Paleo Diet & information

[Guest guest]

This is a good reference article.

Dr. Betty I know he seems to be hedging his bets on that ugly false sugar poison, but really he is against all artificial sweeteners.

 

Clare in Tassie

 

 

 

May 31, 2009

Paleolithic like diet - Low Carbohydrate

http://nephropal.blogspot.com/search/label/Paleolithic%20Diet

 

 

This handout is to provide the basic guidelines of nutrition and health. However, every patient is different, especially if you have Chronic Kidney Disease (CKD) and/or diabetes. For those patients with CKD, you may need to adhere to a low potassium diet and or a low phosphorus diet. You can ask us for the handout or access it on online at the National Kidney Foundation site – www.kidney.org -potassium: http://www.kidney.org/atoz/atozItem.cfm?id=103- phosphorus: http://www.kidney.org/atoz/atozItem.cfm?id=101It is impossible to create a nutritional brochure that would be ideal for every patient. So therefore, consult your physician prior to adhering to the recommendations especially with red wine or exercise. If you are a diabetic then monitor your sugars under the care of your physician. On a healthy diet your blood sugars may drop. Your anti-hyperglycemics may need to be lowered or held.Today 65% of America’s population is overweight. One-third are obese! American’s are suffering many adverse affects on their heath due to their improper diet. Many of the medical conditions that we are suffering from are part of the Metabolic Syndrome:

 

Diabetes

High Cholesterol (high LDL and Triglycerides, and low HDL)

Hypertension

High Uric Acid levels (which causes gout, kidney stones)

Obesity

 

To have the metabolic syndrome, one requires only three of the above five factors. The Metabolic Syndrome is an inflammatory state that later leads to CKD, kidney stones, heart disease, strokes, peripheral vascular disease, and cancers - just to names a few things. Diabetes is the number one cause of kidney disease in the U.S, and hypertension is the second. One can assess if they are overweight by calculating their Body Mass Index (BMI). One website is: http://www.nhlbisupport.com/bmi (There are limitations to the calculation. Please refer to the site). The formula is: (there is a calculator about the bottom right of he blog)(weight in pounds * 703 )/ height in inches²Underweight = <18.5 weight ="24.9 Overweight = 25-29.9

Obesity Stage I = 30 – 34.9

Obesity Stage II = 35 – 39.9

Obesity Stage III > 40 – 45.9

The Western Diet is causing or contributing to an epidemic of disease in the United States. The Western Diet is:- high in sugar (like high fructose corn syrup)- high in trans-saturated fats- high in salt- low in vegetables and fruits (thus low in antioxidants called polyphenols) and fiber- high in processed foods- generally is an acidic diet

Metabolic syndrome is an inflammatory state. Markers of this state are-Elevated CRP- High Fasting Insulin levels- Low HDL, and high LDL and Triglycerides. A ratio Trig/HDL >3 may be a marker for diabetes.- Elevate Fibrinogen levelsSo what is specifically wrong with the American (Western) Diet?SugarSugar cane was originally discovered in the Pacific thousands of years ago. In the late 1800s to early 1900s, the average American only consumed 5 lbs of sugar per year. Today, the average American is consuming ¼ to ½ lb of sugar daily! The human body was not designed for this burden. Sugar speeds up the aging process, is addictive, and causes inflammation. Inflammation thus leads to disease. Excessive sugar intake is now linked to Alzheimers Disease .In the late 1960’s, High Fructose Corn Syrup (HFCS) was created. This is a sugar sweetener and a preservative. HFCS is 55% fructose and 45% glucose. Table sugar is 50/50. HFCS is found in almost everything in our processed foods like sodas, breads, yogurts, candy, etc. What does a high amount of fructose do to the body?- Raises triglycerides and lowers HDL- Chelates a chemical in the body called Nitric Oxide which then causes hypertension- Inhibits the entry of Leptin in to the brain. Leptin is from the fatty tissue which tells the brain that they body is full. Thus with HFCS, one is more hungry.- Raises Uric Acid levels- Contributes to Insulin Resistance which causes Type II Diabetes MellitusThus avoid HFCS and sugar in your diet. Fruits and vegetables have fructose but in much lower amounts. Fruits should be limited to 2-3 portions daily. I recommend against dried fruits as they as concentrated sugars. One tends to consume more dried fruits than whole ones before becoming full. Therefore, there will be greater calorie consumption.Trans-saturated fats, Hydrogenated OilsThe American Diet is high in hydrogenated and polyunsaturated oils like soybean, corn, sunflower, and safflower oils which are high in Omega 6 Fatty Acids (except soybean oil which is both an omega 3 and omega 6 fatty acids). Omega 6 Fatty Acids aid in inflammation in the body. The body requires some level of inflammation to combat infections. However, when we are well, a high level of inflammation is not required and leads to disease. Omega 3 Fatty Acid on the other hand has anti-inflammatory effects. Omega 3 Fatty acid is seen in fish (salmon, mackerel, anchovies, sardines, and herring), walnuts, and flax seeds. Omega 3 fatty acids have been proven to be cardio protective and essential for brain health. Olives are healthy and contain Omega 9 fatty acids (oleic acid).Taking Omega 3 Fatty Acid supplements (Fish Oil) are beneficial in capsule form. However, each patient is different in the amount of Omega 3 Fatty Acid they require. This is something that your physician needs to assess. There are precautions with Omega 3 Fatty Acid supplement. They can thin the blood and should be stopped days prior to procedures or surgery. Furthermore, one must be cautious about the brand of Omega 3 Fatty Acid purchased. Our environment is toxic and fish may contain mercury and pesticides. Thus, it is crucial to purchase a fish oil that has been tested to be free from mercury, pesticides, and other toxins. I like the Carlson’s, Nordic Natural, and Vital Choice Brands.Antioxidants and FiberFruits and vegetables are high in antioxidants and fiber. Antioxidants are chemicals that protect the body from inflammation. They act against chemicals called free radicals which can cause cellular damage. Cellular damage may entail gene damage leading to cancers and other diseases. Thus, the main portion of our diet should be filled with vegetables as fiber inhibits some sugar absorption.Plants produce fruits with various different colors. Surprisingly, there is more to the fruits and vegetables than just visual appeal. The plant produces antioxidants to protect its fruit from the sun’s UV light. We use these antioxidants to protect ourselves. Amazingly, each color has its own antioxidant! The body likes variety. So use all of the seven colors in your diet. (source: Heber, D. What is the Color of Your Diet? Collins Living, 2002.)Examples- Red contains Lycopenehelps against Prostate cancer, lung, and heart diseaseTomatoes, pink grapefruit, watermelon- Yellow/Green contains Carotenoids: lutein and zeaxanthinPossible reduce risks of cataracts and macular degenerationSpinach, collard greens, mustard greens, yellow corn, green peas, avocado, honeydew melon- Orange contains Alpha and beta carotene. The body converts beta carotene to Vitamin ABeta carotene protects the skin from damage and repairs DNA. Also aids in visionCarrots, mango, apricots, cantaloupes, pumpkins, acorn squash, winter squash, sweet potatoes- Orange/Yellow contains CryptothaxinHelps in communication in the body and possible with prevention of heart diseasePineapple, oranges, tangerines, peaches, papayas, nectarines- Red/Purple contains AnthocyaninsBelieved to help against heart disease, blood clots, and aging of the body’s cellsBeets, eggplant, purple grapes, red wine, prunes, cranberries, blueberries, black-berries, strawberries, red apples- Green contains Sulforaphane, isocyanates, and indolesAid in warding off carcinogens that cause cancerBroccoli, Brussels sprouts, cabbage, bok choi, kale- White/Green contains Allicin and antioxidants like quercetin and kaempferol (flavonoids)Allicin has anti-tumor propertiesLeeks, scallions, garlic, onions, celery, pears, white wine, endive, chivesOther important antioxidants are:Green Tea - contains the antioxidant catechin. Some people may be sensitive to caffeineRed wine – contains resveratrol. Wines grown at higher altitudes have been shown to have higher concentrations of resveratrol – like wines grown in Sardinia and Mendoza, Argentina. Caution: If there is a history of alcoholism with you or in the family or there is the possibility of abuse then avoid consumption of wine. Limit wine to less than a glass per day.Cacao (chocolate) – contains flavanoids. Chocolate bars should contain > 70% of cacao. The more cocoa percentage - the less sugar. Cacao is naturally bitter but very healthy. The actual cacao bean, called cacao nibs, is sold at Whole Foods or try the Navitas brand (sold on the Internet)Blueberries – high in antioxidants and low in potassium. They can be bought frozen.Turmeric - The main ingredient in Curry powder. May aid in the diseases of diabetes and Alzheimer's disease.Fruits and vegetables contain fiber which is important for natural bowel health. Juices usually contain low to no fiber. Fiber also inhibits sugar absorption. It is more preferable to eat whole fruits and vegetables than to drink juices devoid of fiber.Food allergiesFood allergies may be in the form of allergies or sensitivity to milk, wheat, peanuts, pork, or eggs. Celiac disease is an autoimmune disease to gluten which is a wheat protein. Symptoms/ medical conditions include diarrhea, bloating, thyroid disease, arthritis, weakness, anemia, weight gain, vitamin deficiencies, and autoimmune disease. For more information, refer to www.celiac.org. If you believe that you have Celiac Disease then blood testing may be in order. Furthermore, a trial of a gluten free diet may be beneficial to assess for the disease. A wheat free diet may allow significant weight loss.Fermented cheeses have healthy molds and contain Vitamin K2 which is important for the bones and vasculature. Plain yogurts contain healthy bacteria for bowel health.ExerciseThe average American requires 150 minutes of exercise per week. This would include walking. Moreover, I believe in a combination of both aerobic and anaerobic exercise is important. Aerobic exercise includes walking, swimming, cycling etc. Anaerobic exercise includes resistance training (weight lifting or bands). Resistance training is essential as it improves insulin sensitivity on the muscles and may improve diabetes. More info visit: www.musclehack.com, or read Body by Science by Doug Mcguff, MD.. Running long term causes too much stress on the joints and does not necessarily cause weight loss.Weight LossThe basic diet comprises of fats, carbohydrates, and protein. Any diet that proclaims benefits from an extreme low or high of any of these components should be taken with skepticism. The body requires good forms of fat, proteins, and carbohydrates. The brain is mostly comprised of fat. However, the Atkins diets should be avoided especially for kidney patients. A high protein intake can be problematic for patients with gout and kidney disease.In order to lose weight, one should focus first on being healthy. Following a healthy life style with natural food, exercise, and stress reduction will lead to weight loss on its own. A healthy diet entails:- Plenty of non starchy vegetables (meaning forget the potatoes).. Variety is important. Mix the colors.- Some fruits (up to 2 portions daily) - berries are great. Berries are high in antioxidants and lower in sugar. Maintain a lower carbohydrate diet.- Eat meats and eggs. Grass fed meats are preferred over grain fed as they have more omega 3 fatty acids. There is some controversy about soy as some believe that it may lead to thyroid disorders due to its estrogen-like chemical called phytoestrogen- The empty carbohydrates like rice, pasta, breads, and baked goods should be at a minimum. Whole grain forms will have more B vitamins than their white counterparts but will also have a higher dose of carbohydrates per portion (glycemic load) than non-starchy vegetables. Vegetables are a much better source of fiber, vitamins, and minerals. A diet free of grain products may produce dramatic weight loss as grains are carbohydrates and are like a sugar.- Eat a handful of raw (not roasted) nuts daily like walnuts, almonds, pecans, etc. Peanuts are not a nut but a legume (bean) and shouldn't be eaten raw.- Avoid all types of sodas except mineral water.- Avoid juices and dried fruits. Juice is just sugar without the healthy fiber. Fiber limits sugar absorption or causes it to be absorbed more slowly.- Avoid process foods that contain a laundry list of ingredients especially with sugar, HFCS, hydrogenated oils, and preservatives -like salad dressings, ketchup, sports drinks, etc.- For the time being “sugar substitutes” like asparatame, saccharin, and sucralose, are considered “safe.” I personally avoid them. Recent studies show that they cause weight gain!- Good fats are natural ones like avocados, raw nuts, coconut, olives, real butter not margarine and full cream.- When purchasing extra virgin olive oil make sure that it is in a dark container so that light will not oxidize it. Place in it a dark storage space.- Being healthy is viewing natural food as a medicine for the body. Pills are only an adjunct to health and may be only band-aids for an improper diet (i.e. diabetes and high cholesterol).- Cook with coconut oil as it can sustain high heats.- Lack of sleep causes weight gain by increasing hunger. Avoid bright lights prior to bedtime (i.e. TV and computers) as the brain will perceive a daytime setting and not produce a surge of melatonin which causes the sleep sensation. Can’t sleep? Decrease your sodium intake. This may help.- The body likes variety. Make your salads full of different colors. Avoid commercial salad dressings. Opt for extra virgin olive oil. I add cacao nibs, sesame seeds, olive oil, walnuts, and flax seeds.- Sugar is sugar by whatever name they call it – evaporate cane sugar , honey (40% fructose), agave nectar, molasses, etc.- Have some type of protein with breakfast. Doing such will cause less hunger during the day. Eating a high amount of sugar or carbohydrates causes a surge in insulin levels. This will lead to hypoglycemia (low blood sugars). The brain will sense this and cause one to be hungry again.- AVOID HOT LIQUIDS IN PLASTIC CONTAINERS. There may be an increase risk of cancer. If your water bottle heats up, throw it away. Opt for steal containers for drinking your water when outside.Vitamin DEvery patient should have their 25-OH Vitamin D level checked. Most patients are insufficient or deficient. Vitamin D is not a vitamin but hormone like. The best source is the sun. The human body requires around 15 minutes daily of sunlight. However, due to modern society, supplements are often required (in the oil based gel form, softgels, and NOT tablets or capsules as they are ineffective). Walgreens carries the Finest Nautral version in softgels for a cheap price. They carry the 1000 IU and 2000 IU versions. Vitamin D can be purchased in an olive oil base by the NOW brand and in a fish oil base by Vital Choice. Take the Vitamin D in the morning as nighttime dosages can cause insomnia. Vitamin D deficiency is associated with:- Depression- Muscle weakness and fatigue - Fibromyalgia- Increased risk of cancers - breast, colon, pancreatic, etc- Increased risk of autoimmune disease – like Lupus, Multiple Sclerosis- Increased risk of cardiac disease and peripheral vascular disease- Parathyroid disorder and osteoporosis- Decreased immune system - flu- Raises blood pressure.For more information, refer to http://www.vitamindcouncil.org/Pesticides Info: http://www.grinningplanet.com/2006/update-2005-05-24/pesticides-in-food.htmThe Evolution of the Human DietThe human species has been around for 2.5 million years.

Humans left Africa 60,000 years agoCultivation of wheat/grains came about 10 thousand of years agoDairy – 6 to 7 thousand years agoHydrogenated oils - 1911 (Crisco)High Fructose Corn Syrup - 1970It takes thousands of years for human genes to change and adapt to the environment. Our genes are essentially the same as our ancestors twenty thousand of years ago. However, we have introduced foods in our diet that we may not be able to tolerate long term – i.e. HFCS. Ancient humans ate a diet high in fiber, lower in calories, and lower in carbohydrates. In fact, carbohydrates were only available during the blooming of the fruit trees – summer. This allowed for humans to grain weight in order to store fat for the winter as winter was devoid of many plants. However, in the Western World, the carbohydrate load is so high that we are storing fat for a winter that in a “food sense” never comes. And as such, the metabolic syndrome appears. Especially for diabetics and patients with the metabolic syndrome, I would recommend a low carbohydrate diet, free of grains, with more vegetables as described above. There are several websites/sources that I recommend for more information.a) Heart Scan Blog by William Davis, MD – describes the adverse effects of eating wheathttp://heartscanblog.blogspot.com/b) The Livin La Vida Low Carb Show by Jimmy Moore – he interviews the big leaders in health and nutritionhttp://www.thelivinlowcarbshow.com/shownotesc) The Paleolithic Diet by Loren Cordain, PhD – a book which looks at our ancestral diet which was free of grains and diary, was in low carbohydrates, and had lean grass fed meats, some nuts, vegetables, fruits and berries. www.thepaleodiet..com and http://www.paleodiet.com/d) Science Daily.com – the nutrition section – it gives you daily updates about the latest nutritional research that is coming out. News feeds are seen at the side of this bloghttp://www.sciencedaily.com/news/health_medicine/nutritione) Whole Health Source Bloghttp://wholehealthsource.blogspot.com/Sensitivity to wheat, Celiac Disease, maybe more be prolific than once thought. There may be many people with mild symptoms of Celiac Disease who do not realize it - whereas the ones with severe symptoms seek treatment. Since grains are a form of carbohydrates, trying a diet devoid of wheat products (bread, cereal, pasta, baked products, etc) may improve overall health as well as a substantial weight loss for those who are overweight. And for those who are under weight, they actually may gain weight. Humans do not require grains ,sugar, or diary in our diet. They are not essential. Our ancestors long ago did not eat them for millions of years. My patients who have removed grains from their diet and went on a more natural, low carbohydrate diet have had impressive improvements in their health and weight. The Heart Scan Blog has some interesting information on this topic.In summary, modern man was not designed for the American (Western) diet. We were designed for a diet lower in carbohydrates with healthy oils and proteins and a larger content of vegetables and fruits. The human diet overall should be an alkaline diet in pH terms - namely vegetables. A diet higher in an “acidic” form of carbonated drinks and processes foods may lead to more bone loss. As bone is one of the main buffering mechanisms for systemic acid in the body. By following a diet that we were not designed for creates inflammation and disease. And unfortunately, doctors are forced to use Band-Aids (medications) for the side effects of an improper diet – i.e. Type II Diabetes, hypertension, high cholesterol, obesity, etc. Reversing to a proper diet may also reverse the disease the original diet caused. Therefore, continuance of a bad diet leads to more wounds (disease) and more Band-Aids (medications, surgeries, procedures). And thus, by having the metabolic syndrome, one is increasing their risk of heart and vascular disease, cancers, strokes, kidney disease, kidney stones, fatigue, depression, sleep apnea… and the list goes on. And as such, food is not only a source of pleasure, but should also be seen as a medicine for the body in terms of vitamins, minerals, healthy oils, protein, and antioxidants. An owner of Ferrari or Rolls Royce would not use cheap fuel for his luxury automobile. Then why would we want to use poor quality fuel on ourselves? Even though good quality food is more expensive, in the long run, it is cheaper than doctor’s bills, procedures, lab tests, and surgeries. Recently a low carbohydrate diet has been shown to improve the outcomes of Alzheimer’s, some types of cancers, and diabetes.Summary- Avoid grains for two reasons. They are a carbohydrate load and there is a concern that up to 30% of Americans may be wheat sensitive - meaning that wheat products will cause bowel inflammation.- Avoid vegetable oils other than coconut and olive oils. Other oils are high in Omega 6 fatty acids which are pro-inflammatory. Butter, cream, and coconut oils are healthy forms of saturated fats.- Get your 25-OH Vitamin D level checked. If you have osteoporosis, you may want to take magnesium and Vitamin K2 supplements.- Consider Omega 3 Fatty supplements (which is more cardiac protective)- Avoid products with refined sugars and fructose - like high fructose corn syrup and crystalline fructose