Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

Nuts are nutrient dense – they contain a spectrum of micronutrients including LDL-lowering phytosterols, circulation-promoting arginine, minerals - potassium, calcium, magnesium, selenium, and antioxidants including phenols, resveratrol, tocopherols (vitamin E), and carotenoids.

Nuts, and almonds in particular, are some of the most beneficial foods for decreasing heart disease risk: 

• A 2009 meta-analysis confirmed that almond consumption of at least 25 g per day (about 1 ounce) is associated with a 7 mg/dL decrease in total cholesterol.¹ 
• Collectively, the data from the four most recent U.S. studies estimates that Americans who eat five or more servings of nuts per week have a 35% reduced risk of coronary heart disease.² 

There are many potential mechanisms by which nuts might exert these beneficial effects on heart health – the dramatic decrease in heart disease risk from nut consumption can’t be explained by cholesterol lowering alone. Scientists are now investigating the antioxidant and anti-inflammatory properties of nuts for their potential cardioprotective effects.

Almonds may have powerful antioxidant activity, in addition to their cholesterol-lowering activity. As well as their vitamin E, the skins of almonds contain a large and varied collection of phenol antioxidants. 

A study of hyperlipidemic individuals fed either almonds or a snack with a similar fatty acid profile each day for 4 weeks compared markers of oxidative stress in these two groups. The subjects fed almonds showed reductions in markers of oxidative stress.³ 

This alleviation of oxidative stress was reflected in reduces serum levels of oxidized LDL.⁴ Since oxidation renders LDL more likely to be taken up by inflammatory cells, oxidized LDL is more dangerous in relation to atherosclerotic plaque formation. The synergistic effects of the healthy fats, antioxidants, and surely many other phytochemicals in almonds help to prevent this early and important step in the development of atherosclerosis. Though this study was reported on almonds, other nuts and seeds have similar marked effects that protect the heart.   

References:

1. Phung OJ, Makanji SS, White CM, Coleman CI. Almonds have a neutral effect on serum lipid profiles: a meta-analysis of randomized trials. J Am Diet Assoc. 2009 May;109(5):865-73.

2. Kris-Etherton PM et al. The Role of Tree Nuts and Peanuts in the Prevention of Coronary Heart Disease: Multiple Potential Mechanisms. J. Nutr. 138: 1746S–1751S, 2008.

3. Jenkins DJ, Kendall CW, Marchie A, et al. Almonds Reduce Biomarkers of Lipid Peroxidation in Older Hyperlipidemic Subjects. J. Nutr. 138: 908–913, 2008.

USDA/Agricultural Research Service (2008, November 4). Antioxidant Effects From Eating Almonds. ScienceDaily. Retrieved February 25, 2010, from http://www.sciencedaily.com /releases/2008/10/081031213057.htm

4. Jenkins DJ, Kendall CW, Marchie A, et al. Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial. Circulation. 2002;106:1327–32.

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A diet high in walnuts may significantly decrease a person's risk of breast cancer, according to a study conducted by researchers from the Marshall University School of Medicine and presented at a conference of the American Association for Cancer Research.

A chemical analysis showed that omega-3 fatty acids, antioxidants and phytosterols contained in walnuts all contributed to the mice's tumor resistance.

"The omega-3 fatty acid, the phytosterols and antioxidants individually have been shown to prevent or delay cancers" Hardman said. "So if you add them all together, it looks like it may be really good."

In another study, Hardman found that feeding mice a diet enriched with the same omega-3 content as that contained in the walnut dose given in the current study was not as effective as eating the whole walnut.

"It did reduce cancer incidents," she said, "but not as dramatically as the walnut-containing diet did. So it's something else other than the omega-3 in the walnut that's contributing to the suppression of cancers."

Hardman noted that the effect of the whole food was probably greater than the sum of its parts.

With dietary interventions, you see multiple mechanisms when working with the whole food, she said.

For 20 years, I’ve been telling people to eat walnuts as a superfood; now we know it’s good for mice too.

Nuts and seeds contain plant sterols and other phytochemical compounds that we are just beginning to understand their benefits. Eating the whole food guarantees we are getting all of the known and unknown beneficial micronutrients contained in these superfoods.

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Nuts and seeds are some of nature’s ideal foods for humans and the best way for us to get our healthy fats. They can satiate true hunger better than oils because they are rich in critical nutrients and fibers and have one-quarter the calories of an equal amount of oil. They should be part of your healthy eating-style. Many people perceive raw nuts as high-fat, high-calorie foods that should be avoided or consumed in only token amounts. The important role of raw nuts and seeds in the American diet has been almost completely ignored by nutritional advisers, and their absence is a huge flaw in American cuisine. The results of recent research have changed this perception completely. Today, more and more researchers are finally aware that it is not fat in general that is the villain, but saturated fat, trans fat, and fats consumed in a processed form. Fats from avocado, raw nuts, and seeds are rich in antioxidants and phytochemicals that not only offer unique health benefits, but also maintain the freshness of the food, preventing rancidity of the fat within.

Recent evidence shows that the frequent consumption of nuts is strongly protective against heart disease. It has been shown that people eating nuts daily, or more than once a day, had a 59 percent lower risk of fatal coronary heart disease.1 In addition, several clinical studies have observed beneficial effects of diets high in nuts on lowering cholesterol levels. The beneficial effects of nut consumption observed in clinical and epidemiologic studies underscore the importance of distinguishing different types of fat. One study estimated that every exchange of one ounce of saturated fat to one once of nut-fat from consuming a whole nut was associated with a 45 percent reduction in heart disease risk.2

Study after study shows that raw nuts and seeds not only lower cholesterol, but also extend lifespan and protect against common diseases of aging. They also provide a good source of protein, which makes up about 15 to 25 percent of their calories.3 Nuts’ hard shells also keep them well protected from pesticides and environmental pollution. Raw nuts and seeds, not the salted or roasted variety, provide the most health benefits.

Over the last few years, the health benefits of seeds also have become more apparent. A tablespoon of ground flaxseed, hempseeds, chia seeds, or other seeds can supply those hard-to find omega-3 fats that protect against diabetes, heart disease, and cancer.4 Seeds are also rich in lignans, a type of fiber asso ciated with a reduced risk of both breast cancer and prostate cancer. In addition, seeds are a good source of iron, zinc, calcium, protein, potassium, magnesium, Vitamin E, and folate. The plant goes to great effort in producing and protecting its seed, filling each genetic package with high concentrations of vitamins, minerals, proteins, essential oils, and enzymes.

While nuts and seeds have great health benefits, they are higher in calories and fat compared to vegetables, beans, and fruits so they should be consumed in smaller amounts. Nuts and seeds contain about 175 calories per ounce, and a handful could be a little over one ounce. For most of us, they are not a food that should be eaten in unlimited quantity. Unless you are thin and exercising frequently, hold your consumption of raw nuts and seeds to less than two ounces a day.

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I’m Italian, so I’m required to like garlic, but that garlic powder I grew up on can’t hold a candle to fresh garlic. A new study in the Journal of Agricultural and Food Chemistry claims that raw, crushed garlic has more heart-protective effects than the dried stuff.

In the study, Dipak K. Das and colleagues point out that raw, crushed garlic generates hydrogen sulfide through a chemical reaction. Although best known as the stuff that gives rotten eggs their distinctive odor, hydrogen sulfide also acts as a chemical messenger in the body, relaxing blood vessels and allowing more blood to pass through. Processed and cooked garlic, however, loses its ability to generate hydrogen sulfide.

The scientists gave freshly crushed garlic and processed garlic to two groups of lab rats, and then studied how well the animals' hearts recovered from simulated heart attacks. "Both crushed and processed garlic reduced damage from lack of oxygen, but the fresh garlic group had a significantly greater effect on restoring good blood flow in the aorta and increased pressure in the left ventricle of the heart," Das said.

Garlic is one of the foods Dr. Fuhrman recommends diabetics eat plenty of, along side green vegetables, nuts, seeds, beans, eggplant, tomatoes, mushrooms and onions. Sometimes I bake garlic cloves in the oven and spread it on wholegrain bread.

Via EurekAlert!

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Hooray for Saturday! And this Saturday, Eating to Live on the Outside is “off” to Miami, Florida for a quick meal at Lifefood Gourment, a veg-restaurant saluting food and science.

It didn’t take long to shift through the Lifefood’s menu. Here’s a rough draft of stuff I might order:

Alfredo Elixir Soup

• Alfredo sauce, macadamia motza cheese and hand picked veggies; I’m not sure what “motza” is and hopefully it’s not salty.

Tomato Magic Soup

• Tomato blended with spices; I love tomato, just as long as it isn’t salty.

Insalata Caprese

• Tomato, baby spinach, basil, macadamia motza cheese, olive oil and dried oregano; sounds awesome, but I’m getting the dressing on the side.

Lifefood Gourmet House Salad

• Romaine lettuce, baby spinach, baby arugula, onion, bell pepper, tomato and tahini dressing; same thing with the salad dressing.

Lifefood Gourmet Caesar

• Kelp, Irish moss, Romaine lettuce and pumpkin seed croutons; I’m cool with this.

Minerals of the Sea Salad

• Greens, hijiki, arama, kelp, onion, celery and tahini dressing; sea vegetables can be salty, so I’m not absolutely sold on this one.

Life Gourmet Burger

• Sprouted quinoa and flax dehydrated buns, walnut, pumpkin seed, Brazil nut, onion, celery, flax oil patty, lettuce, tomato, onion, ketchup and mustard; the oil is a bit of a drag, but I can deal with it.

I got a break this week. Lifefood’s menu is short and sweet. Now, I like a few things, but if I had to pick. I'm going with the House Salad. It’s got plenty of greens and other awesome vegetables.

How about you, what you order? Flip through Lifefood’s menu and let know what you think.

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Raw food diets are very popular. They’re cool. A lot of people have success on them, but the truth is you don’t have to go 100% raw for superior health—some cooked food isn’t going to kill you! Now, in this quick discussion from Dr. Fuhrman’s member center, he talks about the optimal level of raw food and cooked food a diet should have:

Question: What is the percentage of raw fruits and vegetables, nuts and seeds one should consume in his or her diet? In other words, how much of our diet should be raw food? I think I eat about 75% raw now. Is that too much raw? Can you have optimal health on 50% raw food if that raw food is comprised of raw fruits, vegetables, nuts and seeds?

Dr. Fuhrman: No, I think 75% raw as an ideal approximation is right. Consider that nuts and seeds avocados could supply about 30% to 40% of calories, raw fruits about 20%and raw vegetables about 20%. But of course, that does not mean a diet with more cooked greens and vegetable and bean soups would not be very healthy or as healthy.

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Hardly a revelation, but new a study in the Lancet shows blood glucose sensitivity starts to change several years before the onset of type-2 diabetes. Scientists followed 6,538 adults without diabetes for 10 years, during which 505 people were diagnosed with the disease. Among the newly diabetic, data revealed steep increases in fasting glucose three years prior to their diagnosis. Experts blame years of overeating, obesity and inactivity; via Booster Shots.

Listen up! Diabetes isn’t inevitable. Last month, research linked healthy, vegetable-based diets to lower risk of type-2 diabetes. Dr. Fuhrman recommends regular exercise and eating plenty of leafy greens, beans and nuts for diabetes prevention, and reversal.

In related news, breakfast cereals like cornflakes spike blood sugar and interfere with normal functioning of blood vessels, raising the risk for heart disease.

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New research in the Archives of Internal Medicine claim plant-based diets promote weight-loss and reduce risk of heart disease. For the study, participants—overweight men and women with high LDL—were fed a diet rich in vegetables, nuts and fruits or a typical low-fat diet. Findings revealed both groups lost weight, but people on the vegetable-based diet had better cholesterol levels and lower blood pressure. Here are Dr. Fuhrman’s thoughts on the study:

It’s a pretty good effort. They are getting closer to the ideal diet—a nutritarian diet—by studying a vegetarian diet with reduction of flour and other high glycemic carbohydrates.

Of course, the results are pretty good, but it is evident these researchers lack the knowledge and clinical experience designing a diet-style for nutritional excellence.

We have a pilot study coming out shortly with results that dwarf this, but clearly we at the Eat Right America Foundation are in need of funding to begin our larger study on diabetics.

Via Newswise.

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Losing weight feels great. No matter how much you lose, but imagine shedding 110 pounds like Ronnie or 250 pounds like Scott, or better yet. ReBecca used to weigh over 400 pounds, but today she’s more than 300 pounds lighter and feeling great:

Eight and half months later, I lost 133 pounds. By the following August, 2005 I lost another 100 pounds. By the summer of 2006, I lost another 50 pounds. Of course, as I am approaching my ideal weight, the weight is coming off more slowly. I now belong to a gym and have incorporated walking and weight training into my weekly routine.

Today, I embrace my new high nutrient eating lifestyle. I don’t eat cheese, bread of any type, rice, or pasta. I only eat veggies, fruits, raw nuts, and beans. People are confused when they see how I eat. Many are astonished by the facts; for instance, 100 calories of broccoli offers more protein than 100 calories of meat…continue reading.

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New findings in American Journal of Clinical Nutrition claim chewing almonds increases the absorption of unsaturated fat and reduces hunger. For the study, 13 participants, average age of 24, chewed 55 grams of almonds 10, 25 or 40 times and were monitored over the next four days.
Results showed masticating almonds 40 times suppressed hunger the most and levels of an appetite-stifling hormone were the highest among the 40-chew group; Nutra Ingredients reports.

Nuts are great! Previous reports show eating nuts prevents metabolic syndrome and pistachios help lower LDL, or bad, cholesterol. In the March 2007 edition of Dr. Fuhrman's Healthy Times newsletter, he explains nuts contain nutrients and antioxidants that protect against heart disease.

Now, this is nutty. Last year, German police warned thieves NOT to eat the 660 pounds of hazelnuts they stole. The nuts were treated with hydrogen phosphate gas, making them toxic!

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