Dr. James Manos (MD)
August 19, 2018
''We are what we eat!''
Tips for healthy nutrition
Image (public domain; free to use): a display of healthy foods on a table. AV Number: AV-8812-3430. Source for the image: This image was released by the National Cancer Institute, an agency part of the National Institutes of Health. Uploaded by the user: Lobo. Source: Wikipedia. Link: https://en.wikipedia.org/wiki/File:Good_Food_Display_-_NCI_Visuals_Online.jpg
Introduction
Nowadays, many people neglect to live healthily, especially regarding their junk food diet. However, it is said that healthy nutrition is vital for preventing many diseases and essential for longevity and an excellent quality of life. In ancient Greece, nutrition was especially important for Hippocratic medicine, especially for sick patients. On the contrary, today's diet is of the least concern, although it is the cornerstone to preventing various maladies. I will give you some tips for adopting healthy dietary habits in this text. Their implementation must be a personal priority.
A high-calorie diet is a high-risk factor for myriad diseases
Most diseases, especially the two leading killers, ischemic heart disease and most cancers, are associated with our diet. Unhealthy nutrition is a risk factor for heart disease, stroke, diabetes (in which the blood vessels are obstructed faster as it is atherogenic per se), hypertension (causes heart failure and stroke, as well as eye and kidney disease), cholelithiasis (gallstones are usually from cholesterol) and other conditions.
A rich in saturated fat diet is associated with dyslipidemia (= high blood lipids such as cholesterol and triglycerides) that causes atheromatosis, which is a cause of heart attack. Atheromatosis is the building up of plaque inside the arteries that causes their hardening, called atherosclerosis, and eventually their obstruction. A diet rich in salt is associated with hypertension. A high-calorie diet is associated with obesity, metabolic syndrome, hypertension, and diabetes mellitus (we call it mellitus to distinguish it from diabetes insipidus).
We need a diet rich in fruits and vegetables
But how can we correct our unhealthy dietary habits? The primary tip for a healthy diet is to eat plenty of fruits, vegetables (preferably steamed), and legumes, eat less red meat (better once weekly), and avoid sugar, cheese (other than low-fat cottage cheese), salt, snacks, burgers, French fries, junk food, sweets, deep-fried, dressings, sautéed and pate food. Fruits and vegetables prevent cardiovascular diseases and cancer, such as colon cancer.
You should prefer buying organic products (organics) like fruits and vegetables harvested from farms as non-organic may contain pesticides, organophosphates, fertilizers, and other toxins. The state should monitor organic farms as they may be contaminated with pesticides and fertilizers if they are cultivated near non-organic farms.
Eating at least five servings of fruits and vegetables daily is essential for our health and is recommended by the WHO (World Health Organization). You can eat fresh or steamed vegetables. They contain vitamins and minerals that are preserved in contrast to other ways of cooking, and additionally, the steam kills microbes (germs).
Avoid eating processed food
It is better to cook your diet alone, as processed food is often unhealthy and may contain preservatives, additives, artificial colors, and sweeteners. A harmful carcinogenic preservative usually added to processed foods, soft drinks, and refreshments is sodium benzoate (E211 in Europe). It is better to drink fresh juice from fruits and vegetables instead of refreshments, but you should avoid juice nectars that usually add sugar. You should avoid artificial sweeteners such as saccharin, cyclamate acid, and aspartame, which are suspicious of cancer. A safe alternative, when natural, is the herb Stevia.
Nutrition Facts label
The product's label gives information about the ingredients, the expiration date, and the country of origin. When you buy an edible product from a store, you should always read the nutrition facts label. By reading it, you control what you consume regarding the content of lipids (fats), proteins, carbohydrates (including sugar), additives, preservatives, artificial colors, and notifications related to allergy (especially nuts, but many have on seafood), phenylalanine and coeliac disease (where gluten-free diet is needed). You should always look at the product's label for the ingredients, the expiration date, and the country of origin.
Gourmet food
Gourmet food may be expensive (when visiting a gourmet restaurant) and unhealthy, as chefs do not have as a priority their meal to be healthy but to be tasty and look impressive! But, still, the portions are small. So, it may be argued that when consumed time by time or scarcely (as many cannot afford to go to an expensive restaurant), it may not be a problem.
Red and processed meat is a risk factor for bowel cancer
An important tip is to avoid eating meat, especially red meat, rich in saturated fatty acids that cause atherosclerosis, i.e., hardening of the arteries, which is a risk factor for heart attack and stroke. Red meat may also contain hormones, antibiotics, and carcinogenic toxins such as dioxins.
A diet rich in red meat is associated with cancer and heart disease. The UK's Scientific Advisory Committee on Nutrition (SACN) looked at studies that assessed the link between iron and bowel cancer. SACN concluded that eating a lot of red and processed meat may increase the risk of colorectal (bowel) cancer. In England, bowel cancer is the third most common type of cancer, and about 38,000 new cases are diagnosed yearly. Nearly 16,000 people die from this disease annually. Approximately 80 percent of bowel cancer cases develop in people over 60. SACN found no explicit basis in the scientific evidence for separating unprocessed red and processed meat regarding their link to bowel cancer.
After demonstrating red meat's carcinogenic (= that causes cancer) effects, SANC recommends against eating more than 90 grams of red or processed meat a day and advises cutting it down. Practically, 90 grams is the equivalent of about three thin-cut slices of roast beef, lamb, or pork, where each slice is about the size of half a piece of sliced bread. SANC advises cutting red or processed meat down to 70 g, the average adult daily consumption of red and processed meat in the UK.
This practice could help reduce the risk of bowel cancer. Regarding the concern of consuming less iron, people who cut down on red and processed meat can still get enough iron from other suitable sources, including lentils, beans, fish, chicken, turkey, nuts, and breakfast cereals (in which often iron & vitamins are added).
The Cancer Council of NSW, Australia, recommends a) Moderate unprocessed lean red meat consumption. A moderate amount of meat is 65–100 g of cooked red meat, 3–4 times a week. b) Limiting or avoiding processed meats high in fat and salt, such as sausages (including Frankfurt-type), salami, bacon, and ham. c) Restrict consumption of burnt or charred meat and cold cuts. d) Choosing lean cuts of meat and chicken and eating more fish and plenty of plant-based foods such as fruit, vegetables, and wholegrain cereals.
My recommendation is to eat meat only once a week. You should prefer skinless poultry, especially turkey. Pork should also be skinless.
Iron and vitamin B12 deficiency is common in vegans
Iron (contained in the heme group of hemoglobin in which iron ion is connected in the center of the porphyrin ring) from animal sources, especially red meat, is better absorbed than iron of plant origin. That is important, especially for people with iron deficiency anemia. Iron deficiency is common in children whose diet mostly consists of junk food (we should realize that atheromatosis starts in childhood).
Red meat is rich in iron, so eating less meat means that iron levels may fall (low ferritin shows depleted stores) as iron from animal sources is better absorbed than vegetable ones. Consequently, iron supplementation may be needed in case of iron deficiency to prevent sideropenic anemia.
Vitamin B12 deficiency may also be a problem for vegans but to a lesser extent than iron. Supplements may be used if there is a B12 deficiency, something common in vegans. However, our liver stores this vitamin for a long time (for one year), so vitamin B12 deficiency is rarer than iron deficiency and manifests after an extended period. It should be mentioned that lamb or beef liver is rich in vitamin B12 and iron. Their lack often occurs in vegetarians and vegans, causing sideropenic (with a deficiency of iron) or megaloblastic (with a deficiency of vitamin B12) anemia.
For people with iron and vitamin B12 deficiency, red meat may help restore their depleted stores. However, people without any disease should avoid red meat, especially sausages, ham, and generally cold cuts and cured meat containing nitrates and nitrites, carcinogenic preservatives that may cause cancer, such as stomach cancer.
Iron is better absorbed with vitamin C. However, most drug companies do not use this combination. Iron supplements are absorbed better on an empty stomach. The most absorbable iron is ferrous fumarate, while ferrous sulfate is incorporated satisfactorily. For people with stomach upset as an adverse effect of iron supplements, a chewable form, such as ‘Ferrum Hausmann™’ may be an alternative. As it is also absorbed sublingually, perhaps it is better for people with gastrectomy (those who had their stomach surgically removed because of severe ulcers or cancer).
Calcium
Calcium prevents osteoporosis and is crucial for children, adolescents, and postmenopausal women. Contrary to popular belief about milk and cheese, dairy products as a diet are inadequate to cover the required levels of calcium and vitamin D needed for osteoporosis prevention. So postmenopausal women should take a combination supplement of calcium with calcium vitamin D. The latter enhances calcium absorption. Sardines have high calcium content and deliver more calcium per serving than virtually any other food, primarily because they’re full of soft, edible bones.
Replacing meat protein with soy
You can substitute meat with vegetable protein, like soybean protein. Soy has the additional benefit of decreasing blood cholesterol. It also contains phytoestrogens (plant estrogens), genistein, and daidzein, which may prevent osteoporosis in postmenopausal women, although some believe that these may cause adverse effects regarding some types of cancer. Isolated soy protein can be purchased as a dietary supplement that I prefer to add (stirred) to my milk. However, the soy ''milk'' you can find in the supermarket is almost all water!
The American Heart Association (AHA) recommends taking at least 25 grams of soy protein daily, which may lower LDL-cholesterol (also called ‘bad’ cholesterol) by 5 percent and reduce the risk of heart disease.
Fatty fish rich in omega-3 fatty acids
Another protein source is fish. Oily fish is beneficial as it is rich in omega-3 fatty acids that decrease blood triglycerides and protect the heart. Crustacean shellfish, such as crabs, shrimps, lobsters, prawns, crayfish, octopus, and squid, are not a desirable choice as they do not contain high omega-3 fatty acids and may increase blood cholesterol levels. The only problem regarding fish is that they often are contaminated with heavy metals and toxins, especially the deep-sea fish on the lower scale of the food chain fish, such as sharks that are solely predators. Sardines seem safer on heavy metals and toxins and are cheap. But some people prefer tuna. When I asked him, a biologist in the hospital where I worked confirmed the above referred to the toxin and heavy metal content of fish that were part of her research.
Omega-3 fatty acids (EPA and DHA) benefit the heart by preventing clotting, lowering blood cholesterol and triglyceride levels, and reducing blood pressure. Furthermore, they have an anti-inflammatory role, while they may reduce the risks and symptoms of other disorders, including diabetes, stroke, some types of cancer, and age-related cognitive decline/ dementia. Omega-3 fatty acids are contained in fish oil of fatty fish, while linseed oil is a source of alpha-linolenic acid (ALA), another omega-3 fatty acid.
The value of ALA has recently been demonstrated. However, most companies that sell dietary supplements of omega-3 use fish oil rich in EPA and DHA as sources of omega-3 polyunsaturated fatty acids, while they do not include ALA. Fatty fish, such as mackerel, herring, and salmon, are an excellent source of omega-3 fatty acids. Omega 3 fatty acids have already been used as a treatment for secondary prevention after cardiovascular events.
Fish
On the other hand, there is a concern that fish living in fish farms may consume food of unknown quality, contrary to the natural fishes. Still, it is a matter of governmental quality control and implementation. Regarding ‘fresh’ seafood, you should keep in mind that, in most cases, it is not fresh but frozen! A critical issue is that fish sold in the market are mostly fished in developing countries such as Tunisia and Morocco. A worrying issue is that waters in closed seas like the Mediterranean basin may be contaminated with heavy metals such as mercury, arsenic, and lead. Also, some say that some fish sellers drop boric acid on their fish’s eyes to shine and look fresh. So, regarding this aspect, some believe that fish harvested from fish farms are safer to consume, but this is only when the standards of fish farms are high.
Apart from omega-3 fatty acids, fish contains many other nutrients. For instance, cod liver is rich in vitamins A and D. It should be avoided by pregnant women as hypervitaminosis from high vitamin A levels, especially retinol, may be toxic for the fetus.
Fish should always be cooked or steamed as raw or undercooked fish may be contaminated with bacteria and viruses (including hepatitis A virus) or even parasites. Some fish and shellfish may also be contaminated with toxins such as the potential toxin tetrodotoxin (TTX; some associate this poisoning with the ‘Zombie’ people in the Caribbean) and saxitoxin (STX). The former may cause respiratory distress (that may lead even to respiratory insufficiency) and paralysis, while the latter may cause paralytic shellfish poisoning.
Cheese
You should avoid hard cheese, especially the yellow one, with a high content of saturated fatty acids (it may contain even 20 to 30 percent fats) that harm the heart. Instead of yellow cheese, you should prefer low–fat cottage cheese in moderate amounts, or a better solution is soy cheese. Cheese is not a desirable choice for osteoporosis prevention as it is high in fat. Even the ‘light’ cheese is very fatty, as it may contain even 10 percent fat. Similarly, cream white cheese may not be healthy as it usually has high lipid (fat) content.
Butter, margarine, and spreads
Avoid butter, margarine, and other spreads, as they are rich in fats. In the past, they contained ‘trans’ saturated fats that cause atherosclerosis (hardening of the arteries) and ischemic heart disease (IHD). If you wish to consume butter, you can take one with plant sterols (phytosterols) that decrease cholesterol.
Eggs: yes, or no?
You should prefer eating only boiled eggs, not omelet that contains saturated fatty acids. You should boil the eggs until they harden to kill bacteria such as Salmonella. Do not exclude eggs from your diet because their white part contains enough protein. In fact, egg protein is used as a base to compare other proteins. Consequently, some call eggs the ‘perfect food’ because the ratio of amino acids in eggs is very close to the proportion that the human body needs, and they have an HBV of nearly 1.0, which is ideal.
The white part of the egg, contrary to the yolk, has no cholesterol; many bodybuilders consume it as an excellent protein source. You can also find it as a pasteurized liquid in the supermarket. Additionally, based on weight, egg yolk contains about 9 percent lecithin. There are no guidelines for the total amount of eggs consumed daily or weekly. Some medical sites state that healthy people without high blood cholesterol can eat a single egg daily.
The number of eggs people with high blood cholesterol and/or heart disease can eat daily relates to the total cholesterol consumption. Other medical sites agree with the old instructions that people with high cholesterol and/or heart disease should not consume more than three eggs weekly, including those used in food.
Nuts
Nuts harvested from developing countries, such as Iran, may contain aflatoxins that are toxic carcinogens. These toxins are toxic to the liver and may cause liver cancer. They also may contain toxic heavy metals such as arsenic (from pesticides). For this reason, you should prefer fresh (not very old, as they may contain aflatoxins) nuts that are unsalted and are not roasted with high-fat oils such as palm oil. Walnuts and almonds are an excellent choice when consumed in moderation (a handful is OK) because they are rich in calories. You should never eat bitter almonds, as they contain cyanide, which is deadly!
The ratio of omega-6 to omega-3 fatty acids
Nuts and seeds have a high content of omega-6 polyunsaturated fatty acids. Similarly, vegetable oils are rich in omega-6 fatty acids, while olive oil is rich in omega-9 fatty monounsaturated fatty acids (oleic acid). A high ratio of omega-6 to omega-3 fatty acids is associated with a predisposition to many diseases. That means that oily fish containing omega-3 should be included in our diet, and the balance with the omega-3 fatty acids should favor the omega-3 fatty acids that protect us from heart disease.
Excessive amounts of omega-6 polyunsaturated fatty acids (PUFAs such as various vegetable oils) and an exceedingly high omega-6 to omega-3 ratio, as is found in contemporary Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases. In contrast, increased levels of omega-3 PUFA (and a low omega-6 to omega-3 ratio) exert suppressive effects. In the secondary prevention of cardiovascular disease, a ratio of omega-6 to omega-3 of 4 to 1 is associated with a 70 percent decrease in total mortality.
Vitamin B12 and folic acid
Vitamin B12 and folic acid protect the heart by reducing homocysteine. They are also necessary for blood cells, and their deficiency causes megaloblastic anemia. Vitamin B12 deficiency also causes neurological and psychiatric problems. The most prevalent cause of vitamin B12 deficiency is pernicious anemia from intrinsic factor deficiency. However, it may occur in vegans because of inadequate intake. You will find folic acid in green vegetables and vitamin B12 in animal products, especially liver.
Iodine
Iodine is a substance that deficiency in infants causes cretinism (with mental retardation), while in adults it causes thyroid goiter.
Iodine is present in fish, enriched in iodine salt, and seaweed kelp. Although salt increases blood pressure, you should not exclude it entirely from your diet, especially if you eat scarcely fish, as it contains iodine as an additive. However, people with hyperthyroidism should be aware that extra iodine is contained in multivitamins and multimineral dietary supplements.
Sweets, junk food, ‘trans’ fat
You should avoid sweets, dressings, fried / sautéed and generally foods with saturated fats that block the arteries and cause heart attacks and stroke. You should also avoid hydrogenated saturated ‘trans’ fat added in most processed food such as pasta, fried food, sautéed snacks, pizza, fried potatoes (French fries), toast, hamburgers, pie, cheese, pate, sweets, etc. They are even contained in some creams for babies in the form of palm oil! Palm oil is widely used in many processed foods, including deep-fried, which contains palmitic acid, a saturated fatty acid. It resembles ‘trans’ fats and is associated with ischemic heart disease (IHD). You should not consume it.
Low-fat processed foods
You should prefer low-fat ‘light’ foods, such as skimmed milk, while you should prefer fresh milk from evaporated may contain preservatives.
Dressings
You should avoid dressings as most are unhealthy, with high fat content and increased levels of salt and sugar. When added to salads, dressings remove all the beneficial effects of vegetables as they render them unhealthy to eat. If you wish to use a condiment, use ketchup (but it has sugar) or mustard, and avoid mayonnaise and salt.
Pepper
Although pepper has anti-inflammatory properties, it contains small amounts of safrole, a mildly carcinogenic (that causes cancer) compound! However, a study showed that safrole has anti-apoptotic and anticancer effects.
Phytosterols (plant sterols)
Recently, many manufacturers have added plant sterols (phytosterols) or stanol esters in dairy products as they decrease blood cholesterol levels. However, you should avoid butter and spreads containing those substances as butter has extra calories and saturated fat. Instead, you should prefer yogurt or other dairy products, such as milk, enriched with phytosterols.
Plant sterol (phytosterols) and stanol esters decrease LDL cholesterol (also known as ‘bad’ cholesterol) that is responsible for coronary (related to coronary heart arteries) heart disease. Studies show that eating spreads enriched with phytosterols daily reduced total cholesterol by up to 11 percent and LDL cholesterol (bad) cholesterol by up to 15 percent. The dose is important. The National Cholesterol Education Program recommends consuming 2 grams of plant sterols and/or stanols daily as part of an overall heart-healthy diet.
Beta-glucans and oatmeal
Recently, some manufacturers have added beta-glucans to toast bread or other products. Beta-glucans, like phytosterols, decrease blood cholesterol levels and are naturally contained in oats. That’s why oatmeal porridge is the ideal breakfast. Avoid the processed form with nuts, chocolate, and other ingredients that increase the sugar, salt, and fat levels. You can make it tastier by adding tepid milk, yogurt, fruit slices, nuts, and raisins. But you should not boil oats in milk or water as if you boil them, you destroy their nutrients.
Probiotics
According to FAO/WHO, probiotics are ‘Live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.’ The most well-known probiotics are bifidobacteria and lactic acid bacteria (LAB) or lactobacilli such as Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei, and Lactobacillus johnsonii. Also, yeasts, such as Saccharomyces bulgari and Saccharomyces cerevisiae, are used as probiotics. Saccharomyces cerevisiae is commonly known as baker's yeast. Along with the gut, it is beneficial to the immune system, and for this purpose, it has been patented as a formula with the name ''EpiCor™.''
Probiotics are commonly consumed as part of fermented foods with specially added active live cultures, such as in ''live'' yogurt and soy yogurt. They are also sold as dietary supplements, where you should ask if they need to be stored in the fridge or not as the bacteria are live. The first who observed the role of probiotics was the Russian Nobelist Elie Metchnikoff, who, in the early years of the 20th century, studied the possibility of replacing harmful microbes with useful microbes in the gut flora.
Probiotics are friendly for gut bacteria that help digestion and may enhance the immune system. The French company ‘Danone’ sells probiotics such as the products ‘Actimel™’ (‘DanActive™’ in North America), the yogurt ‘Activia ™’ (contains the probiotic Bifidus regularis), and other products. Most yogurts at the supermarket contain yeast instead of probiotics and are not ‘live’ as homemade yogurt characterized by a ''skin'' on their surface.
Prebiotics
Prebiotics are non-digestible food ingredients that help the growth and/or activity of bacteria in the digestive system and are claimed to be beneficial for the action of the friendly bacteria hosted in human digestive organisms. They are considered functional food. Typically, prebiotics are carbohydrates such as oligosaccharides, but some prebiotics are non-carbohydrates.
Most prebiotics are classified as soluble fibers. Today, only bifidogenic, non-digestible oligosaccharides, mainly inulin, its hydrolysis product oligofructose, and (trans) galactooligosaccharides, fulfill all the criteria for prebiotic classification. They are dietary fibers with a well-established positive impact on the intestinal microflora. They are dietary fibers with a well-established positive effect on the intestinal microflora. Inulin and fructooligosaccharides (FOS) help digestion and have many other benefits. For example, they increase the absorption of calcium and minerals and enhance the immune system.
Steaming
On cooking, you should prefer steaming (or at least baking) foods rather than frying. There are special steamers that steam food without boiling it, so most of the nutrients, including vitamins, are not destroyed by heat.
When steaming meat, fish, or vegetables with a steamer, you taste the real flavor of foods (especially of fish and chicken) because, since our childhood, we have been used to the taste of salt, sugar, spices, and dressings rather than the original taste of a meal. On the steamer, you can add vegetables such as squash, beans, sweet peppers, tomatoes, eggplant, etc. After steaming, you can add 2 to 3 tablespoons of extra virgin olive oil and lemon or vinegar.
Frying
Frying foods are unhealthy because fried oil releases toxins. Deep-fried potatoes (French fries) produce acrolein, a toxic bio-product. Sauté food is also unhealthy, while barbecue foods are carcinogenic (can cause cancer) because of the carbon smoke that generates aromatic polycyclic hydrocarbons that cause cancer. If you want fried food (although I do not recommend it), you can at least fry it with a few drops of oil on a non-stick frying pan (such as ‘Tefal™’).
Virgin olive oil
Olive oil is rich in omega-9 fatty monounsaturated fatty acids (oleic acid), and it is essential for a healthy heart as, along with oleic acid, it contains vitamin E (tocopherol), an excellent antioxidant, and polyphenols. You should prefer extra–virgin olive oil (the one of Mediterranean origin has excellent quality) but avoid large amounts (as the Greeks who eat their Greek salad soaked in olive oil) as it is rich in calories (1 tablespoon has 131 calories, almost half amount of a cheese pie). The daily recommended intake is two tablespoons.
Fruit juice
Concentrated natural juice of pomegranate (reduces blood pressure), pineapple (contains the enzyme bromelain that has anti-inflammatory properties), blueberry (has many health effects, from eye health to memory), raspberry, grapes (helpful for the circulation), strawberry (contains the antioxidant fisetin), orange (contains the antioxidant vitamin C) and carrots (necessary for our vision) is beneficial for our health. But you should avoid nectar juice that contains plenty of water and sugar.
The high fiber content and all-bran
A high-fiber diet is protective against colon cancer, while a diet rich in fat and, as mentioned above, red/ processed meat predisposes to colon cancer. It is also beneficial for the cardiovascular system as it lowers blood cholesterol levels while preventing constipation. Fiber-rich foods include oats, fruits, vegetables, all-bran bread, cereals, etc. Psyllium and inulin have the same benefits but be careful when consuming psyllium husk to drink plenty of water; otherwise, you may choke. Inulin, as mentioned above, is prebiotic.
You should prefer all bran flour as well as bread. ‘German bread’ is a healthy all-bran flour bread, but I like it when seeds are added. Cornbread is yellow in color, and it is delicious. Bread fermented with leaven is better than one fermented with yeast. On the other hand, toast bread is often unhealthy as it may contain sugar, salt, and preservatives. However, some manufacturers add to toast bread beta-glucans or plant sterols that decrease blood cholesterol levels, while many bakers make toast bread from all-bran flour and rye that has a brown color.
Antioxidants with high ORAC
Foods rich in antioxidants may prevent cancer and protect circulation. These include cauliflower, broccoli, and beetroots. Other edible goods that offer many health benefits are mashed tomatoes and ketchup (which contain lycopene that helps the heart, the prostate, and the vision), garlic (it reduces blood pressure, while the Kyolic™ aged garlic extract may be helpful for memory), dark chocolate and green tea (have polyphenols that are beneficial for the circulation), berries (blueberry, raspberry, Acai berry, and others), bilberry (helps the eyes), grapes (helpful for the circulation), pomegranate (decreases the blood pressure), red wine (especially the one from the Bordeaux region of France; when consumed to moderate amounts it offers longevity and protects the heart), and onions (they contain the antioxidant quercetin while red onions have considerable content of anthocyanin pigments that are antioxidants).
Oxygen radical absorbance capacity (ORAC) measures antioxidant capabilities in biological samples in vitro. This method has tested many foods, with individual spices, berries, and legumes rated highly. However, the US Department of Agriculture (USDA) found no correlation between test results and biological activity stating that no physiological proof in vivo existed in support of the free-radical theory. Alternative measurements include the Folin-Ciocalteu reagent and the Trolox equivalent antioxidant capacity assay.
From my perspective, a high ORAC is not enough to characterize an edible good with an increased antioxidant capacity but rather ‘in vivo’ benefits measurable by human or animal scientific studies.
Salt
You should avoid excess salt as it increases blood pressure (BP). Be aware of the salt and sugar added to many processed foods (e.g., cereals, snacks, etc.) and restaurant food. So always check the label for the ingredients. The only exception to avoid salt is when you need to prevent dehydration, such as after strenuous exercise, fever, a malady (then the doctor controls salt intake), or in case of a heatwave that increases the risk of a heat stroke.
Table salt combines two minerals: sodium (Na+) and chloride (Cl-). Table salt is approximately 40 percent sodium and 60 percent chloride by weight. About 90 percent of Americans’ sodium intake comes from sodium chloride. You should eat less than half a teaspoon of salt daily.
The American Heart Association’s recommendation for salt intake is not to exceed 2,300 milligrams (mg) daily and an ideal limit of no more than 1,500 mg per day for most adults, especially those with high blood pressure. Even cutting back by 1,000 mg daily can improve blood pressure and heart health. One-fourth (1/4) of a teaspoon of salt has 575 mg of sodium; half a teaspoon contains 1,150 mg of sodium; 3/4 teaspoon contains 1,725 mg of sodium, and one teaspoon of salt has 2,300 mg of sodium.
You can find the amount of sodium in packaged food sold in stores by looking at the Nutrition Facts label. The amount of sodium per serving is listed in milligrams (mg). The sodium content of packaged and prepared foods can vary widely. Reading the label is essential to achieve the American Heart Association’s recommendation of 1,500 mg daily.
Ninety percent of American adults are expected to develop high blood pressure in their lifetime. Overeating sodium is strongly linked to the development of high blood pressure. If the U.S. population moved to an average intake of 1,500 mg/day sodium from its current level, it could result in an approximately 26 percent overall decrease in blood pressure and an estimated $26 billion in health care savings. Achieving this goal would reduce deaths from CVD by anywhere from 500,000 to nearly 1.2 million over the next ten years
For tracking the sodium in a portion of food, you may visit the American Heart Association (AHA) at https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium
The recommendation for less than 1,500 mg of sodium daily does not apply to people who lose significant amounts of sodium in sweat, such as competitive athletes and workers exposed to extreme heat stress (for example, foundry workers and firefighters), or to those directed otherwise by their healthcare provider. During a sweltering day in summer or during strenuous physical exercise, we need extra salt, water, and carbohydrates (sugar) to avoid dehydration and electrolyte imbalance that may be life-threatening. In 2003, 14,802 people, most of them elderly, died in a heatwave in France, as many did not replace salt and other electrolytes and water during the heatwave, and died from dehydration that caused hypovolemia (low blood pressure), hypoglycemia, and electrolyte imbalance, as well and thrombosis, stroke, or heart attack (dehydration predisposes to thrombotic events).
Additionally, salt contains iodine as an additive and natural iodine, which is necessary for the thyroid gland. Its deficiency in children may cause cretinism, a severe mental disease, while in adults, it causes goiter. We cannot live with zero salt. However, as mentioned above, salt is added to almost all processed food.
Carbohydrates (‘carbs’): a red card to sugar
You should avoid sugar. Remember that salt and sugar are added to many processed foods (e.g., cereals, snacks, etc.), so always check the label for the ingredients. The only exception to avoid sugar is when you need extra energy, such as after strenuous exercise, a malady (with an infirmity other than diabetes mellitus), or when dehydrated, to avoid hypoglycemia that may lead to a coma.
You should not add sugar or honey to fresh fruit juices, as they already have many carbohydrates, possibly more than natural juices, as they are concentrated, while you should keep in mind that nectar juices usually contain sugar. Many people, including me, prefer fructose as a sweetener as it has only 12 calories a teaspoon, while sugar has twenty. However, its benefits are debated. Honey may be an alternative, and a teaspoon contains (or gives) sixty-four calories.
You should avoid artificial sweeteners such as saccharin, cyclamate acid, and aspartame, which are suspected of causing cancer. A safe alternative, when natural, is the herb Stevia, but I do not prefer it as it is a bitter-like medicine! You should not give honey to a baby because it may carry botulism toxin (BTX) that causes paralysis, and it is the toxin used in Botox!
Carbohydrates (‘carbs’) and glycotoxins (advanced-glycation end products (AGEs))
Excess carbohydrates (‘carbs’) are calorigenic, and their contribution to obesity and metabolic syndrome is important. A high carbohydrate diet is not healthy, as it predisposes to diabetes mellitus and coronary heart disease that is accelerated by hyperglycemia (high blood sugar) and the advanced-glycation end products (AGEs) that are responsible for the vascular complications of diabetes mellitus. AGEs, also called colloquially glycotoxins, are the products of non-enzymatic glycation and oxidation of proteins and lipids.
By stimulating processes linked to inflammation, AGEs are implicated in many diseases. These include diabetes, inflammation, neurodegeneration (including dementia), and aging. Dietary AGEs can be present in foods such as meat and butter and can form in food during frying, roasting, and baking, but less in boiling, stewing, steaming, and microwaving, while barbecue foods are high in AGEs. Not only are AGEs responsible for the vascular complications of diabetes, but they also are carcinogenic (can cause cancer).
Frying is a way of generating AGEs, especially when fried at elevated temperatures. Barbecue is carcinogenic because of the AGEs, in addition to the carcinogenic nitrates of cold cuts and cured meat and the fact that food cooked in carbon smoke is rendered carcinogenic as it generates aromatic polycyclic hydrocarbons that cause cancer.
There is a growing body of evidence to show that AGEs-their receptor (RAGE) interactions are involved in the development of atherosclerosis (hardening of the arteries by the plaque that leads to heart attack) and diabetic microangiopathy. AGEs-RAGE interactions stimulated the human pancreatic cancer cells' growth and the migration of cultured human melanoma (a malignant skin cancer) cells. Anti-RAGE antibodies inhibited tumor formation and lung metastasis of melanoma. AGEs could also explain the molecular link between diabetes and colorectal cancer. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/15823719 )
The glycemic index (GI) and Glycemic Load (GL)
The glycemic index (or GI) ranks carbohydrates on a scale from 0 to 100 according to how much they raise blood glucose (sugar) levels after eating. Foods with a high GI are rapidly digested, absorbed, and metabolized, resulting in marked fluctuations in blood sugar glucose levels. In contrast, foods with a low GI produce smaller changes in your blood glucose and insulin levels, reducing your risk of type 2 diabetes and heart disease, while it is essential to maintaining weight loss. Here is the evidence. Common foods like bananas have a high glycemic index, so we should eat them moderately or less. For a calculator of the glycemic index in edible goods, you may visit http://www.glycemicindex.com/foodSearch.php
The classification of GI for an individual food portion is low (55 or less), moderate (56 to 69), or high (more than 70). It is essential to distinguish between a low-GI diet and/or meal and a low-GI food. As a low GI food is defined as 55 or less, someone may assume that a whole diet that averages 55 or less is a low GI diet. In fact, the average American diet already has a GI of around 55 to 60 because we eat fruits and dairy foods, which are naturally low GI. Consequently, to reduce the risk of chronic disease, we should aim lower and suggest that 45 is a better cut-off point for a low GI diet. That means that for the entire day, the classifications are low (45 or less), moderate (46 to 59), and high (more than 60).
For diabetes mellitus, all evidence-based recommendations now advise people with type 1 and type 2 diabetes to use GI or GL as part of the nutritional management of their condition. An analysis of twenty-eight randomized controlled trials provided high-level evidence that high-fiber, low GI diets can significantly reduce total and LDL-cholesterol levels (also known as ''bad cholesterol''), regardless of weight loss. Regarding weight maintenance, the Diogenes study demonstrated that a moderately high protein, low GI diet is ideal for longer-term weight management.
Your blood glucose rises and falls when you eat a meal containing carbohydrates. How high it rises and how long it remains high depends on the quality of the carbs (the GI) and the quantity (the serving size). Both are valued by the Glycemic load (GL) that combines the quality and amount of carbohydrates in one ''number''. GL is the best way to predict blood glucose values of diverse types and amounts of food.
Like the glycemic index, the glycemic load of a portion of food can be classified as low (10 or less), medium: 11 – 19, or high (20 or more). Although the GL concept has been used in scientific research, GI has been proven most helpful to people with diabetes and those who are overweight. This is because a diet with a low GL may sometimes be combined with healthy low-GI carbohydrates. Still, it may contain too much protein and low carbohydrate content, while it may contain saturated fats that have detrimental effects.
If you choose the lower GI option within a food group or category, you usually select the one with the lowest GL because foods are grouped because they contain similar nutrients, including carbohydrates. So, if you choose foods with a low GI, at least one at each meal, you regulate better blood glucose levels and balance the intake of carbohydrates, fats, and proteins.
Fructose (vs.) Honey (vs.) Sugar
In a study, 33 upper-trimester chiropractic students volunteered for oral glucose tolerance testing comparing sucrose (ordinary table sugar), fructose, and honey during successive weeks. A 75-gr carbohydrate load in 250 ml of water was ingested, and blood sugar readings were taken at 0, 30, 60, 90, 120, and 240 minutes. Fructose showed minimal changes in blood sugar levels, consistent with other studies. Sucrose gave higher blood sugar readings than honey at every measurement, producing significantly greater glucose intolerance. Honey provided the fewest subjective symptoms of discomfort. Given that honey has a gentler effect on blood sugar levels per gram basis and tastes sweeter than sucrose so that fewer grams would be consumed, the study's authors concluded that it would seem prudent to recommend honey over sucrose (ordinary table sugar). (Reference: http://www.ncbi.nlm.nih.gov/pubmed/2394949 )
Commercially, fructose is frequently derived from sugar cane, sugar beets, and corn. Fructose is often recommended for people with diabetes because it does not trigger insulin production by pancreatic beta-cells. However, the net effect for both diabetics and non-diabetics is debated. Fructose has a shallow glycemic index of about 19, compared with 100 for glucose and about 68 for sucrose (refined sucrose is table sugar). Fructose is also 73 percent sweeter than sucrose. Studies show that fructose consumed before a meal may even lessen the glycemic response of the meal. Excessive fructose consumption may contribute to the development of fatty liver (liver steatosis). Also, there may be a substantial risk of gout associated with using fructose.
A meta-analysis concluded that the isocaloric exchange of fructose for another carbohydrate improves long-term glycemic control, as assessed by glycated blood proteins, without affecting insulin in people with diabetes. (Reference: http://care.diabetesjournals.org/content/35/7/1611.abstract )
Is fructose harmful?
Fructose is also called fruit sugar, while refined sugar, called sucrose, is half glucose and half fructose. Refined sugars are used to make breakfast cereals, pastries, sodas, fruit drinks, and other sweet foods and beverages. The breakdown of fructose in the liver may lead to the buildup of fat there, causing what is called nonalcoholic fatty liver disease. It also elevates triglycerides, increases LDL-cholesterol (also called ''bad'' cholesterol), promotes the buildup of fat around organs (visceral fat), raises blood pressure, makes tissues insulin-resistant, predisposes to diabetes, and increases the production of free radicals that can damage DNA and cells. (Reference (Retrieved: August 16, 2018): https://www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart )
Excessive accumulation of triglycerides (TG) in the liver, without significant alcohol consumption, is a nonalcoholic fatty liver disease (NAFLD). NAFLD is a significant risk factor for developing cirrhosis and an independent predictor of cardiovascular disease. High fructose corn syrup (HFCS)-containing beverages were associated with metabolic abnormalities and contributed to the development of NAFLD in human trials. Ingested carbohydrates constitute a significant stimulus for hepatic de novo lipogenesis (DNL) and are more likely to directly contribute to NAFLD than dietary fat. Substrates used to synthesize newly made fatty acids by DNL are primarily glucose, fructose, and amino acids. Epidemiological studies linked HFCS consumption to the severity of liver fibrosis in patients with NAFLD. (Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4405421/ )
Is a low-carb diet linked to a shorter lifespan?
Low carbohydrate diets, which restrict carbohydrates in favor of increased protein or fat intake, or both, are a popular weight-loss strategy. A recent study investigated the long-term effect of carbohydrate restriction on mortality. The study examined a Cohort of 15,428 adults aged 45–64 years in four US communities who completed a dietary questionnaire at enrolment in the Atherosclerosis Risk in Communities (ARIC) study. The primary outcome was all-cause mortality.
The study's results were striking as it demonstrated that both high and low percentages of carbohydrate diets were associated with increased mortality, with minimal risk observed at 50–55 percent carbohydrate intake. Low carbohydrate dietary patterns favoring animal-derived protein and fat sources from sources such as lamb, beef, pork, and chicken, were associated with higher mortality.
On the other hand, those who preferred plant-derived protein and fat intake from sources such as vegetables, nuts, peanut butter, and whole-grain bread were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality. (Reference: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext )
Is peanut butter harmful?
The findings of the above study are very interesting. However, I am not keen to recommend eating peanut butter as it contains, even in small amounts, ''trans'' fat that harms our health. However, a 2001 study disagrees with me. Hydrogenated vegetable oils are added to peanut butter at 1 to 2 percent levels to prevent oil separation. Some hydrogenated vegetable oils are known to be sources of trans-fatty acids in the human diet. The research investigated the fatty acid composition of eleven brands of peanut butter, and paste freshly prepared from roasted peanuts was analyzed with emphasis on isomeric trans-fatty acids. Surprisingly, the study found no trans-fatty acids in any of the samples. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/11368602 )
Is palm oil safe?
The main argument against the use of palm oil as edible oil is the fact that it contains palmitic acid, which is a saturated fatty acid and, by extrapolation, should give rise to elevated total cholesterol and low-density lipoprotein cholesterol (LDL-cholesterol, also known as ''bad cholesterol'') levels.
The high amount of saturated fatty acids (SFA) coupled with the rising availability and consumption of palm oil could lead to the assumption that palm oil contributes to the increased prevalence of cardiovascular diseases (CVDs). However, a recent review could not quantify the real association of palm oil with CVD outcomes as it could not establish strong evidence for or against palm oil consumption relating to cardiovascular disease risk and cardiovascular disease-specific mortality. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/29489910 )
Another review concluded that palm oil consumption does not give rise to elevated serum cholesterol levels and is not atherogenic. Apart from palmitic acid, palm oil consists of oleic and linoleic acids, which are monounsaturated and polyunsaturated, respectively. Additionally, it contains vitamins A and E, which are potent antioxidants. Palm oil has been scientifically shown to protect the heart and blood vessels from plaques and ischemic injuries. The review concluded that palm oil consumed as a dietary fat as a part of a healthy balanced diet does not have an incremental risk for cardiovascular disease. (Reference (also reference for the 1st paragraph of this section): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4365303/ )
About olive oil
Olive oil is rich in omega-9 fatty monounsaturated fatty acids (oleic acid), and it is essential for a healthy heart as, along with oleic acid, it contains vitamin E (tocopherol), an excellent antioxidant, and polyphenols. You should prefer extra–virgin olive oil (the one of Mediterranean origin has excellent quality) but avoid enormous amounts (as the Greeks who eat their Greek salad soaked in olive oil) as it is rich in calories (1 tablespoon has 131 calories, almost half amount of a cheese pie). The daily recommended intake is two tablespoons.
Is olive oil beneficial?
Different epidemiological studies suggest olive oil consumption prevents some cancers and cardiovascular diseases (CVDs) incidence and mortality. A recent review found many studies indicating that phenolic compounds in olive oil positively affect different health-related biomarkers. Among them, phenolic compounds would be partially responsible for health benefits. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/30082650 )
Is extra-virgin olive oil a superfood?
Extra virgin olive oil (EVOO), the most representative Mediterranean diet component, may lower the incidence of cardiovascular events, including myocardial infarction and stroke. From a chemical point of view, 98-99 percent of the total weight of EVOO is represented by fatty acids, especially monounsaturated fatty acids such as oleic acid, while tocopherols (a class of methylated phenols, many of which have vitamin E activity), polyphenols and other minor constituents represent the remaining 1-2 percent. All these components may potentially contribute to the beneficial effects of extra virgin olive oil (Reference: https://www.ncbi.nlm.nih.gov/pubmed/29141571 )
The polyphenol fraction of extra-virgin olive oil may be partly responsible for its cardioprotective effects. A recent systematic review and meta-analysis evaluated the effect of high versus low polyphenol olive oil on cardiovascular disease (CVD) risk factors in clinical trials. The review found that compared to low polyphenol olive oil, high polyphenol olive oil significantly improved measures of malondialdehyde, oxidized LDL, total cholesterol, and HDL cholesterol (''good'' cholesterol). At the same time, subgroup analyses and individual studies reported additional improvements in inflammatory markers and blood pressure. The meta-analysis concluded that high polyphenol oils confer some cardiovascular disease (CVD)-risk reduction benefits. However, further studies with longer duration and in non-Mediterranean populations are required. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/29708409 )
Is sesame oil beneficial?
Sesame oil (SO) is a supplement known to have anti-inflammatory and antioxidant properties, which makes it useful for reducing atherosclerosis and the risk of cardiovascular disease. A recent review mentions that research has shown that SO can decrease low-density lipoprotein (LDL; ''bad'' cholesterol) levels while maintaining high-density lipoprotein (HDL; ''good'' cholesterol) levels. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/28924525 )
Studies suggest that sesame and its lignans induce beneficial changes in risk factors related to cardiovascular disease. A study investigated the effects of sesame on reducing serum lipids (=fats) and enhancing antioxidant capacity in 38 hyperlipidemic (with high blood fats) patients who were divided into two groups randomly. Intervention group patients were supposed to eat 40 grams of white sesame seeds daily, and instead of these calories, 240 kcal was removed from their diet.
The results demonstrated that the diet with sesame significantly decreased the levels of serum total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-Cholesterol; ''bad'' cholesterol) and total cholesterol (TC) to high-density lipoprotein cholesterol (HDL-Cholesterol; ''good'' cholesterol) (TC/HDL-C) ratio. Lipid peroxidation (thiobarbituric acid reactive substances (TBARS)), an indicator of oxidative stress, decreased while the activities of glutathione peroxidase (GPX) and superoxide dismutase (SOD), both protecting the organism from oxidative damage, were increased. The study concluded that sesame seed supplementation decreased serum TC, LDL-C (LDL-Cholesterol; ''bad'' cholesterol), lipid peroxidation, and increased antioxidant status in hyperlipidemic patients. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/22263599 )
Frying
Fried food and Acrylamide
Acrylamide (or acrylic amide) is a chemical compound with the chemical formula C3H5NO. Its IUPAC name is prop-2-enamide. Cigarette smoking is a significant acrylamide source. Acrylamide was discovered in starchy foods, such as potato chips, French fries, and bread that had been heated higher than 120 °C (248 °F), as the production of acrylamide in the heating process was shown to be temperature-dependent). However, it was not found in food that had been boiled or not heated. Potatoes cooked whole were found to have significantly lower acrylamide levels than the others, suggesting a link between the food preparation method and acrylamide levels. Studies have also found acrylamide in black olives, dried prunes, dried pears, coffee, and peanuts.
Acrylamide has toxic effects on the nervous system and on fertility. A June 2002 report by the Food and Agriculture Organization of the United Nations (UN) and the World Health Organization (WHO) attempting to establish basic toxicology concluded the intake level required to observe neuropathy was 500 times higher than the average dietary intake of acrylamide. For effects on fertility, the level is 2,000 times higher than the average intake. It is still unclear whether acrylamide consumption increases the risk of developing cancer.
The European Chemical Agency added acrylamide to the list of substances of exceedingly high concern. The European Commission funded the Heat-generated Food Toxicants (HEATOX) Project, concluding that the evidence of acrylamide posing a cancer risk for humans has been strengthened and compared with many regulated food carcinogens, exposure to acrylamide poses a higher estimated risk to consumers.
A study investigated the relationship between virgin olive oil (VOO) phenol compounds and acrylamide formation in potato crisps. LC-MS screened the phenol compositions of 20 VOO samples, and four oils, characterized by different phenol compound patterns, were selected for frying experiments. Slices of potatoes were fried at 180 degrees C for 5, 10, and 15 min, and LC-MS determined acrylamide content. The results showed that VOO phenolic compounds are not degraded during frying, and the crisp color was not significantly different among the four VOOs. Acrylamide concentration in crisps increased during frying time, but the formation was faster in the oil with the lowest phenolic compound level. Additionally, the VOO having the highest concentration of ortho-diphenolic compounds can efficiently inhibit acrylamide formation in crisps from mild to moderate frying conditions. The study concluded that ortho-diphenolic-rich virgin olive oil (VOOs) could be a reliable mitigation strategy to reduce acrylamide formation in domestic deep-frying. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/18290617 )
Fried food and Acrolein
Acrolein (propenal) is the simplest unsaturated aldehyde. It is a colorless liquid with a piercing, acrid smell. As cooking oil is heated to its smoke point, the smell of burnt fat is caused by glycerol in the burning fat breaking down into acrolein. It is produced industrially from propylene and is mainly used as a biocide and a building block to compounds such as the amino acid methionine.
Acrolein is a highly reactive unsaturated aldehyde formed while burning gasoline and diesel fuels, cigarettes, wood, and plastics. Also, acrolein is generated while cooking or frying food with fats or oils. Acrolein is also used to synthesize many organic chemicals and as a biocide in agricultural and industrial water supply systems. The total emissions of acrolein in the United States from all sources are estimated to be 62,660 tons annually. The Environmental Protection Agency classifies acrolein as a high-priority air and water toxicant. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/28084565 )
Acrolein is toxic, and it is irritant to the skin, eyes, and nasal passages. The primary metabolic pathway for acrolein is the alkylation of glutathione. The World Health Organization (WHO) suggests a tolerable oral acrolein intake of 7.5 μg per day per kg of body weight. Although acrolein occurs in French fries, the levels are only a few μg per kg. The US Occupational Safety and Health Administration has set an exposure limit of 0.1 ppm at an eight-hour time-weighted average. Acrolein has immunosuppressive effects and may increase the risk of cancer. Acrolein gas in the smoke from tobacco cigarettes is related to an increased risk of developing lung cancer.
Fried with olive oil or vegetable oil?
My answer is none, as we should avoid fried food that harms our health, as noxious substances mentioned above, acrylamide and AGEs, are generated! The question of whether olive oil is better than vegetables is controversial, as many opinions exist. Some claim that olive oil is better than other vegetable oils for frying, while others argue that vegetable oil is more beneficial than olive oil.
A study investigated the suitability of different commercial olive oil categories for domestic frying. Oil samples were taken every 3h of frying and evaluated for free acidity, peroxide and p-anisidine values, specific extinction coefficients, oxidative stability, fatty acids, vitamin E, β-carotene, and total phenols until the total polar compounds achieved the maximum legal amount (25%). All olive oils were fried for more time than the commercial vegetable oil blend taken for comparison (from 24 to 27 h, against 15 h). The extra-virgin Protected Designation of Origin (PDO) olive oil was characterized by reduced levels of oxidation and hydrolysis and superior amounts of minor antioxidant compounds. The "olive oil" commercial category behaves similarly, but "Cobrançosa" olive oil performance was slightly worse and distinctly different between years, highlighting the importance of blending different cultivars. Despite containing significantly higher amounts of vitamin E, the vegetable oil was highly susceptible to oxidation under frying conditions compared to all olive oils. The results also show that the chemical composition of olive oils, particularly the number of natural antioxidants, are essential parameters in their predictive behavior along the frying process, but mostly olive oil is resistant to frying conditions, independent of the commercial category chosen. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/20678538 )
Refined olive, corn, soybean, and sunflower oils were used as cooking oils for deep-frying at two different temperatures, 160 and 190 °C, and for pan-frying potatoes at 180 °C for ten successive sessions under the usual domestic practice. Several chemical parameters were assayed during frying operations to evaluate the status of the frying oils. Refined olive oil was more stable than refined seed oils as a frying oil. In fact, this oil has proven the highest resistance to oxidative deterioration, and its trans-fatty acid contents and percentages of total polar compounds were lower at 160 °C during deep-frying. Finally, chemometric analysis has demonstrated that the lowest quality deterioration of all refined oils occurred in the refined olive oil during deep-frying at 160 °C, and the highest deterioration occurred in the refined sunflower oil during pan-frying at 180 °C. (Reference: https://www.ncbi.nlm.nih.gov/pubmed/25264922 )
Proteins
High protein in the diet will disturb nitrogen balance and may increase blood urea nitrogen (BUN). It is contraindicated in people with chronic kidney disease (CKD). Contrary to popular belief, high protein intake with protein powders is not entirely safe for bodybuilders, especially when of animal sources, such as beef, which may contain saturated fatty acids and cholesterol. I recommend soy protein (it has a high protein content and decreases blood cholesterol) and spirulina, a superfood, while an alternative is whey protein with low-fat content.
Tuna is a satisfactory solution as it contains protein and omega-3 fatty acids that protect the heart. You may eat a tuna salad with lettuce and two tablespoons of virgin olive oil but avoid salt (tuna as fish has its natural salt) and heaps of corn.
A healthy, active person needs about 0.36 grams of protein per pound of body weight. The average American of 150 pounds consumes over 100 grams of protein daily, or about 0.67 grams of protein per pound, or almost twice what they need, as he/she only needs 54 grams!
Foods from animals (dairy foods, eggs, meat, poultry, fish) have the best combination of amino acids and produce the least waste; these are the ‘high biological value’ (HBV) foods. Some people call eggs the ‘perfect food’ because the ratio of amino acids in eggs is very close to the rate that the human body needs, and they have an HBV of nearly 1.0, which is ideal. The white part of the egg has no cholesterol that is only contained in the yolk of the egg. Further details about eggs have already been mentioned above.
A healthy morning meal: something that most neglect
In the morning, after waking up, most people stupidly eat nothing, drink a cup of coffee with an empty stomach, eat a pie, toast, a sandwich, or a pizza filled with greasy cheese, margarine, ham, and other unhealthy ingredients that have many fats. Moreover, many eat too fast to be early at work, resulting in swallowing air and gut bloating.
You should spend about 10 to 15 minutes for breakfast and preferably eat porridge oatmeal or a high-fiber ‘all-bran’ type of cereal (such as ‘Kellogg’s all bran™’ or ‘all bran’ from Nestle or ‘Weetabix™’ with’ whole grain etc.) added in tepid milk or yogurt in which you can add a few seeds (such as almonds, walnuts, raisins, and sunflower) and fruits (e.g., grape, blueberry, Goji berry, raisins, a few slices of bananas, etc.) and a teaspoon of honey.
You should avoid junk food. Even pies, such as cheese pies, have a lot of butter between flour layers. A natural solution is to eat steamed corn or natural wheat (you must boil it for a long time). Muesli is a cereal well-known in Germany that contains wheat, oats, seeds, nuts, fruits, etc. Although they are tasty with high-fiber content, my reservation is that they may be of high carbohydrate content. Musli is different than granola. The main difference is that granola is baked and usually contains added sweeteners, such as honey or sugar, along with dried fruits, while muesli is raw and sweetened with dried fruits only, making it a healthier choice than granola.
Manufactured cereals often have excessive amounts of saturated fats, carbohydrates (including sugar), and salt. In contrast, they have negligible nutritional value unless fortified with vitamins and minerals because they are roasted and baked.
Dinner
For dinner, if you eat late, you should prefer something light such as steamed vegetables and yogurt, as calories are not burned at night in such a way compared to daytime in which we are active. You should not eat a meal or alcohol three to four hours before falling asleep, as regurgitation may cause life-threatening aspiration from airway obstruction and pneumonia. Similarly, you should avoid eating food or alcohol 4 hours before swimming or exercising.
In between breakfast, lunch, and dinner
At the intermediate between the three main meals (breakfast, lunch, and dinner), you can eat fresh fruits, vegetables, natural juices, smoothies (with skimmed milk or low-fat yogurt), and skimmed milk. You can occasionally eat cottage cheese with low fat.
Food combination
About food combinations, it is said that the only edible goods that go with everything are vegetables; nothing else! That is related to the metabolic pathways in our body that are different for carbohydrates, protein, and fats. Fruits should be eaten alone, away from other foods and juices (but avoid them at night).
All the different combinations may be wrong. Foods with high carbohydrate content (such as cereals or sweets) or starch (such as potatoes, rice, and pasta), high lipid content (such as meat), or proteins (such as eggs, meat, and fish) should be consumed alone or with vegetables. So, vegetables can be combined with everything!
According to the above, milk should not be combined with cookies and biscuits, meat or fish with potatoes, and rice or pasta with cheese. However, they can all be combined with tomato sauce and vegetables. Fruit and sweets should be avoided as desserts at the end of a meal, while juices should be fresh (as nectars usually contain sugar), and we should drink them out of meals.
Fruits should also be consumed alone. So, all the classical combinations almost everyone does are wrong because fats, proteins, and carbohydrates are digested and metabolized by different bodily pathways. If we mix them all, then their indigestion is delayed. Consequently, there may be reduced absorption of vitamins, minerals, and indigestion. Another tip is that milk should not be mixed with cocoa or tea, as caffeine (a diuretic) may cause calcium loss.
Caffeine
Avoid excess coffee and other beverages with caffeine that cause tachyarrhythmia (fast heartbeat) and agitation. Coffees with whipping cream, including Freddo cappuccino and American style (e.g., from Starbucks), have high fat and carbohydrate content. A healthier solution is filtered coffee, such as French coffee. You should always drink coffee with a full stomach (i.e., after meals) and not an empty one, as it may cause stomach irritation.
Beverages with many calories!
Eat slowly!
Many people eat too fast, especially their breakfast (usually when they need not delay working), which has, therefore, swallowing air and developing indigestion and flatulence (= the accumulation of gas in the alimentary canal). For this reason, you should eat your meal slowly, for at least 20 to 30 minutes, especially at lunch and dinner. Eating fast, as almost all people do because of stress or lack of time, causes indigestion and flatulence (gut gas). Eating too quickly has a risk of choking, e.g., from meat, squid, etc. Infants may be choked by nuts and tend to swallow everything! We should chew our food properly, unlike ravenous animals that swallow food without chewing it!
Intolerance (lactose, gluten), allergens, phenylalanine
Many of the population are intolerant to lactose and should drink milk without lactose. People with celiac disease have an intolerance to gluten. They should avoid cereal, wheat, and oats that may cause serious health problems such as malabsorption of vitamins and minerals, diarrhea, growth retardation (and failure to thrive), and others. Allergens, especially nuts, should be included on the ingredient label, while phenylalanine sources, including cola-type refreshments, should be labeled as they should be avoided by patients suffering from phenylketonuria.
Quality
I prefer known brands when shopping at the supermarket. The well-known companies usually are checked for their quality, and frauds are less (such as meat that was found that have a horse as a source, chicken with dioxins, vegetable oil with pesticides, etc. You should always look at the label for the country of origin. For instance, an edible product from India or China may be of questionable quality, as both have increased levels of environmental pollution.
For instance, milk is often imported from developing countries of the Balkans (e.g., as powder), while juices often come as frostblocks from developing countries such as Brazil. Nuts imported from Iran and Turkey may contain pectizes and aflatoxins that cause liver cancer. Potatoes are imported from Egypt, fish from Tunisia (the Mediterranean basin is more polluted than Ocean fish), etc. In many developing countries, such as the pre-referred, the quality control standards are low, so they may be unhealthy. On the other hand, quality control is essential for well-known manufacturers.
Spirulina: a superfood
Spirulina is a green algae-rich source of protein and an excellent choice for people on a diet, students, people with medical problems, athletes, and bodybuilders. It is called the ‘astronaut pill’ and has a detoxifying effect, helps the body’s immune system, and offers stamina. It is rich in amino acids, carbohydrates, minerals, vitamins, and essential fatty acids.
Cranberry
Cranberry is helpful for the urinary system as it may prevent urinary tract infections (UTIs) that are common in women (as the anus is close to the urethral opening, making it easier for gastrointestinal (GI) bacteria (including coliforms, such as Escherichia coli) to spread from the anus to the urethra. However, it does not help in their treatment. Instead, an antibiotic should be prescribed.
Mediterranean diet
The Mediterranean diet (Med Diet) offers longevity, as studies have shown, especially in people living on the Greek islands of Crete and Ikaria (there, people are less stressed from the daily routine, as many go to work in the midday) as well as Sardinia. This diet is characterized by the consumption of olive oil (oleic acid as monounsaturated fatty acid) and plant foods (fruits, vegetables, pulses, cereals, nuts, and seeds), as well as the frequent and moderate intake of wine (mainly with meals). It is also described by moderate fish, seafood, yogurt, cheese, poultry, and egg consumption. Moreover, it is characterized by the low consumption of red meat and processed meat products.
Several epidemiological studies have evaluated the effects of a Mediterranean diet and have demonstrated that it acts protectively from several diseases associated with chronic low-grade inflammation, such as cancer, diabetes, obesity, atherosclerosis, metabolic syndrome, and cognition disorders (including dementia). Adopting this dietary pattern could counter the effects of several inflammatory markers, decreasing, for example, the secretion of circulating and cellular biomarkers involved in the atherosclerotic process.
Japanese diet
The Japanese diet (especially of Okinawa) is rich in fish, including sushi, and offers cardiovascular protection. But the other side of the coin is that in Japan, there are high rates of stomach cancer! Moreover, as a medic, I recommend against eating sushi, as microbes (germs) are not killed when fish (and meat) are raw.
Red wine
While it is prudent to avoid excessive amounts of alcohol, lesser amounts of red wine contain polyphenols and resveratrol that protect the heart, while resveratrol offers longevity! In addition to alcohol, it has been shown that other substances are of essential importance to the health benefits of red wine, as a Chinese study proved that these benefits occur in dealcoholized (without alcohol) wine as well. You should not drink alcohol with medications or consume it as a substitute for dealing with financial, emotional, or psychological problems (in these cases, a psychotherapist is mandatory).
Violence (e.g., in the family or interpersonal) and accidents are often due to alcohol or illicit drug abuse. Chronic abuse causes myriad diseases, including serious liver problems (in severe alcoholism, the person may die of hepatic coma or bleeding esophageal varices), pancreatitis (a severe inflammation of the pancreas), cancer of the larynx (especially in combination with smoking), and other types of cancer, polyneuropathy, encephalopathy Wernicke - Korsakoff (with neurological problems; it occurs from lack of vitamin thiamine), hypoglycemia (usually during intoxication) and hypertension (high blood pressure)!
Studies have demonstrated that moderate consumption of alcohol and wine is associated with decreased mortality due to cardiovascular events. The French paradox refers to the comparatively lower incidence of coronary heart disease (CHD) in France, despite the prominent levels of saturated fat in the traditional French diet. Some epidemiologists attribute this to the higher consumption of wine by the French people, but the scientific evidence is limited. Others associate the French paradox with the population's high rates of antibiotic use.
Thanks for reading!
Reference (Retrieved: July 24, 2018):
· https://www.mayoclinic.org/diseases-conditions/urinary-tract-infection/symptoms-causes/syc-20353447
Reference (Retrieved: October 7, 2015):
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