Fish is one of our healthiest choices for protein. Consumption of fish or fish oil has major health protective effects including these: decreased risk for cardiovascular disease (heart attack and stroke); preservation of cognitive thinking; and, probably, reduced risk for diabetes. Fish or fish oil intake also lowers blood triglyceride levels. Fish oils are omega-3 fatty acids that include DHA (decosahexaenoic acid) and EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid). Flax seeds provide ALA but the health benefits of taking flax seeds alone are not well established. Early observations suggested that fish oil intake might increase risk for diabetes but later, more persuasive studies, indicates that fish oil intake decreases risk for diabetes. Having pre-diabetes myself for 14 years has led me to take fish oil capsules twice daily. Ideally, everyone should eat two servings of fish weekly. I recommend that all adults consume one capsule daily and seniors should consume one capsule twice daily. I use two capsules of high-potency Fisol (VitaminShoppe.com) daily. We also enjoy salmon broiled on a cedar board. Delicious, enjoy. Nutdoc
1. Balk EM, Lichtenstein AH, Chung M, Kupelnick B, Chew P, Lau J. Effects of omega-3 fatty acids on serum markers of cardiovascular disease risk: A systematic review. Atherosclerosis 2006;189:19-30.
2. Wang C, Harris WS, Chung M et al. n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review. Am J Clin Nutr 2006;84:5-17.
3. Djousse L, Gaziano JM, Buring JE, Lee IM. Dietary omega-3 fatty acids and fish consumption and risk of type 2 diabetes. Am J Clin Nutr 2011;93:143-50.
4. Nurk E, Drevon CA, Refsum H et al. Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study. Am J Clin Nutr 2007;86:1470-8.
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The Simple Lifetime Diet is a health-promoting diet for everyone. It encourages use of high fiber fruits, vegetables and whole grain foods as well as protein sources such as low-fat dairy products and lean meats such as chicken, turkey, fish and very lean cuts of pork and beef. This diet is especially beneficial for persons with diabetes, high blood pressure or blood fat abnormalities. Our research, summarized at andersonsimplediet.com, documents these benefits: prevention and reversing diabetes, lowering blood pressure, and “fixing” blood lipid derangements. The Green Light Calorie Guide guides you in daily intake of at least five servings of fruits and vegetables, three servings of whole grain cereal, bread, pasta or rice, two servings of low-fat dairy products and two three-ounce servings of lean meat such as chicken, turkey, fish or pork tenderloin. Eat to your heart’s content. Best, NutdocRead Full Post | Make a Comment ( None so far )
Recently Sue asked me very challenging questions related to an ideal health-promoting weight. The BMI charts (see those in The Simple Diet) give you a starting point. For most people, a BMI of less than 25 is a good starting goal. Persons with large frames can weigh 10% more (a BMI below 27.5) and those with small frames should shoot for 10% less (a BMI less than 22.5). Another guide for persons over 40 years old is weight in high school for girls or college-age weight for guys. Body fat estimations give the best guide to “fatness”. Many YMCA’s or gyms have the “body fat calculators” to make these estimates. As a general rule, ladies should have a body fat content of less than 33% of body weight and guys should have values of less than 26%. Other experts adjust recommended body fat content for different ages. As a general rule women should have body fat contents at age 20 of less than 30% and at age 60 of less than 37%. Likewise, men should have body fat contents at age 20 of less than 20% and at age 60 of less than 31%. These recommendations are based on information related to heart attacks and early deaths related to BMI. Precise information relating body fat content to heart attack rates and early death rates is not available. So, the BMI is a good starting guide to a health-sustaining weight and the body fat content gives more precise guidance. Best wishes. NutdocRead Full Post | Make a Comment ( 2 so far )
BARIATRIC SURGERY FOR DIABETES. Let’s think about it!!! Weight loss is the most effective treatment for persons with diabetes and obesity. This is most safely done though and intensive nutrition weight loss program. I have treated over 5000 patients with diabetes and obesity and many have achieve remission of their diabetes and even gone 20 years after stopping insulin while on our Simple Diet and Simple Lifetime diet. The risks and complications of bariatric surgery are scary. With gastric bypass surgery one in 63 patients die within one year and 40% have complications in the first year. Lap-band surgery has lower death rates but more frequent complications. So, I always tell my patients they need to try diet for weight loss seriously before subjecting themselves to the scary risks of surgery. See my blog on Bariatric Surgery References and Chapter 11 of my book, The Simple Diet for details and references. Best, NutdocRead Full Post | Make a Comment ( 2 so far )
SALT or SODIUM: Most Americans consume far higher amounts of sodium than the US Department of Agriculture (USDA) and the American Heart Association recommend. The average US adult consumes more than 3200 mg per day, not including the salt they add from a shaker. We conservatively estimate that many obese individuals consume more than 5000 mg of sodium from their food and salt shaker. The Simple Diet is a low sodium diet. We usually treat people with congestive heart failure with the standard Simple Diet and ask them to avoid extremely high sodium-containing entrees and canned vegetables (usually high in sodium).
The US Dietary Guidelines recommends that adults consume 2300 mg of sodium or less per day; persons at high risk for hypertension (including African-Americans and persons over age 51) and those with hypertension, congestive heart failure, diabetes, or kidney disease should consume less than 1500 mg of sodium per day.
Average sodium intakes from the Simple Diet is around 1600 to 2000 mg per day, within the US Dietary Guidelines. With diligent shopping you can find shakes with 200 mg sodium per shake and entrees with 300 to 400 mg per entrée. This would bring your sodium intake to about 1400 mg per day if you don’t use canned vegetables. [Rinsing canned vegetables can lower the sodium content by 40%!]
So most individuals can use the Simple Diet and not worry about sodium. Eat and enjoy.
The Simple Diet and the Simple Lifetime Diet are the most health-promoting diets for persons with diabetes and hypoglycemia. In 2004, Dr. David Jenkins of the University of Toronto (one of the most prominent and influential nutrition and diabetes medical doctors and nutrition leaders in the world) and I reviewed the world literature and concluded that a high carbohydrate, high fiber, low fat diet was the most highly recommended diet for persons with diabetes by diabetes and nutrition authorities from all over the world. The evidence has not changed in the last 8 years. The Simple Lifetime Diet incorporates all of the enhancements to this diet that my research group has developed since we first reported this diet in 1976. I have treated over 5000 diabetic individuals with these diets with great success. My book chronicles some of their stories as do more than 50 research publications. Often we see dramatic reductions in insulin and medication requirements. Talk to your doctor and enjoy. Dr. A.Read Full Post | Make a Comment ( None so far )
You can prevent or reverse many health problems; it’s in your hands. Through health-promoting lifestyle habits you can reduce risk for virtually all common health problems by 50 to 80%. By lifestyle I mean: healthy diet, being fit, not smoking, proper sleep and stress management.
Mark Twain said, “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d druther not.” But while having oatmeal, All Bran®, blackberries and blueberries with soy milk for breakfast every morning may not be my first choice, tastewise, it is my first choice, healthwise—and I enjoy it.
But good health practices can reduce risk for heart attacks, strokes, diabetes and cancers by more than 50%. Personally I want to maintain good health so I can enjoy life and my grandchildren!
Let’s start with some simple examples of health maintaining practices. From head to foot you can maintain your health.
• I have had several skin cancers on my face. When I am out in the sun for a few minutes I get red spots on my forehead if I don’t wear a hat. If I wear a hat and use sun screen, I don’t get red spots. I don’t want any more cutting on my face and x-ray treatment!
• About 20 yrs ago I developed a slight bunion on my left foot. I starting wearing a Dr. Scholl’s bunion pad on this foot and this problem has not progressed.
• Sinus trouble can largely be prevented. One winter 14 years ago I had three courses of antibiotics for recurrent sinus infections. I saw the an excellent ENT doctor and he recommended this plan: 1. Use Mucinex® twice daily, at bedtime and in AM. 2. Use saline nasal spray at night, two full squeezes for each nostril. 3. Use Afrin spray every morning when you start to get stuffy. I have not had to take an antibiotic for 14 years!
• Varicose veins can be managed without surgery. Thirty years ago varicose veins developed in my legs. I watched as my toes got purple from blood accumulation there. I saw the best vein surgeon in Lexington and he prescribed supportive elastic stockings (called Jobst stockings). I put these on every morning and take them off when I go to bed. My veins stabilized and the discoloration decreased. When I started going to the YMCA three days a week, at age 70, my varicose veins improved and the discoloration of my feet decreased further! As I built up the muscles in my legs, circulation improved.
These are trivial problems but they illustrate the point—our health is in our hands! In the following blogs I will discuss preventing and reversing more serious conditions.
Take care of your health!
Soy foods are the healthiest foods you can put on the table. Eating two servings of soy foods, like two glasses of low-fat soy milk, reduces risks for heart disease, stroke, high blood pressure, diabetes, and overweight. Over the last 20 years I have done research on soy foods for blood fat levels, high blood pressure, diabetes, kidney disease in diabetes, and obesity. In three dozen publications I have documented the health effects and safety of soy foods.
Soy foods are about the best choice for “fixing” abnormal blood fat levels. Two servings of soy protein (about 14 grams per day) lower the ‘bad-guy’ LDL-cholesterol, raise the ‘good-guy’ HDL-cholesterol, and reduce other ‘bad-actor’ blood fat triglycerides. Daily intake of two servings of soy protein has the potential to lower heart attack risk by 15 to 20%. Soy foods also lower blood pressures, further reducing risk for heart attack or stroke.
Diabetic individuals get special benefits from soy foods. In addition to improving blood fat levels, soy foods protect from kidney disease or actually improve kidney disease if it has developed. Soy foods have specific benefits in lowering blood glucose levels and also help in weight management.
Soy foods are widely available in the supermarket. Soy milk, such as Silk, soy burgers and other meat substitutes, edamame (green soybeans in the pod or shelled), soy beans (use like pinto beans in cooking), tofu, and soy shakes (try Revival soy shakes).
Soy foods are very safe. Like all proteins, there is the occasional soy protein allergy. Soy protein allergy is less common than peanut allergy and about as common as milk protein allergy. Soy protein does not affect thyroid function or interfere with effectiveness of thyroid hormone use. It does not have an adverse effect on male or female children. Some people recommend that women who have breast cancer should not use soy protein. My careful review of this area suggests that soy protein is protective from breast cancer and I have recommended its use to patients and family members who have a history of breast cancer.
So, select soy foods that you like and enjoy them daily.
Diabetes is the AIDs epidemic of the 21st century and the US is not spared. 24 million Americans have diabetes and 70 million have prediabetes. Half of all Americans are destined to get diabetes unless they make important lifestyle changes. Most American adults who do not currently have diabetes can avoid it altogether or delay the onset for 10-20 years.
Previously I have blogged about diet (low fat, high fiber, high carbohydrate), getting back to a lean weight (like in high school for most women in or college for most men) and exercise (walking at least 30 minutes per day). This posting will focus on Nutraceuticals (not pharma-ceuticals but nutra-ceuticals). Nutraceuticals are capsules or tablets you take, in addition to your healthy diet, to lower your risk of going on to develop diabetes.
These are the supplements I recommend for people who have a very strong family history of diabetes (more than one parent or sibling with diabetes), have a history of diabetes during pregnancy), or have been told that their blood glucose was ‘a little high.’ Magnesium, 300 millligrams (mg)/day; chromium 400 micrograms (ug)/day; vanadium 100 micrograms/day; and zinc 15 milligrams/day. These values are for the elemental magnesium, for example, and do not include the carbonate or oxide component.
These vitamins are recommended: folic acid, 400 micrograms/day; vitamin C, 1000 milligrams/day, and vitamin D, 100o units/d.
My supplement for diabetes prevention contains cinnamon, 1000 mg/day and I add cinnamon to my oatmeal each morning
In my 2008 diabetes book (see earlier blog) we identified 11 herbals that have diabetes protective effects. Most of the herbals have dozens of different chemicals and only a few of the chemicals have diabetes protective effects. My supplement (see below) include Banaba, Fenugreek, Gymnema and Salicia. Other herbals that appear useful are bitter melon, American or Korean Ginseng, and nopal or prickly pear. If you have a reliable source and the herbals are not too expensive, you may want to add these. The supplements I recommend are “Blood Sugar Support” from Advanced BioSolutions (drsinitra.com or 1-800-304-1708) or Depsyl (www.Depsyl.com). I have not connection to these suppliers and no financial interest.
Good luck. Paradoxically or providentially I have had prediabetes for 20 years and have maintained a plasma glucose values of under 100 mg/dl over this period using diet, exercise, weight management and the supplements outlined above. You can do the same!
Please post your comments and questions.
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Your blood cholesterol level is a major indicator of the diet that you are eating. If your cholesterol is higher than 200 mg/dl (or your LDL-bad guy cholesterol is above 130 mg/dl) you probably are eating more saturated fat from meat and dairy products and too much cholesterol from eggs, meat, processed meats (sausage, lunch meat, etc.) and dairy products.
A high intake for saturated fat and cholesterol is associated with a very high risk for heart attack, stroke, high blood pressure, diabetes, obesity and cancer. These are major killer diseases for Western people. Vegetarians and societies that have low intakes of these animal products have much lower rates of all of these diseases.
Of course, you inherit genes from your parents that affect your blood cholesterol. I inherited high cholesterol genes from my mother and my LDL- (bad guy) cholesterol runs above 200 mg/dl if I do not watch my diet carefully. Since I inherited obesity genes from my dad who was very obese and high blood pressure genes from my dad (who had his first stoke at age 47), I need to watch my own diet very closely.
Most folks can reduce their risk for heart attack, stroke, high blood pressure, diabetes, obesity and cancer by 50 to 75% through diet, exercise and weight management. Even if your mother, aunts and sisters had breast cancer you can reduce your own risk by more than 50% through lifestyle measures.
Mark Twain said, “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you would rather not do.” On a recent cruise, we observed that most folks choose to do what they like rather than do what they don’t like.
In upcoming blogs I will share my recommendations taken from my upcoming book, The Simple Diet, and my research.Read Full Post | Make a Comment ( 2 so far )
I am pleased to share with you information about my new book. Dr. Vijai Pasupuleti and I have recently with colleagues to bring you the latest scientific information on reversal and prevention of diabetes.
Draft Press Release: James W.Anderson’s new diabetes book
Nutraceuticals, Glycemic Health & Type 2 Diabetes: Wiley-Blackwell, Ames, IA
Diabetes is a major health problem worldwide. In the US there are 24 million individuals with diabetes and half of Americans are at high risk for developing diabetes. New evidence indicates that the onset of most diabetes in adults can be delayed for years through dietary measures.
Dr. Anderson and his colleagues have been doing research on nutrition and diabetes for 35 years at the University of Kentucky and has published over 100 research papers on this area. To assemble the outcomes of this research and to summarize cutting-edge research from all over the world, Dr. Anderson has collaborated with Dr. Pasupuleti to make this emerging data available more widely available.
Thirty-five scientist from nine countries have contributed 18 chapters to present the latest on the role of nutrition in diabetes.
In addition to examining the effects of food on the causation and treatment of diabetes, new information on the use of supplements and herbals has been assembled.
This new emerging evidence will allow health care providers to offer the latest in nutrition guidance to patients with diabetes. It will encourage producers of foods and supplements to make active ingredients more widely available to consumers, and will enable self-directed individuals to make intelligent choices about nutrition supplements to prevent progress of pre-diabetes to definite diabetes.
In the closing chapter Dr. Anderson provides practical guidelines based on his clinical experience, his research and the research presented in the book. He gives recommendations for specific amounts of minerals to slow progression of diabetes or reverse diabetes in its early stages. Over 100 herbal supplements are evaluated and 11 are assessed to be of potential value for treatment of early diabetes.
Evidence is emerging that diabetes can be reversed by weight loss, exercise, dietary changes and use of supplements. This book provides specific guidance.
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