Hamilton NEW ZEALAND
Biomedical Therapies for Optimum Health
Hamilton NEW ZEALAND
Biomedical Therapies for Optimum Health
In 2009 more strong evidence has come from large studies indicating that the Mediterranean diet reduces heart attack and stroke risk. Moreover, the ideal is to increase plant-based foods, reduce red meats and increase fish - especially oily fish. Similarly, the World Cancer Society is now recommending reducing red meat to a small weekly allowance.
Currently standard dietary advice still focuses on low fat. Attention to balance and quality is more important - we still need some saturated fats. Fish, lean meats if you 'need' meat, avocado, nuts and good quality fats especially those that are flowing at room temperature : i.e. oils. Avoidance of 'trans fatty acids' which are mostly produced by processing - baking, BBQ, heating of fats.
Encouraging whole grains is OK but as we experienced with the Food Pyramid, many people, as well as the food industry, put token whole grains into otherwise refined processed flour as per usual. This is not good. If you want to eat bread or flour products, at least make whole grain product yourself or buy it from reputable organic suppliers. And don't eat too much - as a high starch food it still turns into sugar then fat if excess to energy requirements is eaten. Remember, most pasta is just refined flour = sugar. At least use whole grain pasta and eat in moderation. Grains are a good source of many micronutrients - but - they are recent introduction to the human diet. They are not essential providing you have a very good range of other plant foods! Its easy to be a 'bad vegetarian' and may be no better off than a typical meat eating, junk eating individual.
So lets look at a diet : The Mediterranean Diet is regarded to be the optimum diet.
Vegetables, all varieties, raw wherever possible. Cooked where required but not to an overcooked mush!
Oat bran cereal with fruit, yogurt if not dairy intolerant, soy shakes (increasing evidence of potential intolerance to soy - so in moderation). Oat bran contains high beta-glucan, and also soluble fibre reduces cholesterol, improves bowel function and slows glucose release. Wheat bran doesn't work for cholesterol.
Nuts especially almonds, walnuts, pistachios, pine nuts, varieties of seeds.
Raw salads with avocado, many types of sprouted seeds, olives.
Fruit varieties - not lots of too sweet fruits - they are sugar, albeit lower GI.
Lean meat protein especially oily fish : salmon, tuna, kahawai, herrings, and other fish.
Dairy foods are not that suitable, unless for baby calves ; the ingrained belief that it is necessary for calcium is not supported. Studies have shown that women's and children's bones are not helped much at all by the calcium type in dairy. Also it has a high allergy or intolerance level. It is a cheap protein/fat/vitamin/mineral source for those who are ignorant of good nutritional choices or say they cant afford good foods. Glass of milk is better than a can of coke.
Eggs are OK. The cholesterol in the diet story is a myth unless one take many eggs at each meal. Have them soft.
Lots of olive oil dressings. Make a dressing with olive oil, cider vinegar garlic honey.
Cook meats at less than 100 degrees C.
Drink water, green tea, occasional red wine but avoid sugar drinks and go easy on the fruit juices (very high in natural fructose sugars - far better to eat the whole fruit) Certainly avoid soft drinks - pure death. And avoid diet drinks with artifical sweeteners like aspartame. Research is indicating major worry about the high use of HFS (High Fructose Sugar) from corn etc. This may be one clue to the obesity epidemic as it is found to be highly linked to insulin resistance and pre diabetes. More to come on this bad news. If true it could be a major health catastrophe as the food industry has been using this as the main sweetener in "everything" Look at the labels on all your super market foods for HFS !.
Dark berry (blueberry, Acai, Goji etc) smoothies are great to add vitamins and protein like soy or undenatured whey to when extra protein supplements needed. Studies show Pomegranate juice actually reverses artery plaque after 6-12 months!
Special butters - contain phytosterols from soy which can reduce cholesterol 12-15%. Should you have butter itself? Well, small amounts of saturated fats are necessary so its more to do with your overall total consumption. Of course you will be protecting your fats with anti-oxidant supplements wont you?