Accurate Education – A Quick Look at Diet & Food

Nutrition & Supplements

A Quick Look at Diet & Food

This section represents a brief overview of recommended diets and foods. For more in depth  information,

please see: An Anti-inflammatory Diet

See also:

• Diet & Diets
• Diet & Fasting
• Diet & Pain
• Diet & Fibromyalgia
• Supplements

• Integrative, Complimentary and Alternative Medicine
• Nutrition: Amino Acids
• Nutrition: Carbohydrates

 

Key to Links:

• Grey text – handout
• Red text – another page on this website
• Blue text – Journal publication

 

Page links:

• A Quick Look at anti-inflammatory Foods 
• A Quick Look at an anti-iflammatory diet
• A Quick Look at  pro-inflammatory foods
• A Quick Look at a pro-inflammatory diet
• The role of plant-based nutrients (phytonutrients)
• The role of the microbiome
• Guidelines for moving toward an anti-inflammatory diet
• Food – Good Sources of Plant Proteins
• Food – Good Sources of Anti-inflammatory Fruits
• Food – Fats
• Cooking Oils
• References & Resources

 

A Quick Look at Dietary and Food Recommendations

An individual’s diet is extremely important for influencing risks for heart disease and diabetes and also for its contribution to chronic pain and inflammation. A healthy diet includes foods that are anti-inflammatory and avoids foods that are pro-inflammatory. An anti-inflammatory diet results in significant reductions in inflammatory blood biomarkers including decreased C-reactive protein and Interleukin-6.

It should be noted that the “anti-inflammatory” diet is also one that is “anti-oxidant,” and includes both antioxidants and anti-inflammatory compounds. The chief health goals here are to minimize systemic inflammation and oxidative stress.

 

Anti-Inflammatory Foods

Proteins

• Salmon, sardines, herring, mackerel, trout, tuna, omega-3 yolk
• Bison, wild game
• Nuts, seeds, nut butters
• Beans, lentils, soybeans, tofu

Carbohydrates

• Whole fruits, variety, blueberries, cherries
• Oats, quinoa, millet, brown and wild rice, barley, farro
• Yogurt, kefir, tea (white, green, oolong) , coffee, 70% cocoa

Non-Starchy Vegetables

• Dark leafy greens
• Tomatoes, mushrooms, garlic, onion
• Broccoli, cauliflower, brussel sprouts
• Ginger, turmeric, spices, herbs, peppers

Fats & Oils (high Omega-3)

• Nuts: walnuts, almonds, pistachios
• Seeds: Ground flaxseed, chia, hemp
• Oils: cold-pressed extra virgin olive oil, canola, almond oil, flaxseed oil

 

The Anti-Inflammatory Diet – What does it look like?

The Mediterranean Diet (MedD) is often put forth as the best example of an anti-inflammatory diet. It can lower cholesterol,  reduce central obesity and reduces the risk of developing Type 2 diabetes by as much as  40%. The MedD has been shown to reduce inflammatory and oxidative stress biomarkers,

The MedD is characterized by a high intake of fruits, vegetables, cereals, legumes, nuts, and olive oil; a moderate consumption of fish and dairy products; and low amounts of red and processed meat, butter, cream, and sugary drinks.

MedD is recognized for its antioxidant and anti-inflammatory activity attributed to the high content of mono- and poly-unsaturated Omega-3 fatty acids from extra virgin olive oil and fish. The MedD also includes foods rich in polyphenols (see below) and fiber, such as legumes, fruit, vegetables and nuts which restore a healthy intestinal microbiome (see below), leading also to improved insulin sensitivity.

Mediterranean Diet 

• Fruits and vegetables: 7-10 servings per day
• Whole grains: 4-6 servings per day
• Nuts and seeds: 1-2 servings per day
• Olive oil: Used as the primary fat source
• Fish and seafood: 2-3 servings per week
• Poultry and eggs: Moderate consumption
• Red meat: Limited consumption 
• Carbohydrate: <4.5 servings/wk

 

Pro-inflammatory Foods:

Proteins

• Beef, pork, lamb
• Whole Milk
• Cheese
• Poultry Skin

Carbohydrates

• Enriched flour products • Processed foods
• Syrups, sugar, juice, soda

• Enriched flour products
• Processed foods
• Syrups, sugar, juice, soda
• Fried foods 

Fats (high Omega-6) 

• Cream, butter
• Hydrogenated oils, oils (corn, vegetable, cottonseed, sunflower, palm, safflower)

Pro-inflammatory Diet

Foods that contribute to systemic inflammation are common and generally recognized by the public as “unhealthy,” but despite this knowledge people continue to eat these foods, often in enormous quantities! Why? They taste good. They tend to be inexpensive “fast foods” and very accessible. And they are often calorie and fat-dense so they can be energizing and satiating.

A lifetime of habitual eating patterns and a society that constantly encourages the intake of these foods are major barriers to avoiding these foods. Yet, for your health it is highly recommended to do so. The following lists common foods that significantly contribute to systemic inflammation and the accompanied increased risk for developing cardiovascular diseases, elevated cholesterol, diabetes and some forms of cancer.

• Meat (red)
• Processed meat
• Refined carbohydrates
• Juices, desserts
• Processed foods
• Fast foods
• Hydrogenated oils  

Hydrogenated oils are vegetable oils that have been chemically altered to prevent rancidity and increase shelf life. They are used in the food industry to improve the taste and texture of processed foods. For example, margarine is made from hydrogenated vegetable oils, which gives it a spreadable consistency. Hydrogenated fats are also used in chocolates and sweets to improve their texture.

Hydrogenated oils can contain trans fats, which are considered the worst type of fat for people to consume. Trans fats negatively affect heart health, inflammation, and blood sugar control. To minimize intake of hydrogenated vegetable oils, read food labels carefully.

 

Nutrients that Contribute to an Anti-inflammatory Diet

Phytonutrients – Polyphenols

An Anti-Inflammatory Diet includes a variety of foods and spices with potent anti-inflammatory polyphenols. Polyphenols are a large group of naturally occurring compounds found in plants that act as antioxidants and reduce inflammation.

Polyphenols are found in fruits, vegetables, herbs, spices, tea, dark chocolate, and red wine. Some examples of foods high in polyphenols include grapes, apples, pears, cherries, berries, red wine, tea, coffee, cereals, dry legumes, and chocolate. 

Spices commonly used for flavor enhancement when cooking may also be excellent sources of healthful polyphenols, including black pepper, cinnamon,  ginger, holy basil, nutmeg, rosemary and turmeric.

 

 

Anti-inflammatory Diet: The Microbiome

The microbiome is the community of microorganisms that live in a person’s gut: the  stomach and intestines that includes a collection of bacteria, fungi, and viruses. The microbiome is a key interface between the body and the environment, and can affect health in many ways. One’s diet has an enormous impact on the microbiome, an importance that has only recently been recognized by the medical community and the scope of the microbiome’s impact on health is growing at a huge rate.

In addition to being an important variable in influencing the inflammatory contribution of one’s diet to general health including pain, the microbiome impacts the immune system and vulnerability to infection as well as mental health, significantly playing a role in depression.

The microbiome is dynamic and changes in response to environmental factors like diet, exercise and medications. Environmental toxins like alcohol, tobacco smoke, and pollutants can harm the microbiome. Pesticides and antibiotics can also wipe out good bacteria. Medications like acid blockers, can change the pH inside the body and affect the microbiome. 

Foods that promote a healthy microbiome:

• Fibers – whole grains and beans, can help restore gut health.
• Polyphenols –  fruits and vegetables like blueberries, red peppers, and purple cabbage
• Fermented Foods – kombucha, yogurt and sauerkraut.

 

Guidelines for Moving Toward an Anti-inflammatory Diet

• Emphasize plant proteins
• Read food labels – assess fat and sugar content and aim for no added sugar
• Emphasize water, unsweetened teas 
• Emphasize fresh, whole unprocessed fruits
• Healthy food toppings (seeds, nuts)
• Healthy cooking oils (extra virgin olive oil, avocado oil, flax seed oil)
• Avoid deep frying – emphasize baking, air frier
• Consider adding spices

Fruit – Good Sources of Anti-inflammatory Fruits

While all fruits tend to be rich in disease-protective nutrients, some have particular antioxidant and anti-inflammatory benefits including fiber. However, fruits are high in sugar (fructose)  may be detrimental to some due to its impact on insulin and blood sugar levels. The best measure of a fruits impact on blood sugar is its “glycemic index.” The glycemic index (GI) measures how quickly a food raises blood sugar levels compared to pure sugar (glucose).  .For more information about carbohydrates and glycemic index/load, see; Nutrition: Carbohydrates

Assessing a fruit’s healthfulness is based on 3 variables:

1. Phytonutrient content such as polyphenols and their antioxidant capacities – higher the better
2. Fiber content- higher the better  (Low: <1 gm/cup/fruit;  Medium: 1 -4 gms/cup/fruit;  High:  >4 gms/cup)
3. Glycemic Index- lower the better

The effect of spiking blood sugars with ingestion of higher GI foods can be mitigated by not eating them alone, but by eating them with foods like nuts & seeds that can slow the absorption of carbs to help balance out their impact on insulin response. 

 

LIST OF FRUITS AND THEIR GLYCEMIC INDEX & LOADS

LIST OF FRUITS AND THEIR FIBER CONTENT

 

Fats

It’s important to learn a bit about fats because of the different health implications associated with the types and amounts of them in one’s diet.

Fats are important for energy, they help with nutrient absorption, energy storage, and controlling inflammation. Fatty acids are the building blocks of fats. Fats can then be categorized as saturated, polyunsaturated, mono-unsaturated and Trans fats.

Fatty Acids

Essential fatty acids are fatty acids that the body can’t produce on its own yet they are vital to many bodily functions. acids: There are two categories of essential fatty acids Omega-3 and Omega-6.

Omega-3 and Omega-6 Fatty Acids

Omega-3 and omega-6 fatty acids are necessary because they are. used to make compounds that control the immune system, nervous system, and other hormones. Because the two omega fatty acids can produce opposite effects, a proper dietary balance of them is important. Ideally, one should consume one omega-3 for every two omega-6s (a 1:2 ratio), but most people get about 16 times as many omega-6s than omega-3s.

Omega-3

Omega-3 fatty acids are found in oily fish (salmon, mackerel etc.), olive oil, flax seed oil, nuts and cooking oils.

 

Types of Fat: Saturated, Polyunsaturated, Monounsaturated and Trans

The Nutrition Facts label on each bottle of oil lists the content of three different types of fat: saturated, polyunsaturated, and monounsaturated. Some of each kind are needed, but because of the links between saturated fats and heart disease and stroke, the American Heart Association recommends that most saturated fat in the diet be replaced with mono- and polyunsaturated fat.

Saturated Fat

Saturated fat can come from meat, lard, and dairy, as well as some plant sources like coconut and palm. The fat is solid at room temperature. There is a role for saturated fat in a healthy diet but they should be used sparingly, especially animal-based saturated fats,

Polyunsaturated Fat

Polyunsaturated fat tends to be higher in omega-6 fatty acids, which is linked to inflammation in the body. but tere are healthier polyunsaturated oils that contain more omega-3s and less omega-6s.

Mono-unsaturated Fat

Oil that’s high in monounsaturated fatty acids tend to be higher in omega-3s than other types of oil and usually solidify when refrigerated.

Trans fats

Trans fats are unsaturated fatty acids that can be harmful to your health and increase the risk of heart disease. Trans fats can be found in many foods, including baked goods, fried foods, frozen pizza, microwave popcorn, and margarine but eggs are low in both saturated and trans fats and commercial peanut butters do not contain trans fats. Even though restaurants and bakeries have reduced or eliminated the use of trans fats, trans fats can still develop during the frying process.

Cooking Oils

The choice of what oil to cook with is important relative to health considerations, as some oils are definitively more healthy than others. The Nutrition Facts label on each bottle of oil lists the content of three different types of fat: saturated, polyunsaturated, and monounsaturated.

Most cooking oils contains about 120 calories and 14 grams of fat per tablespoon..

Choosing a Cooking Oil

When choosing a cooking oil from a health perspective, the most important consideration in choosing a cooking oil is the content of its fats. As noted above,  monounsaturated and polyunsaturated fats are emphasized.

One should also be aware of an oil’s smoke point, which is the temperature at which an oil begins to smoke and burn. Smoke points of oils typically range from 225 to 510 degrees Fahrenheit. When oil is overheated, its taste and nutritional value may be altered. When it starts to burn and smoke, it releases toxic  free radicals into the food and toxic compounds into the air in the kitchen.

Always look for organic, GM O-free oils and avoid dangerous, “partially hydrogenated” (trans) fats. Many conventional cooking oils are extracted from plants with industrial chemicals such as hexane. Cold-pressed oil, extracted mechanically from the plant or seed using pressure, is typically healthier. Some oils are refined so they can better withstand heat, but refinement reduces nutritional value.

 

The Healthiest Cooking Oils

Most cooking oils contain all three types of fat, or at least two, but sometimes people classify them by the type they contain most.

Here are some of the best oils:

• Extra Virgin Olive Oil
• Avocado Oil
• Grape Seed Oil
• Flaxseed Oil
• Sesame Oil
• Walnut Oil

 

Coconut Oil  – Encouraged or Avoided?

An integral part of tropical cuisine, coconut oil is extracted from coconut flesh. One can buy unrefined extra virgin coconut oil or refined coconut oil for a more neutral flavor. Its smoke point is 350 (unrefined) and 450 (refined) degrees Fahrenheit. Unlike olive oil, the terms “virgin” and “extra virgin” are not regulated and should be considered interchangeable.

Coconut oil is 92 percent saturated fat and has been shown to raise harmful LDL levels. Coconut oil raises “bad” LDL cholesterol more than unsaturated oils (but less than butter). Cconut oil should not be viewed as a heart-healthy food and should be limited in the diet. (Source)

 

When to Limit or Avoid a Cooking Oil

The arguments against using specific cooking oils are based largely on their fat profiles (monounsaturated fats preferred over saturated fats and to some degree polyunsaturated fats and mostly to avoid trans fats). Additional arguments against some oils are the presence of genetically modified (GM) compounds and the potential for an oil to be contaminated with toxic solvents such as hexane.

 

Cooking Oils to Limit or Avoid

Based on potential health risks, including the presence of GM foods, the following oils should be avoided or limited in their use:

• Soybean Oil
• Corn Oil
• Canola Oil
• Palm Oil
• Cottonseed Oil
• Peanut Oil
• “Vegetable Oil” – Products are sometimes simply labeled as “vegetable oil,” and generally contain a mixture of different oils, usually soybean, canola, corn, cottonseed, and other oils that are high in omega-6 fatty acids. While it may be cheaper, avoid anything labeled as vegetable oil because it is, inevitably, processed with toxic solvents like hexane and is not the healthiest choice.

 

Points to Remember

The best cooking oils are fresh, organic, and cold-pressed. They’re rich in omega-3 fatty acids and stand up to the level of heat you plan to use. Olive and avocado oil are mostly monounsaturated fat and the most excellent choices. Sesame and walnut oil are also excellent choices for cooking. Flaxseed oil, which is high in omega-3 fatty acids, is a good option for low-temperature uses, like salad dressing. Coconut oil contains mostly saturated fat so its use should be limited, but coconut MCT oil, if available, may offer unique advantages.

Steer clear of hydrogenated oils (usually found in margarine and packaged foods) because they contain dangerous trans fats.  Avoid soybean, corn, palm kernel, cottonseed, canola, and grapeseed oil as they  are extracted with harsh chemical solvents (hexane). Additionally, they likely contain GM compounds.

 

Purchasing Supplements

To purchase supplements reviewed on this web site or discussed with Dr. Ehlenberger, a discount can be applied to usual commercial pricing by purchasing from Accurate Clinic’s online Supplement Store after acquiring the discount code from Accurate Clinic. Please note that Dr. Ehlenberger does not receive any financial rewards from sales through this store, it has been set up as a means to allow purchase of quality supplements more accessible and more affordable for his patients.

Accurate Clinic’s Supplement Store or, call Toll-Free: 877-846-7122 (Option 1)

 

Resources:

Online Resources for Nutritional Information

MyFoodData.com

MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. All data is sourced from the USDA Food Data Central.This site includes many tools related to nutrition including one that allows you to look up any food for a nutritional analysis, including commercial products,

 

www.Nutrition.gov
Nutrition.gov provides easy access to vetted food and nutrition information from across the federal government. It serves as a gateway to reliable information on nutrition, healthy eating, physical activity, and food safety for consumers. Since dietary needs change throughout the lifespan, specialized nutrition information is provided about infants, children, teens, adult women and men, and seniors. Users can find practical information on healthy eating, dietary supplements, fitness and how to keep food safe. The site is kept fresh with the latest news and features links to interesting sites.

 

 National Association to Advance Fat Acceptance
Founded in 1969, the National Association to Advance Fat Acceptance (NAAFA) is a non-profit, all volunteer, civil rights organization dedicated to protecting the rights and improving the quality of life for fat people. NAAFA works to eliminate discrimination based on body size and provide fat people with the tools for self-empowerment through advocacy, public education, and support.

 

Journals & Newsletters

 

Books

“Dopamine for Dinner”

by Joan Borsten, 2014
Available online at Amazon.com: Kindle subscriber: free;  Kindle book: $9.95  Paperback: $149.00

 

“Dopamine for Dinner,” is the first Malibu Beach Recovery Diet Cookbook, based on their famous low-glycemic diet. The recipes developed by four accomplished chefs are both pleasant eating as well as healthy. Based on the use of low glycemic index foods, the recipes emphasize nutritious eating in a manner that promotes maintaining high brain levels of dopamine and serotonin as a means of supporting healthy brain chemistry.

 

Educational Resources:

Genetically Modified Food

• Genetically Engineered Crops- Experiences and Prospects – 2016
• Genetically modified foods- safety, risks and public concerns—a review – 2012

 

Misc.

1. Simopoulos AP. The importance of the ratio of omega 6/omega 3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-379.
2. LeGendre O, et al. (-)-Oleocanthal rapidly and selectively induces cancer cell death via lysosomal membrane permeabilization. Mol Cell Oncol. 2015 Jan; 2(4):e1006077.
3. Carvajal-Zarrabal O, et al. Effect of dietary intake of avocado oil and olive oil on biochemical markers of liver function in sucrose-fed rats. Biomed Res Int. 2014;2014:595479.
4. Unlu NZ, et al. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005 Mar;135(3):431-436.
5. Irandoost P, et al. Does grape seed oil improve inflammation and insulin resistance in overweight or obese women?. Int J Food Sci Nutr. 2013 Sep;64(6):706-710
6. Del Gobbo LC, et al. ω-3 ω-3 polyunsaturated fatty acid biomarkers and coronary heart disease pooling project of 19 cohort studies. JAMA Intern Med. 2016 Aug; 176(8):1155-66.
7. Carvalho M, et al. Human cancer cell antiproliferative and antioxidant activities of Juglans regia L. Food ChemToxicol. 2010 Jan; 48(1):441-447.
8. Deol P, et al. Soybean oil is more obesogenic and diabetogenic than coconut oil and fructose in mouse: Potential role for the liver. PLOS One. 2015 June.
9. O’Keefe S, et al. Levels of trans geometrical isomers of essential fatty acids in some unhydrogenated U. S. vegetable oils. J Food Lipid. 1(3):165-176.
10. Kritchevsky D, et al. Lectin may contribute to the atherogenicity of peanut oil. Lipids. 1998 Aug;33(8):821-3.

Emphasis on Education

 

Accurate Clinic promotes patient education as the foundation of it’s medical care. In Dr. Ehlenberger’s integrative approach to patient care, including conventional and complementary and alternative medical (CAM) treatments, he may encourage or provide advice about the use of supplements. However, the specifics of choice of supplement, dosing and duration of treatment should be individualized through discussion with Dr. Ehlenberger. The following information and reference articles are presented to provide the reader with some of the latest research to facilitate evidence-based, informed decisions regarding the use of conventional as well as CAM treatments.

 

For medical-legal reasons, access to these links is limited to patients enrolled in an Accurate Clinic medical program.

 

Should you wish more information regarding any of the subjects listed – or not listed –  here, please contact Dr. Ehlenberger. He has literally thousands of published articles to share on hundreds of topics associated with pain management, weight loss, nutrition, addiction recovery and emergency medicine. It would take years for you to read them, as it did him.

 

For more information, please contact Accurate Clinic.

 

Supplements recommended by Dr. Ehlenberger may be purchased commercially online

Please read about our statement regarding the sale of products recommended by Dr. Ehlenberger.

 

 

.