Exploring the sense and nonsense of food and health

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A low fat or low carbohydrate diet: Which is it? The DIETFITS study


Will this debate ever end ?- there is hope after reading this study. The results were not so new – other studies have shown similar results.

This study showed that it made little difference whether a dieter chooses a low fat or low carbohydrate diet, but it was the quality of the foods in both groups that resulted in a meaningful weight loss instead of dwelling on calorie restriction. The low carbohydrate group had a larger loss, but the differences were not significant.

The weight loss range was substantial -some losing a lot of weight while a few even gained weight on both of the diets. The distribution curve was startlingly similar between the groups.

This study scored a win for whole foods rather than consuming highly processed foods. Refined carbohydrates are still defined as “junk” so sugar and flour more than likely are not very good food choices for health and/or weight control.

“Before worrying about the details, one should ensure their diet is more whole foods (with ample vegetables) than processed foods. If your chosen diet leaves you feeling hungry, you will likely revert back to old eating habits.” was a quote from the lead author of the study. All weight loss programs/plans should include a weight loss maintenance phase since it makes no sense to lose weight and not be able to keep the weight off permanently. If you plan to lose some weight, this study should be a “must read.” You can find the whole study HERE.

CLICK HERE for a brief summary.


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Processed Foods and Cancer Risk??

It would be next to impossible to identify just what ingredients in ultra-processed foods have a possible cancer link. Just read a few ingredient lists and you will soon realize this.   Or packaging may contribute in several ways.  Or it may be what is missing or lost in processing that may be part of any association. The size of the following study was impressive and the results were interesting and likely not food industry funded.


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Welcome to the Food of the Azores

Welcome to my beloved Azores! It was only a matter of time before I would search for Azorean food and I finally found an article that captures the charm of these nine islands located about 800 miles  from the coast of Portugal in the Atlantic Ocean just waiting for some human attention.

Years ago, my first encounter with the Azores was trying to find it on a map and when you do, they appear as nine tiny dots surrounded by water. I was trying to locate them since I would soon call them home since my husband was transferred there as an Air Force Lieutenant.  So there we were. As we settled in, we met new friends, played beer Monopoly on Sundays, watched reruns of Perry Mason and the Untouchables (no cable or Internet yet and they were the only shows on), and the rest of the time explored these beautiful islands. They were hard to get to, but the Air Force and Navy did help with some aircraft now and then. I cannot speak for my friends, but life was simple and we had some of the best times of our lives there.  

I will not bore you with any more details of our  approximately two years there; however, all I can say  is I did not want to leave nor did any of our friends –  so there were often tears when someone left the islands for future assignments. (Hello, Myrtis).

My oldest daughter was born there and has dual citizenship but I’m not sure she can ever run for POTUS, but it has not come up lately.

Enjoy the pix and the food. It is simple cuisine, but flavorful and wholesome. I just checked and found there is one McDonald’s in Ponta Delgada only for the tourists, I hope.  For  the  food: CLICK HERE



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The Obesity/Diabesity Pandemic – Solutions?

Obesity is a major risk factor for the development of the most common form of diabetes mellitus, type 2, so much so that the epidemic is often called diabesity. It has been described as one of the most important crises that has invaded our public health system. It has now become a pandemic since it meets the definition: (of a disease) prevalent over a whole country or the world.

Globally: Source: Lancet

  • Since 1980, the number of adults with diabetes worldwide has quadrupled from 108 million to 422 million in 2014.
  • Diabetes is fast becoming a major problem in low and middle-income countries.
  • From 1980 to 2014, the prevalence of diabetes more than doubles for men in India and China.
  • Half of adults worldwide with diabetes in 2014 lived in five countries: China, India, USA, Brazil and Indonesia.

So what are some possible solutions for the future?  

The standard American diet (SAD) is in much need of an overhaul and our national food systems need to change if we wish to reverse or at least slow down this trend. Many say that it would take the same determination as the campaigns to change behaviors that were utilized during the campaigns against smoking. .

Prevention awareness should be first on the front lines of treating the people with prediabetes that can often be reversible using lifestyle modifications. There are already some prevention models in the community; however, these should be expanded so that they become more easily accessible to more people. The Diabetes Prevention Program (DPP) uses intensive behavioral therapy to help people lose a little bit of weight (typically 5-10%). When this program is followed, the number of people progressing to have diabetes comes down by more than half; In people over 60, the reduction was 70%.

Nutrition education should be incorporated into the school system in the early years to help young children understand the importance of knowing where our food comes from and why healthy foods are the best choice. They can be taught about balanced eating, calories, reading labels and grocery shopping. Nutrition education can also be offered at the middle and high school levels by returning to a totally revamped and modernized home economics course in the curriculum. Involving students in their nutrition education is key.

A lingering problem has existed for many primary care physicians for many years in that they say they were never adequately prepared in nutrition principles in medical schools. In a survey of family physicians (2009), two thirds said that dealing with extremely obese patients is “frustrating “and one-half said treatments are often ineffective. This is reflected by a lack off obesity training.

Shockingly, another survey in 2010 of 140 doctors revealed that nearly one-third were not even familiar with the American Diabetes Association (ADA) prediabetes guidelines. Only 6 percent were able to identify all 11 risk factors and on average, the doctors could only identify just eight of the warning signs. Only 17 percent knew the correct laboratory values for blood glucose and only 11 percent said they would refer a patient to a behavioral weight loss program. If the medical community was more involved in increasing access to prevention programs or other options, more attention might be paid by individuals in seeking these treatments. In other words, people listen to their doctors.

There should be an increased number and access to professional treatments. Medical professionals not trained in obesity management should refer their patients to outside providers such as dietitians, exercise trainers, behavior therapists, psychologists, or a new concept of health coaches. These providers should be trained, certified, and credentialed to protect the public from unscrupulous treatments and to provide quality care. Reimbursement of qualified health professionals needs to be enhanced.

We have become a nation of non-cooks and prefer to have our meals prepared by someone else. Encourage home cooking and home kit meals to help to counter using fast foods and packaged highly processed meals loaded with calories, fat, sugar and salt.

Educate the public on food labeling, ingredient lists and marketing techniques. Beware of food companies that promote products with a “health halo” meaning exaggerated claims are made that appear to make unhealthy foods seem healthy because of an added nutrient or ingredient. Corporations also mislead consumers with their labeling. For example they may include four different types of sugar to keep sugar from being listed as the first ingredient. This is misleading to the consumer when attempting to make wise food choices.

Stop corporate-government partnerships and lobbying influences.
The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is funded by a myriad of food companies including Coca-Cola, PepsiCo and Kellogg’s. The dairy industry has a long history of influencing the food pyramid and Dietary Guidelines. Another health organization guilty of taking in millions from food companies is the American Heart Association. They offer a “Heart – Check logo for a price: $5, 490 to $7,500 that is renewable for another annual fee. The product has to be low in fat, saturated fat and cholesterol to gain this “honor.” However, some products such as Boar’s Head processed meats have the logo and still may contain high levels of sodium. Researchers from the Harvard School of Public Health (HSPH) found that eating processed meat, such as bacon, sausage or processed deli meats, was associated with a 42% higher risk of heart disease and a 19% higher risk of type 2 diabetes. May 17, 2010

Bottom Line: It will take a concerted effort from government, politics, industry, communities, and other perpetrators of our obesigenic culture to begin to change this disturbing trend and prevention is the key. It may take decades; however, there has to be a beginning.

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Why Don’t the Japanese Get Fat?

The Japanese are one of the longest living cultures in the world. For centuries the Japanese diet has been loaded with carbohydrates, low in protein and very low fat. The Japanese report death rates from heart disease that are half the of the U.S., as well as one of the lowest incidences of breast cancer in the world. Type 2 diabetes (T2D) is also less frequent than in Western countries and death rates from breast, prostate, and uterine cancers are comparatively low.

Why didn’t obesity and accompanying diabetes cripple their society as it does in the U.S. and/or parts of Europe, namely the UK?  Why did Americans gain so much weight and develop type 2 diabetes since the 1980’s after adapting a high carbohydrate, lower fat diet?   What happened? You cannot blame carbohydrates solely for the obesity problem.  This epidemic is more than likely multi factorial with conditions present in the food supply and/or the environment.

What are the Japanese guidelines compared to ours? Interesting!


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Diabetes Reversal? Another Study

Another example of a published study that reports to reverse the effects of type 2 diabetes using either calorie restriction (800 cal/day) or a very  low carbohydrate ketogenic diet.  If this finding involved a new drug that provided the same results, this news would be a hot topic in the medical headlines and reviewed by medical professionals.  Instead,  they remain relatively quiet, including the American Diabetes Association (ADA).

If these results continue to be spread by anecdotal evidence reported on the internet, individuals with type 2 diabetes may attempt to reduce their calorie or carbohydrate intake without the medical support and advice they may need. For example, to my knowledge, “nutritional ketosis” has never been studied for its long term effects on health. Everyone should consult with their primary care physician before changing to a highly restrictive diet.