Diet Quotes

More than two servings of fish per week are associated with significantly higher incidence of type 2 diabetes. There is no significant benefit from using fish in your diet at all. The healthful omega-3 fat can be ingested via a supplement (even a vegan DHA/EPA supplement). I do not recommend fish oil capsules regularly because each capsule contains about 1,000 milligrams of oil, and this high dose of fish fat may have a negative effect on diabetes. Instead 150 to 300 milligrams a day is sufficient. Consider the algae-sourced DHA supplements available or DHA/EPA Purity. [2013] - Joel Fuhrman

Researchers found that people consuming seven eggs a week had a 58 percent higher risk of developing diabetes than those who did not eat eggs. Furthermore, egg and dairy intake are also linked to heightened risk of heart failure, up to a significant 23 percent higher risk. [2013] - Joel Fuhrman

Even a relatively low amount of animal protein in the diet could raise a hormone called insulin-like growth factor 1 (IGF-1). Because IGF-1 signaling plays a key role in tumor growth, reducing IGF-1 levels by dietary methods is now considered by most scientists studying this subject to be effective cancer-prevention measure. When we strive to consume most of our protein from plants, we solve the IGF-1 issue and help prevent both cancer and diabetes. [2013] - Joel Fuhrman

Beans, green vegetables, seeds, and some fruits are high in soluble fiber. Soluble fiber supplies a gelatinous-like material in the bowel. It is not absorbed and does not give us calories. Soluble fiber is very important, as it slows the absorption of glucose and helps lower cholesterol. Beans are especially high in soluble fiber. Black beans, for instance, contain the highest amount of total dietary fiber at 43 percent, and 63 percent of their total starch content is resistant starch. The resistant starch found in beans powerfully reduces hunger and, thus, food consumption over many hours. [2013] - Joel Fuhrman

In general, I recommend diabetics avoid regular and liberal consumption of foods with a GL (Glycemic Load) above 15, at least until their diabetes is in better control and their weight has dropped significantly. [2013] - Joel Fuhrman

The best foods to eat to reverse diabetes: Raw greens, Cooked greens, Mushrooms, Eggplant, Onions, Tomatoes, Cauliflower, Beans, Nuts/Seeds, Lower-sugar fruits such as berries and kiwi [2013] - Joel Fuhrman

Breakfast should consist of a few low-sugar fruits, such as berries, papaya, kiwis, pomegranates, oranges, and green apples. Blueberries, raspberries, blackberries, and strawberries are especially recommended. A half cup of cooked oats--or even a whole cup for men--is also acceptable to eat with breakfast. Use rolled oats or steel-cut oats (preferred) but not quick oats. Try soaking steel-cut oats and regular rolled oats overnight in the fridge and then eating them soft, but not cooked, the next morning. Try to eat one tablespoon of ground chia seeds or flaxseeds daily with breakfast. Sprinkle them over a bowl of cut fruit or mix them into the oats. [2013] - Joel Fuhrman

Always wash fresh fruit and vegetables thoroughly. Buy organic if possible. Always buy organic strawberries, spinach, and celery, as these three items are the most pesticide-contaminated foods in the produce section. Twelve foods with the lowest pesticides: 1. Onions 2. Sweet Corn 3. Pineapple 4 Avocado 5. Cabbage 6. Sweet Peas (frozen) 7. Asparagus 8. Mangos 9. Eggplant 10. Kiwi 11. Cantaloupe (domestic) 12. Sweet Potatoes; Twelve foods with the most pesticides: 1. Apples 2. Celery 3. Bell peppers 4. Peaches 5. Strawberries 6. Nectarines (imported) 7. Grapes 8. Spinach 9. Lettuce 10. Cucumbers 11. Blueberries (domestic) 12. Potatoes [2013] - Joel Fuhrman

Should you occasionally choose to use a prepared soup, keep in mind that your overall daily sodium intake should remain under 1,200 milligrams for men and under 1,000 milligrams for women. Natural whole foods contain 400 to 700 milligrams of sodium, which allows for a leeway of about 500 milligrams. Be sure to read labels. Try to select a no-salt added variety. [2013] - Joel Fuhrman

It is best to eat only when you're hungry, and not eat after dinner. People who eat more frequently usually take in more calories per day. More frequent eating or snacking has been shown to increase the risk of colon cancer in men. [2013] - Joel Fuhrman

No oil should be considered a health food. All oil, including olive oil, is 100 percent fat and contains 120 calories per tablespoon. Foods rich in monounsaturated fats like olive oil are less harmful than foods full of saturated fats and trans fats, but being less harmful does not make them healthful. You can add a little bit of olive oil to your diet if you are thin and exercise a lot. However, the more oil you add, the more you are lowering the nutrient-per-calorie density of your diet--and that is not your objective, as it does not promote health. [2013] - Joel Fuhrman

Cruciferous vegetables (kale, collards, broccoli, broccoli rabe, brocollina, brussels sprouts, watercress, bok choy, cabbage, Chinese cabbage, mustard greens, arugula, kohlrabi, red cabbage, mache, turnip greens, horse radish, rutabaga, turnips, radishes) are the foods with the most powerful anticancer effects of all foods. [2013] - Joel Fuhrman

Spending the money to buy organic food makes the most sense when buying the following foods: 1) Meat, poultry, eggs, and dairy: By going organic, you avoid supplemental hormones and antibiotics. You also greatly reduce the risk of exposure to the mad cow disease, and you minimize your exposure to other potential toxins in nonorganic feed. 2) Produce: Apples, bell peppers, celery, cherries, garlic, hot peppers, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach, and strawberries have historically been found to carry the greatest amount of pesticides, even after washing. [2013] - Nadine Artemis

In citrus fruits, most of the anti-cancer compounds are present in the membranes and pulp, which are removed in processing juice. [2011] - Joel Fuhrman

Those who avoided red meat but ate white meat regularly had a more than 300 percent increase over those who ate no white meat in colon cancer incidence. Eating beans, peas, or lentils at least twice a week was associated with a 50 percent lower risk than never eating these foods. Chicken has about the same amount of cholesterol as beef, and the production of those potent cancer-causing compounds called heterocyclic amines (HCAs) is even more concentrated in grilled chicken than in beef. Beans in general, not just soy, have additional anti-cancer benefits against reproductive cancers, such as breast and prostate cancer. [2011] - Joel Fuhrman

If you are slim and exercise regularly, you can consume three to four ounces of raw nuts or seeds daily, an avocado, or little Oliver oil. Growing children, or an individual who is heaving the difficulty gaining weight, can eat a little more dietary fat, but it still should mostly be fat from the whole-some foods described above. [2011] - Joel Fuhrman

It makes good sense to peel fruits if possible, and not to eat potato skins unless you are able to purchase pesticide-free potatoes. Remove and discard the outermost leaves of lettuce and cabbage if not organically grown; other surfaces that cannot be peeled can be washed with soap and water or a commercial vegetable wash. Washing with plain water removes 25 to 50 percent of the pesticide residue. [2011] - Joel Fuhrman

Tofu and frozen soybeans are good sources of omega-3 fat and calcium, but soy nuts, soy milk, and other processed soy products do not retain much of the beneficial compounds found in the natural bean. [2011] - Joel Fuhrman

Adding mushrooms, onions, greens and blackberries to the diet lowers cancer rates. My argument and recommendations are for people not just to eat these foods, but to eat these foods in significant amounts and simultaneously. [2011] - Joel Fuhrman

Cruciferous vegetables such as kale, cabbage, collards, broccoli, cauliflower and turnips are twice powerful as other plant foods. A 20% increase in plant food intake generally corresponds to a 20% decrease in cancer rates, but a 20% increase in cruciferous vegetable intake corresponds to a 40% decrease in cancer rates. 28 servings of vegetables per week decrease prostate cancer risk by 33%, but just 3 servings of cruciferous vegetables per week decreases prostate cancer risk by 41%. One or more servings of cabbage per week reduces the occurrence of pancreatic cancer by 38%. [2011] - Joel Fuhrman