By Chris Shugart, Testosterone Magazine, October 2002
Page 2 of 3 (Page 1, Page 3)
Q: We agree about a lot of things - multiple meals, omega 3's, limiting sugar intake, avoiding soy protein etc. - but let's focus on the things that may shock the average Testosterone reader. I'll just name a few things and you give us your opinion and explanation.
A. Before I answer these questions, I just want to remind your readers that I have over 20,000 pages of information on Mercola.com. For more detail on my answers, or for detail on almost any health topic at all, they can easily search the site.
Grains.
I advocate vastly reducing or eliminating the intake of grains for almost everyone. Far more than the fat in the foods we eat, it is the excess carbohydrates from our starch- and sugar-loaded diet that is making people fat and unhealthy, and leading to epidemic levels of a host of diseases such as cancer and diabetes.
It was only with the advent of agriculture a mere 10,000 years ago, or 500 generations ago, that humans began ingesting large amounts of sugar and starch in the form of grains (and potatoes) into their diets.
Indeed, 99.99% of our genes were formed before the advent of agriculture; in biological terms, our bodies are still those of hunter-gatherers. Societies where the transition from a primarily meat/vegetation diet to one high in cereals show a reduced lifespan and stature, increases in infant mortality and infectious disease, and higher nutritional deficiencies. We have not suddenly evolved mechanisms to incorporate the high carbohydrates from starch- and sugar-rich foods into our diet.
We all need a certain amount of carbohydrates, of course, but, through our addiction to grains (which includes corn), potatoes, sweets and other starchy and sugary foods, we are consuming far too many. The body's storage capacity for carbohydrates is quite limited, though, so here's what happens to all the excess: they are converted, via insulin, into fat and stored in the adipose, or fatty, tissue.
Any meal or snack high in carbohydrates generates a rapid rise in blood glucose. To adjust for this rise, the pancreas secretes the hormone insulin into the bloodstream, which lowers the glucose. Insulin is, though, essentially a storage hormone, evolved over those millions of years of humans prior to the agricultural age, to store the excess calories from carbohydrates in the form of fat in case of famine.
Insulin, stimulated by the excess carbohydrates in our overabundant consumption of grains, starches and sweets, is responsible for all those bulging stomachs and fat rolls in thighs and chins.
Even worse, high insulin levels suppress two other important hormones - glucagons and growth hormones - that are responsible for burning fat and sugar and promoting muscle development, respectively. So insulin from excess carbohydrates promotes fat, and then wards off the body's ability to lose that fat.
Excess weight and obesity lead to heart disease and a wide variety of other diseases. But the ill effect of grains and sugars does not end there. They suppress the immune system, contributing to allergies, and they are responsible for a host of digestive disorders. They contribute to depression, and their excess consumption is, in fact, associated with many of the chronic diseases in our nation, such as cancer and diabetes.
Water intake.
The rule of thumb is, for every 50 pounds of body weight you carry, drink one quart of bottled spring or filtered water per day. The average person weighs 150lbs, so they should drink three quarts per day. A 200lb person should drink a full gallon per day. Athletes should drink even more than that.
The spring (not "drinking") water should be bottled in clear polyethylene or glass containers, not the one-gallon plastic (PVC) containers that transfer far too many chemicals into the water. Filtered water can be obtained through low-cost filters, such as those provided by Culligan or PUR brands. Another recommendation of mine is the GE Smart Water, which was top rated in Consumer Reports December 2002.
Tap water should be avoided because it contains chlorine and may contain fluoride, both toxic substances that, with ongoing consumption, can have dire consequences for the body. Although somewhat controversial, I also strongly recommend avoiding distilled water because it has the wrong ionization, pH, polarization and oxidation potentials, and can drain your body of necessary minerals. It has been tied to hair loss, which is often associated with certain mineral deficiencies.
Finally, drink water at room temperature if possible, as ice-cold water can harm the delicate lining of your stomach and impair your body's ability to optimize nutrient absorption.
Meat.
Most adults require 50-120 grams of protein per day depending on gender, body weight, and activity level - bodybuilders can certainly require more. You should increase your intake of meat or eggs if you need to increase your protein intake, and I recommend protein with every meal.
Protein powders can also be used, but they are highly processed and will not provide you with all the advantages and benefits of real food. If you use protein powders it is important to avoid soy protein powders.
As for the ideal type of meat to eat, I highly advocate grass-fed beef - that is, not the common beef raised on the artificial diets of grain such as corn. I also recommend buffalo, venison, and lamb, as these are game animals less likely to be contaminated with pesticides. Chicken, duck and turkey are also fine sources of protein.
Eggs are probably one of the best values in protein and a body builder could easily eat a dozen a day as long as they did not heat the yolk. This may surprise many people as they will be concerned about the risk of salmonella, but the reality is that salmonella is a relatively uncommon infection in healthy cage-free organically fed chickens. Additionally, salmonella is a mild self-limiting infection in all but the seriously health-impaired and it is typically easily treated with doses of an effective probiotic like acidophilus.
The reason I advise not cooking the yolk is the incredible destruction of highly perishable nutrients that occurs once the yolk is heated. Just imagine that virtually all that is required to grow a mammalian life form is present in the egg in the perfect combinations. Once you heat the yolk above 105 degrees, just like your own body, you will rapidly damage the sensitive architecture of life, including most of the enzymes and fragile biochemicals that facilitate health.
Imagine a delicate crystal vase. Now imagine someone smashes it with a hammer and then tries to convince you that it is the exact same vase as before they destroyed it because, hey, all the pieces are still there. Well, obviously it's not the same. It not only looks different, but it can't perform the important function of holding fluids or displaying the beauty it had prior to being smashed with the hammer.
Well, an unheated egg yolk may seem similar to a cooked egg yolk, but it is far more complex and precise. We just don't appreciate that as we can't see it at the molecular level. If we could, the picture would be just as clear as with the vase.
One of the major dangers of heating the yolk is that you can damage the cholesterol in the egg and oxidize it, especially if you mix it with egg whites as in scrambled eggs.
It may take some getting used to eating raw egg yolks, but if one starts slowly it is not much of a problem. I also advise adding them to the leftover pulp one creates when vegetable juicing. When one adds a little oil the mixture turns to a mayonnaise type substance that actually tastes quite good.
It is important not to eat your egg whites raw, however, as egg whites have a substance called avidin that will bind to biotin (a B vitamin) and can cause deficiencies over time. You can put the egg whites in a skillet with some water and put a lid on it and cook them over a very low heat so all the whites are solid white and not burnt.
I also advise avoiding pork. Pigs are scavenger animals and are frequently contaminated with parasites that are not removed with cooking. It would be best to avoid all ham and pork products. Pork can be heavily contaminated with mold spores in its fat. Pork is also used in labs to culture cancer cells as it increases their growth.
I also caution against processed, cured, smoked, or dried meats, as the nitrates that are typically added have been shown to cause problems for most people.
Milk.
Commercial dairy is loaded with hormones and pesticides that are not doing anything to further your health. However, even if you use organic milk, the central issue is the pasteurization and homogenization that is performed to the milk. Just as in the egg example above, this processing tends to damage the proteins in the milk and can cause autoimmune problems over time.
Pasteurization has clearly reduced the risk of TB and brucellosis from milk, but if you consume milk from healthy animals to begin with this infection risk is quite low.
Most people will benefit from at least reducing their intake of dairy. Avoid dairy for a few weeks to see how your health improves. If you are off all milk products, you should consider supplementing your diet with calcium. Milk is also an important source of vitamin D for many, so if you stop milk, make sure you are getting enough vitamin D from other sources.
Many people seem to tolerate raw milk and raw milk products quite well, though. The problem is that in nearly every state it is illegal to purchase, but if one finds a cooperative farmer, barter exchanges can be arranged.
Fruit.
Do not eat more than three servings of fruit per day (less if you have not cut back your sugar intake in other areas). Fruits like apples, plums and strawberries are good, but I recommend avoiding bananas because of their concentrated sugar levels. There is 300% more potassium in dark green vegetables such as kale than there is in bananas.
Also avoid dried fruits, especially raisins. Consuming fruit before bed is best, as it helps increase the amount of tryptophan crossing the blood brain barrier that will increase serotonin levels and improve any depressive tendencies.
Fruit juices should also be avoided. They contain a large amount of refined carbohydrates. Each glass of juice, even those with no sugar added, has more sugar than a glass of soda. Although it is natural sugar, fructose, it will still negatively affect your immune system.
Vegetables (juicing; "1 lb of vegetables per day per 50lbs of body weight")
I recommend replacing the grains in your diet with vegetables. Most people also benefit far more from increasing their intake of vegetables than supplementing with vitamins. For every fifty pounds of body weight, you should eat a pound of vegetables per day. This will optimize your body's pH acid/alkaline balance.
Ideally, at least one-third of the all the foods in your diet should be consumed raw because there are valuable and sensitive micronutrients that are damaged when you heat foods. Regularly juicing your vegetables will easily help you reach this goal of 1/3 raw food in your diet.
All vegetables promote health, unless you are allergic to them or have intestinal problems. But some vegetables are superior to others. A general rule of thumb is, green is good. The greener the vegetable, the more healthy chlorophyll is present.
Most lettuces, such as romaine, red and green leaf, are healthy choices, but iceberg lettuce has almost no nutritional value. Some other good vegetables choices include spinach, celery, cucumbers, green and red cabbage, broccoli, cauliflower, asparagus, zucchini, Brussels sprouts, onions, and red peppers.
Carrots are high in sugar and generally should be limited.
Organic vegetables are, of course, recommended, because they not only decrease your exposure to dangerous pesticides, but they have two to five times more nutrients as compared to non-organic vegetables. Most people agree that they also taste much better.
Tuna and other fish
This is a no-brainer. Tuna, most all salmon and swordfish need to be avoided. Says who? Says the National Academy of Sciences. We have been using coal to generate electricity for over half of our country for many years. Most coal is loaded with mercury and when it is burned it pollutes the atmosphere and rains back into the waterways of the world and eventually even to both polar ice caps. So the reality is nearly all fish are polluted with not only mercury, but PCBs, dioxins and many other chemicals that will disrupt your immune system. I do find this sad, because without these poisons, fish would be a wonderfully healthy food, high in the Omega-3 that Americans are not getting enough of.
We are exploring some fish distributors, such as a salmon distributor in Alaska, who claim their fish are free of detectable levels of any contaminants due to being caught in pristine waters. We'll see. Meanwhile, one of the few supplements I absolutely recommend - if it can be considered a supplement - is fish oil, because it does provide the necessary Omega-3 with EPA and DHA fatty acids. More specifically, I recommend cod liver oil in the cold weather months, as it is high in vitamin D necessary in cold weather, and fish oil in warm months, when the sunshine is producing enough vitamin D on its own. There are vastly different quality fish oils out there, with different levels of purity, for instance, of which the buyer should be aware; I have researched these fish oils and we'll be offering what I've found to be a premium brand on Mercola.com in late October, 2002.
Eggs
Eggs are high in protein, which is good, but if people only eat one organic food, it should be eggs. Organic eggs contain a 1:1 omega 6 to 3 ratio, while commercial eggs contain a 19:1 omega 6 to 3 ratio. Commercial eggs are not unhealthy due to the cholesterol, that is, but due to their excessive omega 6 fats.
Most people can eat 1-2 dozen eggs per week if cooked properly, as they will not cause your cholesterol to increase with appropriate preparation. While the quantity of eggs people can eat is higher than they have probably heard from some other sources, it is important NOT to eat eggs daily or an allergy to them can be developed. If the eggs are prepared conventionally, eat them no more than five days per week.
The ideal way to prepare eggs is to not cook the egg yolk at all; that is, eat the yolks raw (if this is hard to handle "straight up," then mix the yolks into vegetable juice or other raw food). If yolks must be cooked, though, it is best to hard- or soft-boil them. There is iron in the egg white and when it is mixed with the yolk and heated, the cholesterol in the egg becomes oxidized. It is oxidized cholesterol that contributes to hardening of the arteries and increases your risk of heart disease. So scrambled eggs or omelets containing the yolks are one of the worst ways to prepare eggs.
Q: Now, you say simple sugars are bad, but is anything really "all bad"? For example, simple sugars after a workout can be very beneficial.
Nearly all simple sugars are devoid of the fiber and accessory nutrients that one needs to digest them. There is absolutely no question from a physiological perspective one would be better to avoid them. If you are using them for calories you can be certain that your body needs those accessory nutrients, vitamins and minerals just as badly as it needs the calories, and if you neglect their intake over time you will develop deficiency syndromes.
However, life is a matter of balance. If you are healthy it is perfectly reasonable to go off my program 5% of the time and still have extraordinary high levels of health and fitness.
If one were to consume sugar immediately before, during or immediately after workouts, that would probably be the absolute best time to consume them as they will be rapidly converted by the body and utilized as fuel, rather than triggering a deleterious insulin response.
Q: Let's talk about food allergies, what they do, and how they can develop. Can you give us an overview of that topic?
[Too complex a topic to adequately address for this format and my time schedule. It is important to understand that they do exist and if they are to a food that you are designed to eat based on your metabolic type there are many effective strategies we successfully use in our center to remove the allergy.]
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