Diet Quotes
Flavonoids are a class of phytochemicals that includes green tea catechins, berry anthocyanins, soy isoflavones, cocoa flavanols, and citrus flavanones. They also have antioxidant activity and have the critical role of protecting mitochondrial DNA. Flavonoid intake is associated with cell stability and resistance to oxidative damage. They improve immune defenses and have direct cancer protective properties. [2020] - Joel Fuhrman
Soy protein powder and isolated or concentrated soy protein-based processed foods don't promote health. Because the amino acid distribution of soy protein powders is very similar to that of animal protein and is highly concentrated, such powders can increase IGF-1 levels too much, which is not helpful in preventing or treating cancer. Eating edamame or tempeh and using dried soybeans in soups and stews are the most favorable and protective ways to utilize soy. Tofu and soymilk have the fiber of the bean removed, and though they may still have benefits, they don't have as much anticancer potential. Using the whole beans, along with other beans, lentils, and peas, offers more potential protection. [2020] - Joel Fuhrman
You need folate, not folic acid. Key to the avoidance of cancer is to steer clear of supplements that contain folic acid and foods fortified with folic acid. It's too easy to overdose with this synthetic "nutrient" that promotes cellular replication and cancer. Folate is abundant in green vegetables, beans, and other plant foods. In fact, people following a Nutritarian diet typically have blood levels of folate that are above the normal range. The extra amount of folate in the bloodstream is not hurtful. Only people who don't eat sufficient amounts of vegetables could be low in folate. [2020] - Joel Fuhrman
Food is the cause of, and should be the solution for, high blood pressure and high cholesterol. Everything else is just window dressing. It's a fact that heart disease is a food-created issue and that a superior diet can restore your health relatively quickly. [2020] - Joel Fuhrman
Studies also indicate that a diet high in fiber is more important for longevity than a diet low in carbohydrates. High amounts of fiber lower cholesterol, modulate sugar levels, and increase bowel health by keeping things moving through the intestines. As for protein, studies show that of all the options, meat is the most detrimental to health. Processed red meat increased the risk of mortality more than any other protein, but the risk from eating poultry and fish was not significant, and neither was the risk from eating protein from dairy. Eggs appear to increase the mortality rate, though, and there are associations between eating eggs and incidence of cardiovascular mortality. [2020] - Nir Barzilai
Olive oil’s antioxidant polyphenols have a direct effect on blood vessels and genes, and they feed the good gut bacteria and produce fatty acids that lower inflammation. Only the extra-virgin olive oil delivered health benefits. Olive oils that were not extra-virgin did not appear to produce any benefits. Cold-pressed extra-virgin olive oil contains about thirty types of polyphenols that reduce inflammation and target the hallmarks of aging, particularly in the cardiovascular system and the brain. It also has lower acidity and tastes better than less healthy olive oils. [2020] - Nir Barzilai
Many people who are age fifty or older may also need to boost their intake of vitamin B12, calcium, and vitamin D. Vitamin B12 rich sources: liver and kidneys, especially from lamb, clams, sardines, beef, trout, salmon, and eggs. But older people may not absorb enough of it from food. B12 is also deficient in some patients who have been taking metformin for a long time. Calcium rich sources: green leafy vegetables like broccoli, collard greens, kale, and spinach, low-fat dairy products, and nondairy “milk” that's fortified with calcium. But as with vitamin B12, older adults may not absorb enough of this micronutrient from food. [2020] - Nir Barzilai
There are different schools of thought on how we should fast and for how long; at the moment, it’s commonly thought that the best results occur when the fast is done for sixteen to twenty-four hours at least once or twice a week. Fasting daily may generally produce the best results. [2020] - Nir Barzilai
In my own research program in the 1970s and 1980s on experimental rats, as well as in The China Study, we repeatedly established the ability of higher consumption of the milk-based protein casein to dramatically increase a growth hormone associated with increased cancer development. In contrast, high levels of a "low-quality" wheat protein had the opposite effect. Due to its "deficiency" in the amino acid lysine, the wheat protein prevented cancer development. (We know that the missing lysine was responsible for this change because when lysine was restored, cancer growth resumed to the same level as for the casein.) [2020] - T. Colin Campbell
At its simplest and most accessible, the whole food, plant-based (WFPB) diet can be described in a dozen words, distilled into two recommendations: 1. Consume a variety of whole plant-based foods. 2. Avoid consumption of animal-based foods. [2020] - T. Colin Campbell
Experimental laboratory-animal studies observed a strong and mostly causal association between modestly high consumption of animal protein (anything in excess of about 10% of calories) and cancer--an effect that was not observed in the consumption of plant protein. Increasing dietary protein intake to just 20% has been shown to increase a range of serious health problems, including cancer, with each successive percentage increase associated with an increase in response, commonly referred to as a dose-response. There are virtually no nutrients contained in animal foods that are not better provided by plant foods. [2020] - T. Colin Campbell
Polyunsaturated fats in the context of whole foods behave differently than when they're extracted from plants and put into a bottle. Whole foods contain many antioxidative factors (antioxidants, minerals), and thus able to control the damage of free radical production that otherwise might occur when these oils are consumed in isolation, such as added oils. Whereas the consumption of isolated oils should be avoided to minimize risk of heart disease, cancer, obesity, and related chronic diseases, whole plant foods containing these fats (nuts, seeds, avocados, etc.) are generally nutritious when consumed in moderation. [2020] - T. Colin Campbell
A diet low in cholesterol but high in animal protein would increase blood cholesterol more than a diet low in animal protein. Whereas cholesterol and saturated fat can easily be removed from animal foods, as in the case of skim milk and lean cuts of meat, the removal of protein would result in a far less appetizing dinner party. [2020] - T. Colin Campbell
Over time, some of the ways of limiting food will prove to be more effective than others. A popular method is to skip breakfast and have a late lunch (the 16:8 diet). Another is to eat 75% fewer calories for two days a week (the 5:2 diet). If you're a bit more adventurous, you can try skipping food a couple of days a week (Eat Stop Eat), or as the health pundit Peter Attia does, go hungry for an entire week every quarter. [2019] - David A. Sinclair
Learn to check out food labels: 5g or more of saturated fat per 100g and 10g or more of sugars per 100g is a lot. 0.5g or more of sodium per 100g is high. [2019] - Diana Moran
Adults need 700mg of calcium a day as part of a well-balanced, healthy diet. You can usually get enough calcium as part of healthy eating. For example, your daily requirement for calcium can be achieved by consuming three portions of dairy products such as a combination of a 200ml glass of milk, a yogurt, plus a matchbox-sized portion of Cheddar cheese. If you don't eat dairy products, you'll need to include lots of other calcium-rich foods: green leafy vegetables, like broccoli and curly kale; almonds; pulses, beans and lentils; sesame seeds and tahini; dried fruit, including figs; edamame; tofu and fortified soya drinks. [2019] - Diana Moran
We eliminate gluten and suggest that you follow suit. [2019] - Mira Calton
Nuts and seeds contain five micronutrient-thieving Everyday Micronutrient Depleters (EMDs). Nuts and most seeds, as well as nut flours, nut milks, and nut butters, are high in inflammation-causing omega-6 fatty acids. We highly suggest removing all nuts and seeds (and all nut- and seed-based products) from your diet to reduce omega-6 overload except for chia seeds, flaxseeds and macadamias. [2019] - Mira Calton
To get omega-6 to moega-3 levels to as close to a 1:1 ratio as possible, you must increase your intake of omega-3 through food and proper supplementation and drive down your omega-6 intake by avoiding or eliminating high-omega-6 foods. To up your ratio of omega-3s, eat plenty of low-mercury fatty fish like sockeye salmon, go for grass-fed butter and meat, swap omega-6 oils for those higher in omega-3s, and always check the ingredients when you buy packaged food to make sure there aren't any unwanted omega-6 sources hiding inside. [2019] - Mira Calton
Coconut oil and MCT oil are both great ways to help reduce your levels of inflammatory omega-6. MCT simply stands for medium-chain triglycerides, specialized fats that have been naturally extracted from coconut or palm oil. Not only is it nearly impossible for your body to store MCT oil as body fat, but peer-reviewed published research also shows that MCT oil increase metabolism, reduces body fat, and improves insulin sensitivity and glucose tolerance. [2019] - Mira Calton