HealthBeat News

Category: Nutrition and Health

  • Hype, Thy Name Is Raspberry Ketone!

    Is This Hope In A Bottle,

     

    Or Is It Hype In A Bottle?

     

    By Nurse Mark

     

    Raspberry Ketones. My email box is full to overflowing with spam advertising raspberry ketones, and I’ll bet yours is too.

     

    There seems to be no end to it, and we are getting questions about this subject from a lot of people who saw the mighty Dr. Oz promoting this new supplement on his television show. A “miracle in a bottle” was one of the glowing endorsements that Oz gave the stuff.

    So, what’s the truth?

    Is raspberry ketone a miracle fat burner in a bottle? Hardly.

    Here are a few things you need to know about raspberry ketones:

    Up until recently raspberry ketone was one of the most expensive food additives available. You see, it takes about 1 kg (2.2 pounds) of raspberries to make just 1 to 4 mg of raspberry ketone. Now, with most raspberry ketone supplements claiming to provide between 100 and 500 mg per capsule, that means that each capsule represents many hundreds of pounds of raspberries – and a full bottle might be the end result of a whole crop.

    Obviously, this really isn’t possible – there just aren’t that many raspberries out there to fill the needs of all the mass-marketers who are hyping this stuff. There must be something else going on, and here are two possibilities…

    The first possibility is that there really isn’t any “raspberry ketones” in the bottle of pills being offered. Or at least not very much.

    The second and more likely possibility is that advances in the chemical industry have allowed manufacturers to produce synthetic forms of this substance cheaply. And indeed, it turns out that chemical manufacturers have recently perfected ways of persuading bacteria, fungus, and yeast to make this chemical far more inexpensively than was ever possible. Mass marketers and hucksters can now afford to buy it, encapsulate it, and make huge profits on it.

    You may also be interested to know that some of these new processes involve Genetically Modified Organisms – GMO’s – to produce this synthetic compound. (The Wizard of Oz meets Dr. Frankenstein perhaps?)

    For those who must know, (and you are probably the same folks who want to know all about how sausages or laws are made – eww!) this synthesis occurs through a crossed aldol-catalytic hydrogenation. In acetone and sodium hydroxide, 4-hydroxybenzaldehyde can form the α,β-unsaturated ketone. This then put through catalytic hydrogenation to produce raspberry ketone, also known as 4-(p-Hydroxyphenyl)-2-butanone. This method is said to produce a 99% yield. But has it ever seen a raspberry? Nope, not unless one of the chemists had one in his lunch bag.

    Another consideration is that many of these “raspberry ketone” products contain other ingredients that may actually be far more responsible for any weight loss – green tea, caffeine, capsaicin are just a few examples. Read the labels and know what you are getting!

    Even Dr. Oz isn’t so sure about this stuff

    Though Oz during his television interview with “expert” Lisa Lynn appeared to be persuaded by her non-answers to his questions about any research behind raspberry ketone, his website tells a conflictingly different story.

    In one article on his website, Oz claims that raspberry ketones are the answer to losing “all over” fat – while on another page he admits that there have never been any human studies on raspberry ketone use, and that the single study performed on mice in the lab could not be relied on to provide much that would be useful to humans.

    On the other hand, his picture and name is being used prominently on a number of ads for raspberry ketone pills – it’s possible that this is unauthorized, but I doubt it – my guess is that he is making a tidy sum for his endorsement.

    And “expert” Lisa Lynn? Well, even though in the land of Oz she’s a “weight loss expert” she really isn’t. She does have certificates for exercise training and she sells raspberry ketone supplements on her website – but she’s not a dietitian, doesn’t have a nutrition degree, and she is certainly is neither a nurse or a medical doctor.

    Real World, Real Research – Toto, We’re Not In Kansas Any More:

    There have been a grand total of three studies published regarding raspberry ketones.

    The most recent, published in the Journal of Med Food in May 2012 and titled “Raspberry ketone protects rats fed high-fat diets against nonalcoholic steatohepatitis.” was authored by L Wang, X Meng, and F Zhang of the “College of Food” at Shenyang Agricultural University in China. This study says that rats that were fed a diet designed to give them a fatty liver were “protected” when they were also fed very large doses of raspberry ketones – not that the raspberry ketones made them slim, but just kept them from getting fatty livers.

    In 2010, a test-tube study titled “Raspberry ketone increases both lipolysis and fatty acid oxidation in 3T3-L1 adipocytes.” and authored by KS Park of Nutrition & Functional Food Research Team, Korea Food & Drug Administration, in Seoul, Korea demonstrated that raspberry ketones, when applied to a particular kind of fat cell in a test tube, would cause the cells to break down and oxidize. In a test tube.

    The granddaddy of all the “studies,” the one that started this whole craze for raspberry ketones and is widely (but usually indirectly) referred to by the hucksters is titled “Anti-obese action of raspberry ketone.” It was authored by a team of 6 researchers from the Department of Medical Biochemistry, at Ehime University School of Medicine, in Japan in 2005. It found that mice fed very high-fat diets along with massive doses of raspberry ketones (doses equaling 2% of their total diet!) were “protected” against fat gains and fatty livers and showed some increased fat oxidation (burning). But that came with giving the mice raspberry ketones at a rate of 2% of their total dietary intake. Hardly a practical solution for humans – you would be eating raspberry ketone pills by the bottle…

    Raspberry Ketones for Weight Loss? Only In The Land Of Oz…

    In “The Land Of Oz” raspberry ketones are a “miracle in a bottle” – but in the real world the evidence is sorely lacking despite the man behind the curtain, pulling the levers,  blowing smoke and shouting “The Great and Powerful Oz Commands You to buy raspberry ketones!”

    So, Now I’ve dashed your hopes and popped your bubble. There is no weight loss miracle in a bottle. What can you do?

    Actually, you can use ketones!

    And you can get your ketones for free!

    You can make your own natural healthy ketones, and you will lose weight!

    Ok, now I can hear you out there saying to yourselves “Nurse Mark has lost it – his chain has jumped the sprocket, he’s been under too much strain, he’s going crazy!”

    No, I’m not crazy – we have been recommending ketones – or, more precisely a Ketogenic Diet, to our patients for many years. And that diet works – our patients lose fat like crazy!

    It works so well that Dr. Myatt has been asked to lecture to other doctors about it at major medical conferences.

    Here is the abstract to one of those lectures: Dietary Ketosis in the Treatment of Overweight, Obesity and Metabolic Syndrome

    She also has a book detailing the diet: Get the skinny on Dr. Myatt’s Super Fast Diet here

    For those who just want the “short-course” here are some recommendations for what you can do with the money you’ll save by not falling for the raspberry ketones hype:

    First, remember that the only safe way to lose weight is to use stored body fat for energy. You might lose weight by restricting fat and protein from your diet, but doing that puts your heart, muscles, and other body functions at risk.

    Remember too that many toxins are stored by our bodies in fat cells – where they less likely to harm us. When we burn fat we also release those toxins and put our body to the work of safely eliminating them. So, every weight loss diet must be accompanied by a detoxification plan. For more details on detoxing, please see Dr. Myatt’s recent HealthBeat article Dr. Myatt’s Guide To Detoxification

    A basic detox strategy includes increasing dietary fiber intakes. Besides helping to provide a feeling of satiety for not much carbohydrate intake, fiber helps to bind and remove toxins from the system.

    Dr. Myatt’s Fiber Complex tastes great and can be used in a number of recipes, including Myatt Muffins.

    Flax seed is another form of fiber with added health benefits.

    A very special kind of fiber, Chitosan, is useful for blocking the absorption of fat from the diet. Some people use this in advance of a high-fat meal (say, that “Triple-Cheese Heart-Attack Burger” you were looking at…) to achieve the same effect – protection – that the scientists were trying for in their rats with raspberry ketones. Just remember that Chitosan will bind up fat soluble vitamins too…

    Anyone who is trying to lose weight (and thereby detoxing too) needs to ensure that they are getting their full compliment of vitamins, minerals, and antioxidants. The B-vitamins are especially important for energy – they are vital to the cellular mitochondrial energy processes that are involved in burning fat. Minerals are likewise vital to cellular processes, and also to maintaining healthy bones. Antioxidants are needed to provide protection from the toxins that are released from fat during weight loss.

    Maxi Multi and Maxi Marine O3 are our most basic and important recommendations to any weight loss dieter. Maxi Greens provide important flavonoids and phytonutrients to give an additional level of protection.

    (Here’s a hot tip – get these three supplements together and save a bunch of money – check it out here: Maxi Health Foundations Bundle)

    CoQ10 is also essential for mitochondrial energy production and hence is required for burning fat for energy.

    Alpha Lipoic Acid has been described as “the universal antioxidant” since it has the property of being both fat-soluble and water soluble. It improves mitochondrial function (the “energy producing units” of the cell) and works well in combination with CoQ10 and Acetyl-l-Carnitine to enhance energy production. Lipoic acid is also involved in the conversion of carbohydrates to energy.

    Acetyl-l-Carnitine is important in the treatment of overweight and obesity – because it increases fatty acid oxidation (fat metabolism) and insulin sensitivity.

    Because these two substances work so well together, Dr. Myatt has a product that combines them: ALA-ALC combines these two energy powerhouses in one high-potency formula.

    Lipotropic Complex, Milk Thistle, and Berberine are also valuable supplements for dieters who want to protect themselves from the toxins that are the inevitable result of fat-burning.

    So – Are we “down” on ketones? Not really – we just don’t think you need to buy them in a bottle, ’cause they just don’t work that way. You can make your own by following a ketogenic diet and you’ll watch your fat fall away, your weight normalize, and your health improve.

    And that’s life in the real world – not in “the land of Oz!”

     

    References:

    Studies:
    2012 rat study:     http://www.ncbi.nlm.nih.gov/pubmed/22551412
    2010 test tube study: http://www.ncbi.nlm.nih.gov/pubmed/20425690
    2005 mouse study: http://www.ncbi.nlm.nih.gov/pubmed/15862604

    Synthesis:
    microbial fermentation (from both bacteria and yeast)
    http://www.ncbi.nlm.nih.gov/pubmed/17722151
    http://www.ncbi.nlm.nih.gov/pubmed/17594457
    from fungus
    http://www.ncbi.nlm.nih.gov/pubmed/11386881

    Dr. Oz isn’t convinced: http://www.doctoroz.com/videos/rasberry-ketone-what-science-says?page=2#copy

  • Magnesium Oil – For Lots Of Reasons

    Super Concentrated Magnesium Solution from an Ancient Sea Bed

     

    By Dr. Myatt

     

    “What the heck is this and what is it used for?”

     

    That was my question when I heard about this product at a medical conference.

    Here’s what I have been able to find about so-called “Magnesium Oil.”

     

    First, this product isn’t really an “oil.” There is no fat or oil in it at all. Instead, it is a concentreated solution of magnesium chloride (magnesium salt), mined from the Ancient Zechstein Seabed in the Netherlands. It is used topically (applied to the skin) and it feels oily when first applied but the oily feeling quickly subsides and what is left is a dry, salty residue.

    It turns out there is a lot of speculation and claims about what this product does, but little proof. Still, people who have used it seem to feel that it works. Here’s the back-story.

    Magnesium is a mineral that is involved in energy processes, nerve function, enzyme activation, and protein formation. It relaxes muscles and dilates (widens) blood vessels. It is a prevalent mineral in bone, second only to calcium. Magnesium is known as “nature’s calcium channel blocker” because it dilates blood vessels and lowers blood pressure. It functions in over 300 enzymatic reactions in the human body including the Kreb’s cycle where ATP (energy) is produced. In other words, magnesium is VERY important to normal physical function.

    Magnesium is also estimated to be the single most common mineral deficiency in the adult US diet. An estimated 80% of adults are magnesium deficient. That’s a lot!

    So… we have a big need for magnesium, we can’t live without it, and we don’t get enough of it in our diet. For all magnesium does, and for as safe as it is, it is one mineral that I HIGHLY recommend be supplemented in the diet. That’s why I include 500mg of magnesium in my Maxi Multi multiple vitamin/mineral formula.

    Taken internally, magnesium is useful for normalizing blood pressure and cardiac rhythm, strengthening bones and improving energy levels. It is used medically for osteoporosis, chronic fatigue, mitral valve prolapse, cardiovascular disease, calcium oxalate kidney stones, asthma, migraine, PMS, diabetes, COPD, sickle-cell disease, restless leg syndrome and acute muscle spasm. No doubt about it, magnesium is super-important.

    You can take magnesium as a supplement, but at higher doses it can cause diarrhea. This tends to limit the amount of magnesium that a person can supplement orally, although I find that most people tolerate therapeutic oral doses quite well.

    The topical form of magnesium — magnesium oil — is supposed to be a superior delivery system, working in a fast-acting manner to relive muscle aches and pains. If it is indeed absorbed through the skin, then it would also be expected to do anything that oral magnesium would do, only possibly much faster and probably with no chance of diarrhea. That makes the idea of transdermal magnesium quite attractive.

    Ah, but Here’s The Rub

    We know that many substances pass through the skin because the skin is a semi-permeable membrane. Drugs, ingredients in cosmetics and many other topically-applied substances make their way into the blood stream. Not everything applied to the skin can enter, however. That’s the “semi” permeable aspect of skin.

    Proponents of magnesium oil claim that some of the magnesium does in fact enter the body. If true, magnesium oil could be highly effective for use as a muscle anti-spasmodic, delivering the magnesium right where it is needed. It could also be useful in asthma, heart attack and any situation where magnesium’s known effect is needed quickly. That’s because, if absorbed through the skin, the magnesium should wind up in the blood faster than magnesium taken through the digestive processes.

    I cannot find any legitimate study which verifies that a super-saturated solution of magnesium is in fact absorbed throug the skin. There is one unpublished study reportedly done by Norman Shealy MD. But a single, unpublished study does not “proof” make. Nor does a bunch of unsubstantiated advertising claims.

    However, Dr. Jonathan Wright, an holistic M.D. that I respect, gave magnesium oil the nod at a recent medical conference I attended. Magnesium oil is inexpensive and non-toxic, so I decided to make it available and start collecting feedback. So far the results have been promising.

    Some patients who have used it for muscle aches have reported fast reductions in discomfort.
    One patient with asthma, which often responds to IV magnesium, felt quick relief.

    Does it work? I don’t know. But if you have any condition which is known to respond to oral magnesium, you might want to give this product a try.

    Do be sure to email and let me know of your experience with it. User feedback may be all that we have to go on for a long time because the product is inexpensive and unpatentable. (Meaning that no company has any financial incentive to actually perform a study).

    We are now able to offer you:

    Life-Flo Pure Magnesium Oil Magnesium Chloride Brine

    Pure Magnesium Oil is 100% pure magnesium chloride brine from the Ancient Zechstein Seabed in the Netherlands. It can be used daily, is non-greasy, and leaves no unpleasant odor.

    Suggested Use: Spray 4-5 sprays onto your skin and massage the area. After a while you may see a slight white residue forming on the areas where you have applied the spray. That is salt that has stayed behind on the skin and can be wiped or washed off. Add 2 oz to your bath or foot soak and soak for 20-30 minutes. Rinse thoroughly. It can also be used as a deodorant..

    Ingredients: 100% pure magnesium chloride brine from the Ancient Zechstein Seabed in the Netherlands.

    Find it here: N360 – Magnesium Oil – 8 Oz. Spray Bottle. $12.97

  • Ubiquinone, Ubiquinol, CoQ10: What’s Real, What’s Not.

    CoQ10 – Fact, Fiction, Hype, And Hocus-Pocus.

     

    By Nurse Mark

     

    I was speaking with a regular HealthBeat reader and WellnessClub member the other day, and she asked if I had seen an emailed article recently sent out by a group called “Off The Grid News” that purported to describe “A Dirty Secret About CoQ10.” She was understandably concerned about some of the claims and assertions made in the article. While I am familiar with the blog, having followed their often very good writings for several years, I had not seen this most recent post – but I promised I would look into it.

    I didn’t have to look hard to find the email she referred to – and some things about it jumped out at me immediately.

    First, it was not an article by Off The Grid News. In smaller print above the big, bold headline proclaiming status as a “Special Report” was this disclaimer: “Off The Grid News occasionally sends emails like this one to introduce major advertisers to our loyal readers and valued customers.”

    So, this isn’t a true “news” article, it is a paid advertisement by a “major advertiser” – a company wanting to sell you something.

    The advertisement, known in the ad industry as a “long-copy sales piece,” contains plenty of impressive-sounding information. Unfortunately, much of it falls into the half-truth and hype categories. There is however enough truth mixed in to make everything seem quite plausible and believable. It was well-written sales copy!

    The ad starts by proclaiming that most doctors are unaware of the effects of CoQ10 deficiency (that may be so, though research into CoQ10 has been ongoing since it’s discovery over 50 years ago) and that Big Pharma is actively suppressing research on it.

    Now, Big Pharma may be doing many bad things, but suppressing research on CoQ10 is not one of them.

    In fact, when the first statin drugs were being tested in the 1980’s the pharmaceutical companies recognized that these drugs depleted CoQ10 levels, and combination drug that would combine a statin with CoQ10 was considered. This were turned down by the FDA and has not been offered since then because doing so now would be to admit there is a problem with statin drugs.

    There are plenty of major studies both published and ongoing into the use and benefit of CoQ10 – and Big Pharma is actually involved in some of them. Big Pharma would love to figure out a new way to synthesize the stuff!

    The ad goes on to say that CoQ10 “fuels your heart.” This one falls into the “half-truth” category. CoQ10 is involved in the metabolism and energy production of every cell in your body – that’s true. But it is not a “fuel” – it is a necessary player in the complex cellular process that allows your cells to use their fuel – which is either glucose or ketones.

    The ad goes on to make much about “natural” versus “synthetic” CoQ10, telling us that we must use only the “trans-form” of CoQ10, and also that we must ensure that it was made using “yeast fermentation” because this is “the most effective form.”

    This, again, is in the “mostly, partly true” category.

    The ad then goes on to tell us why their brand of CoQ10 is the best because it meets all these requirements, is used by folks just like you (just read the testimonials!), is guaranteed to be wonderful, is really, really affordable, and it will make you feel younger and healthier than ever before.

    Well, here is a very brief summary of what you need to know about CoQ10 so you can make an informed decision when you are shopping:

    • CoQ10 was discovered in 1957. It is also known as “Ubiquinone.”
    • In the mid 1970’s, a Japanese chemical company perfected industrial fermentation technology to produce pure CoQ10 in commercial quantities. This is known now as the “yeast fermentation” process and produces “trans,” or “natural” CoQ10.
    • Until recently, almost all available CoQ10 was produced by this one Japanese company. There is now a manufacturing plant in the USA producing CoQ10 – it belongs to this same Japanese company, the Kaneka Corp.
    • Japanese industrial giants Nissin, Asahi and Mitsubishi are also known to produce commercial quantities of high-quality CoQ10.
    • The “reduced” form of Ubiquinone is called “Ubiquinol.” The body converts these substances back and forth in a cyclic manner as they each perform their specific functions in cellular metabolism.
    • The CoQ10 form Ubiquinol tends to be unstable. Recent advances have allowed a more stable form of Ubiquinol to be made available and it is being marketed heavily as being “New” and “More Bio-Absorbable.”
    • There is another form of CoQ10 that is produced from tobacco stems and potato leaves and is considered to be the “cis” form. It is known as “solanesol” and is widely produced as an alternative to “yeast fermentation” CoQ10 by manufacturers in Korea and China. It is cheaper but less effective and absorbable.
    • There is also a fully synthetic analog of CoQ10 called “Idebenone” that is produced by a Swiss pharmaceutical company and marketed under the drug names Catena and Sovrima.
    • Other research advances are promising us “more bio-available” forms of CoQ10, including water-soluble and “nano” forms – but for now much of this is marketing hype and wishful thinking.

    The chemical giant Kaneka Corp. makes much of the high quality CoQ10 available today, in both the Ubiquinone and Ubiquinol forms. They have chemical factories in both Japan and Texas. They do not sell their CoQ10 directly to consumers – they sell to other supplement manufacturers who use it to formulate their own products.

    Kaneka allows users of it’s CoQ10 to boast about this ingredient, taking advantage of Kaneka’s marketing and advertising efforts, by letting them use the trade mark “KanekaQ10™” on formulations which contain it. However, Kaneka does not require this branding, and some supplement manufacturers prefer not to disclose the source of their ingredients. If you see the trade mark “KanekaQ10™” on a product you can be sure that there is at least some of it present (but no guarantee how much…) – but if the trade mark is not there, the product may still contain either “KanekaQ10™” or a good quality CoQ10 from one of the other big manufacturers (Nissin, Asahi or Mitsubishi).

    So, how can you know what you are getting, quality-wise? Price.

    In the world of CoQ10, price, not promises, is still what determines quality.

    The Japanese chemical giants tightly control pricing for CoQ10 – and even though retail prices have come down slightly since Kaneka Corp began manufacturing this substance in Texas, they have a very tight cartel in place to control wholesale pricing just as OPEC does with crude oil.

    If you find CoQ10 supplements being sold at unusually cheap prices there will be a good reason – quality. The product may contain Chinese or Korean (or other) semi-synthetic CoQ10, or the amount of CoQ10 contained may not be what is on the label.  Some unscrupulous manufacturers may use the trade mark “KanekaQ10™” on their formulations but actually put only a tiny amount in the product, making up the difference with another, cheaper form of CoQ10.

    Beware also of couple of other common ploys: one promises novel new delivery systems or “improved bio-availability” that allows smaller amounts of CoQ10 to be “just as effective” as larger doses, and the other is to use nasty fillers, colorings, dyes, oils, preservatives and impurities in the creation of the product in order to keep costs as low as possible and profits high.

    Is “Made in USA” a guarantee of quality? Maybe, maybe not.

    We know that there is one chemical factory in Texas that makes CoQ10 – it is the very same company that makes the very same CoQ10 in Japan. If “Made In USA” means that the product is in fact made here of all US materials then this probably means quality is good. But a product made here with CoQ10 produced in Japan is likely to be equally good quality.

    On the other hand, product “Made in USA” with CoQ10 and other materials from somewhere like China or Korea must be looked at with suspicion. How will you know? Again, price.

    More CoQ10 “Hype” to beware of:

    “bio-identical to that produced naturally within the body” – While this is true, it is just another way of saying that it is derived from yeast fermentation.

    “up to 5 times greater absorption than other varieties” – Really? What “other variety” is that? Got proof? This may be true, but it is more likely hype.

    So what can you believe?

    CoQ10 – Ubiquinone – is a vital nutrient: no argument there!

    Ubiquinol, the reduced form of Ubiquinone, is also a vital substance – that the body makes from Ubiquinone.

    Only a very few people might benefit from using the reduced form, Ubiquinol, instead of Ubiquinone despite the advertising hype surrounding this newly available form of CoQ10. There is only one human study so far showing the effectiveness of this new form, versus the hundreds of peer-reviewed studies showing the effectiveness of Ubiquinone.

    Dr. Jonathan Wright has jumped onto the Ubiquinol bandwagon but Dr. Alan Gaby, who lectures with Dr. Wright, prefers the tried-and-true form Ubiquinone. Given the hundreds of studies proving the benefit of Ubiquinone versus the one for Ubiquinol Dr. Gaby’s comment was: “when it comes to CoQ10, I’ll leave with the girl I came with!”

    The molecules that are Ubiquinone and Ubiquinol are what they are: no amount of “improved bio-availability”, “nano-particle technology”, “micronization”, or other scientific-sounding mumbo-jumbo will make a better molecule. If the molecule is actually changed, then it’s not CoQ10 anymore!

    As with any supplement, the most expensive supplement is the one that doesn’t work! Be sure to get the very best quality or you will be wasting your money – no matter how “good” the price is.

    How can the average person negotiate the minefield of quality control when it comes to supplements like CoQ10?

    Easy – you let someone like Dr. Myatt look after that for you. Known as “The Dragon Lady” in the supplement industry because of her no-compromise approach to quality, her medical knowledge and biochemistry background allow her to ask the hard questions and demand straight answers from her suppliers. She isn’t easily impressed, and is never swayed by hyper and advertising claims. If Dr. Myatt offers a product you can be sure that it meets her strict standards for purity, potency, and effectiveness! It may not be the cheapest, but you can be sure that it is the best – and is your health worth the cheapest, or is it worth the best?

  • Proven Heart-Healthy Nutrient You Don’t Get Enough Of

    Fiber: The “Non-Nutrient” That’s In The News Again

     

    By Dr. Myatt

     

    It’s not a “sexy supplement” or a “new breakthrough” even though Conventional Medicine is acting like they’ve just discovered it’s benefits.

    In fact, it’s not even officially classified as a nutrient.

    But Americans get only 10% of the amount we consumed 100 years ago, and our health may be seriously suffering as a result.

    What is this important “non nutrient” that we’re missing? Dietary fiber.

    You’ve probably seen the “news” recently quoting a study of nearly 400,000 people, conducted by the National Institutes of Health and American Association of Retired People and published in The Archives Of Internal Medicine.

    It shows that men aged 50 and older who ate the most fiber were up to 56 percent less likely to die from cardiovascular disease, infectious diseases and respiratory ailments, compared to those who ate the least.

    For women aged 50 and up, a high-fiber diet lowered risk of death from these causes by nearly 60 percent.

    WOW – I’ll have some of that – sign me up!

    If fiber was a patented drug we would be hearing all about it, with doctors writing prescriptions for it like they do for blood pressure or cholesterol pills – but it’s not, so it doesn’t get much respect from Conventional Medicine or Big Pharma.

    “Fiber” refers to a number of indigestible carbohydrates found in the outer layers of plants. Humans lack enzymes to break down most types of fiber, so they pass through the digestive system relatively unchanged and do not provide nutrients or significant calories.

    In spite of this indigestibility, fiber has a surprising number of health benefits. In fact, as the recent NIH / AARP study confirms, consuming adequate daily fiber is one of the most important health measures anyone can take.

    Twenty-Five Health Benefits of Fiber — Who Knew?

    There are numerous “sub-classes” of fiber, but the two main types are I.) soluble and II.) insoluble fiber. Both types are beneficial to health and both typically occur together in nature. They each offer independent health benefits. Here are twenty-five known health benefits that fiber provides.

    Bowel Benefits:

    1.) Relieves constipation. Insoluble fiber absorbs large amounts of water in the colon. This makes stools softer and easier to pass. Most people who increase fiber intake will notice improved bowel function in 31-39 hours.

    2.) Relieves diarrhea. It may seem paradoxical that a substance which helps constipation also helps diarrhea, but that’s just what fiber does. Insoluble fiber binds watery stool in the colon, helping turn “watery” into “formed.” Fiber is known to offer significant improvement to those with diarrhea.

    3.) Helps prevent hemorrhoids. Constipation is a leading cause of hemorrhoids. Because fiber-rich stools are easier to pass, less straining is necessary. Diets high in fiber have been shown to prevent and relieve hemorrhoids.

    4.) Reduces risk of diverticular disease. In cultures that consume high-fiber diets, diverticular disease is relatively unknown. That’s because high fiber intake “exercises” the colon, prevents excess bowel gas and absorbs toxins, all of which lead to the “bowel herniation” disease known as diverticulitis. Increased fiber intake is currently recommended in Western medicine as primary prevention for the disease.

    5.) Helps Irritable bowel syndrome (IBS). IBS is characterized by constipation, diarrhea, or alternating constipation/diarrhea. Regardless of type, increased fiber intake has been shown to improve IBS symptoms.

    6.) Improves bowel flora. “Flora” refers to the “good bugs” (healthy bacteria) that colonize the large intestine (colon). Antibiotics, drugs, food allergies, high sugar diets and junk food alter this “bowel garden” in favor of the “bad bugs.” Certain types of fiber are rich in substances the “feed” bowel flora and help keep the balance of good bacteria in the colon at a normal level.

    7.) Helps prevent colon cancer. Although research has been controversial, observational studies in the 1970s showed that African natives consuming high-fiber diets had a much lower incidence of colorectal carcinoma. Since the “risk” of increased fiber consumption is so small, the “US Pharmacist,” states…

    “…with no clearly negative data about fiber, it makes sense to increase fiber intake just in case the positive studies did reveal an actual link. The patient will also experience the ancillary benefits of fiber consumption, such as reduction in cholesterol (with psyllium), prevention of constipation, and reducing risk of hemorrhoids.”

    8.) Appendicitis: studies show a correlation between the development of appendicitis and low fiber intake. A diet high in fiber may help prevent appendicitis.

    Whew… that’s just the bowel benefits! Fiber also helps prevent heart disease in multiple ways.

    9.) Lowers Total cholesterol. According to the FDA, soluble fiber meets the standard for reduction of risk from coronary heart disease. Psyllium husk is also able to reduce the risk of coronary heart disease as it contains a soluble fiber similar to beta-glucan.

    10.) Lowers triglycerides. Higher dietary fiber is associated with lower triglyceride levels.

    11.) Raises HDL. Fiber may even raise HDL — the “good cholesterol” — levels.

    12.) Lowers LDL Cholesterol. In addition to total cholesterol, increased fiber lowers LDL — the “bad cholesterol” — levels.

    13.) Aids Weight loss. Fiber helps prevent weight gain and assists weight loss several ways. The “bulking action” of fiber leads to an earlier feeling of satiety, meaning that one feels satisfied with less high-calorie food when the meal contains a lot of fiber. Fiber helps bind and absorb dietary fat, making it less available for assimilation. This means that some fat may be “lost” through the digestive tract when the meal is high in insoluble fiber.

    14.) Lowers Overall risk of Coronary Artery Disease. Perhaps because of a combination of the above-listed lipid-normalizing factors, some studies have shown an overall protective effect of higher fiber intake against coronary heart disease.

    Fiber also benefits blood sugar levels and diabetes…

    15.) Helps Type I Diabetes. Eaten with meals, high-fiber supplements like guar gum reduced the rise in blood sugar following meals in people with type 1 diabetes. In one trial, a low-glycemic-index diet containing 50 grams of daily fiber improved blood sugar control and helped prevent hypoglycemic episodes in people with type 1 diabetes taking two or more insulin injections per day.

    16.) Improves Type II Diabetes. High-fiber diets have been shown to work better in controlling diabetes than the American Diabetic Association (ADA)-recommended diet, and may control blood sugar levels as well as oral diabetic drugs.

    One study compared participants eating the the ADA diet (supplying 24 grams of daily fiber) or a high-fiber diet (containing 50 grams daily fiber) for six weeks. Those eating the high-fiber diet for six weeks had an average 10% lower glucose level than people eating the ADA diet. Insulin levels were 12% lower in the high-fiber group compared to those in the ADA diet group. The high fiber group also had decreased  glycosylated hemoglobin levels, a measure of long-term blood glucose regulation.

    High-fiber supplements such as psyllium, guar gum and pectin have shown improved glucose tolerance.

    More systemic benefits of fiber:

    17.) Gallstone prevention. Rapid digestion of carbohydrates leads to fast release of glucose (sugar) into the bloodstream. In response, the body releases large amounts of insulin. High insulin levels contribute to gallstone formation. Because dietary fiber slows the release of carbohydrates (and corresponding insulin), fiber helps prevent gallstone formation.

    18.) Kidney stone prevention. Low intakes of dietary fiber have been found to correlate with increased kidney stone formation, and higher intakes of fiber appear to be protective against stone formation.

    19.) Varicose veins. “Straining at stool” caused by fiber-deficiency constipation, has been found in some studies to cause varicose veins. Populations with lower fiber intakes have higher rates of varicosities.

    Fiber may even be important in prevention of certain types of cancer…

    20.) Colon Cancer Prevention. Diets higher in fiber have been shown in some studies to reduce the risk of colon cancer.

    21.) Breast cancer prevention. Higher fiber diets are associated with lower breast cancer risk. Some studies have shown up to a 50% decreased risk with higher fiber intakes. After diagnosis, a high fiber diet may decrease the risk of  breast cancer reoccurrence.

    22.) Pancreatic cancer prevention. High fiber diets are associated with lower risk of pancreatic cancer.

    23.) Endometrial cancer prevention. Higher fiber has been shown in some studies to protect against endometrial cancer.

    24.) Prostate cancer prevention. Diets higher in fiber may be associated with lower risk of prostate cancer. After diagnosis, a high fiber diet may decrease the risk of  prostate cancer reoccurrence.

    25.) Cancer prevention in general. Some studies have found that high fiber diets help prevent cancer in general, regardless of type.

    Recommendations vs. Reality – How Much Do We Need?

    The average daily American fiber intake is estimated at 14 to 15 g, significantly less than the American Dietetic Association recommendation of 20 to 35 g for adults, 25 g daily for girls ages 9 through 18 years and 31 to 38 g for boys ages 9 through 18. The American Heart Association recommends 25 to 30 g daily.

    Based on dietary intakes of long-lived populations (who typically consume 40-60 grams or more of fiber per day), many holistic physicians recommend aiming for a minimum of 30 grams of daily fiber.

    In my clinical experience, I find that most people over-estimate their fiber intake because they are unaware of the fiber content of many of the foods they eat (see http://www.drmyattswellnessclub.com/rate_your_plate.htm).

    Since fiber has proven itself to be such an important “non nutrient” for good health, increased dietary consumption and/or supplementation can be considered a wise choice for optimal health and disease prevention.

    Beware of so-called “healthy foods” that claim to be “high fiber” – whole wheat bread products, granola bars, even “high fiber” pasta – many of these foods have only marginally more fiber than their regular counterparts, with every bit as much carbohydrates.

    We wrote about this “honesty in labeling” problem in a recent HealthBeat News article called Low Carb Lies.

    To help those who would like to increase their fiber intake while keeping their carb intake under control we have developed some great recipes: Dr. Myatt’s Blueberry Muffins, Dr. Myatt’s Fiber Bread, and Dr. Myatt’s Super Shakes.

    Dr. Myatt has formulated an excellent fiber supplement – check out EZ Fiber!

    Find more information about Psyllium Here.

  • Eat Meat And Die?

    Opinion By Nurse Mark

     

    Sigh… here we go again…

     

    The latest academic exercise in statistics massaging and manipulation is all over the news.

     

    Eating “Red Meat” will kill you!

     

    So says the sensation-mongering press, supported and encouraged by Big Agra – who of course would be happy to see us all increase our consumption of wheat, corn, soybeans, potatoes, and other Monsanto-ized, genetically-modified, Roundup-ready staples.

    The press is predictably trotting out all the usual vegetarian and vegan diet promoters such as Dean Ornish for their comments, and they are just as predictably chanting with a unified voice “see, we told you so – eating animals is eeeeevil!”

    Folks, I need to make a disclaimer here, because this article is going to generate all kinds of hate mail from vegetarians and vegans who will be offended that their beliefs are being questioned: I am not a doctor – and I have never played one on TV. Neither am I a statistician – nor have I ever played one on TV.

    I have no personal objection to anyone’s wishes to follow any diet that they want to, for whatever reason they want.

    Indeed, I am especially sympathetic to and respectful of those who say they are willing to follow a challenging-to-adhere-to and potentially mal-nutritive diet for “ethical” and “moral” reasons – just as long as they don’t try to impose their ethics and morals on me. I have a little more trouble with those who claim that vegetarian and vegan diets are nutritionally superior – yes, it’s possible to have a nutritionally complete diet that way, but it is tricky and a lot of hard work…

    I am getting a little tired though of the constant haranguing by successive groups of “experts” who are using statistically massaged retrospective studies that rely on peoples memories of what they ate some time in years past to try to tell me what I must eat in the future.

    Folks, let’s be honest – how many of you can remember exactly what you ate for dinner last Wednesday? I know I sure can’t!

    And then to ask people to remember not only what they ate at each meal in months and even years past, but to remember how large each specific serving size was? I sure couldn’t give you an honest answer!

    Further, this most recent “study,” titled “Red Meat Consumption and Mortality – Results From 2 Prospective Cohort Studies” and published in the Archives of Internal Medicine manages to do some additional sleight-of-hand in it’s interpretation and use of “data.”

    That “red meat” that they refer to as being so deadly? It turns out that it really isn’t the “red meat” you or I might be thinking of – which would be a nice juicy, grass-fed, free-range, cooked-rare beef steak. Nope, for the purposes of this study, “red meat” includes hamburger, bacon, sausage, salami, bologna, “and other processed meats.”

    Now, all those things may be tasty, and they may be distantly related to animal protein (can you say “pink slime” – also in the news recently? Yep, that would probably qualify as “red meat” for this study!) but they are not what I think of as healthy red meat. Further, these other pseudo-meat products are most likely filled with nitrates, nitrites, dyes, food colors, artificial flavors, hormones, antibiotics, and other not-so-healthy chemicals. Do we think this might have skewed their results just a little bit?

    Then there is the statistical magic of “controlling for variables” – that is, the researchers acknowledge that there are a whole bunch of things other than diet that can affect a person’s health and longevity – so they employ the statistical sleight-of-hand of “controlling for variables” to make these troublesome things go away and stop getting in the way of the desired study results.

    To be fair, the researchers in this study have done what researchers do best – they have solicited and gotten the funding grants that pay their continued salaries, and they have gathered and presented their information in a manner consistent with what those findings were intended to show. Let’s be honest; if you can’t produce work that appeals to those who foot the bills, well, the money dries up and you are out of work – right? If those who pay the bills want results that support their agenda then that is what the results had better support. (What – you thought those people work for free?)

    The press, on the other hand, have done what the press does best – that is, to sensationalize the reporting of this information. This is no different that the sensationalist reporting that gave us “Taking vitamins causes early death” articles following another recent “retrospective study” that relied on people’s memories of what vitamins they took in years past. The press know that truth and fairness are boring – and boring doesn’t sell newspapers (or radio or TV ads). So the press sells “excitement” and we get headlines telling us that  Red meat will kill you, or Vitamin use causes early death, or Pink Slime is taking over our schools…

    Here are my thoughts on this issue:

    Be vegetarian or even vegan if you wish – just don’t try to force your beliefs on me because I don’t believe it’s a healthy way to eat.

    I’m going to continue to eat a high protein, high fat, low carbohydrate diet, similar to the one that my caveman ancestors probably enjoyed. That means that my meats are going to be just as organically raised and free of hormones and antibiotics as they can possibly be.

    Mankind has spent millions of years climbing to the top of the food chain as a carnivore – I’m going to celebrate that by letting herbivores do the hard work of converting all that plant material into a nice, tasty, nutritious steak for me!