Tag Archives: Dr. Fuhrman

The #1 Vitamin Deficiency Damaging Your Brain

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SIGNS YOU HAVE A B12 DEFICIENCY
Low energy and weakness Memory problems
Confusion or “fuzziness” Irritability and mood swings
Persistent sleep problems Dizziness or lightheadedness
Digestive problems Weak immunity
Hearing and vision loss Tingling in the extremities

Nearly 50% of Older Adults Have a Hidden Vitamin Deficiency That Causes
Memory Loss, Confusion, Fatigue, and Depression. Learn How You Can
Overcome It and Trigger a Health Revival You Have to Feel to Believe… 

  • “Being even mildly deficient in vitamin B12 may put older adults at a greater risk for accelerated cognitive decline.”[6] – Tufts Nutrition News, 2013
  • “B12 is the most important nutrient you aren’t thinking about…B12 deficiency can mimic all of the effects of aging.”[7] – Dr. David Katz of the Yale University Prevention Research Center in 2012
  • “B12 deficiency is common, with troubling symptoms…that are similar to many other problems related to growing older.”[8] -The Mayo Clinic Health Letter, September 2013
  • “B12 deficiency can be sneaky, harmful and is relatively common, especially among older people.”[9] -The Harvard Medical School’s health blog January 10th, 2013

The famous Dr. Mehmet Oz, recently devoted an episode of his TV show to “America’s B12 Deficiency”[10] and why this is a national crisis in the making

Emerging research is showing that being deficient in B12 puts your brain in serious danger, so if you care about your cognitive health, you better be sure that you’re getting enough.

Come by Healing, Health and Wellness Center of Shelby and get your B12!

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5 Best Foods for Preventing or Reversing Diabetes

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By Dr. Fuhrman

Diabetes is the 7th leading cause of death in the U.S., and doubles the risk of heart attack and stroke.1 However, type 2 diabetes is a lifestyle disease—our food choices can either prevent or promote insulin resistance and resultant diabetes.

Many conventional diabetes diets rely on meat or grains as the major calorie source. However, these strategies have serious drawbacks. High-nutrient, low glycemic load (GL) foods are the optimal foods for diabetics, and these foods also help to prevent diabetes in the first place:

  • Green vegetables: Nutrient-dense green vegetables—leafy greens, cruciferous vegetables, and other green vegetables—are the most important foods to focus on for diabetes prevention and reversal. Higher green vegetable consumption is associated with lower risk of developing type 2 diabetes, and among diabetics, higher green vegetable intake is associated with lower HbA1c levels.2,3 A recent meta-analysis found that greater leafy green intake was associated with a 14% decrease in risk of type 2 diabetes.4 One study reported that each daily serving of leafy greens produces a 9% decrease in risk.5
  • Non-starchy vegetables: Non-green, non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. are essential components of a diabetes prevention (or diabetes reversal) diet. These foods have almost nonexistent effects on blood glucose, and are packed with fiber and phytochemicals.
  • Beans: Beans, lentils, and other legumes are the ideal carbohydrate source. Beans are low in GL due to their moderate protein and abundant fiber and resistant starch, carbohydrates that are not broken down in the small intestine. This reduces the amount of calories that can be absorbed from beans; plus, resistant starch is fermented by bacteria in the colon, forming products that protect against colon cancer.6 Accordingly, bean and legume consumption is associated with reduced risk of both diabetes and colon cancer.7,8
  • Nuts and seeds: Nuts are low in GL, promote weight loss, and have anti-inflammatory effects that may prevent the development of insulin resistance.9,10 The Nurses’ Health Study found a 27% reduced risk of diabetes in nurses who ate five or more servings of nuts per week. Among nurses who already had diabetes, this same quantity reduced the risk of heart disease by 47%.11-13
  • Fresh fruit: Fruits are rich in fiber and antioxidants, and are a nutrient-dense choice for satisfying sweet cravings. Eating three servings of fresh fruit each day is associated with an 18% decrease in risk of diabetes.5 For those who are already diabetic, I recommend sticking to low sugar fruits like berries, kiwi, oranges, and melon to minimize glycemic effects.

This approach works. In a recent study on type 2 diabetics following this diet, we found that 90 percent of participants were able to come off all diabetic medications, and the mean HbA1c after one year was 5.8%, which is in the non-diabetic (normal) range.14 A diet of vegetables, nuts, seeds, beans, and fresh fruit can prevent and even reverse diabetes while promoting long-term health.

No one has to have type 2 diabetes, and those with type 1 diabetes can improve their life expectancy, health and quality of life with this plan.

References:

1. American Diabetes Association: Diabetes statistics [http://www.diabetes.org/diabetes-basics/statistics/]
2. Montonen J, Jarvinen R, Heliovaara M, et al: Food consumption and the incidence of type II diabetes mellitus. Eur J Clin Nutr2005;59:441-448.
3. Takahashi K, Kamada C, Yoshimura H, et al: Effects of total and green vegetable intakes on glycated hemoglobin A1c and triglycerides in elderly patients with type 2 diabetes mellitus: the Japanese Elderly Intervention Trial. Geriatr Gerontol Int2012;12 Suppl 1:50-58.
4. Carter P, Gray LJ, Troughton J, et al: Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis. BMJ 2010;341:c4229.
5. Bazzano LA, Li TY, Joshipura KJ, et al: Intake of Fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women.Diabetes Care 2008;31:1311-1317.
6. Hamer HM, Jonkers D, Venema K, et al: Review article: the role of butyrate on colonic function. Aliment Pharmacol Ther2008;27:104-119.
7. Villegas R, Gao YT, Yang G, et al: Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women’s Health Study. Am J Clin Nutr 2008;87:162-167.
8. Aune D, De Stefani E, Ronco A, et al: Legume intake and the risk of cancer: a multisite case-control study in Uruguay.Cancer Causes Control 2009;20:1605-1615.
9. Casas-Agustench P, Bullo M, Salas-Salvado J: Nuts, inflammation and insulin resistance. Asia Pac J Clin Nutr 2010;19:124-130.
10. Martinez-Gonzalez MA, Bes-Rastrollo M: Nut consumption, weight gain and obesity: Epidemiological evidence. Nutrition, metabolism, and cardiovascular diseases : NMCD 2011;21 Suppl 1:S40-45.
11. Jiang R, Manson JE, Stampfer MJ, et al: Nut and peanut butter consumption and risk of type 2 diabetes in women. JAMA2002;288:2554-2560.
12. Kendall CW, Esfahani A, Truan J, et al: Health benefits of nuts in prevention and management of diabetes. Asia Pac J Clin Nutr 2010;19:110-116.
13. Li TY, Brennan AM, Wedick NM, et al: Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes. J Nutr 2009;139:1333-1338.
14. Dunaief DM, Fuhrman J, Dunaief JL, et al: Glycemic and cardiovascular parameters improved in type 2 diabetes with the high nutrient density (HND) diet. Open Journal of Preventive Medicine 2012;2.

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6 Worst Foods for Diabetes

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Over 25 million people in the United States have diabetes and diabetes takes an enormous toll on the health of our population.1 Diabetes accelerates aging; damages the kidneys, cardiovascular system, eyes and nerve tissue; and increases cancer risk.2-4

The devastating complications and premature deaths associated with diabetes can be prevented. The primary cause of the parallel increases in obesity and diabetes is the nutrient-depleted American diet. The worst foods for diabetes—the foods that elevate blood sugar, reduce insulin sensitivity and increase type 2 diabetes risk—are the foods that are most common in the standard American diet.

1. Added sugars

Since diabetes is characterized by abnormally elevated blood glucose levels, of course it is wise to avoid the foods that cause dangerously high spikes in blood glucose—primarily refined foods such as sugar-sweetened beverages, devoid of fiber to slow the absorption of glucose into the blood. Fruit juices and sugary processed foods and desserts have similar effects. These foods promote hyperglycemia and insulin resistance, and promote the formation of advanced glycation end products (AGEs) in the body: AGEs alter the normal, healthy function of cellular proteins, stiffen the blood vessels, accelerate aging, and promote diabetes complications.5,6

2. Refined grains (white rice and white flour products)

Refined carbohydrates like white rice, white pasta, and white bread are missing the fiber from the original grain, so they raise blood glucose higher and faster than their intact, unprocessed counterparts. In a 6-year study of 65,000 women, those with diets high in refined carbohydrates from white bread, white rice, and pasta were 2.5 times as likely to be diagnosed with type 2 diabetes compared to those who ate lower-GL foods such as intact whole grains and whole wheat bread.7 An analysis of four prospective studies on white rice consumption and diabetes found that each daily serving of white rice increased the risk of diabetes by 11%.8 In addition to the glucose-raising effects, cooked starchy foods also contain AGEs, which promote aging and diabetes complications.9,10

3. Fried foods

Potato chips, French fries, doughnuts and other fried starches start with a high-glycemic food, and then pile on a huge number of low-nutrient calories in the form of oil. The combination of glycemic carbs and oil is particularly potent at stimulating fat storage hormones. Plus, like other cooked starches, fried foods contain AGEs.9,10

4. Trans fats (margarine, shortening, fast food, processed baked goods)

Diabetes accelerates cardiovascular disease; because the vast majority of diabetics (more than 80 percent1) die from cardiovascular disease, any food that increases cardiovascular risk will be especially problematic for those with diabetes. Trans fat intake is a strong dietary risk factor for heart disease; even a small amount of trans fat intake increases risk.11,12

In addition to their cardiovascular effects, saturated and trans fats reduce insulin sensitivity, leading to elevated glucose and insulin levels, and greater risk of diabetes.13

5. Red and processed meats

Many diabetics have come to believe that if sugar and refined grains and other high-glycemic foods raise blood sugar and triglycerides, they should avoid them and eat more animal protein to keep their blood glucose levels in check. However, several studies have now confirmed that high intake of meat increases the risk of diabetes. A meta-analysis of 12 studies concluded that high total meat intake increased type 2 diabetes risk 17% above low intake, high red meat intake increased risk 21%, and high processed meat intake increased risk 41%.14

6. Whole eggs

Eating 5 eggs/week or more has been associated with an increased risk of developing type 2 diabetes.15 When it comes to heart disease, eggs have been a controversial topic. However, for those with diabetes, the research is not controversial; there are clear links in many observational studies to large increases in risk. Large prospective studies such as The Nurses’ Health Study, Health Professionals Follow-up Study, and Physicians’ Health Study reported that diabetics who ate more than one egg/day doubled their cardiovascular disease or death risk compared to diabetics who ate less than one egg per week.16,17 Another study of diabetics reported that those who ate one egg/day or more had a 5-fold increase in risk of death from cardiovascular disease.18,19

If you want to avoid diabetes and enhance your life expectancy, steer clear of these five foods and adopt a high-nutrient diet, which has been shown to reduce HbA1c into the non-diabetic range, reduce or eliminate the need for medications and dramatically improve blood pressure and triglycerides in diabetic patients.20 Read about the 5 best foods for diabetes here, and learn more in my book The End of Diabetes. If you know of anyone with diabetes—type 1, type 2 or pre-diabetes—it is absolutely essential they read this book; it could save their life.

References:
1. American Diabetes Association: Diabetes statistics [http://www.diabetes.org/diabetes-basics/diabetes-statistics/]
2. Campbell PT, Deka A, Jacobs EJ, et al: Prospective study reveals associations between colorectal cancer and type 2 diabetes mellitus or insulin use in men. Gastroenterology 2010, 139:1138-1146.
3. Flood A, Strayer L, Schairer C, et al: Diabetes and risk of incident colorectal cancer in a prospective cohort of women.Cancer Causes Control 2010, 21:1277-1284.
4. He J, Stram DO, Kolonel LN, et al: The association of diabetes with colorectal cancer risk: the Multiethnic Cohort. Br J Cancer 2010, 103:120-126.
5. Yamagishi S: Role of advanced glycation end products (AGEs) and receptor for AGEs (RAGE) in vascular damage in diabetes. Exp Gerontol 2011, 46:217-224.
6. Barlovic DP, Thomas MC, Jandeleit-Dahm K: Cardiovascular disease: what’s all the AGE/RAGE about? Cardiovasc Hematol Disord Drug Targets 2010, 10:7-15.
7. Salmeron J, Manson JE, Stampfer MJ, et al: Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. JAMA 1997, 277:472-477.
8. Hu EA, Pan A, Malik V, et al: White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review.BMJ 2012, 344:e1454.
9. Goldberg T, Cai W, Peppa M, et al: Advanced glycoxidation end products in commonly consumed foods. J Am Diet Assoc2004, 104:1287-1291.
10. Pruser KN, Flynn NE: Acrylamide in health and disease. Front Biosci (Schol Ed) 2011, 3:41-51.
11. Teegala SM, Willett WC, Mozaffarian D: Consumption and health effects of trans fatty acids: a review. J AOAC Int 2009,92:1250-1257.
12. Micha R, Mozaffarian D: Trans fatty acids: effects on metabolic syndrome, heart disease and diabetes. Nat Rev Endocrinol2009, 5:335-344.
13. Riserus U, Willett WC, Hu FB: Dietary fats and prevention of type 2 diabetes. Prog Lipid Res 2009, 48:44-51.
14. Aune D, Ursin G, Veierod MB: Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Diabetologia 2009, 52:2277-2287.
15. Djousse L, Gaziano JM, Buring JE, et al: Egg consumption and risk of type 2 diabetes in men and women. Diabetes Care2009, 32:295-300.
16. Qureshi AI, Suri FK, Ahmed S, et al: Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Med Sci Monit 2007, 13:CR1-8.
17. Hu FB, Stampfer MJ, Rimm EB, et al: A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA 1999, 281:1387-1394.
18. Trichopoulou A, Psaltopoulou T, Orfanos P, et al: Diet and physical activity in relation to overall mortality amongst adult diabetics in a general population cohort. J Intern Med 2006, 259:583-591.
19. Djousse L, Gaziano JM: Egg consumption in relation to cardiovascular disease and mortality: the Physicians’ Health Study. Am J Clin Nutr 2008, 87:964-969.
20. Dunaief DM, Fuhrman J, Dunaief JL, Ying G. Glycemic and cardiovascular parameters improved in type 2 diabetes with the high nutrient density (HND) diet. Open Journal of Preventive Medicine 2012, 2.

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