Your Road to Wellness

Diet

Why you don’t want to eat food that results in high blood glucose levels?

Posted by on 9:00 am Bloodsugar, Diet, Eating | 0 comments

low glycemic food

 

We know that diabetes can lead to serious complications because of elevated blood glucose
levels.
We don’t, however, have to be diagnosed with diabetes to be exposed to the negative effects of
elevated blood glucose.
What is called protein glycation and formation of advanced glycation end products play an
an important role in diabetic complications like retinopathy, nephropathy, neuropathy and
cardiomyopathy and also other diseases like rheumatoid arthritis, osteoporosis, and aging
(Singh VP, et.al., 2014).

 

 

Glycation of proteins takes place when glucose reacts with proteins because it is
causing damage.
Advanced glycation end products, is formed when we have high blood glucose levels and is
causing inflammation and endothelial damage (de Vries MA, et.al., 2014).
The endothelium is the inner layer of the blood vessel wall.
Eating food with a high glycemic index leads to the quick and high elevation of your blood glucose.
This results in acute inflammation causing endothelial dysfunction which may be one of the
earliest events forming atherosclerosis.
Processed food, bread, cookies, candy, and ice cream are some examples of high glycemic
index food.

 

glycemic index

A plant-based diet tends to have a lower glycemic index if you are careful with potatoes,
processed grains, and very sweet fruit. Beans and lentils are examples of lower glycemic index
carbohydrates which will also lower the glycemic index of a meal since they slow down the
absorption of the glucose from grains.

 

References:

de Vries MA, Klop B, Janssen HW, Njo TL, Westerman EM, Castro Cabezas M. Postprandial
inflammation: targeting glucose and lipids. Adv Exp Med Biol. 2014;824:161-70.
Singh VP, Bali A, Singh N, Jaggi AS. Advanced glycation end products and diabetic
complications. Korean J Physiol Pharmacol. 2014 Feb;18(1):1-14.

Is a high protein weight loss diet the best approach if you want to lose weight?

Posted by on 9:00 am Body fat, Body mass index, Calories, Diet, Fat, General Health, Get in shape, Lose fat, Stay healthy, Weight, Weight loss, Women, Womens health | 0 comments

Is a high protein weight loss diet the best approach if you want to lose weight?

 

 

pretty girl holding a tray with high protein food

 

In this study, two diets containing different amounts of protein were compared (Smith GI, et al., 2016).

The participants, obese postmenopausal women lost 10% weight using a diet providing either 0.8 g of protein per kg of body weight or a diet providing 1.2 g of protein per kg of body weight.

 

Weight loss usually results in several metabolic benefits, one is improved insulin sensitivity, which means that the transfer of blood glucose into the cells is improved.

 

 

The researchers found that when compared to the low protein diet, the high protein diet prevented the weight loss-induced improvements in muscle insulin signaling and insulin-stimulated glucose uptake.

Not only that but induced adaptations in oxidative stress and cell structural biology pathways, which also are benefits accompanying weight loss, did not take place on the high protein diet.

 

One of the benefits of the high protein diet was that it reduced the weight loss induced a decline in lean tissue mass by 45%.

You don’t want to lose lean muscle mass, but that can be prevented by including exercises, which any good weight loss program will recommend.

 

There are many ways to lose weight, but not all approaches give you the same benefits, so choose wisely.

 

a table with high protein food

 

References:

Smith GI, Yoshino J, Kelly SC, Reeds DN, Okunade A, Patterson BW, Klein S, Mittendorfer B, High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women.Cell Rep. 2016 Oct 11;17(3):849-861.

How long does it take to reduce cardiovascular risk by changing what you eat?

Posted by on 9:00 am Blood Pressure, Cholesterol, Diet, Eating, General Health, Health, Health Risk, Research, Stay healthy | 0 comments

 

How long does it take to reduce cardiovascular risk by changing what you eat?

 

 

This research was conducted to investigate the effect on cardiovascular risk factors using only
food (McDougall J, et.al., 2014).
1615 people participated in this research.
The protocol was implemented for only 7 days, and measurements of weight, blood pressure,
blood sugar, and blood lipids were measured at the start of the study and 7 days later.
The participants consumed a low-fat (≤10% of calories), high-carbohydrate (~80% of calories),
plant-based diet.
Most antihypertensive and antihyperglycemic medications were reduced or discontinued at the
beginning of the study.

 

 

After 7 days the average weight loss was 1.4 kg, total cholesterol decreased by an
average of 29 mg/dl, systolic blood pressure decreased on average by 18 mm Hg,
diastolic blood pressure by an average of 10 mm Hg, and blood glucose by an average of
11 mg/dL.

 

 

This was implementing a plant-based vegan diet.
Most people think it will take quite a while to see changes in laboratory tests from dietary
changes, but as you can see, that is not the case at all. You just have to follow an effective
protocol.

Reference:

McDougall J1, Thomas LE, McDougall C, Moloney G, Saul B, Finnell JS, Richardson K,
Petersen KM. Effects of 7 days on an ad libitum low-fat vegan diet: the McDougall Program
cohort. Nutr J. 2014 Oct 14;13:99. doi: 10.1186/1475-2891-13-99.

What is TMAO, and why should you avoid it?

Posted by on 9:00 am Cardiovascular Disease, Diet, Diet, General Health, Health, Health Risk, Research | 0 comments

 

What is TMAO, and why should you avoid it?

 

The bacterial flora of the intestines convert choline into trimethylamine, which again is
converted into TMAO (trimethylamine-N-oxide) by the involvement of an enzyme from
the liver.

 

 

Choline is found in animal-derived products like eggs, dairy products, and meat.
The following study investigated the involvement of TMAO and major adverse cardiovascular
events (death, myocardial infarction, or stroke) during 3 years of follow-up in 4007 patients
(Tang WH, et.al., 2013).

 

 

The researchers found that increased plasma levels of TMAO were associated with an
increased risk of a major adverse cardiovascular event. An elevated TMAO level predicted an
increased risk of major adverse cardiovascular events after adjustment for traditional risk
factors, as well as in lower-risk subgroups.

 

 

In other words, TMAO is an additional cardiovascular risk factor many are not aware of.
This research documents that TMAO triggers inflammation and is involved in the process of
forming atherosclerosis (Seldin MM, et.al., 2016).
The bacterial flora of people eating animal-derived products is producing TMAO, vegans and
vegetarians don’t produce much, because they have a different bacterial flora of the intestinal
tract (Koeth RA, et.al., 2019).

 

References:

Koeth RA, Lam-Galvez BR, Kirsop J, Wang Z, Levison BS, Gu X, Copeland MF, Bartlett D,
Cody DB, Dai HJ, Culley MK, Li XS, Fu X, Wu Y, Li L, DiDonato JA, Tang WHW, Garcia-Garcia
JC, Hazen SL. l-Carnitine in omnivorous diets induces an atherogenic gut microbial pathway in
humans. J Clin Invest. 2019 Jan 2;129(1):373-387.

Seldin MM, Meng Y, Qi H, Zhu W, Wang Z, Hazen SL, Lusis AJ, Shih DM. Trimethylamine
N-Oxide Promotes Vascular Inflammation Through Signaling of Mitogen-Activated Protein
Kinase and Nuclear Factor-κB. J Am Heart Assoc. 2016 Feb 22;5(2). pii: e002767.

Senthong V, Li XS, Hudec T, Coughlin J, Wu Y, Levison B, Wang Z, Hazen SL, Tang
WH. Plasma Trimethylamine N-Oxide, a Gut Microbe-Generated Phosphatidylcholine Metabolite,
Is Associated With Atherosclerotic Burden. J Am Coll Cardiol. 2016 Jun 7;67(22):2620-8.

What works best to keep cardiovascular risk factors low, a high fat diet, a Mediterranean diet or a high carbohydrate low fat diet?

Posted by on 8:31 am Body fat, Diet, Eating, General Health, Health, Health Risk, The Learn to Eat Plan | 0 comments

 

 

What works best to keep cardiovascular risk factors low, a high-fat diet, a Mediterranean diet or a high carbohydrate low-fat diet?

 

Research has compared these different approaches a while back, and we have had the results for a while. The reason why they’re still are questions about the best approach is probably that there are many ways to lose weight, and especially a high-fat diet also called a ketogenic diet has been promoted as a solution to almost everything including weight loss.

What did the research show when it comes to cardiovascular risk?

The participants of this study completed each 4-week diet intervention with a 4 week washout period between each approach (Miller M, et.al., 2009).

 

 

Food records were analyzed, fasting blood samples, and brachial artery reactivity testing was performed. During the Mediterranean and the high carbohydrate, low-fat diets maintenance phase, there were significant reductions in low-density lipoprotein cholesterol (LDL).

For the Mediterranean diet the LDL decreased 11.8%, and for the high carbohydrate, low-fat diet the LDL decreased by 16.6%.

The LDL increased on the high-fat diet.

CRP, an inflammatory marker decreased the most on the high carbohydrate, low-fat diet and increased on the high-fat diet.

 

 

Brachial artery testing revealed an inverse correlation between flow-mediated vasodilatation and intake of saturated fat. This means decreased vasodilation with increased fat intake.

The science does not back up the promoted benefits of a high-fat diet.

According to the research, a high-fat diet increases cardiovascular risk.

It is, however, important to remember that not all carbohydrates are equal.

Avoid processed high glycemic index carbohydrates, and increase the intake of plant-based food.

 

 

Reference:

Miller M1, Beach V, Sorkin JD, Mangano C, Dobmeier C, Novacic D, Rhyne J, Vogel RA. Comparative effects of three popular diets on lipids, endothelial function, and C-reactive protein during weight maintenance.J Am Diet Assoc. 2009 Apr;109(4):713-7.

Learn to eat program

  • How and why different foods affect you
  • How to put together meals that will produce the results you’re looking for
  • How to lose weight effortlessly by eating the foods your body needs
  • How to gain muscle and improve sports performance.
  • How to reduce inflammation and pain
  • How to stabilize your moods so you feel happier
  • How to lower cholesterol and triglycerides

Is a high fat, ketogenic diet good for your cardiovascular system?

Posted by on 8:39 am Cholesterol, Diet, Diet, Lose fat, The Learn to Eat Plan, Weight loss | 0 comments

 

Is a high fat, ketogenic diet good for your cardiovascular system?

 

Let’s see what science says about the effect of the ketogenic diet on the cardiovascular system.
The goal of this study was to measure changes in glucose, lipid, and inflammation (Rosenbaum
M, et al., 2019).
17 men were put on a baseline control diet for 4 weeks and then switched to a ketogenic diet for
4 weeks.
This is what the researchers found.
Total and low-density lipoprotein cholesterol and C-reactive protein were significantly
increased on the ketogenic diet.
These are all cardiovascular disease risk markers. Especially LDL cholesterol and C-reactive
protein which is an inflammatory marker.

 

 

Flow-mediated dilation is another indicator of vascular health.
In this study, obese participants were either consuming high fat or low-fat meals for 6 weeks
(Varady KA, et al., 2011).
After 6 weeks, flow-mediated dilation improved in the low-fat group with a 32% increase and was
impaired in the high-fat group with a 19% reduction.
When 42 participants consumed a ketogenic diet for 6 week LDL cholesterol increased
significantly with 10.7% (Urbain P, et al., 2017).

 

 

Research, in general, has shown an increase in LDL cholesterol with a high-fat diet.
Negative effects on the cardiovascular system seem to be a concern with high-fat diets even if
some people may respond more favorably to a ketogenic diet than others.

References:

Rosenbaum M, Hall KD, Guo J, Ravussin E, Mayer LS, Reitman ML, Smith SR, Walsh BT, Leibel
RL, Glucose and Lipid Homeostasis and Inflammation in Humans Following an Isocaloric
Ketogenic Diet. Obesity (Silver Spring). 2019 Jun;27(6):971-981.

Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz H, Impact of a 6-week
non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical
parameters in healthy adults. Nutr Metab (Lond). 2017 Feb 20;14:17.

Varady KA, Bhutani S, Klempel MC, Phillips SA. Improvements in vascular health by a low-fat
diet, but not a high-fat diet, are mediated by changes in adipocyte biology. Nutr J. 2011 Jan
20;10:8.

 

Learn to eat program

  • How and why different foods affect you
  • How to put together meals that will produce the results you’re looking for
  • How to lose weight effortlessly by eating the foods your body needs
  • How to gain muscle and improve sports performance.
  • How to reduce inflammation and pain
  • How to stabilize your moods so you feel happier
  • How to lower cholesterol and triglycerides