“Fat is bad,” according to most medical authorities and especially the American Heart Association. Saturated fat raises your LDL (bad) cholesterol that can form blockages in arteries. No more than 5% to 6% of your calories in a day should come from saturated fat. That’s LESS THAN THE CALORIES IN FIVE FRENCH FRIES.
According to the American Heart Association (AHA), “When you hear about the latest “diet of the day” or a new or odd-sounding theory about food, consider the source. The American Heart Association makes dietary recommendations only after carefully considering the latest scientific evidence.”
Really? A 10-year, ongoing study with 140,000 participants in 18 countries completely blows the AHA fat theory out of the water.
For many years I’ve struggled to get my patients to eat healthy amounts of healthy fats. But I’ve been up against the medical establishment telling them that “fat is bad.”
Now (finally!) the truth comes out, that low-fat diets can kill you.*
*NOTE: Fat can be a problem in a few cases, such as a person can be genetically unable to metabolize fat efficiently.
Read: Insulin Resistance– More Dangerous Than High Cholesterol
Groundbreaking News: Low Fat Diets Increase Risk of Death, Study Says
Jill C. Carnahan, MD, ABFM, ABIHM, IFMCP
As you probably know, I’m a huge proponent of having plenty of healthy fats in your diet. People have been incorrectly cutting fat to dangerously low levels for far too long.
This old-school and precarious advice came about because it was far too easy for us to believe this simple and misleading equation: fat intake = fat on the body.
But we now know this fat fable isn’t true.
Our bodies are much more complex than this. We need fat to create hormones, maintain healthy cell membranes, and have excellent neurological function.
Notice I didn’t say decent or good neurological function, and that’s because fat has been shown to crush neurological disorders.
I want to shout it from the rooftops: FAT IS GOOD!
A study which was released August 29, 2017, examined the dietary habits of 135,000 people and came to the resounding conclusion that… drum roll, please…
“High fat intake – including saturated fat – was associated with a reduced risk of mortality.”
Furthermore, this study found that a high carbohydrate diet increased the risk of mortality. Though it did not distinguish between processed and unprocessed carbohydrates.
This is great news because it backs a pivotal recommendation my colleagues and I are impressing upon the mainstream.
It essential for the health of our society to destroy the belief that fat is resoundingly bad.
So, without further ado, let’s dig a little deeper and discover what this study means for you and your health.
What The PURE Study* Means for You…
*PURE Study: Prospective Urban Rural Epidemiology* (PURE) study is a large-scale study that plans to recruit approximately 140,000 individuals residing in 600 + communities in 18 low-, middle-, and high-income countries worldwide. Data includes diet, lifestyle, medical history, and other factors of health. The study began in 2002 and is continuing today.
*Epidemiology: the branch of medicine which deals with the incidence, distribution, and possible control of diseases and other factors relating to health.
3 Fast Facts:
One of the most powerful aspects of the PURE study is its sheer magnitude. The PURE study has followed over 140,000 people from 18 countries over nearly a decade so far.
And throughout that time, as we just learned, overall findings pointed to increased mortality for those with high carb diets and a decreased risk of mortality for those with high-fat diets.
What’s more, this study found “saturated fat in moderation actually appears good for you.”
This study does not distinguish between the causes of death and points out, saturated fat findings “had no effect on cardiovascular disease in the model.” This adds to the mounting evidence that saturated fat does not cause cardiovascular disease.
Saturated fat has been the unjustified villain of cardiovascular health for the past 60 plus years. We know cardiovascular disease is caused by inflammation, not fat buildup in the arteries, yet many remain mislead.
Beyond the benefits of a high fat, low carb diet, here are three other important findings from this study:
Three or four daily portions of fruit and vegetables appear to have similar benefits as the current recommendation of five. Meaning, it’s unnecessary to over-stress about getting exactly five servings of fruits and veggies each day. In this study, three to four servings worked out to be 375-500 grams. Just for reference, 100 grams of fruits and veggies is about the equivalent of two cupped hands of raw, diced fruit or veggies. This means you should try and get at least eight cupped handfuls of fruits and vegetables per day.
The benefits of fruits, vegetables, and legumes are greater if they are consumed raw. The science behind the idea that raw is better is fairly complicated. But what’s most important is that you’re eating plenty of vegetables and fruits, so if cooking them means you’ll eat more, then, by all means, cook ‘em.
Replacing saturated-fatty-acid intake with carbohydrates had an adverse effect on blood lipids. This study examined the impact of fats, carbohydrates, and proteins on total cholesterol, LDL (“bad”) and HDL (“good”) cholesterol, and apolipoprotein A1 (apoA1) and B (apoB).
Significantly, this study examined these factors as a “big picture” concept because they interact within the body in balancing relationships – their ratios are health indicators. And to look at any one factor individually would contribute to the disproportionate and misleading information, which is exactly what the American Heart Association does.
I found it interesting that this study took a direct dig at the recent American Heart Association (AHA) report. The researchers called out the AHA recommendations and declared their findings to be in “direct contradiction” to their advice.
The PURE Study Directly Contradicts the Recent American Heart Association Report
The participants in the PURE study who had 10-13 percent of their dietary energy intake consist of saturated fat experienced a lower risk of death than those with low levels of saturated fat in their diet. Furthermore, those with very low saturated fat intake experienced harmful consequences.
Currently, the average saturated fat intake of Americans is around 14 percent, but the AHA recommends saturated fat intake should be less than six percent of total energy intake – which is dangerously low. This study found saturated fat levels that low increase the risk of mortality.
The leader of the PURE study, Dr. Salim Yusuf, made the poignant comment, “The AHA guidelines are not based on the best evidence – saturated fat was labeled as a villain years ago, and the traditional church kept on preaching that message. They have been resistant to change.”
What Do Skeptics Have to Say?
As always, it’s best to examine data with a balanced lens. And while I do believe this study is substantial in its support for fat, especially saturated fat, there are a few concerns worth addressing.
Firstly, the AHA directly responded to this study, saying that it should be interpreted with caution because it used questionnaires. But the sheer scope of this study in the number of participants and duration of time allows statistics to do its job. When you have a study with numbers of such abundance, statistically relevant information and outliers can be carved out, leaving us with big picture conclusions.
Secondly, Dr. Laura Mauri asked how this study can be stacked up against randomized trials like the PREDIMED study of the Mediterranean diet. Randomized trials have always been tricky to conduct on a large scale because nutrition is inherently complex. The PURE study is a massive observational study with biomarkers and statistically relevant adjustments, which gives it authority.
Ultimately, this study is an in-depth analysis and challenge of modern nutrition recommendations.
Would we benefit from well-designed, randomized, and controlled trials? Absolutely. We could always use more studies, but the PURE study serves as a strong opponent of conventional diet recommendations until then.
It is my hope we can live better lives, empowered with accurate information about our health. Share this important study with your friends and family so together we can squash the belief that fat is bad!
Low Oxalates Foods May Help Reduce Auto-Immune Disease Risk, Autism and Fibromyalgia
Oxalate (or oxalic acid) is a compound found in a variety of plant-based foods. Under a microscope, oxalates are jagged in structure and look somewhat crystalline.
During metabolism, oxalic acid combines with other minerals like calcium, sodium, magnesium, and potassium to form compounds like calcium oxalate and sodium oxalate in the kidneys. This, in turn, may be responsible for mineral deficiencies.
One of the most common issues with increased oxalates in the urine (hyperoxaluria) is the formation of kidney stones. However, if the body struggles to eliminate oxalate, it can accumulate as crystals anywhere in the body. Commonly it accumulates in the blood, then the eyes, bones, skin, muscles, blood vessels, heart, and other organs.
High oxalates have also been linked with autism and inflammatory bowel disease. It can also be an underlying issue in those with ongoing gut problems or irritable bowel syndrome.
Tissue destruction, fibromyalgia, and autoimmune diseases such as rheumatoid arthritis and lupus are all issues that can be related to oxalates because oxalate in tissues triggers the inflammasome reactions of the body’s innate immune system.
As a side note, the thyroid will also suffer as oxalates can bind to T3 and disturb thyroid function.
The following list of vegetables should help identify foods high in oxalates:
As you can see from the list above, your favorite spinach (> 900 mg of oxalates) green smoothie may be contributing to a host of health issues!
Low oxalate diets involve eating less food that’s high in oxalates. Foods high in oxalates include certain types of fruits, vegetables, nuts, grains, and legumes.
On a low oxalate diet, you should limit your oxalate to 40 to 50 mg each day.
Summary
Whether for kidney stone prevention or to address other possible chronic health conditions, a low oxalate diet may be the solution. On a low oxalate diet, you may notice a decreased risk of kidney stones, improved mineral absorption, diminished joint and muscle pain, improvement in fibromyalgia, autism symptoms, and autoimmune symptoms.
The acronym SMASH stands for salmon, mackerel, anchovies, sardines, and herring. These are the fish that are safest and healthiest to eat. They are nutrient-rich, high in omega-3s, and are low in mercury.
SMASH fish are all small fish because the larger the fish and the longer its lifespan, the higher its mercury content.
Mercury, in excess, can impair vision, coordination, and speech and can cause muscle weakness.
Research, including a study published in a 2020 issue of the journal Biomolecules, has associated higher mercury levels in the brains of patients with Alzheimer’s disease.
Here are five reasons you should add more SMASH in your life.
1: SMASH fish are high in long-chain Omega-3 fatty acids. These healthy fats are easily absorbed, are high in anti-inflammatory properties, and can help reduce cardiac issues and symptoms of autoimmune conditions.
2: SMASH fish are high in selenium and low in mercury.
3: The proteins in SMASH fish are easy to digest.
4: SMASH fish contain iodine. Iodine is difficult to source from other foods, but it’s essential for proper thyroid and immune function.
5: SMASH fish are a great source of Vitamin D.
Long story short, start adding some SMASH fish into your diet- the benefits are endless!
Inflammation is like water: it’s lifesaving in a glass, and can drown you in a flood. You must have inflammation to heal, but if it gets out of control you can have everything from skin rashes, joint pain, heart disease and autoimmune disease.
Inflammation is largely controlled by prostaglandins. Don’t be confused by the long name, prostaglandins are messagers that tell tissue, organs and cells what to do. They are like super-heroes, because they can act so rapidly in an injury emergency to reduce damage and start healing.
Prostaglandins created from Omega-6 fatty acids increase inflammation, and can rapidly respond to an injury to start the healing process.
Prostaglandins created from Omega-3 fatty acids reduce and control inflammation.
If you have more Omega-6 in your diet than Omega-3, inflammation can get out of control and severely damage your health. Most Americans eat a 20:1 ratio of Omega-6 to Omega-3. This partly explains the epidemic of heart disease, arthritis and autoimmune disease in the US.
Omega-6 (inflammation-causing) foods examples: (Found in fried foods, chips, candy, protein bars, butter substitutes and most processed foods)
Canola oil.
Corn oil.
Mayonnaise.
Safflower oil.
Sunflower oil.
Peanut oil.
Eating the SMASH fish diet is one way to reverse this Omega-6 ratio and reduce inflammation in your body.
You can balance your Omega-6 foods by eating more Omega-3 foods so that you don’t increase your inflammation.
Based on progressive research we find that what we think about and what we feel have far-ranging effects on our immune system.
One important part of our immune system includes the natural killer cell or NK cells. These are a type of lymphocyte and an important player in the war on invading bad microbes and mounting an immune attack to combat these bad microbes. NK cells are known to be protective against cancer. Some studies have documented that the less active your NK cells are the more rapid cancer progression and the more it spreads throughout the body.
And guess what?
These important NK cells actually respond to your mood.
The most important emotion to boost these NK cells is laughter.
When you are feeling good, optimistic and happy your NK cells multiply exponentially!
If you are a known pessimist, there is still hope for you.
A study done at the University of California showed that actors who spent time performing depressing movie scenes had a decreased immune responsiveness. On the other hand actors who performed roles where they were uplifting, had an increased immune responsiveness.
So the moral of the story is something called, Fake it till you make it. Yes, even if you don’t feel happy, at least act like you do! Your body’s immune system will reward you for it.
Here is a good punch list to improve your mood and of course boost your NK cells:
Watching funny movies
Making music or listening to uplifting music
Coloring in books
Walking in the woods
Going to a comedy show
Spending time with good uplifting friends
Something as simple as taking a soaking bath with relaxing herbs.
(Here’s how your health problems could be all your mom’s fault.)
“Leaky gut” is a fascinating story, and understanding it might change your health forever. As a society, we suffer from a health epidemic caused mainly by the bacteria that grow in your intestines. There are many different ways this problem can present itself, but to simplify, we’ll just call it “leaky gut.”
Leaky Gut can cause Intestinal Symptoms and Extra-Intestinal Symptoms (problems that aren’t directly related to digestion).
Intestinal Symptoms:
Abdominal pain and cramping
Bloating, gas
Constipation, diarrhea
Extra-Intestinal Symptoms:
Anemia
Anxiety
Joint pain
Arthritis
Depression
Concentration and learning disabilities
Rashes (such as eczema)
Fatigue
Headache
Irritability and mood swings
Muscle pain
Neuropathy
That’s a lot of health problems!
What is Leaky Gut?
Your body is made of cells… about 37 TRILLION of them. Also inside your body are “symbiotic microbes (bacteria).” These are bacteria that can’t live without you—and you can’t live without them! There are about ten times as many of these microbes in your body as there are cells. The average person has about 5 POUNDS of these bacteria, mainly in the small intestine. Your body is continually rebuilding itself. Your body will replace or rebuild most of its 37 trillion cells every three months. For this, your body needs a LOT of replacement parts for cells. It gets almost all of these by breaking down the cells in the food you eat into parts (called “nutrients”), putting those parts into the blood, and then assembling the replacement cells it needs from these repurposed food cell parts. Once you understand this, food takes on a decidedly different level of importance! The thing is, your digestive system can’t break food cells down into nutrients; only the microbes can do this. So, the bacteria in your small intestine produce 100% of your body’s replacement parts. Also, these intestinal bacteria are the source of 75% of your immune system. Leaky gut: a condition in which gaps in your intestinal walls start to loosen, making it easier for larger substances, such as bacteria, toxins, and undigested food particles, to pass across the intestinal walls into your bloodstream.
Leaky gut occurs when the intestinal bacteria become damaged and unhealthy. If this happens, it can create immune system malfunctions. The biggest immune system problem it can cause is inflammation. Inflammation can lead to joint pain, rashes, muscle pain, and fatigue. There is a direct connection between the digestive system and the brain, each influencing the other. Leaky gut can create anxiety, depression, concentration and learning difficulties, memory problems, and “brain fog.” Leaky gut can play havoc with your digestive system absorbing nutrients correctly, leading to many different health problems.
Causes of Leaky Gut
You get your intestinal bacteria initially from your mother when you’re in the birth canal. As a fetus, you don’t have any bacteria in your gut. So, if your mother had unhealthy bacteria in HER gut, that’s what you got when you were born. This problem is even worse if you were a C-section. Studies have shown that C-section babies miss receiving this good microbial bacteria at birth. Even if you lucked into healthy intestinal bacteria as a child, your gut bacteria has been under constant attack. Antibiotics cause damage. Food additives often cause damage to your bacteria, as does overeating sugar and processed carbohydrates (bread, rice, pasta). A diet high in processed foods (low in nutrients) can worsen your gut health. Yeast is naturally present in your gut, but an overgrowth of yeast can contribute to the problem. One of the most common problems causing leaky gut is allergies. Leaky gut CAUSES allergies, and allergies make leaky gut worse. This self-reinforcing cycle is a likely cause of many cases of adult-onset leaky gut and adult-onset allergies. Allergies create inflammation, and in combination with the inflammation from leaky gut, we have a perfect storm to cause more inflammation and sometimes auto-immune conditions. (Autoimmune is where the body’s immune system attacks the body itself instead of invaders. Common autoimmune conditions are: rheumatoid arthritis, lupus, celiac disease, MS, type 1 diabetes, and many others).
Solutions
When I began to practice in the ’90s, I saw plenty of leaky-gut-type problems, but only in a moderate number of my patients. For the past decade, 95%+ of every patient through my door has had significant to severe leaky gut indications. It’s become an epidemic.
What you can do:
Eat protein and veggies, limit carbs and eliminate sugars.
Avoid processed foods and food additives, preservatives, and colors.
Avoid antibiotics (soaps and drugs) unless absolutely necessary.
Eat plenty of high-fiber foods.
Don’t take NSAIDs (like ibuprofen).
Eat fermented foods and take good probiotics.
Professional Leaky Gut Solutions
In my practice, I see mainly patients with long-term severe chronic health problems. In most of these cases, you can see that leaky gut and its destruction of the immune system will be a significant factor. Every case is different, but here’s a typical lineup to help a patient with severe gut and immune problems:
Gut problems cause food sensitivities. The first step is to use acupressure techniques to desensitize the most common food sensitivities.
Gut problems create food sensitivities with IgG antibodies. These are delayed reaction sensitivities and can cause many different health problems on a three-day delay (so you can never figure out what food is the problem). Using a simple blood test, I can test hundreds of foods and temporarily eliminate those needed to reduce gut stress.
Carefully testing for the needed supplements to help support and rebuild the damaged gut and its supporting systems is crucial.
Diet changes to stop stressing the gut and immune system are implemented right away in these cases.
Once the gut is beginning to heal (by reducing stress from allergies, sensitivities and diet), it will often be necessary to use acupressure hormone treatments to resolve long-term stress on either the adrenal glands or the digestive system.
In my practice, I see mainly patients with long-term severe chronic health problems. In most of these cases, you can see that leaky gut and its destruction of the immune system will be a significant factor. Every case is different, but here’s a typical lineup to help a patient with severe gut and immune problems: