Turmeric (Curcumin)

Turmeric, a plant related to ginger, is grown throughout India, other parts of Asia, and Central America.

Historically, turmeric has been used for hundreds of years in Indian medicine, primarily for many conditions, including breathing problems, rheumatism , serious pain, fatigue, indigestion, throat infections, common colds, or liver ailments, as well as topically, to cleanse wounds or treat skin sores.

Today, turmeric is used as a dietary supplement for inflammation; arthritis; stomach, skin, liver, and gallbladder problems; cancer; and other conditions.

Turmeric’s underground stems (rhizomes) are dried and made into capsules, tablets, teas, or extracts. Turmeric powder is also made into a paste for skin conditions.

Turmeric or its principal constituent, curcumin, has been studied in numerous clinical trials for various human diseases and conditions, but the conclusions have either been uncertain or negative. Claims that curcuminoid found in turmeric help to reduce inflammation aren’t supported by strong studies.

In a 2017 review of 120 studies, curcumin was not successful in treating anything. It was found to be rapidly metabolized causing low levels in the tissues and rapidly excreted with poor bioavailability.

Turmeric in amounts tested for health purposes is generally considered safe when taken by mouth or applied to the skin.

Very high doses for long-term use of turmeric may cause gastrointestinal problems (nausea or diarrhea).

Turmeric is used as a fabric dye. Not very light fast. Not ideal.

Turmeric is one of the key ingredients in many Asian dishes. Both curries and sweet dishes.

Today turmeric is used as a food coloring in yogurt, cheese, salad dressing, margarine, mustard, chicken broth and other foods. It is cheaper than saffron. It is a major ingredient in most curry powders.

Today it is often used in cosmetics as a dye because it is a natural.

Why has it become popular as a supplement?  It is easy to use. Its color makes it look like it has the power to do something. It has just enough taste to suggest it is working without being indigestible.  

Its history of being used in traditional Indian medicine for hundreds of years suggest they have unlocked a secret. We would rather believe that their traditional medicine actually works than it doesn’t.

Bottom line: No reason to continue taking turmeric (curcumin) tablets.  I am very happy to keep on eating it. Turmeric is a food not a medicine.

Mega Vitamin B (part 4)

Biotin (50mg)

Called B7. Necessary for cell growth, production of fatty acids and the metabolism of fats and amino acids.

Not an essential vitamin. It is synthesized by intestinal bacteria.

Found in yeast, soybeans, liver, butter, dried peas, sunflower seeds, nuts, eggs and numerous other foods. 

Raw egg whites block the absorption of biotin. Estimated dietary intake is 35/70 mg per day.

Biotin deficiency can cause brittle and thin fingernails, hair loss, conjunctivitis, red rash around eyes, nose and mouth, neurological symptoms (depression, listlessness, hallucinations, and tingling in the arms and legs).

Some medications are changed and broken down by the liver. Biotin might decrease how quickly the liver breaks down some medications. Taking biotin along with some medications that are changed by the liver might increase the effects and side effects of some medications.

Recommended dietary allowance for biotin is 30 mcg for adults over 18 years

Bottom line: Biotin is not an important ingredient in this multivitamin but not doing any harm.

Folate (200 mg) (B9)

Folate functions as a coenzyme in synthesis of DNA and metabolism of amino acids.

Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains. Spinach, liver, yeast, asparagus, and Brussels sprouts are among the foods with the highest levels of folate.

Folate Deficiency usually coexist with other nutritional deficiencies (poor diet, alcoholism and malabsorptive disorders). Folate deficiency can also produce soreness and shallow ulcerations in the tongue and oral mucosa; changes in skin, hair, or fingernail pigmentation and elevated blood concentrations of homocysteine.

Women with insufficient folate intakes are at increased risk of giving birth to infants with neural tube defects (NTDs).

Megaloblastic anemia, which is characterized by large, abnormally nucleated erythrocytes, is the primary clinical sign of a deficiency of folate or vitamin B12. Symptoms of megaloblastic anemia include weakness, fatigue, difficulty concentrating, irritability, headache, heart palpitations and shortness of breath.

Recommended Dietary Allowances (RDAs) for adult Folate is 400 mcg.

Upper limit is 1000 mcg daily.  Over dose is unlikely because it is water soluble and excess folate is excreted.

In theory folate decreases the homocysteine level.   An elevated homocysteine level has been associated with an increased risk of cardiovascular disease and the incidence of both Alzheimer’s disease and dementia.

Bottom line: Folate deficiency is a recognized malady. Easily prevented by a good diet. Take supplements if any doubts about diet.

Mega Vitamin B (part 3)

Vitamin B12 (50mg)

Vit B12 needed for nerve and blood cells and to make DNA in all cells.

Vit B12 is found in fish, meat, poultry, eggs, and dairy products. It is also added to breakfast cereals and some other foods to create fortified foods.

Vit B12 deficiency can cause tiredness, lethargy, poor memory, headaches, weakness, nerve problems, confusion, memory problems, dementia and other vague symptoms.

People with dementia often have high levels of homocysteine in the blood. Vit B12 along with Vit B6 and folic acid can lower homocysteine levels.  A high level of homocysteine in the blood can lead to endothelial injury and inflammation in the blood vessels.

Vit B12 deficiency can be due to malabsorption and is then managed with regular injections not tablets.

To absorb Vit B12 stomach acid and a protein called intrinsic factor is needed. Pernicious anemia means your stomach cannot make intrinsic factor and absorb Vit B12. Problems absorbing Vit B12 are more common in elderly.

Recommended intake for adult is 2- 2.4 mcg per day.

Bottom line: safe and worth taking just to be safe.  Family history of pernicious anemia.  A vitamin of interest for my friends with a vegan diet. 

 

Inositol (50 mg)

Inositol works with choline as a component of cell membranes. Important for growth of cells in bone marrow, eyes and intestines.

Formerly Vit B8. Not an essential nutrient because it is produced in the body from glucose.

Found in many foods. High in cantaloupes, citrus fruits, whole grains cereals, nuts and beans.

A dietary supplement for promoting female fertility.  Used as an antidepressant.

Very safe supplement to ingest. 

Deficiency is rare as body manufactures it. Can be caused by long term antibiotic use or very high coffee intake.

No official RDA for inositol as it is made internally.

No reported cases of overdose.

Bottom line: Not an important ingredient in this multivitamin but not doing any harm.

Choline bitartrate (50 mg)

Choline is needed for structural integrity and signaling between membranes. 

Found in meat, fish, eggs, dairy, broccoli, spinach, beans, and nuts.

Not an essential nutrient. Made in the liver. No reports of deficiency. No RDA. No reports of benefit from supplemental intake.

Daily adequate intake is 450/500 mg day.

Bottom line:  Not an important ingredient in this multivitamin but not doing any harm.

Mega Vitamin B (part 2)

B1 (Thiamine) (50mg)

Thiamine is needed by the body to properly use carbohydrates.

Vit B1 is an essential nutrient.  Not manufactured internally. Must be ingested. Found in edible seeds, legumes, rice, corn flour, pork, spinach.

Vit B1 deficiency commonly occurs in alcoholics. Deficiency can occur with various chronic diseases. Is common.

Recommended Dietary Allowances (RDA) is 1mg/day.

Bottom line: safe and worth taking just to be safe.  Thiamin deficiency is an established disease.

Vit B2 (Riboflavin) (25mg)

Riboflavin is required for the proper development and function of the skin, lining of the digestive tract, blood cells, and many other parts of the body.

It is found in milk, meat, eggs, nuts, enriched flour, and green vegetables.

Riboflavin deficiency has been associated with cervical cancer, migraines, acne, muscle cramps, burning feet syndrome, eye fatigue, cataracts, glaucoma, blood disorders and low energy levels.

Riboflavin has been proven to help treat cataracts, migraine headaches, and high levels of homocysteine. Anti-seizure medication can be blamed for increased homocysteine in the blood. Therefore potentially of benefit to me as I am taking anti-seizure medication.

No evidence of overdose toxicity. No upper limit.

The recommended dietary allowances (RDA) of riboflavin (Vitamin B2) is 0.9-1.4 mg for adults

Bottom line: safe and worth taking just to be safe.

Vit B3 (Niacin) (50mg)

Niacin is needed for proper functioning of fats and sugars. Has a role in clotting and triglycerides in the blood.

It is found in yeast, meat, fish, milk, eggs, green vegetables, and cereal grains.

Niacin is also produced in the body from tryptophan, which is found in protein-containing food.

Niacin is used to treat pellagra and high blood cholesterol. Niacin in high doses can lower low-density lipoproteins if not taking a statin. 

Has been used to treat circulatory problems, migraines, dizziness, schizophrenia, Alzheimer’s, muscle spasms, depression, acne, improving circulation and many others.

Alzheimer’s disease. People who consume high amounts of Vit B3 in their food are less likely to get Alzheimer's disease. Not associated with people consuming Vit B3 in tablet form. Naturally occurring food triumphs again over tablets.

RDA is 14-16 mg/day.

Upper limit is 900 mg/day when in form of nicotinamide.

Bottom line: safe and worth taking just to be safe. Maybe ability to alter blood lipids is beneficial.  Niacin deficiency is an established disease. 

Mega Vitamin B (part 1)

I peruse the local shelves for vitamins, minerals and other.

I have had a brain injury. Inconvertible fact. I select every jar that containing the word brain.

I finish up with the following tablets:

One called Brain Health and containing omega-3 as a concentrated fish oil.

One tablet called Brain Active which supports alertness and working memory.  It contains turmeric.

And a mega vitamin containing multiple B vitamins which says it assists the improvement of general wellbeing and provides support to the nervous system. It says it maintains healthy brain function.

The multivitamin contains B1, B2, B3, B5, B6, B12, Vit C, Folic Acid, Inositol, Biotin, and Choline Bitartrate.   (Biotin 50 mcg Folic acid 200 mcg)

I buy the tablets. I take the tablets home. Now I need to find out if they will help me.

Turmeric and Fish-oil tablets (omega-3) will be looked at separately. 

B6, B5 are manufactured by gut microbes.  I ignore Vit C because half an orange a day supplies all the Vit C I need.

This leaves Vit B1, Vit B2, Vit B3, Vit B12, inositol, choline bitartrate, biotin, and folic acid to look at.

When should these megavitamins be taken? These vitamins are synthetic and are best absorbed with food. Take in the morning with breakfast. They will be absorbed during the day with food you eat. These vitamins are water soluble which must be replaced every day. These Vitamins are often taken to combat stress or fatigue. They are energy vitamins. They give a person more energy. Another reason for taking them in the morning.

Fat soluble vitamins (Vit A, D, E and K) must be taken with dietary fat in order to be absorbed. Fat such as nuts.

Polyunsaturated fatty acids

Fatty acids are long chains of carbon atoms commonly occurring as solid fats or liquid oils.

A saturated fatty acid contains single bonds between the carbon atoms.  It is saturated with carbon atoms. It could not contain more carbon atoms.

An unsaturated fatty acid contains double bonds. Monounsaturated means it contains one double bond.   Polyunsaturated means it contains more than one double bond.

The fatty acids provide energy and are also needed by the body for the synthesis of various substances.

Omega-3 fatty acids are long chains of 18-22 carbon atoms with the first of double bonds beginning at the third carbon atom (counting from the methyl end). An omega-6 fatty acid involves a double bond at the sixth carbon from the methyl end.

Humans cannot synthesize fatty acids. In humans three types of omega-3 fatty acids are needed.  They are essential.  Which means they must be ingested. You can ingest the shorter chain ALA fatty acids and then make EPA and DHA acids from it.  Efficiency is about 5%. This conversion pathway competes with Omega-6 pathway. 

Humans need three c. DHA, EPA and ALA. ALA has 18 carbon atoms and 3 double bonds. DHA has a chain of 22 carbon atoms with 6 double bonds. EPA has a chain of 22 carbon atoms with 5 double bonds.

There are a number of different omega-6 fatty acids. They have a chain of 18,20,22,24 carbon atoms. They have 3, 4, 5 or 6 double bonds.

The ratio of omega-3 to omega-6. 

Historically humans have had a diet with a ratio of 1:1.  Historically the diet was rich in game, animals, seafood and plants.  Nowadays the western diet provides a ratio of between 10:1 and 30:1.  More omega-6 than omega-3. Both omega-3 and omega-6 are essential fatty acids. They must be consumed.

How the enzymes are used depends on what type of fatty acid is present.

Both Omega-6 and omega-3 fatty acids react with the same enzymes. Omega-6 is converted into inflammatory agents involved in healing.  Omega-3 is converted into different agents which do the same thing but at a slower rate.  So the amount and ratio of omega-6 and omega-3 influences what hormones are produced. Omega-6 leads to inflammatory agents being produced.

Omega-3 and omega-6 fats

Research has found a correlation between diet full of omega-6 and disease.

Many nuts, grains and whole foods are high in omega-6 but have other health benefits and should be eaten.

Most plants contain a type of Omega-3 called ALA. Humans are inefficient converters of ALA into the active forms, EPA and DHA.  For this reason, animal sources of Omega-3 like fish and grass-fed animals are also needed.

Sources of omega-3 (from most to least)

Flaxseed

Hempseed

Chia seeds

Fish

Mussels

Oysters

Meat. Mutton, game and grass fed cattle more omega-3 than cattle from fed lots.

Eggs. Hens fed on greens and insects produce more omega-3 than hens fed on grains, cereals and corn.

Strawberry

Kiwifruit

Broccoli

Butternuts

Walnuts

Pecans

Hazel nuts

Sources of omega-6

Poultry, eggs, nuts, grains, pumpkin seeds and vegetable or plant based oils.

Fats and oils   

High in omega-6 sunflower oil, corn oil, soybean oil, cotton seed oil.

Low in omega-6 butter, coconut oil, lard, palm oil, olive oil.

Saturated fat content is completely separate.  Only thing low in saturated fat and omega-6 is flax seed oil.

Saturated fat is low in canola oil, safflower oil, sunflower oil, corn oil, olive oil, soybean oil.

Saturated fat is high in coconut oil, butter, palm oil, lard, cottonseed oil.

Most vegetable oils are higher in omega-6 than omega-3. 

Canola 2:1

Soybean 7:1

Olive oil 13:1

Corn oil 46:1

Sunflower omega-6 no omega-3

Peanut oil omega-6 no omega-3

  

Health benefits of omega-3 relative to omega-6

Omega-3 fatty acid, supports the normal physical development of the brain, eyes and nerves primarily in children under two.  

There have been several controlled trials where people replaced saturated fats with Omega-6 fats and had an increased risk of heart disease. Omega-3's reduce the risk of heart disease.

Double bonds in the fatty acid molecules are very reactive. They tend to react with oxygen, forming chain reactions of free radicals that can cause damage to molecules in cells, which is one of the mechanisms behind aging and the onset of cancer.

Cancer

No link between omega-3 and cancer.

Cardiovascular disease 

Some evidence that omega-3 may protect against sudden cardiac pathology in persons with a history of cardiovascular disease.

Inflammation 

Omega-3 has been used to manage rheumatoid arthritis. The result is maybe a small benefit.

ADHA, Autism and developmental disabilities  

Fish oil has been tried to manage these disorders with no conclusive evidence.

Mental health  

Low omega-3 and high omega-6 has been linked to depression, schizophrenia and bipolar disorder.

DHA is found in large amounts in the human brain.

My conclusion

The perfect ratio of omega-3 to omega-6 has not been conclusively proved.

In the past humans have had a diet involving more omega-3 and less omega-6.

Today a diet high in omega-6 is a diet high in deep fried processed food. Concentrate on a diet high in vegetables, fruits, whole grains, legumes, nuts, moderate amount of fish and low in processed fast foods.  Eat omega-3 rich animals, including something from the sea at least once or twice a week.  Fatty fish like salmon is a particularly good source. Wild caught fish is best, but even farmed is better than no fish at all.  Oily fish contain EPA and DHA. Fish do not synthesize them. They obtain them from algae, plankton or other fish.

If you do that fish oil tablets should not be necessary.

Avoid vegetable oils high in omega-6.  Sunflower oil, corn oil, soybean oil, cotton seed oil.

Oils low in omega-6 are butter, coconut oil, lard, palm oil, olive oil.

Whether the oil is omega-6 or omega-3 seems to be more important than if the oil is saturated or unsaturated.

Hemp Seeds

I have bought Hemp Seeds in Hobart. At present hemp, according to AU food standards, is not sold as a food in Australia. Though this may change.

The hemp packet I bought said:

We insist that you only buy hemp seeds, protein powder or oil for external use or eat them in a country where it is legal.

By purchasing this product you agree to these terms. Thank you

This has no psychoactive amounts of THC (cannot get you high) and is legal to eat in North America, Europe and Asia. Please check and comply with your country’s food laws before use.

Hemp seeds are for sale in Health food shops. They are sold amongst the foods and packaged like a food.  According to the law they are not for sale as a food. 

100 gm of Hemp seeds

621 calories

31 gm protein

2 gm carbohydrate

3 gm fiber

54 gm fat 6 gm saturated fat, 7.3 gm monounsaturated fat, 40.6 gm polyunsaturated fat (9.2 gm Omega 3 and 30.9 gm Omega 6)

Hemp seeds contain over 30% fat.

They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).  They also contain gamma-linolenic acid.  Also the polyunsaturated oleic acid.

The oil from hemp seeds is 80% polyunsaturated fatty acids (good fats) and only about 10 % saturated fatty acids (bad fats).

A lot of the fatty acids from hemp oil are essential. The body does not produce them. They must be ingested.  Most health organizations agree that the human body needs a 3 or 4:1 balance of omega 6 over omega 3.  Is this ratio of Omega-6 to Omega-3 the best ratio? Why is this ratio the best ratio? Why are the polyunsaturated fatty acids called good fats and the saturated fatty acids called bad fats?  These questions about fat deserve more attention. It is coming. 

Hemp can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp foods.

Hemp seeds are good sources of the Vit Bs, Vit E , vitamin D, the minerals (manganese, phosphorus, magnesium, zinc, iron potassium, sodium, sulfur, calcium, copper) and dietary fiber phytosterols, chlorophyll, , and enzymes.

Hemp is a variety of cannabis. It is a fast growing plant. It was one of the first plants spun into usable fiber which was used in textiles and clothing. Today it is also used in paper, plastics, paint, body lotions, human food and animal feed. Most species of cannabis contain various amounts of the psychoactive THC.

Uses of hemp seeds.

Eaten raw. Snacked on with nuts, fruit or grains.

Ground into meal and added to anything baked. Can be added to baked foods before grinding. It will give crunch to final product.

Sprouted

Roasted. Can be added to muesli or granola or finger snack foods.

Made into a liquid such as hemp milk, hemp juice, hemp tea.

Hempseed oil has been used in China for 3000 years.

Hemp seeds and heart disease

Contain large amounts of the amino acid arginine.  In the body arginine produces nitric oxide which lowers blood pressure. 

Contains gamma-linolenic acid which decreases inflammation. This decrease in inflammation can benefit anybody with any disease involving inflammation.

Hemp seeds and the skin

Hemp seeds are rich in the essential fatty acids. Hemp seeds are a good source of polyunsaturated and essential fatty acids. They have about a 3:1 ratio of omega-6 to omega-3, which is considered in the optimal range.

Studies have shown that giving hemp seed oil to people with eczema may improve blood levels of essential fatty acids.

It may also relieve dry skin, improve itchiness and reduce the need for skin medication.

Plant based Protein

About 25% of calories in hemp seeds come from protein, which is relatively high. By weight hemp seeds contain same amount of protein as beef or lamb.  The protein contains all the essential amino acids. Including lysine which is rare from plants.

The protein is considered very digestible. More digestible than meat, eggs or milk. Better spectrum of proteins than soybeans with none of the oligosaccharides that cause stomach gas. 

Contains all 20 know amino acids including the 9 essential amino acids.  

Hemp seeds and PMS

Gamma-linolenic acid (high in hemp seeds) produces prostaglandin E1 which reduces effects of prolactin which decrease symptoms of PMS or menopause. 

Hemp seeds and digestion   

Hemp seeds contain both soluble and insoluble fiber (mainly in the shell).  Help decrease spikes in blood sugar, regulate blood cholesterol, aids removal of fecal matter, aid movement of food and water through the gut.

Conclusion  

Hemp seeds can be safely eaten. It is a healthy food suitable for snacking or adding to food to make the food slightly more interesting.  Hemp seeds contain largely protein and fat. There are no issues with the protein. The amount of fat raises questions about fat. Which fat is healthy? I need a  further look at this issue.

Wild rice is not rice

Wild rice is not rice. It looks like rice and grows like rice BUT is technically not rice at all.  Wild rice describes four different species of grasses, three of which are native to North America, and one to Asia.  It is the seed or the grain that is normally sold in shops then cooked and eaten. Today the grain is still gathered and harvested by Native Americans. Wild rice is now a delicacy in North America and hardly ever eaten in China except for the plant's stem which is eaten as a vegetable

Manchurian wild rice was once an important grain in ancient China. It is now very rare in the wild in China, and its use as a grain has completely disappeared in China, though it continues to be cultivated for its stems. The swollen crisp white stems of Manchurian wild rice are grown as a vegetable, popular in East and Southeast Asia. When I mention wild rice I am taking about the grains not the stem.

Wild rice, was depended on heavily by Native Americans, and was considered sacred to some tribes. Wild rice was extremely valuable to the Native Americans due to its accessibility and high nutritive value. Native Americans traditionally harvested wild rice from a canoe. They paddled into a stand of wild rice, bent the ripe grain heads and hit the grain heads with knockers and collecting the seed in the canoe.  It was important to the local indigenous communities culturally. Minnesota and  Wisconsin where named after the wild rice plant.

The Native Americans prepared it in various ways. They stewed the grains with deer broth and or maple syrup, made into stuffings for wild birds, or even steaming it into sweets like puffed rice, or rice pudding sweetened with maple syrup.

Because of its nutritional value and taste, wild rice increased in popularity in the late 20th century, and commercial cultivation began in the U.S. and Canada to supply the increased demand. In the U.S., the main producers are California and Minnesota and it is mainly cultivated in paddy fields. In Canada, it is usually harvested from natural bodies of water; the largest producer is Saskatchewan. Wild rice is also produced in Hungary and Australia.

 Today wild rice has gained attention due to its high antioxidant, protein, mineral, and vitamin content, almost all of which are considerably higher than traditional white rice.

Wild rice is high in protein, low in fat and high in dietary fiber. 100 gm of wild rice contains 21 gm of carbohydrates, 1.8 gm of dietary fiber, 0.34 gm of fat and 3.99 gm of protein. Wild rice has twice the protein and fiber of brown rice, but less iron and calcium.

Wild rice is also a good source of vitamins and minerals: Vitamin B1 5%, Vitamin B2 7%, Vitamin B3 9%, Vitamin B6 10%, Folate 7%, Vitamin E 2%, Iron5%, Magnesium 9%, Manganese13%, Phosphorous 12%, Zinc 14%.

The strong flavor and high price of wild rice mean that it is most often consumed in a blend with rice or other grains.

Cooking of wild rice

1 C of wild rice + 3C of water or broth.

Simmer for 45-55 minutes

Produces 3 1/2 C of cooked wild rice.

Cooking is similar to cooking of rice. Bring to the boil and then simmer until all liquid is absorbed. Cooking time will vary depending on grains used, pans and stove used. If grain is not tender when time is up, add more water and continue cooking. If grain seems cooked before time, drain excess liquid and stop cooking.  Soaking grains before cooking shortens cooking time. Cooked grains can be stored in the fridge and then reheated with a little water, eaten cold in salads or added to soups.

Health Benefits of Wild Rice 

Heart. There is no sodium which helps lower blood pressure. The dietary fiber removes bad cholesterol.

Digestion. The large amount of dietary fiber helps proper functioning of the GI tract. In theory there should be less constipation, diarrhea, gastric ulcers, hemorrhoids and colorectal cancer.

Weight loss. High fiber, high nutritional content and low calorie content mean it fills you up. Doesn’t fatten you up.

Antioxidants. Contains a lot of antioxidants. The theory behind antioxidants is that they are good for you. They neutralise free radicals. It is impossible to eat some antioxidants and directly witness the effect they have.

Proteins. The high protein content of wild rice is good for building muscles and other parts of your body. Wild rice is a plant that is high in protein.  Which can be important if your particular diet is low in non-plant based proteins.

The Mediterranean Diet

The Mediterranean Diet (MD) is commonly quoted or talked about. I am interested in: 

What exactly is it?

Is it healthy?

What diseases does it prevent or help manage?

The following information is taken from the Royal Australian College of General Practitioners. They would be happy to share this information. Their aim is to make people healthy. To educate the public. They would be happy if you read the following. 

One study looked at patients with a high risk of cardiovascular disease who were given a low fat diet or a Mediterranean Diet. After 5 years the patients on Mediterranean Diet had a 30% reduced risk of a cardiovascular event.

It has also been postulated that a MD helps:

·         lower the risk or mitigate the severity of type 2 diabetes

·         reduce the risk of colorectal, breast and other cancers

·         manage weight (despite high fat content).

According to the RACGP the MD comprises:

·         high monounsaturated (eg olive oil) to saturated (eg fatty red meat) ratio – at least 2:1

·         high intake of legumes

·         high intake of fruits and vegetables

·         high intake of grains and cereals

·         moderate quantities of fish, white meat and low-fat dairy

·         low to moderate consumption of red wine

·         low intake of red meat, processed meat and eggs

·         low intake of sweets, sweet desserts and sweet drinks.

To implement MD try doing the following things:

·         using olive oil instead of other oils/ fats for cooking and dressing salads and cooked vegetables

·         consuming vegetables with every meal (including leafy greens and tomatoes)

·         consuming 2–3 serves of fresh fruit per day

·         consuming legumes (cooked dried beans) 3 times per week (in salads, soups, casseroles, veggie burgers, falafel)

·         having 2–3 serves of fish or seafood per week (at least one oily fish such as salmon or sardines)

·         eating at least 3 serves of nuts per week (include walnuts and almonds)

·         choosing white meat (poultry without skin or rabbit) instead of fatty processed meats (sausages, burgers) and keep red meat portions small and lean

·         choosing natural (unsweetened) yoghurt as snack on most days

·         cooking regularly (at least twice a week) with tomato, garlic and onion, and aromatic/culinary herbs as a base for pasta sauces, casseroles and baked dishes.

To implement MD try decreasing consumption of:

·         cream, butter, margarine

·         processed meats (sausages, salami), fatty meats and poultry skin, deep-fried battered foods

·         carbonated and/or sugared beverages

·         pastries, cakes, sweet biscuits and lollies

·         processed savoury snacks (potato chips, savoury biscuits).

The MD is not a strict set of rules or a list of banned and forbidden foods.

A lot of people live around the Mediterranean but the diet called the MD is a diet loosely based on the traditional diet of Greeks and Italians.

It does seem to work. A lot of other studies have shown it leads to healthier people.

I would say that a healthy diet is preferable. The difficulty with saying that is that some people need a guide, a name, something to follow. To just say eat a healthy diet is too vague for too many people.

If you tell people to use olive oil instead of saturated fat then people have something they can do. They have something they can be proud of doing. Something that makes them healthier and makes them feel better. They feel good because they have followed the rules.