By Joel Fuhrman MD on February 2, 2012
Eat Fat or Don’t Eat Fat, That is the Question
The major determinant of your long term health is the nutritional quality of the calories you eat. It is the quality of the fat you eat, the quality of the protein and the quality of the carbohydrate that influences your health.
Ask yourself, is the food I am about to eat a whole, natural plant source of calories? Is it packaged with fiber, antioxidants and phytochemicals? Does it contain not just discovered nutrients, but plenty of undiscovered nutrients too? Or were most of those fragile, but beneficial nutrients lost in the way the food was processed or prepared? These are the questions, to ask yourself, not whether it is a low fat or high fat food.
You may have heard that nuts, seeds and avocados are fatty and fattening and are foods to be shunned. However, recent evidence from many different studies showing a wide variety of health benefits from eating these foods has finally buried this myth. It is important to emphasize that the health problems associated with high fat diets are from consuming animal fats, processed oils and trans fats, not from the consumption of avocados, and raw nuts and seeds. There has never been a study that showed any negative health outcomes from consuming these natural, high fat, whole plant foods. In fact, the studies that have been done only show positive health benefits, and conclude that these foods should be an important part of a well-rounded, healthy diet.
Macronutrients are the three sources of calories—fat, carbohydrate and protein. Americans eat too much of all three and we need to reduce all of them. I intentionally do not give a preferred percentage of each macronutrient in the diet and I do not recommend fat be significantly limited. Trying to micromanage the precise amount of each caloric source misses the most critical issue in human nutrition. The real critical issue in human nutrition is meeting your macronutrient needs without excess, for all three macronutrients, and getting sufficient micronutrients in the process (vitamins, minerals and phytochemicals—the parts of food that do not contain calories). There is a broad acceptable range in the macronutrient ratio as long as one is not overeating calories.
However, adhering to a diet that is less than 10 percent of calories from fat is not an appropriate recommendation for ideal health and often results in less than ideal health outcomes. One could be on a healthful diet that is 15 percent of calories from fat or a healthful diet that is 30 percent of calories from fat too. As long as the diet is rich in micronutrients and does not exceed our need for calories, the lower fat diet has no advantage in the prevention and treatment of disease. There is no evidence to suggest that a diet of equal calories that is much lower in fat is an advantage for prevention or treatment of heart disease or any other disease. Studies that compare dietary fat percentages suggest that it is not the fat level, but other more critical qualities that make the diet more or less beneficial.
To achieve an ideal level of phytonutrients and other micronutrients it necessitates eating a large amount of green vegetables each day. Any diet that does not recommend sufficient consumption of vegetables is lacking. When you eat lots of vegetables, especially green vegetables, you meet your body’s need for fiber and micronutrients with very little calories. Then to comprise the balance of the diet and fill our caloric needs we can choose an assortment of other foods, preferably ones that are of the highest nutrient quality. Unlike some other doctors and authors advocating a plant-based diet, I recommend more vegetables, fruits, beans, nuts and seeds and use less bread, potato, and rice. With the addition of nuts and seeds, which average about 175 calories an ounce, one or two ounces a day brings the diet up to the 15 – 30 percent of calories from fat range. My recommend diet is definitely not under 10 percent of calories from fat and because of the addition of seeds and nuts it is also considerably higher in protein too.
It might seem logical to restrict higher fat foods like nuts seeds and avocado because high fat foods are higher in calories and fat is 9 calories per gram compared to 4 calories a gram for carbohydrates and protein. Of course one should take care not to eat too many calories and adjust the level of these foods to maintain a slim body and not to overeat on them or any other food. However, there are lots of good reasons to include at least some of these higher fat foods in one’s diet.
Evidence is accumulating that a diet as low as 10 percent of calories from fat Is too low, even for the overweight, diabetic or heart disease patient and that the judicious use of these higher fat foods is beneficial for not just heart disease, but for weight loss and diabetes too. The scientific literature corroborates my clinical experience over the last 15 years caring for thousands of patients with obesity, diabetes and heart disease, and provides evidence to show that for every calorie removed from the diet from rice, potato, bread or animal products and substituted with raw seeds and nuts you get many health benefits, such as:
• Lower blood sugar
• Lower cholesterol
• Lower triglycerides
• Better LDL/HDL ratio
• Better antioxidant status
• Better absorption of phytochemicals from vegetables
• Better diabetic control
• Lower weight
• More effective reversal of heart disease
• Prevention of cardiac arrhythmias in heart patients
• More weight loss, not weight gain
• Better nutritional diversity and satisfaction with less calories
• Increased protection against cancer
• Better muscle and bone mass with aging
With the growing awareness of the health properties of nuts and seeds, we must also realize that they must be eaten in moderation. Should we all sit in front of our TV’s, eat the entire bag of nuts in an hour, and complain when we gain weight? Of course not. Healthy eaters avoid excessive calories and do not eat for recreation. Eat only an ounce a day if you are significantly overweight, but if thin, physically active, pregnant or nursing eat 2 – 4 ounces according to your caloric needs.
Originally published September 30, 2009.
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By Joel Fuhrman MD on March 7, 2011
by Dr. Joel Fuhrman
Conventional wisdom tells us that vegetables are healthful foods that can help to protect us against disease, but scientists are finding that some vegetables provide more dramatic protection than others. Epidemiological studies have suggested that cruciferous vegetables (such as kale, collards and broccoli) are far more protective against cancer than vegetables overall.1,2
New research is now revealing that onions and mushrooms have previously unrecognized but potent anti-cancer effects. We usually think of brightly colored vegetables as the ones having the most health promoting properties. We know that antioxidants are pigments, and deeply colored plant foods like blueberries are extremely rich in these beneficial pigments. Onions and mushrooms may not be so beautifully colored, but they certainly contain plenty of valuable phytochemicals.
Onions
The Allium family of vegetables, which includes onions, garlic, leeks and scallions, are known to have beneficial effects on the cardiovascular and immune systems, as well as anti-diabetic and anti-cancer effects.
Epidemiological studies have found that increased consumption of Allium vegetables is associated with lower risk of gastric and prostate cancers. These vegetables contain protective substances called organosulfur compounds, which are released when the vegetables are chopped, crushed or chewed. These compounds prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth and preventing tumors from obtaining a blood supply.3
In addition to the organosulfur compounds, onions also contain high concentrations of flavonoids.
Flavonoids are a class of antioxidant molecules that includes isoflavones, flavonols, catechins and anthocyanins among others. All of these flavonoids have health-promoting properties.4 Red onions contain at least 25 different anthocyanins, and the predominant flavonoid in all onions is quercetin.5 Quercetin slows tumor development, suppresses growth and proliferation and induces cell death in colon cancer cells.6,7,8 In short, flavonoids such as quercetin can contribute to preventing damaged cells from advancing to cancer. Flavonoids also have anti-inflammatory effects that may contribute to cancer prevention.9
Mushrooms
Mushrooms have anti-cancer, anti-inflammatory and immune-supporting properties. Mushrooms contain polysaccharides that are thought to inhibit tumor growth and viral infection by stimulating immune cells.10 Compounds in shiitake mushrooms have been shown to trigger programmed cell death in breast cancer cells.11 In case control studies, consuming mushrooms regularly has been associated with decreased risk of breast cancer in both pre- and postmenopausal women. Frequent consumption of mushrooms decreased the risk of breast cancer by up to 60-70%.12,13,14 Similar associations were observed in studies on stomach and colorectal cancers.15
From a culinary standpoint, mushrooms are excellent foods. They add unique flavors and textures to vegetable dishes, and are delicious paired with fresh herbs. Also there is a wide range of mushroom varieties to choose from, each with their own unique and interesting flavors, such as cremini, shiitake, porcini and maitake. Even the more common button mushrooms have been found to inhibit enzymes that contribute to breast and prostate cancer.16 Onions, garlic, scallions and leeks also provide a big burst of flavor to salads, soups and other vegetable dishes. By combining onions and mushrooms with green vegetables and beans,17 you can create delicious, healthful and powerfully protective meals.
Mediterranean Bean and Kale Sauté
Serves: 4
- 2 bunches kale, tough stems and center ribs removed, chopped
- ½ cup sun-dried tomatoes, covered with water, and soaked at least one hour, chopped
- 1 medium onion, finely chopped
- 1 cup shiitake or oyster mushrooms, coarsely chopped
- 3 cloves garlic, pressed
- 1 tablespoon no-salt seasoning blend
- 1 cup cooked beans, any type, or canned, no salt added
- 1 ½ tablespoons raisin vinegar (or other sweet vinegar)
- 1 tablespoon Dijon mustard
- red pepper flakes, to taste
- tomato-based pasta sauce, as desired
In a large skillet, sauté kale, tomatoes, onion, mushrooms and garlic in a little water over medium heat for 5 minutes, adding water as needed.
Add seasoning blend and enough water to keep from scorching. Cover and steam for 10 minutes.
Add beans, vinegar, mustard and red pepper flakes. Cook for 3 minutes or until mushrooms are tender and liquid cooks out.
Stir in pasta sauce.
You can find an extensive collection of recipes for high nutrient vegetable-based meals on Dr. Fuhrman’s website and in his most recent book, “Eat for Health.”
Photo credit: yeah but
Sources:
Sources for this article can be found here.
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By Joel Fuhrman MD on February 8, 2010
Check out today’s blog to learn about the powerful anti-cancer effects of certain green veggies that might be on your plate this Meatless Monday. Don’t miss Dr. Fuhrman’s delicious recipe at the end of the blog!
Nutrition scientists have shown over and over that people who eat more natural plant foods—vegetables, fruits, legumes—are less likely to be diagnosed with cancer. But are all vegetables equally protective? If we wanted to design an anti-cancer diet, we would want to know which foods have the most powerful anti-cancer effects. Then, we could eat plenty of these foods each day, flooding our bodies with the protective substances contained within them.
So, which foods have the most powerful anti-cancer effects? Cruciferous vegetables.
This family of vegetables includes green vegetables like kale, cabbage, collards, and broccoli, plus some others like cauliflower and turnips (see the full list at the bottom of this post). They are named for their flowers, having four equally spaced petals in the shape of a cross, from the Latin word ‘crucifer’ meaning ‘cross-bearer.’
All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition: they have sulfur-containing compounds which are responsible for their pungent or bitter flavors. When cell walls are broken by blending or chopping, a chemical reaction occurs that converts these sulfur-containing compounds to isothiocyanates (ITCs)—compounds with proven anti-cancer activities.
Over 120 ITCs have been identified, and the various ITCs have different mechanisms of action. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens and kill cancer cells. Some ITCs have anti-inflammatory, antioxidant, or even immunologic effects. Some ITCs can inhibit angiogenesis, the process by which a tumor establishes a blood supply.
Some ITCs detoxify and/or remove carcinogenic compounds; the combined consumption of broccoli and Brussels sprouts (rich sources of the ITC sulforaphane) increases the excretion of certain dietary carcinogens. (1) Some ITCs inhibit cancer cell growth or induce cancer cell death: cruciferous vegetable juice, containing a variety of ITCs, has been shown to induce apoptosis, or programmed cell death, in breast cancer cells. (2)
Some ITCs can prevent carcinogens from binding to DNA and initiating cancerous changes in the cell. Sulforaphane activates enzymes that protect cells from DNA damage by carcinogens. (3) But if DNA does indeed become damaged, the growth of the damaged cell can be stopped to allow for DNA repair, or the cell can be programmed for cell death. These processes can control this damage. Several ITCs, including sulforaphane, indole-3-carbinol (I3C), and diindolmethane (DIM) stop growth or induce death in cultured cancer cells. (3) Sulforaphane blocks tumor formation and induces programmed cell death in colon cancer cells. (4) Allyl isothiocyanate (AITC), present in several cruciferous vegetables, inhibits proliferation and induces cell death in bladder cancer cells. (5)
Indole-3-carbinol and its metabolite DIM may be especially protective against hormone-sensitive cancers; they help the body transform estrogen and other hormones into forms that are more easily excreted from the body. (6-7)
These observations in cell culture and animal studies have been confirmed by epidemiological studies drawing connections between cruciferous vegetable intake and cancer incidence. Inverse associations between cruciferous vegetable intake and breast, lung, prostate, and colorectal cancers have been reported. Similar associations exist for total vegetable intake, but cruciferous vegetables are far more potent:
• Cruciferous vegetables are twice as powerful as other plant foods. In population studies, a 20% increase in plant food intake generally corresponds to a 20% decrease in cancer rates, but a 20% increase in cruciferous vegetable intake corresponds to a 40% decrease in cancer rates. (8)
• 28 servings of vegetables per week decreased prostate cancer risk by 33%, but just 3 servings of cruciferous vegetables per week decreased prostate cancer risk by 41%. (9)
• 1 or more servings of cabbage per week reduces risk of pancreatic cancer by 38%. (10)
How can we maximize the ITC benefit of our cruciferous vegetables? Methods of preparation and cooking can affect the availability of ITCs to be digested and absorbed. Chopping, chewing, blending, or juicing allows for production of ITCs. Some ITC benefit may be lost with boiling or steaming, so we get the maximum benefit from eating cruciferous vegetables raw; however, some production of ITC in cooked cruciferous vegetables may occur in the gut once the vegetables have been ingested.
Cruciferous vegetables are not only the most powerful anti-cancer foods in existence, they are also the most nutrient-dense of all vegetables. Although the National Cancer Institute recommends 5-9 servings of fruits and vegetables per day for cancer prevention, they have not yet established specific recommendations for cruciferous vegetables. I recommend 6 fresh fruits and 8 total servings of vegetables per day, including 2 servings of cruciferous vegetables, one raw and one cooked. Consuming a large variety of these ITC-rich cruciferous vegetables within an overall nutrient-dense diet can provide us with a profound level of protection against cancer.
List of cruciferous vegetables:
• Arugula
• Bok choy
• Broccoli
• Broccoli rabe
• Broccolini
• Brussels sprouts
• Cabbage
• Cauliflower
• Collards
• Horseradish
• Kale
• Kohlrabi
• Mache
• Mustard greens
• Radish
• Red cabbage
• Rutabaga
• Turnips
• Turnip greens
• Watercress
Recipe: Braised Bok Choy
Serves: 2
Ingredients:
• 8 baby bok choy or 3 regular bok choy
• 1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
• 2 cups coarsely chopped shiitake mushrooms
• 2 large cloves garlic, chopped (optional)
• 1 tablespoon unhulled sesame seeds, lightly toasted*
*Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.
Instructions:
1. Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
2. Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.
3. Remove bok choy; add mushrooms and garlic to the liquid in the pan.
4. Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.
For an extensive collection of green vegetable recipes like these, visit Dr. Fuhrman’s website and check out his most recent book, Eat for Health.
References:
1. Walters DG, Young PJ, Agus C, Knize MG, Boobis AR, Gooderham NJ, et al. Cruciferous vegetable consumption alters the metabolism of the dietary carcinogen 2-amino-1-methyl-6-phenylimidazo [4,5-b]pyridine (PhIP) in humans. Carcinogenesis 2004;25:1659–69.
2. Brandi G et al. Mechanisms of action and antiproliferative properties of Brassica oleracea juice in human breast cancer cell lines. J Nutr 2005;135(6):1503-9
3. Higdon JV et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic
Evidence and Mechanistic Basis. Pharmacol Res. 2007 March ; 55(3): 224–236
4. Gamet-Payrastre I et al. Sulforaphane, a naturally occurring isothiocyanate induces cell cycle arrest and apoptosis in HT29 human colon cancer cells. Cancer Res 2000;60:1426-1433
5. Bhattacharya A et al. Inhibition of Bladder Cancer Development by Allyl Isothiocyanate.
Carcinogenesis. 2009 Dec 2. [Epub ahead of print]
6. Yuan F et al. Anti-estrogenic activities of indole-3-carbinol in cervical cells: implication for prevention of cervical cancer. Anticancer Res. 1999 May-Jun;19(3A):1673-80.
7. Dalessandri KM, Firestone GL, Fitch MD, Bradlow HL, Bjeldanes LF. Pilot study: effect of 3,3?-diindolylmethane supplements on urinary hormone metabolites in postmenopausal women with a history of early-stage breast cancer. Nutr Cancer 2004;50:161–7.
8. Michaud DS et al. Frut and vegetable intake and incidence of bladder cancer in a male prospective cohort. J Natl Cancer Inst 1999; 91(7):605-13
9. Cohen JH et al. Fruit and vegetable intake and prostate cancer risk. J Natl Cancer Inst 2000;92(1):61-68
10. Larsson SC, Hakansson N, Naslund I, Bergkvist L, Wolk A. Fruit and vegetable consumption in relation to pancreatic cancer: a prospective study. Cancer Epidemiol Biomarkers Prev 2006;15:301–305.
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By Joel Fuhrman MD on March 18, 2009
In the last 30 years we have been led to believe that drugs are the answer for all of our ailments. The reality is our diet and lifestyle better determines our overall health and longevity, not drugs. It is no different for osteoporosis. Exercise and proper nutrition are more effective than drugs, and the drugs commonly prescribed for osteoporosis have potentially serious side effects.
Millions of women have been falsely convinced that calcium intake is the most important factor determining bone strength. In recent years we have learned to achieve normal bone health it takes much more than just calcium. It takes muscle-building exercise and superior nutrition. Nutrition with adequate vegetables, beans, seeds, and nuts that not only contain calcium, magnesium, potassium and vegetable protein, but critical micronutrients and phytochemicals that are also important for bone strength.
Vitamin D is a fat-soluble vitamin that is vital for bone health. Our bodies produce vitamin D after exposure to ultraviolet (UV) rays from the sun and functions as a hormone because it sends a message to the intestines to increase the absorption of calcium and phosphorus and stimulates bone growth. Research studies have corroborated the fact that most Americans are Vitamin D deficient and more and more health authorities are recommending that additional Vitamin D be taken over and above the 400 IUs typically present in most multivitamins. Most women need over 1000 IU for adequate bone health.
Another vitamin to be mindful of is Vitamin A. Research has shown vitamin A is linked to calcium loss in the urine and osteoporosis. For example, an important study found that subjects who took a supplement that contained Vitamin A had double the hip fracture rate of those who did not. Even if you take a multivitamin with the standard 5000 IU of Vitamin A, you could be weakening your bones. Instead, the body can naturally self-fabricate Vitamin A from the carotenoids in real food, such as green and orange vegetables, and fresh fruit.
We know that the size and strength of muscles and bone decrease with age, and that certain factors can accelerate or slow this decline. Nine out of ten hip fractures result from falls and the risk of falls is better tied to strength and balance skills than to bone density. The strength and density of bone over time is directly proportional to the muscle strength that moves that bone. Just as muscles build with regular exercise, the bone strengthens and increases its density too, right along with muscle. It is essential to exercise, and, in particular, to exercise the back and legs. In fact, muscle strength is an accurate way to predict bone strength and strengthening muscles has been shown to be the most effective way to strengthen bone and protect against osteoporosis-related fractures.
I have put together a comprehensive approach that combines dietary advice, supplements and special exercises that together offers a significant improvement over drug-treatment for osteopenia and osteoporosis. I want to give people the information they needed to put an effective plan into action, so I put together a DVD called Osteoporosis Protection For Life to demonstrate the best 10 exercises, such as squat jumps, and side lunges to effectively build your strength and bone mass and improve balance. It takes only a few minutes a day or fifteen minutes twice a week to run through the exercises.
Joel Fuhrman, M.D. has discussed the benefits of Nutritional Excellence on Good Morning America, The Today Show, CNN and the Discovery Channel. He is a frequent key note speaker at events and is interviewed for radio, magazine, and newspaper articles across the country. Dr. Fuhrman is the author of the critically acclaimed top-selling books Eat to Live and Eat For Health.
Visit his website at: www.DrFuhrman.com
And official blog: www.diseaseproof.com
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