Could it be the sugar-sweetened beverage companies know that the reward system is activated by fructose, creating more compulsion to purchase?

The incidental side effect is an excessive fat accumulation in the liver, and our epidemic of NAFLD, Metabolic Syndrome, Prediabetes, Type 2 Diabetes. Could the priming of the opioid epidemic be associated?

The constant signaling from hyper palatable food barrage promotes grazing behavior, near continuous eating and chronically high levels of insulin.

Unfortunately, the brain’s perception of the nutrient value is distorted by synthetic flavors. The patient (squirrel) ends up over-consuming manufactured carbohydrate and manufactured fat in a combination that is highly obesogenic.

Wheat is the key ingredient in the American diet. Unfortunately, after being milled, it is seldom utilized in its whole form with its components intact. The wheat we consume is in the form of bread, pies, cakes, cookies, biscuits, spaghetti, cream of wheat, cereals, and other forms that have been treated, heated, fractioned, and fragmented. Is consuming refined grains harmful? In this article, we expound on this.

1. What are refined grains?

Almost every nutrition expert agrees that refined carbs should be limited. However, they are still the main source of dietary carbs in many countries.

What Are Refined Carbs?

Refined carbs are also known as simple carbs or processed carbs.

There are two main types:

• Sugars: Refined and processed sugars, such as sucrose (table sugar), high fructose corn syrup, and agave syrup.
• Refined grains: These are grains that have had the fibrous and nutritious parts removed. The biggest source is white flour made from refined wheat.

Refined carbs have been stripped of almost all fiber, vitamins, and minerals. For this reason, they can be considered “empty” calories. They lead to rapid spikes in blood sugar and insulin levels.

They are also digested quickly and have a high glycemic index. This means they lead to rapid spikes in blood sugar and insulin levels after meals. Eating foods high on the glycemic index has been linked to overeating and increased risk of many diseases.

Sadly, sugars and refined grains are a very large part of the total carbohydrate intake in many countries. The main dietary sources of refined carbs are white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals, and added sugars. They are also added to all sorts of processed foods. Refined Grains Are Much Lower in Fiber and Micronutrients

How do grains get refined?

Whole grains consist of three main parts;

• Bran: The hard outer layer containing fiber, minerals, and antioxidants.
• Germ: The nutrient-rich core containing carbs, fat, protein, vitamins, minerals, antioxidants, and plant compounds.
• Endosperm: The middle layer contains mostly carbs and small amounts of protein.

The bran and germ are the most nutritious parts of whole grains. They contain high amounts of many nutrients, such as fiber, B vitamins, iron, magnesium, phosphorus, manganese, and selenium.

During the refining process, the bran and germ are removed, along with all the nutrients they contain. This leaves almost no fiber, vitamins, or minerals in the refined grains. The only thing left is rapidly digested starch with small amounts of protein. Whole grains are very high in dietary fiber.

That being said, some producers enrich their products with synthetic vitamins to make up for some of the loss in nutrients. Whether or not synthetic vitamins are as good as natural vitamins has long been debated. However, most people will agree that getting your nutrients from whole foods is always the best choice.

Diets high in refined carbs also tend to be low in fiber. Low-fiber diets have been linked with an increased risk of diseases like heart disease, obesity, type 2 diabetes, colon cancer, and various digestive problems.

2. The Effect of refined grains on your health

Abdominal Fat – Consuming mainly refined grains may increase your visceral adipose tissue, a type of fat found around your organs that may eventually lead to diabetes and heart disease; according to a study carried out, participants who consumed at least three servings of whole grains per day had approximately 10 percent less VAT than people who consumed only refined grains.

Overeating and Increase the Risk of Obesity- A large portion of the population is overweight or obese. Eating too many refined carbs may be one of the main culprits. Because they are low in fiber and digested quickly, eating refined carbs can cause major swings in blood sugar levels. This can contribute to overeating. This is because foods high on the glycemic index promote short-term fullness, lasting about one hour. On the other hand, foods that are low on the glycemic index promote a sustained feeling of fullness, which lasts about two to three hours.

Heart Health-Consuming refined grains instead of whole grains may result in atherosclerosis, or thickening of the arteries, which is a risk factor for heart disease. Another study found the bran component of whole grains, which is no longer present in refined grains, maybe the most protective against heart disease, as study participants who consumed the most added bran had the lowest risk for heart disease.

Diabetes-People who consume fewer whole grains and more refined grains have a higher risk for diabetes. Studies show that high consumption of refined carbs is linked with insulin resistance and high blood sugar levels. These are some of the main symptoms of type 2 diabetes. This may be in part due to the lower fiber, magnesium, and vitamin E content of refined-grain foods, as these nutrients are decreased when whole grains are refined.

Mortality-While fiber from whole grains may be protective against early mortality, the same is not true with fiber from refined grains. The fiber in refined grains comes from the endosperm of the grain, which doesn’t contain many nutrients, while the fiber in whole grains also includes fiber from the bran and germ of the grain, which have a higher nutrient content. The beneficial effects of whole grains may be due to more than the fiber contained in these grains.

3. Why are refined grain products harmful?

Refined grains and their food products are substandard foods for several reasons:

• They are excessively starchy and high in gluten.
• They are practically devoid of natural fiber.
• There can be up to approximately 25 different chemicals that are added to refined grains and bread products.
• Grains are fumigated.
• Bleaching chemicals are used.
• Artificial colorings and flavorings are used.
• They are nutritionally imbalanced.
• Because refined grain products are nutritionally imbalanced, they are responsible for contributing to several degenerative diseases. Calcium leaching from the bones and teeth occurs because of the altered phosphorous-calcium balance in these products. Sugar and refined grain products are primarily responsible for tooth decay in this country, as well as being the major cause of brittle bones in the elderly.

4. What are some Healthy Gluten-Free Whole Grain Alternatives?

• Amaranth
• Buckwheat
• Corn
• Millet
• Oats
• Quinoa
• Rice
• Wild Rice

5. To take, or not to take, refined grains?

In the US, the familiar white flour, which is the result of the modern refining process, is 72% extraction. This means that it has lost 28% of the bulk of the wheat, including half or more of many of the crucial nutrients. It would be prudent to cut down on refined flour products and instead opt for whole grains.

Eating a lot of refined carbs can have many negative health effects. However, not all carbs are bad. Some carbohydrate-rich, whole foods are extremely healthy. These are great sources of fiber, vitamins, minerals, and various beneficial plant compounds. Some healthy carb-rich foods include vegetables, fruit, legumes, root vegetables, and whole grains, such as oats and barley. Unless you are following a carb-restricted diet, there is absolutely NO reason to avoid these foods just because they contain carbs.

References

1. Healthline (2017): Refined Carbs Are Bad For You. Retrieved from https://www.healthline.com/nutrition/why-refined-carbs-are-bad#section1

2. SF Gate (2018): The Health Side Effects of Refined Grains. Retrieved from https://healthyeating.sfgate.com/health-side-effects-refined-grains-3064.html

3. NCBI (2019): Perspective: Refined Grains and Health: Genuine Risk, or Guilt by Association? Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520038/

4. Food Matters (2011): Why Refined Grains Are Harmful + 8 Gluten-Free Whole Grain Alternatives. Retrieved from https://www.foodmatters.com/article/why-refined-grains-are-harmful

5. Sott (2019): Why Refined Grains Are Harmful. Retrieved from https://www.sott.net/article/226260-Why-Refined-Grains-Are-Harmful

Contrary to previous research findings, refined grain consumption is not associated with any of the adverse health effects it has been linked to, such as obesity, heart disease, and diabetes. This is according to a new study from the Healthy Lifestyles Research Center at Arizona State University (ASU) published in Advances in Nutrition. The researchers note that what counts is the number of consumed calories, not so much their source. Should you totally do away with refined grains? In this article, we will discuss finding a balance.

1. Whole grains vs. regular grains: What’s the difference?

Whole grains provide a variety of healthy nutrients and are naturally low in fat.

Both refined grains and whole grains are important in your diet. Whole grains are important for health since they provide fiber and essential vitamins. Enriched/refined grains provide fiber too, and 39 percent of the dietary fiber Americans eat comes from refined grains. As a population, US consumers still fall far short of reaching their daily goals for fiber as it were.

Eliminating enriched grain products will result in nutrient shortfalls. Refined grain foods that have been enriched and/or fortified help to alleviate shortfalls, including B vitamins, folic acid, thiamin, niacin, riboflavin, and iron. An example is that enriched grains are the largest contributor to folic acid in the American diet. Folic acid is key in preventing neural tube birth defects.

What are the different types of grains?

Also called cereals, grains and whole grains are the seeds of grasses cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.

1. Whole grains. These unrefined grains haven’t had their bran and germ removed by milling; therefore, all of the nutrients remain intact. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium, and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.
2. Refined grains. In contrast to whole grains, refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread, and degermed cornflower. Many pieces of bread, cereals, crackers, desserts, and pastries are made with refined grains, too. These processed foods will not keep your blood sugar levels steady, which is why you will be hungry again soon after consumption.
3. Enriched grains. Enriched means that some or many of the nutrients that are lost during processing are added back in later.

Most refined grains are enriched. Many enriched grains are also fortified — meaning nutrients that don’t occur naturally in the food are added — with other vitamins and minerals, such as folic acid and iron. Enriched grains lack fiber and are not an optimal choice because while they have traces of nutrition, many important vitamins and nutrients are lost during processing.

Opt for whole grains

Chances are you eat lots of grains already. But are they the healthiest kind? If you’re like most people, you’re not getting enough whole grains in your diet. Aim to choose whole grains for at least half of all the grains you eat. Examples of whole grains include:

1. Barley
2. Brown rice
3. Buckwheat
4. Bulgur (cracked wheat)
5. Millet
6. Oatmeal
7. Popcorn
8. Whole-wheat bread, pasta, or crackers
9. Wild rice

It’s not always easy to tell which grains are in a particular product, especially bread. For instance, brown bread isn’t necessarily whole wheat — the color may come from added coloring. If you’re unsure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word “whole” on the package, and ensure whole grains appear among the first items in the ingredient list.

How to enjoy more whole grains in your diet

Try these tips to add more whole grains to your meals and snacks:

1. Enjoy breakfasts that include whole-grain cereals, such as bran flakes, shredded wheat or oatmeal.
2. Substitute whole-wheat toast or whole-grain bagels for plain. Substitute low-fat bran muffins for pastries.
3. Make sandwiches using whole-grain bread or rolls. Swap out white flour tortillas with whole-wheat versions.
4. Replace white rice with kasha, brown rice, wild rice, or bulgur.
5. Feature wild rice or barley in soups, stews, casseroles, and salads.
6. Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
7. Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.

To eat, or not to eat, refined grains?

It is recommended that you increase your consumption of whole grains without drastically reducing your refined grain intake. You can enjoy up to six or seven servings per day of refined grains without increasing your risk for coronary heart disease, Type 2 diabetes, hypertension, or premature death.

A lot of products will contain both whole grains and refined grains. In these cases, the placement of the whole grain or whole grain flour on the ingredients list indicates the relative amount in the product. If you’re looking for a mostly whole-grain product, the whole-grain or whole-grain flour should be either first on the ingredients list or high up, according to the Dietary Guidelines (and certainly before any refined-grain flour). Foods made from at least 50 percent whole-grain ingredients by weight may have a whole grains claim on the label, per the Dietary Guidelines. It’s a good idea to also peek at the nutrition facts to see how much fiber and protein are in the product if you want to make sure you’re getting some nutrients, even though a product contains both whole and refined grains.

So do you actually need to worry about refined carbs?

Ultimately, most of us could probably stand to eat fewer refined grains and more whole grains. At a minimum, the Dietary Guidelines recommend getting at least half of your grains from whole grains. The average refined grain intake, though, is “well above” recommended limits among men and women in most age groups. In contrast, the average whole-grain intake is “far below” the recommended amount, according to the Dietary Guidelines.

So if you notice that your own diet leans pretty heavy towards refined carbs and you want to incorporate more whole grains into your diet, you can swap out refined grains for whole-grain versions where you can—such as brown rice instead of white rice and 100 percent whole-wheat bread instead of wheat bread or white bread.

Certainly, eating a few refined grains every day, along with a healthy diet and at least half of your grain intake as whole grains, is fine. Everyone needs treats and sweets in their life to enjoy and enhance eating pleasure, for celebration, and for many other reasons. Just make sure whole grains get invited to the party, too.

References

1. Choose My Plate: What foods are in the Grains Group? Retrieved from https://www.choosemyplate.gov/eathealthy/grains

2. Self (2019): What Exactly Are Refined Carbs? Retrieved from https://www.self.com/story/what-are-refined-carbs

3. The Mayo Clinic (2019): Whole grains vs. regular grains: What’s the difference? Retrieved from http://diet.mayoclinic.org/diet/eat/whole-grains-vs-regular-grains?xid=nl_MayoClinicDiet_20160421

The carnivore diet has been praised to achieve stunning results in a very short period. What about it causes such change? It is said that the people who could benefit the most from an all-meat carnivore diet are those with some already existing autoimmune disorders, allergies, severe inflammatory diseases like arthritis, depression, or IBS. Going carnivore can be a very effective way of going through a short phase of healing the gut and regaining intestinal lining, which will help to deal with future exposures. In this article, we discuss why this diet has such big wins.

1. The Carnivore Diet Mimics Fasting

Protein is known to be very satiating, which fills you up and sends signals to your brain that you’ve consumed enough food. It follows that people report not feeling very hungry and start eating less frequently when they get onto an all-meat diet.

The monotony of eating the same thing every day may lead to a decrease in the amount of food you eat. This may result in unintentional caloric restriction. Caloric restriction sets off a number of processes. When caloric intake drops, the concentration of insulin, insulin-like growth factor 1 (IGF-1), and growth hormone are significantly reduced. This condition triggers autophagy, which literally means “self-eating”—an internal process of cleaning up old cells and repairing damaged ones. Autophagy is also induced during fasting.

This may be why caloric restrictions so effective at reducing inflammation and alleviating symptoms of autoimmune disease. Naturally, the caloric restriction also results in weight loss. These are arguably the main reasons that people seem to be drawn to the carnivore diet. It is important to note that these effects can also be achieved through simple caloric restriction.

2. The Carnivore Diet is the Best Way to Reverse Insulin Resistance

Insulin resistance is an energy overload problem, whereby your cells become unresponsive to insulin’s action. They refuse to convert more energy into the cells and thus insulin levels remain persistently high. Insulin resistance is related to almost every chronic disease.

The carnivore diet is the most effective way to reverse insulin resistance because:

• It cuts out the highly glycemic carbohydrates which power your body off of ketones and increases insulin sensitivity.
• Cutting off of fructose also increases insulin sensitivity.
• Certain plant antinutrients like lectins can bind to insulin receptors and make you more insulin resistant. Eliminating plants from your diet eradicates this issue.
• The intermittent fasting that often accompanies the carnivore diet also increases insulin sensitivity. 

3. It Is a Low-Residue Diet

Residue can be defined as the undigested food that makes up stool. A low-residue diet is one that limits high-fiber foods like whole grains, nuts, seeds, fruits, and vegetables. It is often prescribed for people with inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) to alleviate symptoms like diarrhea, bloating gas, and abdominal pain.

Meat is made primarily of protein and fat, which are absorbed high up in the GI tract, leaving little residue leftover to irritate or inflame the gut. In other words, an all-meat diet is effectively a very low-residue diet and gives the gut a rest.

4. It is an elimination diet

The carnivore diet works like an intense elimination diet – you eliminate all the potential foods and allergens from your diet that may potentially be causing some gastrointestinal stress, weight gain, brain fog, autoimmune disorders or bloating.

By removing all the “danger foods”, you allow your body to take a break from the chronic bouts of nutritional inflammation and that allows you to function more optimally. If you’re not putting in inflammatory stuff into your gut, then your body has the opportunity to start healing itself.

Constantly consuming processed foods, trans fats, allergens, and environmental toxins damage the intestinal lining of your gut wall, which eventually leads to intestinal permeability or leaky gut. This may lead to undigested food particles entering the bloodstream. This condition promotes brain fog, GI disorders, and more inflammation.

According to the father of modern medicine Hippocrates “All disease begins in the gut”. Your gut can be referred to as the second brain as it connects the nervous system and brain with the rest of the body. As the majority of your immune system is located in the gut, keeping it gut health is essential for overall longevity.

The elimination diet reduces some foods and environmental stressors that could potentially damage the gut and cause inflammatory responses. We will look at the most common ones:

• Gluten and grains are responsible most for leaky gut, arthritis, bloating, IBS, brain fog, diabetes, and weight gain. Avoid bread, pasta, cereal, pastries, oatmeal, cookies, etc.
• Legumes and beans can lead to intestinal permeability by promoting digestive issues and bloating. Peanuts and soybeans are also categorized as legumes.
• Nightshade vegetables like tomatoes, eggplants, cucumbers, potatoes, and peppers have a lot of lectins which are compounds that attach sugar molecules to proteins and damage the gut walls again…
• Eggs, fish, shellfish, nuts, and seeds aren’t unhealthy foods quite the opposite but they may cause some allergic reactions in some people
• Dairy is a potential allergen and it’s also pro-inflammatory that tends to promote skin disorders, weight gain, and inflammation. Avoid commercial pasteurized milk and limit your cheese consumption.

5. The Carnivore Diet can get you into ketosis

If you’re eating large amounts of meat but are only eating once or twice a day and adding extra fat to the meat, your diet is likely ketogenic. A ketogenic diet is a high-fat, moderate-protein diet.

While the carnivore diet does not have strict ratios, it’s likely that some of the benefits that come with eating meat alone are due to the body being in a state of ketosis.

Ketosis has been known to be helpful in conditions including multiple sclerosis, diabetes, and neurological conditions like Parkinson’s disease and Alzheimer’s.

5. The Carnivore Diet Changes the Gut Microbiota

Changing to an all-meat diet can also swiftly alter the gut microbiota. A 2014 study found that putting healthy human volunteers on an animal-based diet resulted in significant changes to the gut microbiota in less than 48 hours. The animal-based diet increased the abundance of bile-tolerant organisms and decreased the levels of microbes known to metabolize different plant fibers.

The gut microbiota has been linked to virtually every chronic inflammatory disease that has been studied, so it’s no surprise that an intervention that drastically changes the gut microbiota could have significant implications for health.

6. Happy tummy, happy life

Once you get your digestion in order, your entire life will change as you’ll be able to liberate yourself from the chronic inflammation most people are suffering from.

All disease does begin in the gut and to get better you need to allow your body to self-repair and self-renovate itself.

An all meat carnivore diet can work as a short-term fix for promoting intestinal rebuilding but you’d be much better off by still eating at least some plants, vegetables, and different hormetic foods. The best remedy would be a fasting-focused lifestyle that revolves around periods of eating and fasting. This is sure to promote general health, longevity, and keep inflammation in check.

Much remains to be discovered about how eating meat only impacts our health. However, if you’re struggling with autoimmune diseases, obesity, diabetes or psychiatric issues, it is definitely worth a try. Going on a carnivore diet as a short-term experiment is sensible and safe.

References

1. Simland (2018): Why Does the Carnivore Diet Work. Retrieved from http://siimland.com/why-does-the-carnivore-diet-work/

2. Carnivore Aurelius(2019): Carnivore Diet | 16 Reasons It Works. Retrieved from https://carnivoreaurelius.com/carnivore-diet/

3. Chris Kessler (2019): The Carnivore Diet: Is It Really Healthy? Retrieved from https://chriskresser.com/the-carnivore-diet-is-it-really-healthy/

4. Nutrita (2019): The Ultimate Guide to the Carnivore Diet. Retrieved from https://nutrita.app/guide-to-the-carnivore-diet/

In the quest to understand the causes and early symptoms of diabetes and other chronic diseases, metabolic inflammation often comes up. What is it, and what is its role in the early onset of these diseases? This article delves into the definition of the term, its presentation, and likely effects.

1. What is metabolic syndrome?

The occurrence of metabolic syndrome has been on the rise in both developed and developing countries. It can be described as a group of disorders including glucose intolerance, central obesity, hypertension and lipid malfunctions present in various forms, depending upon the combination of the different components of the syndrome. Metabolic syndrome has been generally accepted to increase the risk for the development of Type 2 diabetes, cardiovascular disease, stroke, and cancer.

2. What is Inflammation?

Inflammation is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants, and is a protective response involving immune cells, blood vessels, and molecular mediators. Immune signaling molecules called cytokines orchestrate inflammatory response when the harmful stimuli are detected. The inflammatory responses caused by both pathogens and wounding can cause damage to cells and tissue which in turn can induce further inflammatory responses.

The primary duty of inflammation is to isolate or rapidly destroy the underlying source of the disturbance, remove damaged tissue and then restore tissue homeostasis. Excessive inflammation can have adverse effects, resulting in collateral damage and disease.

3. Inflammation and metabolic syndrome

Metabolism can be described as the whole range of biochemical processes that occur within a living organism. Without a doubt, the relationship between inflammation and metabolism is complex. Several explanations have been proposed to explain the origin of the metabolic syndrome. Some consider an initial insulin-resistant state progressing to the other components, while others view obesity as the main initiator of the syndrome.

More recently, the chronic low-grade inflammatory condition that often accompanies the metabolic syndrome has been implicated as a major factor both at the beginning of the metabolic syndrome and its associated pathophysiological consequences.

The inflammatory state that accompanies the metabolic syndrome does not completely fit into the classical definition of acute or chronic inflammation as it is not accompanied by infection; there is no massive tissue injury and the dimension of the inflammatory activation is also not large. It is therefore often called ‘low grade’ chronic inflammation or ‘meta-inflammation’, meaning metabolically-triggered inflammation or even ‘para-inflammation’ an intermediate state between basal and inflammatory states. Whatever the term used, the inflammatory process that characterizes the metabolic syndrome has its own unique features but its causes are far from being fully understood.

4. Inflammation and its outcomes

Despite it being an essential response to infection and tissue injury, inflammation has also been associated with several pathological processes. Excessive acute inflammation causes tissue damage and non-resolving inflammation leads to chronic tissue malfunction, suggesting a delicate balance between the rapid and effective response to distresses in tissue homeostasis and the collateral damage on tissue function.

As a cluster, obesity, raised fasting plasma glucose, high cholesterol and hypertension comprise the metabolic syndrome. We will have an in-depth discussion on some of these conditions in relation to metabolic inflammation:

            4.1 Obesity

Obesity is characterized by a low-grade chronic state of inflammation in which the level of pro-inflammatory cytokines such as TNF-α, IL-6, and CRP are increased. It is a state in which there is an over-accumulation of subcutaneous and/or abdominal adipose tissue.

This adipose tissue is no longer considered inert and mainly devoted to storing energy; it is emerging as an active tissue in the regulation of physiological and pathological processes, including immunity and inflammation. Adipose tissue is also implicated in the development of chronic metabolic diseases such as type 2 diabetes mellitus or cardiovascular disease.

Obesity can, therefore, be caused by inflammatory and metabolic diseases. Diet or dietary patterns as well as play critical roles in obesity and other pathophysiological conditions. It is therefore recommended for one to have a healthy diet and other nutrients that are generally considered to be beneficial.

              4.2 Type 2 Diabetes Mellitus

Diabetes Type 2 is a disease of insulin resistance, where people produce too much insulin and their receptors don’t work. They become insulin resistant and the inflammation arises from excessive insulin.

It has been known for a while that there are higher levels of inflammation in the bodies of individuals with type 2 diabetes. The levels of certain inflammatory chemicals called cytokines are much higher in people with type 2 diabetes than in people who do not have diabetes.

The development of Type 2 diabetes is to a large extent driven by obesity and inactivity. Excess body fat, especially in the abdomen, leads to continuous (chronic), low levels of abnormal inflammation that alters insulin’s action and production. Chronic levels of free fatty acids and glucose as a result of insulin resistance induce further inflammation, which results in increased cell death and impaired insulin secretion. This, in turn, prompts the progression from obesity and insulin resistance to full-blown Type 2 Diabetes.

As type 2 diabetes starts to develop, the body becomes less sensitive to insulin and the resulting insulin resistance also leads to inflammation. A vicious cycle can result, with more inflammation causing more insulin resistance and vice versa. Blood sugar levels creep higher and higher, eventually resulting in hyperglycemia and other more serious effects of T2DM.

               4.3 Atherosclerosis

Heart disease is currently one of the major causes of morbidity and mortality facing humanity. Such a paradigm shift in disease patterns over the last century has been facilitated by the alarming global incidence of obesity and type 2 diabetes. Lately, there is an increasing focus on inflammation as one of the key factors in the pathophysiology of these disorders.

Early metabolic abnormalities that include weight gain, insulin resistance, and prehypertension and irregular blood lipid levels seem to have a complex relationship with diseases of the cardiovascular system.

Obesity increases the chances of diabetes, high blood pressure, pro-thrombotic state, and abnormal lipid presence. While inflammation and insulin resistance have direct antagonistic effects on the cardiac muscle, these metabolic irregularities as a whole lead to cardiovascular problems; warranting a multifaceted therapeutic and precautionary method of approach for the ‘Cardiovascular Metabolic Syndrome’ holistically.

              4.4  Non-alcoholic Fatty Liver Disease

Non-alcoholic Fatty Liver Disease is the predominant cause of liver disease. Its prevalence reaches 30% of the population and up to 75–100% in people with obesity. Different degrees of severity characterize this disease. A great majority of patients do not display any symptoms. However, nearly 20% eventually progress to develop chronic hepatic inflammation which can lead to early hypertension, cirrhosis, cancer of the liver, and increased mortality.

NAFLD is linked to overweight or obesity, Insulin resistance ( in which your cells don’t take up sugar in response to the hormone insulin), high blood sugar (hyperglycemia, indicating prediabetes or type 2 diabetes) and high levels of fats, particularly triglycerides, in the blood.

Although this is one of the most prevalent metabolic anomalies in humans, what triggers the inflammation has remained elusive.

5. What then can be done?

The appearance of chronic diseases such as type 2 diabetes, atherosclerosis, non- alcoholic liver diseases, and gout seems to be fairly recent. Taking into account the generally late onset of these diseases in the life of an affected individual, the causes and effects of the inflammation-induced metabolic disease need to be looked at in-depth considering increased life expectancy and the Western lifestyle.

Understanding inflammation as a critical component of metabolic syndrome can shed some light on what metabolic inflammation is and how it very likely plays a significant role in the onset of these chronic diseases. In turn, care can be taken to prevent or arrest metabolic inflammation before it causes serious harm.

References

1.   NCBI ( 2007): Cardiovascular metabolic syndrome – an interplay of, obesity, inflammation, diabetes, and coronary heart disease. Retrieved from. https://www.ncbi.nlm.nih.gov/pubmed/17391148

2.   Current Research in Nutrition and Food Science (2015): Inflammation and Metabolic Syndrome- An Overview. Retrieved from http://www.foodandnutritionjournal.org/volume3number3/inflammation-and-metabolic-syndrome-an-overview/

3.    NCBI (2011): Inflammation and the Metabolic Syndrome. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210244/

4.    NCBI (2013): Obesity, Inflammation, and Diet. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819692/

5.    WebMD: Diabetes and Inflammation. Retrieved from https://www.webmd.com/diabetes/type-2-diabetes-guide/inflammation-and-diabetes#1

6.   Wikipedia: Inflammation. Retrieved from https://en.wikipedia.org/wiki/Inflammation

If type 2 diabetes were an infectious disease, it is said we would be in the midst of an epidemic. This problematic disease is striking an ever-growing number of adults. With the rising rates of childhood obesity, it has become more common in youth, especially among certain ethnic groups. The good news is that prediabetes and Type 2 Diabetes are largely preventable. About 9 in 10 cases in the U.S. can be avoided by making lifestyle changes. These changes can also lower the chances of developing heart disease and some cancers. In this article, we will look at diet as a means to prevent and regulate T2DM.

1. How does what you eat affect you?

According to the Centers for Disease Control and Prevention, one out of every three American adults has prediabetes; that is 86 million people. Without intervention, up to one-third of them will go on to develop type 2 diabetes within five years

Is everything lost? Not at all! Lifestyle changes can help. While excess body fat is a recognized risk factor for diabetes (and weight loss is an important way to lower risk), specific diet patterns and foods seem to decrease or increase risk, independent of weight. The latest research suggests that diabetes risk (as well as the risk of heart disease and stroke) is largely influenced not by single nutrients but by specific foods and overall diet patterns.

Poor diet quality may influence weight and metabolic risk independent of calories: Different types of foods have different effects on satiety, glucose-insulin responses, liver fat synthesis, fat-cell function, craving and reward responses in the brain, and the creation of visceral fat.

2. So, which foods lower the risk of getting Type 2 Diabetes?

We will discuss in some detail everyday food that might either aid in the prevention of diabetes or accelerate your progress towards it. When you are making the decision of what to eat, choose wisely.

1. Choose high-fiber, slow-release carbs

Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates—also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.

2. Eat more plant foods.
   Minimally processed plant foods such as fruits, non-starchy vegetables, legumes, and nuts/seeds are consistently linked to better cardio-metabolic outcomes, including decreased diabetes risk.
3. How about proteins?
   While they have been studied to different extents, meat, poultry, eggs, fish, and dairy protein sources appear to impact diabetes risk differently.

In their 2011 meta-analysis, Pan and colleagues determined that red meat consumption, particularly processed red meat, is associated with an increased risk of type 2 diabetes and suggested that substituting one serving of nuts, low-fat dairy, and whole grains per day for one serving of red meat would lower diabetes risk by 16% to 35%.

4. Are fats bad for you?
Most research on fats typically looks at their impact on cardiovascular, not diabetes, risk, and fats’ association with diabetes risk is in need of clarification. Recent evidence suggests that the quality of fats consumed in the diet is more important than the total quantity of dietary fat. Some researchers point out that the source of fat is important, and possibly confounding, in studies looking at total fat intake and health effects. Although some results are controversial, it’s important to be aware of and keep an eye on emerging research. Some recent study findings include the following:

• A Mediterranean dietary pattern, which is relatively high in monounsaturated fats, may help prevent type 2 diabetes.
• High vegetable fat intake may decrease type 2 diabetes risk in females.
• Intake of high-fat, but not low-fat, dairy products is associated with a decrease in type 2 diabetes risk.
• EPA+DHA seems to provide neither harm nor benefits with regard to diabetes development. The omega-3 fatty acid ALA (alpha-linolenic acid) may be associated with modestly lower risk.10

Since fat is calorically dense (9 kcal/g as opposed to 4 kcal/g for protein or carbohydrate), it’s often the focus of weight-loss diets.

5. Should you take beverages?
   What to drink is a choice we make every day. It is important to get into healthy drinking habits.

• 100% fruit juices are generally considered safe, as long as the serving is kept to one a day.
• Both coffee (caffeinated and decaffeinated) and tea are associated with a lower risk of diabetes.
• There’s strong evidence that moderate alcohol use is associated with lower diabetes risk across diverse populations, but people who don’t currently drink alcohol shouldn’t be encouraged to do so, and drinkers should limit themselves to up to two drinks per day for men and one to 1.5 for women.

3. So, In Summary…..

Eat more

• Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados
• Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices
• High-fiber cereals and bread made from whole grains
• Fish and shellfish, organic chicken or turkey
• High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt

Eat less

• Trans fats from partially hydrogenated or deep-fried foods
• Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
• White bread, sugary cereals, refined pasta or rice
• Processed meat and red meat
• Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

4. How to eat healthy on a normal diet

It is easier to adopt a healthy eating lifestyle than to go on a diet. A good dietary pattern to lower diabetes risk would limit red and processed meats, refined grains, sweets and Soda, and emphasize plant foods like whole grains, nuts, fruits, and leafy green vegetables. Evidence supports including coffee, tea, yogurt, vegetable fats, and possibly cheese.

Working with a dietary pattern instead of focusing on individual nutrients or “superfoods” (or vilifying particular food groups) allows greater flexibility for you. It lets you choose foods you like at times that are convenient for you.

Given the health advantages of plant foods like leafy greens and whole grains and their association with reduced diabetes risk, you should ensure your diet pattern includes a healthy serving of them at all times.

References:

1. Today’s dietician (2017): Diabetes Management & Nutrition Guide: Foods and Eating Patterns for Diabetes Prevention. Retrieved from https://www.todaysdietitian.com/newarchives/0717p40.shtml

2. Harvard School of Public Health (2019): Simple Steps to Preventing Diabetes. Retrieved from https://www.hsph.harvard.edu/nutritionsource/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/

3. Health Guide (2018): The Diabetic Diet. Retrieved from https://www.helpguide.org/articles/diets/the-diabetes-diet.htm

About us:

Our mission and beliefs:

Mission:

Our protocol offers real hope and transformational change to patients who would otherwise be consigned to a lifetime of medications, doctor’s visits, and suffering.

Beliefs:

We believe the health of the individual is the fundamental unit of the health of the community.

We expose misaligned incentives and return the power of health to the individual.

We believe empowered individuals change their communities.

We are citizen scientists and choose the health span, not just the life span.

If you are overweight, obese, prediabetic, or have type 2 diabetes, this protocol is for you.

Only 12.2 per cent of American adults are now metabolically healthy.  Eighty-six million adults in the U.S. have prediabetes, and 70% of these individuals will eventually develop diabetes.  Being overweight or obese is the main factor in the progression of diabetes.

The best way to reverse diabetes is not to get diabetes in the first place because your chances of heart disease, cancer, and death are increased even as a prediabetic.

Our protocol offers real hope and transformational change to patients who would otherwise be consigned to a lifetime of medications, doctor’s visits, and suffering.  Welcome to ReverseDiabetes.md

Why we care.

We own and operate chronic care health-related companies, but we also own and operate restaurants.  We have been fascinated with the intersection of health, dietary intake, and lifestyle.  We view nutrition as a program, or a subroutine, that informs and instructs the body to a specific action.  A corrupted program leads to a corrupted outcome.

Our clinics evaluate and treat several thousand patients annually for chronic and acute pain in an urban setting where access to high-intensity healthcare is readily available through several large academic centers and government-sponsored outreach clinics. Unfortunately, despite the availability of cutting-edge medical treatment, individual and population health continues to decline year over year.  Over 90% of our patients have untreated metabolic syndrome, and over 80% have undiagnosed prediabetes or diabetes type 2.  The symptom of pain is the final common pathway for the human body to signal impending tissue damage, and most patients avoid contact with the health delivery system until they develop a symptom that they can no longer ignore.  Unfortunately, our clinical practice is not unique; pain is the leading reason for patients seeking medical care and is one of the most disabling, burdensome, and costly conditions in the US. Overall, pain care/treatment and lost productivity cost $635 billion per year.  The common nexus between metabolic syndrome and chronic pain is the hyperinflammatory state or metal inflammation.

As we have treated this patient population over the last 20-plus years, we have discovered some common threads that trouble us.  About 80% of the patients have either obesity, prediabetes, or diabetes, with the vast majority remaining undiagnosed.  More than half of these patients go on to have significant expensive complications, and about 20% eventually require dialysis. By 2026 the Medicare system will be so overwhelmed with the diseases of metal inflammation, Medicare will literally run out of money.  We must engage individual patients in improved health outcomes in order to change the community.  We have less than 7 years.

We are passionate about returning this patient population to health by avoiding bariatric surgical procedures, which are costly and carry significant risks of organ injury, death, and long-term disability.  We have found that academic institutions avoid this population until extraordinary and expensive complications set in, requiring hospitalization.  It is our opinion that there is a fundamental cultural disconnect between the ivory tower of the institutions and the actual communities where these patients reside.  This cultural disconnect prevents patient engagement in lifestyle changes.  Additionally, the Medicaid system does not reimburse for lifestyle and dietary modification for obesity but does reimburse for bariatric surgery.

The overwhelming marketing from processed food manufacturers targets the urban minority communities with disingenuous messaging, suggesting health benefits for obesogenic foods.  This combined with supplemental nutrition benefits and game theory, promotes the hyper-consumption of farmer-subsidized high fructose corn starch as well as industrial seed oils.  It is our opinion that the overconsumption of hyper-palatable, nutritionally deficient food is a major contributor to reduced academic success, reduced employment opportunities, increased incarceration rates, and progression of metabolic dysfunction.  It is a root cause of social and economic disparity.

Why we are personally passionate:

Ami Grimes

I was slowly gaining weight and found that it was difficult to return to my ideal weight. Even though no one would consider me outwardly obese, my body percentage fat was slowly climbing, and as my biomarkers for autoimmunity became positive (lupus antibodies and elevated CRP), I developed clinical symptoms of a hyper-inflammatory state.  I had a history of severe endometriosis with its associated abdominal pain, which had brought me to the emergency room and operating room on multiple occasions.

As I journeyed my way back, it became painfully clear that standard medical care was merely a treatment of symptoms and failed to address the root cause.  At one time, medicine had provided life-altering disease-specific cures and preventions when diseases could be easily identified due to infectious causes or other traumatic events.  Once the dietary information (our largest daily physical input) presented to our bodies was corrupted, everything changed.  The system-wide effect of multiple variables has resulted in a focus on symptom management rather than disease reversal.

Gurpreet S Padda, MD

I lost my father to undiagnosed prediabetes; he had lived a healthy lifestyle in India but inexplicably gained about a pound of weight per year after arriving in the united states, no matter what exercise or diet he tried.  My father was a scientist, both a statistician and a physicist, and he was highly disciplined.  Like so many other people, he relied on the federal government’s healthy eating guidelines, shifting to a “healthy” low-fat diet and abandoning saturated natural fats for industrial seed oils.  As he became progressively more overweight and metabolically unhealthy, his physician added the recommended statins, which only hastened his disease progression.  He became a casualty of big food marketing, governmental policy, and big pharma.  At the time, I could see what was happening but didn’t have the insight.

I also noticed that as I was becoming middle-aged, I too started to gain weight, despite the heroic physical activity.  In fact, I learned of my father’s unexpected death while on an intense mountain bike trip in the canyonlands of Utah.  Clearly, something was wrong, and it wasn’t for the lack of physical activity.

We:

We initially tried calorie restriction and calorie counting, which only made us hungrier, and I wanted to eat my arm off.  Calorie restriction left Ami with a berserker experience and me in utter fear.  Clearly, not a way to live. These were insidious changes that needed a systems solution.  The severe calorie restriction methodology did produce temporary weight reduction and improvement in biomarkers but was not a sustainable solution.

Many of our relatives, friends, customers, and patients have struggled with weight their entire lives, this protocol is for them and all the people like them (us).

Who is this protocol for?

The end result of a damaged metabolism is overweight, obesity, prediabetes, and type 2 diabetes.  If you are anywhere on this path, this protocol is for you.

We have a lot of information in this protocol explaining and detailing our processes.  You don’t need all of this information to successfully self-manage, but the complexity of the problem may require more than just one tool or treatment type to manage successfully.

Medical supervision is absolutely required before a person changes the level of  their carbohydrate intake if they are on medications such as:

• Medications to lower blood glucose, such as insulin and sodium-glucose co-transporter 2 (sglt2) medication, including Invokana, Forxiga, Xigduo, Jardiance, etc. And other types of glucose-lowering medication, such as Victoza, etc.
• Medications for blood pressure such as clonidine, Ramipril, Lasix, lisinopril/ace inhibitors, and atenolol / β₁ receptor antagonists.
• Mental health medications such as antidepressants, anxiety disorders, or mood stabilizers.

Metabolic health protocol

We offer an evidence-based approach to weight loss & nutrition that is monitored in real-time & physician-supervised.  Our focus is on helping our patients make drastic changes through lifestyle interventions.  We provide real-time vitals, glucose, and body composition tracking, as well as telemedicine visits and coaching, along with standard medical care. Our greatest efforts are placed on preventing and reversing disease.

Direct primary care

Our protocol includes a comprehensive annual physical exam with specific risk stratification.  We utilize diagnostic ultrasound and laboratory testing to treat, prevent & reverse disease.  We engage the patient with biometric feedback and trackable data, closing the loop of cause and effect.  Se educates the individual patient to educate the community.

Telemedicine

Online care through our telemedicine portal is available, if your schedule is too busy to make it to our office, or you are not well enough to leave home. Our office utilizes HIPPA-compliant video conferencing software, connecting us to the comfort of your own home. Not only can we see you from home, but we can help manage your blood pressure, blood glucose, weight & body composition.

Https://doxy.me/

Our metabolic health protocol

Our unique 24-week program with real-time monitoring & health coaching

Key points

·        eat until full and eat real foods

·        affordable & sustainable

·        fix your appetite, satiety & hunger

·        physician-supervised for lasting success

·        no calorie counting

·        no meal replacement

·        no expensive supplements or pills

·        no gimmicks

What we treat

Some of the medical conditions that improve through lifestyle modifications:

 Metabolic

· Overweight

· Metabolic syndrome

· Obesity

· Pre-diabetes and type 2 diabetes

· Obstructive sleep apnea

Cardiovascular

·        High cholesterol

·        High blood pressure

Gastrointestinal

·        Reflux

·        Irritable bowel

·        Leaky gut

·        NAFLD and NASH

Musculoskeletal

·        Arthritis

·        Chronic pain

·        Sarcopenia or muscle wasting

Neuro-psychiatric

·        Depression

·        Anxiety

·        Migraines

·        Seizures

Rheumatologic

·        Fibromyalgia

·        Lower back pain and neck pain

·        Rheumatoid arthritis symptoms

·        Lupus symptoms

Our approach

We promote wellness using a customized approach to help you achieve your goals.  Some of the techniques we use include:

Dietary changes

·        Atkins

·        Low carb

·        Ketogenic

·        Paleo

·        Plant-based keto

Fasting

·        Time-restricted feeding

·        Intermittent fasting

·        Protein sparing modified fast

·        5/2 fasting

·        Prolonged fasting

Hormones

·        Cortisol

·        Estrogen

·        Insulin

·        Testosterone

·        Thyroid

Lifestyle

·        Medical fitness

·        Mental health

·        Pain management

·        Sleep hygiene

·        Stress management

Your initial visit

Comprehensive evaluation & diagnostics

The initial appointment is focused on you 

You can come into our office, or we can start the consultation completely remotely using our telemedicine software in the comfort of your own home, using a state-of-the-art, encrypted video conferencing application from your desktop or smartphone.

Our program is smart & connected

When you begin the protocol, you will receive a smart scale & blood pressure cuff that communicates directly to our staff for close monitoring. We will monitor your weight, BMI& body composition & blood pressure, all seamlessly.

We spend time with you because we care.

Your initial consultation is typically 1-1.5 hours. In this visit, we review your entire medical history family history, and order labs & diagnostics. We create a custom nutrition plan & focus on fixing hunger, satiety, and appetite with the goal of reversing disease.

Month 1

Following your weekly progress

A close follow-up for great results

For the first 4 weeks, we will have weekly follow-up visits to track progress and ensure that the transition to your new lifestyle program is smooth. Our team will be monitoring your blood glucose, blood pressure, body fat %, and weight very closely during this time.

We focus on the numbers, you focus on you

Our program is designed to work without tracking calories or tracking much of anything. Your sole focus will be understanding and fixing your satiety, appetite, and hunger. We want you to focus on what matters; let us handle the rest.

Month 2

Metabolic fine-tuning

We monitor your metabolic markers

After 8 weeks in our program, we will repeat lab work to monitor your progress and ensure your blood work improves. At the 2-month visit, we will review this lab work and make some minor changes to maximize the effects of lifestyle changes.

We continue to focus on the whole you

During this visit, the focus will shift from diet composition to various other features for health, including sleep schedules, stress, time-restricted feeding, and intermittent fasting. Our team will continue to monitor your progress during the transition to ensure the process is smooth.

 Month 3

Fasting & Fitness

Re-examining barriers to success

During your 3 month visit, we will continue to work on any barriers to your progress. We will re-evaluate your dietary composition, satiety, hunger, and appetite. We will review your eating schedule.

Beginning medical fitness together

We will discuss the role of a medical fitness program in complementing your lifestyle changes. This will improve your insulin sensitivity, body composition, and overall health.

 Months 4, 5, and 6

Follow-up for continued success

Ensuring great metabolic health

Between your 4 and 6 months visit, we order repeat lab work and diagnostic testing to ensure good metabolic health. We advise you for long-term success.

We discuss factors that increase the chances of weight loss maintenance, as well as special ways to handle weight loss plateaus and special situations.

We hardwire your habits.  We hope that you change your community as you change yourself.

Pricing for medical supervision does not include patient-specific lab and diagnostic workups.  Pricing does not include any patient-specific medications. Non-weight loss disease management is billed to insurance or directly to the patient.

The 24-week weight-loss self-management protocol

No real-time monitoring
No intensive follow-up

No diagnostic testing or laboratory testing

Use our information for free

This is ideal for patients who wish to self-manage and do not have significant medical problems.  Download our tools and let’s get started today.

The 24-week weight loss protocol, medically supervised

No real-time monitoring
No intensive follow-up

$320/month*

The 24-week weight loss protocol was intensively supervised for success
With real-time monitoring
With intensive follow-up

Monthly medical follow-up, weekly text supported.

$460/month*

*Diagnostic or laboratory testing is billed to insurance or the patient. Non-weight loss disease management is billed to insurance or directly to the patient.

I remember a couple of years back when fast food Sunday treats were the norm for most families. Then slowly, as people became more health-conscious, families began switching to healthier dining options with less processed foods on the menu. So for those gen Ys who found fast-food banned from the family menu, I will give you the 3 reasons why we made the switch. This may also help those who have probably heard that “processed fats are not good for you” without knowing the reasons behind this. So next time you want to pick some fried or baked foods from a random store you will take the time to find out whether unhealthy Trans fats are on the ingredient list.

What are Trans Fats?

Trans fats are a form of unsaturated fat that can be found both from natural as well as artificial sources. Natural trans fats are found in meat from ruminant animals such as cattle, sheep, and goats. Natural Trans fats are created naturally through digestion in the ruminant’s stomach and will be present in dairy products as well as beef and lamb cuts. For the trans fats that occur naturally, there is not much to worry about. Science has shown that these trans fats have a decent safety profile when consumed in moderate amounts by humans. The common trans fat that occurs naturally is conjugated linoleic acid (CLA) which is mostly found in dairy. It has been found to have some therapeutic benefits including helping in weight loss and bodybuilding. Consequently, CLA is usually marketed as a dietary supplement.

Artificial trans fats, on the other hand, may cause more harm than good. They are commonly referred to as industrial fats or partially hydrogenated fats. Artificial trans fats are derived from vegetable sources and they are artificially altered to remain solid at room temperature so that they keep for longer. Artificial Trans fats can be found in fried foods such as doughnuts, and baked goods such as cakes, pie crusts, biscuits, frozen pizza, and cookies. Science has shown that artificial trans fats have serious health risks that should dissuade you from using them.

Trans fats are bad for your heart health

Artificial trans fats may increase your risk of heart disease, as some clinical studies have shown. Vanaspati ghee and margarine have high concentrations of artificial trans fats. It’s been revealed that people who consume high amounts of artificial trans fats are likely to have increased bad cholesterol amounts without a corresponding increase in good cholesterol. Other fats, on the other hand, increase both bad and good cholesterol amounts. According to CDC reports 2019, high levels of low-density lipoprotein (bad cholesterol) may increase one’s risk for heart disease and stroke. A number of significant studies have shown that consumption of artificial trans fats is linked with the development of the cardiovascular disease.

Trans fats have also been shown to damage the inner lining of blood vessels known as the endothelium. A diet rich in hydrogenated fats can lead to impairment in blood vessel function.

Trans Fats could decrease insulin sensitivity and predispose to type 2 diabetes

The relationship between Trans fats and insulin sensitivity is currently murky and further clinical research needs to be conducted to give clear direction. One study conducted by the University of Minnesota in 2006 concluded that “high intakes of trans fats may increase the risk for type 2 diabetes, inconsistencies across studies and methodological problems make it premature to draw definitive conclusions at this time. More experimental research in humans is needed to further address this question.”

However, one large study showed that those who consumed the most trans fats had a 40% higher risk of diabetes. A number of animal studies have also shown a positive correlation between the consumption of artificial trans fats and insulin resistance which increases the likelihood of type 2 diabetes.

Trans Fats Cause Inflammation

Inflammation is a necessary and useful response when injury or infection has occurred. However, chronic inflammation has been linked to the root cause of many chronic diseases such as heart disease, metabolic syndrome, diabetes, and arthritis. A study published in 2002 showed a positive correlation between the consumption of a diet high in hydrogenated fat and the production of inflammatory cytokines that have been associated with atherosclerosis. Other studies have also shown that trans fats increase inflammation, especially in overweight or obese people.

In 2015, the Food and Drug Administration (FDA) banned the use of trans fats in food preparation. They “determined that PHOs, the major source of artificial trans fat in the food supply, are no longer “Generally Recognized as Safe,” or GRAS.” However, so many processed foods still contained unhealthy trans fats as the ban has not been implemented to date. Processed foods that contain partially hydrogenated vegetable oil are the richest source of trans fats in the modern diet.

How to limit your intake of unhealthy trans fats

1. Adopt a healthy diet that has more fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. These foods are less likely to contain unhealthy trans fats.
2. Limit your intake of processed foods made with unhydrogenated oil such as doughnuts, cookies, crackers, muffins, pies, and cakes.

1. Cook your food with unhydrogenated vegetable oils such as canola, sunflower or olive oil more often.
2. When buying food, read labels carefully and check for any partially hydrogenated items on the ingredients list.

Although natural trans fats from animal products are considered safe when taken in moderate amounts, consuming artificial trans fats regularly could jeopardize your health.

High consumption of artificial trans fats has been linked to long-term inflammation, insulin resistance, and cardiovascular disease. It’s unfortunate that most Americans are hooked on fast foods which are the biggest culprit for unhealthy trans fats.

References

1. FDA (2018): Trans Fat. Retrieved from https://www.fda.gov/food/food-additives-petitions/trans-fat
2. NCBI (2014): Trans fatty acids – A risk factor for cardiovascular disease. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955571/
3. CDC: Cholesterol myths and facts. Retrieved from https://www.cdc.gov/features/cholesterol-myths-facts/index.html
4. NCBI (2007): A prospective study of trans fatty acids in erythrocytes and risk of coronary heart disease. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17389261
5. NCBI (2006): Trans fatty acids, insulin resistance, and type 2 diabetes. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16958313
6. NCBI (2002): Effect of hydrogenated and saturated, relative to polyunsaturated, fat on immune and inflammatory responses of adults with moderate hypercholesterolemia. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11893781