feb 23, 2020 | Blog | 0 comments

Carbohydrates are essentially sugar that come in different forms such as simple sugars, starches and fiber. Though they have other functions, the main job of carbohydrates is to provide energy. Carbohydrates come in all shapes and sizes and though most people think of bread and pasta as the main source of carbs, it’s important to remember that most people, like 99.9%, can get all of the carbs they need through whole fruits and vegetables. Carbohydrates are broken down into simple and complex, the difference being how many sugar molecules they contain. Simple sugars only contain 1-2 sugar molecules which means they can be broken down and absorbed very quickly. Complex carbohydrates have 3 or more sugar molecules so they take longer to digest. 

Simple Sugars

Simple sugars are divided into monosaccharides, meaning they only contain one sugar molecule, and disaccharides, which contain 2 sugar molecules. Monosaccharides can’t be broken down any further and so can be absorbed into the bloodstream quickly, except for fructose (see next weeks blog on Fructose…Friend or Foe?). There are 3 types of monosaccharides:  glucose, fructose which is the primary sugar found in fruit, and galactose which is the primary sugar found in dairy products

Disaccharides are made up of 2 monosaccharides. The bond between the 2 molecules has to be broken down before the sugar molecules can be absorbed. There are primarily 3 types of disaccharides: sucrose (glucose + fructose),or table sugar which is derived from sugarcane or sugar beets. Lactose (glucose + galactose), the sugar that is found in milk, and maltose (glucose + glucose), which is found in malt beverages such as beer and malt liquor.

Complex Carbohydrates

Complex carbohydrates are made up of sugar molecules that are linked together to form long, complex chains. They are typically found in peas, beans, whole grains and vegetables. Because of the complexity of these carbs, they take longer to digest and don’t spike your blood as high as simple sugars. Complex carbohydrates are divided into starch and fiber.

Starch

Starch is made by plants and is made up of chains of glucose. It is soluble in water and is typically used as a thickening agent in many processed foods because it is tasteless and odorless. The 4 major resources of starch in the US are corn, potatoes, rice and wheat. Starch that is absorbed from the small intestine will raise your blood sugar. However, some starch doesn’t get absorbed and continues to the colon, this is called resistant starch.  Resistant starch functions like soluble, fermentable fiber. When it reaches the colon, it provides food for your microbiome, otherwise known as a prebiotic. When the bacteria digest the resistant starch, they produce short-chain fatty acids, especially butyrate, that have been shown to decrease rates of colon cancer. Some good sources of resistant starch are seeds, whole grains, legumes and green (unripe) bananas.

Fiber

Fiber is the part of the plant that your body can’t digest or absorb. It passes unchanged through your digestive system.  Soluble fiber is fermented by the bacteria in your colon and so acts much like resistant starch.  Sources of soluble fiber are beans, greens and potatoes. Insoluble fiber can’t be fermented by the bacteria in the colon but it does retain a lot of water so it’s known for promoting normal bowel movements. All food derived from plants will have some of each of these types of fiber, but at varying amounts. True whole grain is 90% insoluble fiber while oats are 50/50. There is no doubt that people with high fiber diets have less digestive issues and a lower risk of colon cancer. 

So why are carbs so bad?

Carbs aren’t bad for you, in fact they are essential for life. They provide energy for your cells as well as perform other vital functions in your body. The problem lies in the type and amount of carbs you consume. Simple carbs will release a large amount of glucose quickly and will lead to a spike in your blood sugar. The problem is that your blood sugar levels will then come crashing down. The glucose levels will drop so low that you may feel shaky and fatigued. Your brain will then direct you to eat more simple carbs to stabilize your blood sugar level and the whole cycle starts all over again. Complex carbs will also increase your blood glucose levels but not as high or quickly as simple carbs.

Though complex carbs can contain high levels of vitamins and minerals, the extensive processing typically done to these foods leaves them fiber and nutrient depleted. Even worse, they have been so highly processed, what we call refined carbs, that they behave like simple sugars causing rapid glucose spikes in your blood. Refined carbs are typically found in many grab and go foods such as chips, crackers, sweet treats and breakfast cereals. However, even whole, starchy foods, such as potatoes, can also quickly drive up blood sugar. For instance, a medium sized baked potato has about 37 grams of carb with 6 grams of fiber.  This means that 31 grams of glucose can be absorbed into your blood stream. The total carb minus the amount of fiber is the net carb amount in a food and the amount that will most likely affect your blood sugar. Ask any diabetic, what happens to their blood sugar level when they eat a potato.

Carbs and the FASST Plan

Two of the three pillars of the FASST Plan is to “fuel your body without spiking your blood sugar” and “to provide fiber to feed your microbiome.” It is this balance that is so important. You want to find foods that will provide some carbohydrates but are loaded with nutrients and fiber to address all of the needs of your body.  So let’s say you want to increase fiber in your diet. You could chose to have a slice of wheat bread that has 128 calories, 24 grams of carb and 3 grams of fiber. This means there are 21 grams of net carbs that your body can turn into glucose and raise your blood sugar. Also there is no significant nutrient value. Compared to a cup of broccoli that has 31 calories, 6 g of carbs and 2.4 grams of fiber, leaving a net carb of 3.6 grams. And broccoli provides 135% of the daily recommended amount of vitamin C! That’s what I called nutrient packed. Some may argue that grains are a good source of fiber, but at the risk of spiking your blood sugar. Whole grain bread provides more fiber than white or wheat bread, but only 2 more grams of fiber per slice and again, with no significant nutritional value and 14 grams of net carbs. In the end, everything is a trade off, but if you are trying to increase fiber in your diet, it’s best to add foods that won’t spike your blood sugar at the same time.

If you want to know more about foods that won’t spike your blood sugar but provide you with plenty of carbohydrates, download the FASST Plan Quick Start Guide and play close attention to the “Core Four.”

Healthy Fats….Where More is Better

Healthy Fats….Where More is Better

by | Feb 17, 2020 | Blog | 0 comments

What makes fat healthy or not healthy? Fat is essential to our health, to our existence really.  But what classifies a fat as being healthy or unhealthy ultimately depends on how it affects our risk factors for disease and life expectancy. Fats are broken down into saturated and unsaturated. For many years, saturated fat has been villainized as the artery clogging anti-christ fat that has led to obesity and heart disease. We now know that isn’t the case (stay tuned for our upcoming blog about saturated fat). In this article, I will talk about the unhealthy fats to avoid and then briefly discuss the top sources of healthy fats that should become a regular part of your diet. Oh and just to dispel a myth, healthy fat does not make you fat.

UNHEALTHY FATS

Transfats

Transfats were the primary fat used in processed foods until they were banned in the US June 2018 due to these fats increasing the rates of heart disease. The FDA did allow some companies to continue using transfats until January 2020. However some companies have received an extension until January 2021, so these fats are still out there. However they are being replaced with Inter-esterified fats which are liquid oils converted to solid fats by artificially rearranging the shape of the molecules. These fats appear to have the same doubly negative effect on cholesterol levels as transfats, increasing LDL and lowering HDL,  and may also increase blood sugar levels. Best to avoid foods made with hydrogenated oils and inter-esterified fats. Ensure you read ingredient labels and limit your intake of commercial baked goods and deep-fried foods (they’re on our Avoidance Foods list for a reason).

Industrialized Seed Oils

Industrial seed oils are highly processed oils extracted from soybeans, corn, rapeseed (the source of canola oil), cottonseed, and safflower seeds. They were only introduced into the American diet in the early 1900s. In fact, soybean oil became the most common cooking oil by 1950. The detrimental health effects of these oils is born out of the oil extraction process. The seeds are heated to extremely high temperatures, then a petroleum based solvent, hexane, is used to extract the maximum amount of oil. Because of the offending smell, chemicals are then added to deodorize the oils. Then more chemicals are added to improve the color. The heating process leads to the formation of transfats, unhealthy byproducts and unwanted chemicals. The oils are unstable and integrate into the cell wall of our membranes, thus making our cells unstable and more prone to damage. They contain synthetic antioxidants to prevent them from becoming rancid such as BHA and BHT which have their own unhealthy side effects. The other health issue that surrounds these oils is the increased ratio of omega-6 to omega-3 fatty acids.  Omega-6s are more inflammatory in nature whereas omega-3s are more anti-inflammatory. It is important to have a balance between these 2 types of fat. Need I say more? You need to remove any and all bottles of canola, corn, cottonseed, soybean and sunflower oils you have in your kitchen. I do keep some peanut oil and tahini just for seasoning.

HEALTHY FATS

Coconut

There is always so much conflicting information about coconut oil. It is commonly clumped in the “artery clogging myth” of saturated fat. Coconut is used for its milk, oil, water and meat. Unlike other fruits that are high in carbohydrates, coconut is rich in fat,  particularly medium chain triglycerides (MCTs). MCTs are easily absorbed directly from the small intestine and rapidly used as a form of energy. In the liver, MCTs are broken down into ketones. Ketones are the preferred energy source for our body and brain. Some studies have shown an improvement in lipid profile and waist circumference with the addition of coconut oil. Coconut oil has been shown to improve cognition in people with dementia. Coconut oil is a stable oil and can be used for cooking up to 500 degrees. A helpful trick to help increase MCTs in your diet is to add a tbsp of coconut oil, or MCT oil,  to every cup of coffee.

Extra Virgin Olive Oil (EVOO)

Olive oil is recognized as one of the world’s healthiest oils and extra virgin olive oil (EVOO) is the highest quality olive oil available. EVOO is extracted from the fruit of the olive without the use of heat or solvents. EVOO has been shown to reduce your risk of heart disease, decrease inflammation, protect your cells from damaging free radicals, improve insulin sensitivity and thus decrease your risk of diabetes. EVOO is now being linked to lower rates of cognitive decline and dementia. All of that in one oil! One study compared an Extra Virgin Olive Oil-enhanced Mediterranean diet with a standard low fat diet and found those on the Extra Virgin Olive Oil diet suffered less cognitive decline (loss of brain function and memory) after a 6.5 year follow up. A helpful way to increase EVOO in your diet is to drizzle olive oil over everything on your plate. A good olive oil will only enhance the flavors of your food. See our article on How to Pick a Good Olive Oil. 

Ghee and Clarified Butter

I mean who doesn’t love butter?  It has to be one of the most loved fats on the planet and that’s because everything tastes better with butter. But ghee is also a wonderful fat that essentially has the dairy proteins and sugar removed and yet has retained the flavor of butter. Ultimately what is left is a wonderful cooking fat that is stable at high heat. That means it will be stable when it is in your cell membrane and therefore makes your cells more resistant to injury. Ghee is used on vegetables for roasting and melted on sweet potatoes and squashes. Ghee is high in Vitamin A, but also contains Vitamin E and D.  Ghee contains medium chain triglycerides (MCTs) that can be used as energy and omega-3 fatty acids that are heart healthy.  It also contains Butyric acid that has been shown to decrease inflammation, especially in the intestinal tract.  It has even  been recommended for people with ulcerative colitis. Finally because of the high levels of Vitamin A, 4,000 IUs/100 grams, it is ideal for eye health.  And because the dairy component has been removed, people who have a dairy allergy or intolerance typically do not have issues with ghee.

Avocado

Avocados are a fruit that are revered for their flavor, texture and monounsaturated fat (MUFA) content. Monounsaturated fats are known to protect against heart disease, improve insulin sensitivity, decreased inflammation and have been shown to help with weight loss.  A typical avocado contains 15 grams of healthy fat, 7 grams of fiber and only 2 net carbs. In fact 75% of the calories in an avocado comes from fat. The primary MUFA in avocados is Oleic Acid which is also the primary MUFA found in olive oil (and you now know how good EVOO is for you). 

Salmon

Salmon is rich in omega-3 fatty acids. These fats are “essential” meaning you must get them from your diet because your body can’t make them. These long chain polyunsaturated fats, particularly DHA and EPA, have been shown to decrease risk of heart disease and systemic inflammation. Salmon is also high in B vitamins, potassium and astaxanthin, an antioxidant that gives salmon its color. This antioxidant lowers LDL levels while also increasing HDL which has shown to be protective agains heart disease. It is recommended that people eat at least 2 servings of fatty fish per week that are high in omega-3 fatty acids. Many experts also recommend an intake of 250-500 mgs of combined EPA and DHA daily.

Nuts

Nuts are rich in energy and a great source of monounsaturated (MUFA) and the polyunsaturated (PUFA) fats, DHA and EPA.  Nuts have been shown to improve glycemic control in people with type 2 diabetes, increase HDL and lower LDL and decrease systemic inflammation. They also contain antioxidants including carotenes and resveratrol that have been shown to decrease risk of cancer, Alzheimer’s disease, heart disease and even some infections. Nuts are also high in vitamin E, another powerful antioxidant. They are rich in magnesium, iron, calcium, zinc, manganese and B vitamins. Peanuts are technically a legume but have a similar nutritional profile as nuts. Peanuts can cause digestive issues for some people and have a higher concentration of phytates that can bind to zinc and calcium and prevent their absorption. Peanuts also can have a higher level of aflatoxin, a toxin produced by mold found on peanuts. Aflatoxin has been linked to liver cancer. Dry roasting destroys about 50% of the toxin and dry roasting, blanching and grinding into peanut butter can decrease the amount of aflatoxin up to 90% but this is not standard across all brands of peanut butter. So better to indulge in more tree nuts and limit peanut intake.

Eggs

Eggs should be classified as a “superfood.” They are incredibly nutritious. An average egg contains 6 grams protein and 5 grams of healthy fats and A and B vitamins. And don’t worry about the cholesterol in eggs, only 30% of people who eat eggs will have only a mild increase in their LDL levels. And the LDL typically change from a small size, which increases risk of heart disease, to larger sized molecules that are associated with a decreased risk. Eating eggs is a great way to increase your HDL. Eggs contain choline which is used to help build cell membranes but also makes up one of the signaling molecules in the brain. Eggs that are raised from hens that are pastured or fed omega-3 enriched feeds tend to be higher in omega-3 fatty acids. Omega-3 fatty acids are associated with all kinds of goodness, such as lowering heart disease and diabetes risk and decreasing systemic inflammation. See our blog on How to Increase Omega-3 Fatty Acids in Your Diet.  

Coconut or Almond Milk Based Yogurt

Yogurt, coconut or almond milk based, is a great source of fat because it comes with all of the health benefits of coconut combined with the probiotic properties of yogurt. Yogurt has shown to increase the biodiversity of the microbiome, the collection of bacteria/fungi an viruses that Iive in your gut. The live cultures in yogurt help build the microbiome and this in turns decreases leaky gut and systemic inflammation.

The FASST Plan for Weight Loss

The FASST Plan for Weight Loss

by | Feb 8, 2020 | Blog | 1 comment

Whether you have been overweight most of your life or have started gaining weight in the last couple of years, all weight gain is caused by one thing…..insulin. Insulin is an anabolic hormone, meaning that it builds things.  And it is the best fat builder we have!  Insulin is released by the pancreas in response to elevated glucose levels in the blood.  The more sugar, or things that turn into sugar, you eat, the more insulin is released. The more insulin released, the more fat is created.  It’s really that simple.  However there is another hormone called glucagon. Glucagon is a catabolic hormone, meaning it breaks things down, particularly fat cells. So the more glucagon released, the more fat is broken down to be used as energy and that’s when weight loss occurs.

The important thing to know is glucagon is inhibited by insulin.  When insulin levels are high, glucagon levels are low and vice versa.  Of course the important question then is……How do you decrease the amount of insulin in your blood and increase glucagon?  Well that’s easy…..and not so easy. There are four primary factors that influence insulin levels in your blood.  The amount of glucose you consume, how sensitive your cells are to your insulin, how often you consume glucose and how much physical activity you do.

Foods that increase the glucose levels in your blood

What many people don’t realize is that glucose comes in many forms, either as simple carbohydrates such as table sugar and candy, or complex carbohydrates like pasta, rice, bread and crackers. Grains are a source of energy. That’s their purpose. So they break down into glucose… just like candy. It just takes bit more time for that breakdown process to happen. Did you know that 2 cups of cooked white rice is equivalent to 22 tsp of sugar? So anything made with any form of sugar or grains is going to raise your blood sugar. This includes: honey, maple syrup, agave syrup, high fructose corn syrup (the worst product ever made), bread, crackers, chips, spaghetti and cookies just to name a few. It doesn’t matter the source, the body will see it as sugar. Eating whole fruit in its natural state is different. Fruit is rich in fiber which slows the absorption of sugar so less is absorbed into the bloodstream. Dairy also contains sugar in the form of lactose. Lactose breaks down into galactose and glucose, so dairy products also raise glucose levels. In fact, a fruit flavored yogurt typically has the same amount of sugar as a KitKat bar at about 21 grams of sugar.  

How much glucose you consume

The primary function of glucose is to provide energy to the cells. When you eat a meal that contains glucose, let’s say…chicken, broccoli and some rice. Your insulin levels will increase for about 2 hours as it helps shift the glucose from the bloodstream into the cells. Once the glucose levels have lowered,  glucagon levels then increase and will stay elevated until you eat again.  The less glucose in your meal, the faster the insulin will return to a low level and glucagon levels can rise and breakdown fat. 

How sensitive your cells are to insulin

In a perfect world, your cells respond quickly to insulin and open the door to let glucose pass through into the cell.  However, you can develop insulin resistance (IR). IR is the underlying cause of metabolic syndrome and Type 2 Diabetes.  When you are insulin resistant, your cells don’t readily respond to insulin and so they don’t open the door for glucose to pass into the cell. This leaves glucose levels higher in the blood for longer amounts of time.  When this happens the glucose is turned into triglycerides and stored as fat.  Remember, insulin is our best fat builder!  And when glucose levels remain high, then insulin levels remain high and glucagon can’t come out and play. We used to believe that people would eat an unhealthy diet and gain weight and then become insulin resistant and then become diabetic. We now know that isn’t the case. Rather, people eat a carbohydrate rich diet, become insulin resistant and then gain weight. The weight gain occurs because of the low glucagon levels.

How often you consume glucose

Because of this interplay between glucagon and insulin, it makes sense that the more often you eat glucose, the longer your insulin levels remain elevated and glucagon will remain low.  When you eat something that contains glucose, if you are insulin sensitive, it takes about 2 hours for your blood sugar to return to normal. Only then can glucagon levels begin to increase. But if you eat 5-6 small meals per day, or snack on carbohydrate rich foods in between meals, then your glucose and insulin levels will remain high. When this occurs for months to years,  the cells become desensitized to insulin and that is how people develop insulin resistance.

How physically active you are

Glucose is a source of energy for the cells, that’s its purpose.  When you exercise, your cells need the glucose from your bloodstream so the cells become more sensitive to insulin, meaning the glucose can be transferred into the cells more quickly. Physical activity is one of the best ways to lower glucose levels in your blood. However, fat can also be used as a fuel source. In fact, a diet that is low in carbohydrates will force your body to seek out another fuel source and so it will turn to fat. Fat cells are then broken down, with a little help from glucagon, and used as energy. 

How the FASST Plan helps lower insulin levels

The first pillar of the FASST Plan is to “fuel your body without spiking your blood sugar.”  The core 4 are designed to do just that. Protein, healthy fats, non starchy vegetables and green leafy vegetables provide the necessary nutrients to fuel your body without spiking your glucose levels. Vegetables are a great source of carbohydrates and one of the reasons why we encourage them at every meal. The core four were designed to fuel your body with just a modest and brief increase of your insulin levels. Your glucagon levels are then able to increase and start the fat breakdown process. 

The other foods listed in the Always Foods section, starchy vegetables and fruit, also provide needed nutrients but they can increase your blood sugar more than the core four. That is why we don’t necessarily recommend them at every meal.  The same holds true for the Sometimes Foods.  And the glucose rich Avoidance Foods, well that goes without saying. If you want to lose weight, avoid them.

If you’re interested in weight loss, the best way to navigate the FASST Plan is to stick to the core four as much as possible.  Add starchy vegetables and fruit collectively no more than twice daily.  Sometimes Foods should be enjoyed 1-2 times per week. And keep alcohol to a minimum. It’s that easy.

Sugar …… A Serial Killer

Sugar …… A Serial Killer

by | Feb 2, 2020 | Blog | 0 comments

I’m not going to sugar coat the deadly effects of sugar. Sugar is directly and indirectly linked to deaths associated with diabetes, heart disease and even cancer. Sugar itself isn’t bad, but rather how it’s consumed. Sugar lights up the same pleasure center in our brain as heroin. In our more primitive days, sugar was meant to provide a boost of energy so we could run over and kill that thing and then live off of the meat and fat of that animal for days. The problem is that our brains are hard wired and will never change. We will always have the same reaction to sugar because it’s part of our survival mechanism. The problem is that the food sources have changed. Instead of eating an apple, we drink apple juice which has 10 times more sugar.  And, because sugar is 8 times more addicting than heroin, it’s no wonder that we over consume sugar to level that it has become a deadly toxin. 

The food industry is well aware of our brain chemistry and so has created a “bliss point” for all processed foods. The bliss point is the maximum amount of sugar added to all processed foods so we will crave these foods even when we’re not hungry. The food industry has been so effective at manipulating our food that Americans now consume, on average, 22 tsp of sugar per day. That is 130 pounds of sugar per year! It is now estimated that 17% of total calorie intake for adults is from sugar and 14% of total calorie intake for children. If we look at the trend of sugar consumption throughout history, an average person in 1700 consumed 4 pounds of sugar per year, 18 pounds in 1800, 90 pounds in 1900 and now 130 pounds in 2000. Each century brings increasing amounts of sugar consumption and also diabetes, heart disease and cancer.

It is estimated that 30-40% of healthcare expenditures in the US address medical illnesses that are closely tied to excess sugar intake. If the US spends approximately 3 trillion dollars per year on healthcare, then we can assume that 1 trillion dollars is spent on medical illnesses either directly or indirectly caused by excess intake of sugar. Some states have implemented taxes on sugar-sweetened drinks, including California, Colorado, Illinois, Pennsylvania, Oregon, and Washington, D.C., to help cover the costs associated with sugar.

The Toxic Effects of Sugar

Metabolic Syndrome

Metabolic Syndrome is a syndrome characterized by elevated triglycerides, low HDL, expanding waistline, high blood pressure and hyperglycemia (high glucose levels in the blood). Metabolic syndrome starts with insulin resistance (IR). IR is caused by overconsumption of sugar and the pancreas and liver are unable to keep up with the sugar load. The American Heart Association estimates that 47 million Americans have metabolic syndrome. That’s almost one out of every six people. In an analysis of 37 studies, the risk of having a heart attack or dying of cardiovascular disease was 78 percent higher for people with metabolic syndrome than for those without the syndrome.

Type 2 Diabetes

Type 2 Diabetes is directly caused by excess sugar intake which in turn leads to Insulin resistance (IR). Insulin resistance is the underlying dysfunction that then leads to Type 2 diabetes. When too much sugar is consumed, the pancreas continues to release insulin.  Insulin is a hormone that drives glucose into the cells so it can be used as energy. When the cells cannot accept any more glucose, they ignore the insulin and so the glucose stays in the bloodstream. This leads to hyperglycemia. Diabetes is diagnosed when the fasting glucose is greater than 125 mg/dL. 

Increased risk of Cardiovascular Disease (CVD)

Since 1920, cardiovascular disease has been the number 1 killer of Americans. The American Heart Association estimates that by 2035, close to 50% of the population will have cardiovascular disease. In 2016, cardiovascular disease cost America $555 billion. By 2035, the cost will skyrocket to $1.1 trillion. According to a study recently published in the Journal of the American Medical Association, people who consumed between 17 and 21 percent of their calories from added sugar had a 38 percent higher risk of dying from heart disease, compared to those who consumed 8 percent or less of their calories from added sugar.

Fatty Liver  

Table sugar is 50% fructose  50% glucose while High Fructose Corn Syrup (HFCS) is 55% fructose and 45 % glucose. Fructose is processed by the liver. The liver can handle the small amounts of fructose found in fiber rich fruit but not from the large amounts in sugar rich beverages like soda and fruit juice.  Fructose in large quantities has the same effects on the liver as alcohol. Excessive amounts of fructose leads to Non-alcoholic Fatty Liver Disease (NAFLD). This is when fat infiltrates the liver cells. When this happens, the liver can’t perform its regular functions as effectively and this affects the rest of the body. Too much fat in the liver causes it to become inflamed – also known as Non-Alcoholic Steatohepatitis (NASH). Since 1980, there have been an increasing number of cases of NAFLD and NASH.  31% of American adults and 13% of children have NAFLD. 25% of NASH patients will eventually develop cirrhosis. NASH is now the third leading cause for liver transplantation in America. This is almost entirely due to diet. The average cost of a liver transplant in the US is $330,000. 

Increased Risk of Cancer

Sugar is the food of all cells, including cancer cells. Cancer cells consume 10-12 times more glucose than regular cells. In addition, they metabolize sugar differently than regular cells leading to an acidic environment in which cancer cells thrive. Sugar also increases the risk of cancer indirectly by increasing rates of obesity. Obesity is known risk factor for cancer. More than 100,000 cases of cancer each year are due to obesity including breast, colon and esophageal cancers. Sugar can also affect cancer rates due to its suppressive effects on the immune system. Our immune system is one of our main defenses against cancer. One study showed a 44% suppression of the immune system 2 hours after eating sugar. The immune function didn’t recover for 5 hours. In fact, the amount of sugar and how frequently it is ingested both affect the immune system.

Cognitive Decline

A longitudinal study, published January 2018 in the journal Diabetologia, followed 5,189 people over 10 years and found that people with high blood sugar had a faster rate of cognitive decline than those with normal blood sugar. The study also showed that the higher the blood sugar, the faster the cognitive decline. In 2012, Rosebud Roberts, a professor of epidemiology and neurology at the Mayo Clinic divided nearly 1,000 people into four groups based on the amount of their diet came from carbohydrates. The group that ate the most carbs had an 80 percent higher chance of developing mild cognitive impairment.

Cavities 

General Dentistry found that years of diet soda drinking does similar damage to one’s teeth as years of meth or cocaine smoking. The acid wears down a person’s enamel and consequently increases that individual’s chances of getting cavities, developing cracks, discoloring, and sensitivity.

What about artificial sweeteners? 

Artificial sweeteners were introduced to the market in the 1950s. There are 2 concerns for artificial sweeteners. First, they desensitize the taste buds to the taste of sugar. This means that people need more sugar in their foods to appreciate the sweet taste.  Secondly, when the taste buds are activated by a sweet taste, be it real or artificial, the body prepares for a glucose load.  However, if you repeatedly stimulate the sweet taste buds and not deliver glucose, the body will slowly decrease the anticipatory response to the sugar load. Unfortunately, much like crying wolf, when you do eat real sugar, the body doesn’t respond as it should leaving glucose in the bloodstream longer than usual. The results of a 2017 randomized trial suggested artificial sweeteners may increase BMI, weight, metabolic syndrome and type 2 diabetes, although more information is needed to be conclusive. In another study, daily consumption of diet soda was associated with a 36% greater risk of developing metabolic syndrome and a 67% greater incidence of type 2 diabetes.  There is also growing evidence that artificial sweeteners increase insulin resistance by altering the makeup of the microbiome (micro-organisms living in our gut).

How To Increase Omega-3 Fatty Acids In Your Diet

How To Increase Omega-3 Fatty Acids In Your Diet

by | Jan 26, 2020 | Blog | 0 comments

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential long chain polyunsaturated fatty acids (PUFAs) that have numerous health benefits. Our bodies cannot make them so we must get them from our diet. There are three types of omega-3 fatty acids:  eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). ALA is primarily found in plant sources and is the most common of the omega-3s. ALA can be converted to small amounts of DHA and EPA (about 10%) but it is primarily  used as a source of energy. DHA is probably the most important of the omega-3s. It is found in high concentrations in the brain, heart and retina. DHA and EPA are almost exclusively found in marine sources such as fatty fish. Because DHA and EPA provide the majority of the health benefits, fish is the best dietary source of omega-3 fatty acids.  The current  recommendation is that people consume at least 2 servings per week of fatty fish.

 

Why Are Omega-3 Fatty Acids So Good For You?

1. Anti-inflammatory Effects

Omega-3 fatty acids are widely known for their cardiovascular benefits but their ability to decrease inflammation is probably the most well studied. Increasing omega-3s in your diet increases the amounts of DHA and EPA in the wall surrounding your cells.  This results in a change in how that cell behaves, particularly cells responsible for inflammation. Studies have shown a decrease in C-reactive protein, Interleukin 6 and tumor necrosis factor alpha, 3 common markers for inflammation, with increased omega-3 fatty acid intake. 

2. Improved Cardiovascular Health

Omega-3 fatty acids  have long been known for improving cardiovascular health. This is done through lowering blood pressure, lowering triglycerides and decreasing platelet aggregation (the stickiness of cells that clot the blood). DHA is found in higher concentration in heart muscle cells and some studies have shown that people with higher levels DHA in their blood have lower rates of atrial fibrillation (most common heart arrhythmia).

3. Improved Brain Health

DHA and EPA are essential for brain function and development. Studies have shown higher consumption of omega-3s during pregnancy is linked to higher intelligence testing in the child. DHA and EPA are vital to brain cell health and communication. In older people, low DHA levels have been associated with smaller brain size and signs of accelerated aging (2). There are studies that do show increased omega-3 intake can slow cognitive decline but more studies are needed to evaluate omega-3’s ability to decrease rates of Alzheimer’s Disease.

4. Decreased Cancer Risk

Omega 3 fatty acids are being linked to decreased rates of cancer that can be associated with chronic inflammation, such as: colon, liver, lung and prostate.  Some studies have shown a decreased risk of breast cancer with increased intake of omega-3 fatty acids (1).  Omega-3s also restrict tumor cell growth and can even lead to apoptosis of the cells (cell self destruction). People with a diet high in omega-3s have been shown to tolerate chemotherapy better and are also able to better maintain their weight and muscle mass. 

5. Improved Mental Health

There have been numerous studies that show low omega-3 fatty acid levels in people that suffer from depression and schizophrenia. Both DHA and EPA play a critical role in the brain and alter how the neurons function.  Studies have even shown improved outcomes with people who take medications for depression and schizophrenia when they also supplement omega-3s either through pills or diet.  

 

How Can I Increase Omega-3 Fatty Acids in my Diet?

Salmon

Holy Mackerel!

Other Fatty Fish

Salmon is one of the healthiest foods.  Not only does salmon contain 4,123 grams of omega-3s per 7 oz serving, it is a great source of protein and B vitamins. Both farmed and wild caught salmon have similar amounts of omega-3 fatty acids.

North Atlantic Mackerel is an inexpensive fish that packs a punch with 4,107 grams of omega-3s per serving.  It is also one of the healthiest fish available. It is high in protein, vitamin B12 and contains very low levels of mercury. It is also a great source of Vitamin D.

Other good sources of omega-3s are herring, lake trout, cod, oysters, sardines, anchovies and light packed tuna.

Grass Fed Meats

Flax Seeds

Green Leafy Veges

“You are what you eat” applies to cows too. One of the biggest differences in grass fed vs grain fed beef is the amount of omega-3 fatty acids in the beef.  Grass fed beef contains up to 5 times more omega-3s as compared to grain fed beef. Grass fed beef is also higher in Vitamin A and E.  

Flax seeds are the richest plant based source of omega-3 fatty acid alpha linolenic acid (ALA). One study showed a decrease in carotid plaque build up in the arteries of people with an ALA rich diet. There are 2,350 mgs of ALA per tbsp of whole seeds and 7,000 mgs per tbsp of oil.

Though they are not abundant in omega-3 fatty acids, leafy green vegetables such as spinach, broccoli and kale do provide some alpha linolenic acid (ALA).

Chia Seeds

Eggs

Supplements

The omega-3 fatty acid found in chia seeds is alpha linolenic acid (ALA) and has also been shown to be protective against heart disease and cognitive decline, though not to the extent of DHA and EPA. Chia seeds are also an incredible source of insoluble fiber which serves as a prebiotic for the microbiome.  

Omega-3 fatty acids are found in the yolk of the egg. The amount of omega-3s found in eggs can vary but, on average, there are about 45 mgs of omega-3 fatty acids in a regular egg. As compared to omega enriched eggs that contain about 125-300 mgs per egg. 

Supplements with more concentrated DHA and EPA are better for targeting brain, heart and the anti-inflammatory effects of omega-3 fatty acids. This type of supplement will have “Omega-3 Fatty Acids – DHA  & EPA” on the label. The recommended dosage is 1-2 grams per day. 

What is the FASST Plan?

What is the FASST Plan?

by | Jan 19, 2020 | Blog | 0 comments

FASST or Food As Simple Sustainable Therapy is a nutrition plan we developed after helping hundreds of patients prevent and reverse disease through diet.

Why

Practicing family medicine for over 20 years, I have seen the rapid increase of preventable chronic conditions such as type 2 diabetes, high blood pressure, heart disease and obesity. And during the first 10 years of my practice, despite my best efforts, I was unable to make a dent in the increasing incidence of these ailments in my own patients.  Many times I felt frustrated and helpless as I watched my patients develop high blood pressure and diabetes while under my care.  Even more disheartening was the fact that many of my patients were exercising and eating the way I recommended.  They exercised 5 days per week and followed the nutritional plan I recommended which was handed down from either the American Heart Association  or the American Diabetes Association.  In the end, I was left only to prescribe medications for my patients new onset hypertension (high blood pressure) and impending diabetes.  

I then discovered the power of diet!  Surprisingly, they don’t teach nutrition in medical school (OK, a 2 hour course). I was first introduced to the power of a truly nutritious diet from one of my diabetic patients.  She had been working to improve her blood sugars but we couldn’t seem to get her HGA1C (a lab that evaluates blood sugar control – normal 5.6 and less)  under 9 despite being on 2 oral medications and 36 units of insulin daily.  However, in 26 days, she had lost 10+ pounds and her blood sugars were completely under control and …. she was off all of her medications!  I knew diet made the biggest impact on blood sugar, especially people with diabetes, but I did’t know that such profound results were possible with diet alone.  From that day forward, I have approached my practice with the intention to improve my patients health through proper nutrition first…..and medications second…. and only when necessary. 

The Plan

The FASST Plan is the result of 6 years of the research and experience treating patients through nutrition.  I have listened to my patients for 20 years talk about diets they have tried with varying success, but rarely with sustained results.  All of this was incorporated into the philosophy of the FASST Plan:  Sustainable from day 1.  The FASST Plan divides foods into Always, Sometimes and Avoidance foods. Note that we don’t have a Never foods category. Because that isn’t reality.  Never is black and white, meaning there is no room for gray.  The problem is if you don’t adhere to NEVER, then you fail. Failure is not an option in the FASST Plan because there are no hard and fast rules, but rather guidelines…..much like the pirate code of Captain Jack Sparrow (sorry, couldn’t resist).

The Guidelines

The FASST Plan has 5 basic guidelines:

  1. Try to eat 3 meals per day
  2. Try not to  snack in between meals (you’re not in kindergarten, you don’t need a snack)
  3. Cut out highly processed foods, added sugar, refined carbohydrates and refined seed oils
  4. Drink 64 oz of water daily (or 1/2 of your body weight in oz, whichever is less)
  5. Move your body 30″ every day

The Core 4

The core 4 is the hallmark of the FASST Plan and helps to make up the Always foods. These are foods that meet the needs of every human being and together maximize good health by:

  1. Fueling your body without spiking your blood sugar
  2. Containing the proper nutrients needed for proper cell function, repair and replacement
  3. Providing fiber to build a healthy and diverse microbiome and thus decrease systemic inflammation

Protein

Healthy Fat

Leafy Greens

Non Starchy Vegetables

Provide the building blocks for healthy muscles and cells

Thermogenic – requires energy to breakdown and digest

Provide the building blocks for hormones, vitamin D and bile

Aid in the absorption of vitamin A, E, D and K

Great source of energy

Rich in vitamins and minerals, including calcium

High in phytonutrients that protect cells from the damaing effects of free radicals

Help to stabilize blood sugar by decreasing sugar absorption from the gut

Provides food to the microbiome (prebiotic)

Healthy source of carbohydrates

Always Foods

Always foods contain the Core 4 in addition to starchy vegetables, fruit and cultured foods.  These foods satisfy the necessary elements of nutrition to sustain good health. These are foods that should make up the majority of your diet.  Some foods should be consumed more than others such as the non starchy vegetables vs starchy vegetables, but each promotes good health.

Sometimes Foods

Sometimes foods include legumes and non-gluten grains.  These foods are listed in the somewhat category because their ability to raise blood sugar outweighs their nutritional value. Meaning, they will raise blood sugar much more than the amount of vitamins and nutrients they provide.  That is why we have made recommendations about how much and how often they should be consumed. However, everyone has different nutritional needs.  An athlete will need more carbohydrates than the average person and so will need more carbohydrates to use as energy; therefore, they will need more of the sometimes foods.  Whereas, someone who has diabetes or is trying to lose weight should consume less of these foods.

We have included alcohol in this category as well.  Clearly we cannot make a blanketed statement about the amount of alcohol one should consume. There are some who don’t drink because they don’t like the taste or the effects of alcohol and then there are others that don’t drink because of previous abuse issues. Alcohol provides wasted calories that, if consumed in excess, have detrimental effects on your health.  Overall, 0-3 drinks per week is a middle ground where one can either not drink at all or have a drink 1-2 times per week.  

Avoidance Foods

Notice I didn’t say NEVER foods.  This is deliberate.  Once someone feels they can’t have something…..well, then they want it.  We get it.  Never is not reality.  Are you never going to have a cookie again? No. But having an understanding of how often you can have something from this category, without guilt, can provide enough clarity so these foods don’t feel so out of reach. And just a side note, guilt is a meaningless emotion.  It serves no purpose but to degrade one’ self worth. I could talk about this all day….but that would be an entirely different blog post.

Of all of the categories listed in the Avoidance foods, Added Sugar is probably the most important.  This means all form of sugar.  Table sugar vs coconut sugar vs Agave.  It’s all sugar!  Any natural food that is processed down to its sweetest form, i.e. Stevia, has lost all nutritional value and can spike your blood sugar.  Best to avoid added sugar as much as possible. Unless you make a conscious decision to have a treat with added sugar. Then have it and thoroughly enjoy it.  But just don’t make this a daily occurrence, rather 1-2 times per month. The best form of sugar will always be whole fruit. 

I want to take a minute and touch on dairy.  It is important to know that milk is a language between a mama cow and a baby cow. And the language spoken is….hormones.  Hormones are a vehicle of communication throughout the entire body.  We have our own hormones and don’t need to consume those of another species.  Even the cows understand it. They stopped drinking milk after just a few months of age. 

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