Does one diet work for everyone? Is there one best way of eating? Is one diet better than all the others? The answer to all these questions is no. There are clear healthy eating habits everyone should follow. This includes avoiding processed foods, eating real/whole foods, avoiding sugar, and avoiding processed oils. The exact composition of a healthy diet can vary depending on one’s age, metabolism, and genetics. Most children are highly sensitive to insulin. This means they can eat carbs all day long and still remain thin. Furthermore, most children have a good metabolism. Unfortunately, as we get older things change. Most people, as they age, become less sensitive to insulin. This means that excess sugar is not burned by the body’s cells, but instead gets stored as fat. Insulin sensitivity varies from person to person. Some people can cut their carbs to 100grams a day and can lose weight and remain thin. Other people need to lower their carbs to under 25grams a day to lose weight. If you are on a low carb diet and not losing weight, you may need to cut your carb intake even more. Remember that everyone’s metabolism is different. Some people can eat a large amount of food and remain thin. Others are not as lucky. As we get older and lose muscle mass our metabolism slows down. We burn less calories at rest compared to when we were younger. A good way to naturally increase your metabolism is to increase muscle mass by lifting weights. More muscle mass leads to a higher metabolism and more calories burned at rest. The take home message is that everyone is different. Do not believe anyone who claims their diet is the best for everyone. What works for others, may not work for you. The key is to experiment and find what does work for you. Again, you can never go wrong avoiding processed food and sugar in your diet. A good rule of thumb that everyone can follow includes a diet of unprocessed, whole foods that your body recognizes as food. For most people, including a good amount of protein in every meal can help with weight loss. As noted above, cutting back on carbs is also important in losing weight. However, the exact amount will vary from person to person. Therefore, experiment a little with your diet if you are not having success. Keep a food diary if needed. Find what works specifically for you. One size does not fit all.
Triglycerides are fats in the blood. They are directly measured in a standard lipid panel that your doctor runs on your annual visit. A healthy triglyceride level is less than 100. Having high triglycerides is very worrisome. High triglyceride levels lead to elevated VLDL levels in the blood, which are direct precursors to small, dense LDL particles. Small dense LDL particles (or type “B” particles) are highly “atherogenic”. This means that they cause blockages to be formed in the arteries, and subsequently heart attacks and strokes. So how do triglyceride levels become elevated? They are formed from excess sugar in the bloodstream. Too much sugar is toxic to the body. The body can only store a small amount of sugar as glycogen in the liver and muscles. To protect the body from toxic excess sugar, the liver turns extra sugar directly into triglycerides. Thus, eating a lot of carbohydrates directly leads to elevated triglycerides. Your body can then store extra triglycerides as fat in your belly. This is how you get fat. The best natural way to lower your triglycerides is to lower your intake of carbohydrates and sugar. Your body is taking all that pasta, rice, potatoes and pretzels you have been eating and turning them directly into triglycerides. This is making you fat and leading to an increased risk of a heart attack or stroke. The good news is that medications are usually not needed to improve the situation. Just decrease your carbohydrate intake and you will see a significant decrease in your triglyceride levels on your next blood draw.
Patients frequently tell me they eat a healthy breakfast every morning – they eat Cheerios. Cheerios are advertised on TV as “heart healthy”. We are told to eat more cheerios as they “can help lower our cholesterol and may reduce our risk of heart disease”. So if we eat more cheerios, will we become healthier? Unfortunately, the answer appears to be no. In fact, Cheerios may be making you fat and contributing to your diabetes. How is this possible? The carbohydrates in processed cereals are digested quickly, which increases their glycemic index. As we explained in the prior article, the glycemic index is a way of measuring how much and how quickly a food raises your blood sugar. Cheerios has a glycemic index (GI) rating of 74. For comparison, table sugar has a GI of 65. Remember, the glycemic index lists foods on a scale from zero to 100, with zero being the foods that are digested slowly, resulting in gradual rises in blood sugar levels, and 100 being foods that are rapidly digested, resulting in rapid spikes in blood sugar levels. Foods with a GI of 55 or less are considered low. Conversely, foods with a GI of 70 or more are considered high. By starting your day with a bowl of Cheerios, you are causing a spike in your blood sugar and thus a spike in your insulin levels. Elevated insulin levels are what lead to obesity and makes weight loss so difficult. Therefore, even tough Cheerios have a small amount of fiber, they are likely doing more harm than good. So what would be a good alternative breakfast to keep your insulin levels from spiking? Good low glycemic options include an omelet with vegetables, scrambled eggs, cottage cheese, unsweetened yogurt with berries, nuts, turkey sausage, or even some roasted turkey and cheese.
There are 3 main keys to healthy eating. Dr Greenberg was recently interviewed for The Arizona Health Connection Live. Watch as he describes these 3 keys to healthy eating during the interview.
Click the link below to watch:
If you’re like most Americans, you likely consume less than the recommended amount of fiber each day. This may be a big mistake. The latest study of heart attack survivors shows that people who ate the most fiber had a 25% lower chance of dying nine years later from any cause compared to people who consumed less. Every increase of 10g of fiber each day was on average linked to a 15% lower risk of dying over the study period.
This is the first study to suggest that heart attack patients benefited from adding fiber (found in whole grains, nuts, fruits and vegetables) to their daily diet. An earlier study found that people at risk of heart disease, but who hadn’t yet experienced some kind of a heart event, could lower their chances of having a heart attack by eating more high fiber foods. Studies show that fiber-rich foods can decrease inflammation, a potential trigger for heart attacks, as well as lower levels of LDL cholesterol, which can contribute to atherosclerosis in your arteries.
Interestingly, the findings suggest that fiber may also be helping more than the heart, since those eating higher amounts were able to lower their risk of dying from any cause, not just heart disease. It also helps to lower the risk of colon cancer by reducing the time that potentially cancer-causing toxins spend in the intestines. Fiber helps regulate blood sugar levels by slowing the absorption of sugar in diabetics, reducing their risk of complications. Fiber also plays an important role in fighting obesity and its unhealthy consequences. Increasing fiber intake fiber helps the body feel less hungry and cuts down on overeating.
There are two types of fiber: soluble fiber and insoluble fiber. Both soluble and insoluble fibers are undigested. They are not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from your body. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber is good for the GI tract and can help prevent colon cancer. It adds bulk to the diet, helping prevent constipation. Since insoluble fiber does not dissolve in water, it passes through the gastrointestinal tract relatively intact, and speeds up the passage of food and waste through your gut. Therefore, it helps remove toxic waste through colon in less time. A mixture of soluble and insoluble fiber every day is important. Click this link for a list of foods which contain soluble and insoluble fiber: https://drjeffgreenberg.com/2012/10/24/guide-to-fiber-in-food.
A good daily goal of fiber intake is 40 grams of fiber a day. Increase your intake slowly and drink a lot of water. Make it a habit to look at labels. Look for foods with the highest fiber amount. Look for pasta with a large amount of fiber. Look for cereals and oatmeal with at least 5 grams of fiber per serving. For extra fiber, add flaxseed or berries to your breakfast. Eat fresh fruits and vegetables for a snack. The more processed a food is, the less fiber it will have, and the less healthy it will be. Fiber from supplements is not nearly as good as fiber from whole foods. A high fiber diet is a marker of many anti-cancerous properties of whole foods, especially phytochemicals. Fiber intake from food is a good marker of disease risk. Some studies suggest that the amount of fiber consumed may better predict weight gain/loss, insulin/blood sugar levels, and other cardiovascular risk factors than does the total amount of fat consumed. Remember, fiber is only found in plant products and not in meat, dairy, or highly processed products. Fiber is a miracle nutrient. Not only will it help keep you regular, it also appears to significantly reduce your risk of having a heart attack and stroke.
Blood pressure is the force of blood against the walls of your arteries. Blood pressure rises and falls during the day. Blood pressure tends to be higher in the morning and lower in the late afternoon and evening. When blood pressure stays elevated over time, it is called hypertension. Hypertension is dangerous because it makes the heart work harder and contributes to atherosclerosis (hardening of the arteries). It increases both the risk of heart disease and stroke. A blood pressure level of 140/90 mmHg or higher is considered high. If your blood pressure is between 120/80 mmHg and 139/89 mmHg, then you have prehypertension. Historically, prehypertension was not felt to be harmful and ignored. A new study in the journal Neurology shows that this thinking is incorrect. It demonstrates that people with prehypertension have a significantly increased risk of stroke. They found that those with blood pressures in the prehypertensive range were 66% more likely to have strokes than those with ideal blood pressures, below 120/80. The risk rose as the numbers did, nearly doubling at levels above 130/85. The link showed up whether or not people had other risk factors, such as diabetes and smoking. Multiple studies have showed that the higher the blood pressure, the higher your risk of stroke, heart attack, heart failure and kidney disease. The good news is that high blood pressure can be reduced naturally. The number one way to lower blood pressure naturally is by losing weight. Even losing small amounts of weight such as 10-20 pounds can significantly lower your blood pressure without medication. Exercise is also a great way to lower blood pressure naturally. Regular aerobic exercise (20-30 minutes 4-5 times a week) has been shown to have beneficial effects in lowering blood pressure. Finally eating a healthy diet low in salt and high in fruits and vegetables can also help lower blood pressure naturally. Hypertension has been called the silent killer. Now we know even mildly elevated blood pressures are dangerous. If your blood pressure is high, take action now before damage has been done.
A new study released suggests that your sweet tooth may be killing you. A study of more than 40,000 people published in JAMA Internal Medicine shows that those with the highest sugar intake had a four times increase in their risk of heart attacks compared to those with the lowest intakes. This study showed that your risk of heart attacks doubles if sugar makes up 20 percent of your calories. Just one 20-ounce soda daily increases your risk of a heart attack by about 30 percent.
For years, we’ve been taught that sugar is harmless except as a source of empty calories. They are not empty calories. As it turns out, sugar calories are deadly calories. Sugar causes heart attacks, obesity, insulin resistance, type 2 diabetes, cancer and dementia. Unlike the natural sugars existing in fruits and some vegetables, added sugars are introduced to foods during their processing and preparation. Sugar-sweetened beverages like soda are the leading source of added sugar consumption in the U.S., followed by grain-based desserts, like cookies and cake.
High levels of sugar consumption lead to elevated insulin levels, insulin resistance, high triglycerides, lower HDL (good) cholesterol and dangerous small LDL (bad) cholesterol. It also triggers the inflammation we now know is at the root of heart disease. Lowering overall sugar intake is a great natural way to lower your inflammation levels. Remember, simple carbohydrates such as flour, most breads, pastas, and white rice are quickly turned into sugar by our bodies and are just as dangerous as eating regular sugar.
It is time to cut down on your sugar and simple carbohydrate consumption to improve your health. A healthy diet includes lean protein, healthy fats, and complex carbohydrates – carbohydrates with a large amount of fiber, which slows the release of sugar into the intestine. (See previous articles) This diet or lifestyle is the best way to eat to keep your insulin levels low, to lose weight, and to help prevent heart disease.