Does Meat Really Heal? Many anecdotal reports have been released claiming that the carnivore diet – which basically consists of eating a diet restricted to meat (usually red fatty meat)–has alleviated the symptoms of autoimmune disease, depression and caused weight loss and improved health. Despite these anecdotal, is there any scientific evidence to support these claims? In this article, we will examine some of the effects of this diet on some conditions.

1. What is the effect of the carnivore diet on obesity?

When you are on the carnivore diet, your intake of processed carbohydrates and sugar is completely cut off. Thesesimple sugars are the leading cause of weight gain. In the absence of these carbohydrates, your body burns fat for fuelin a process known as ketosis. This results in weight loss and the eradication of obesity. Obesity is a leading cause of chronic illnesses such as T2DM, Cardiovascular diseases and Fatty Liver disease among others.

2. What effect does the Carnivore Diet have on autoimmune diseases?

Studies have shown that excess intake of sugary foods and processed carbohydrates increases systemic levels of inflammation in the body, which can increase the risk for cancer and autoimmune diseases. Eliminating sugar intake through the meat diet can therefore theoretically decrease levels of inflammation in the body.

But does the meat diet directly decrease levels of inflammation in the body? The carnivore diet sends the body into a metabolic state called ‘ketosis,’burns fat for energy instead of using glucose. Compared to glucose metabolism which produces large amounts of free oxygen radicals, contributing to inflammation, ketotic metabolism has been shown to produce far fewer free radicals.

In fact studies have shown that ketosis decreases inflammationand reactive radicals in animal models of multiple sclerosis, an autoimmune condition that affects the brain. It also decreases markers of liver inflammation in people with non-alcoholic fatty liver disease. Since the ketogenic diet has also been shown to produce anti-inflammatory effects by directly inhibiting pro-inflammatory immune pathways in the body, it is assumed that the carnivore diet does the same, short of scientific tests being carried out. With this in mind, it can be concluded that the carnivore diet can in fact guard against inflammation and ameliorate symptoms of autoimmune disease.

3. Does the Carnivore diet have any cancer fighting properties?

Not enough studies have been done on the carnivore diet but emerging evidence suggests that the ketogenic diet may decrease the risk of cancer through its anti-inflammatory properties. Because they basically act in the same way, the same can be deduced of the carnivore diet. Carcinogenesis (the development of cancer) has been related to hyperinsulinemia, hyperglycemia, and chronic inflammation. The ketogenic diet is hypothesized to decrease risk of cancer by decreasing levels of insulin and glucose in the body and also by decreasing systemic levels of inflammation.

Initially, it was thought that cancer cells use a lot of glucose for energy, thus starving them of glucose would stop their growth. Unfortunately, this theory was disproved because normal cells too need energy, and there is no way of starving the cancer cells and feeding the normal ones.

However, there is an indirect link between cancer risk and sugar. Eating lots of sugar over time can cause you to gain weight, and scientific evidence shows that being overweight or obese increases the risk of 13 different types of cancer. In fact, obesity is the single biggest preventable cause of cancer after smoking. The carnivore diet can thus reduce the risk of obesity and thereby reduce the risk of cancer.

In addition, a study published in 2019 suggested there could be something else going on. Researchers found that people who drank more sugary drinks had a slightly increased risk of cancer, regardless of body weight. The study took weight in to account, but there are still lots of answered questions. More studies will be needed to investigate this.

But what of the studies that show a correlation between red meat and cancer? There is one major flaw in the way these studies are interpreted.  These studies are epidemiologic. This means that causal effects cannot be implied. In other words, just because there is a correlation between meat consumption and cancer does not mean that meat consumption itself causes cancer.

4. The Carnivore Diet and cognitive functioning…

Although there is limited evidence on the neuroprotective effects of the carnivore diet specifically, there is much evidence on the neuroprotective of the ketogenic diet, which the carnivore diet closely resembles. Data suggests that the ketogenic diet has anti-inflammatory effects on the brain and holds neuro-protective benefits.

The ketogenic diet was initially designed to manage children suffering from seizures. Studies show that as many as half of patients that are started on the ketogenic diet have fewer seizures after starting the diet. In children with specific genetic epilepsies or epilepsy syndromes, studies have shown up to 90% of patients achieve seizure freedom on the ketogenic diet.

Because inflammation is thought to play an important role in epilepsy and seizures, the ketogenic diet, and therefore the carnivore diet may decrease seizure occurrence through its anti-inflammatory effects. The anti-inflammatory mechanisms of the ketogenic diet involve reduced mitochondrial production of pro-inflammatory molecules and reduced production of excess excitatory neurotransmitter glutamate, which can cause neuronal damage (a.k.a“glutamate excitotoxicity”).

Inflammation is thought to play a role in the development of other neurological diseases such as autism (increasingly associated with maternal inflammation), Alzheimer’s Disease, and Parkinson’s Disease, as well as cognitive dysfunction in people with diabetes and obesity. Thus, decreasing inflammation, potentially through the carnivore diet, may improve symptoms related to neurological dysfunction associated with inflammatory processes.

5. What is the effect of the Carnivore diet on depression?

From anecdotal reports, the carnivore diet has shown neurological and psychological effects beyond the treatment of seizures and chronic pain. Several people on the carnivore diet report benefits such as increased alertness, energy, mood and concentration.

Moreover, inflammation can contribute to depression, and depression itself can promote inflammation. The ketogenic diet may improve mood and ameliorate depression symptoms through its anti-inflammatory properties.

6. So, does meat heal?

It is clear that the carnivore diet has marked positive effects on the conditions we set out to explore. This is mainly due to its cutting off of sugars and carbohydrates. It can be said that getting on a carnivore diet is likely to bring about improved health outcomes.

It is important to note that there is not a ‘one-size-fit all’ when it comes to diet. Every individual has a different body, genetics, digestive system and immune system, which all of play a role in the body’s reaction to food. However, one “take home” is that everyone should cut down on sugar and processed carbohydrates because these are known to cause weight gain, pro-inflammatory states, and health problems.

References:

1. Neurogal (2018): Does Meat Really Heal? Show me the Evidence for the Carnivore Diet. Retrieved from https://neurogal.com/neuro-blog/2018/12/7/does-meat-really-heal-show-me-the-evidence-for-the-carnivore-diet

2. Cancer Research UK (2017): Sugar and cancer – what you need to know. Retrieved from https://scienceblog.cancerresearchuk.org/2017/05/15/sugar-and-cancer-what-you-need-to-know/

3. The BMJ (2019): Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort. Retrieved from https://www.bmj.com/content/366/bmj.l2408

What happens when you mix inflammation with aging? You definitely get ‘Inflammaging.’ Inflammaging is chronic, low-grade inflammation that comes with aging. It usually involves several organs and is characterized by a complex balance between inflammatory responses. Inflammaging is responsible for the negative changes experienced by aging. Consequently, inflammation can serve as a pointer for anti-aging strategies. Meat contains a number of compounds that play a significant role in inflammation. This article outlines seven compounds found in meat that are significant in this process. But before we get there, let’s set the limits for what inflammation is or is not.

What Is Inflammation?

Inflammation is a natural response through which the body fights infections and other threats, and it can be acute or chronic. Acute inflammation is usually accompanied by swelling, tenderness, heat, and redness. Chronic inflammation, on the other hand, can easily go unnoticed. While acute inflammation can protect our health, chronic inflammation is a different story altogether.

Many diseases are triggered by the chronic activation of inflammatory pathways. They include diseases such as diabetes, obesity, asthma, celiac disease, acne, rheumatoid arthritis, and even atherosclerosis of heart arteries. Due to this, it is important to take measures to prevent chronic inflammation.

How Is Inflammation Tested?

Inflammation can be tested through lab assays that detect the presence of inflammatory markers. A blood test known as CRP (C Reactive Protein) is one of the common tests for inflammation.

Most of our immune defenses are found in the gut and are influenced by the food we eat and gut microbiota. Foods can either be pro-inflammatory or anti-inflammatory.

Meat and Inflammaging

The consumption of meat has been shown to aid in the inflammation process. Here are four reasons why this is so:

1. Meat consumption elevates levels of C-Reactive Protein

C-reactive protein is found in the liver and it is an inflammatory marker. The measurement of this protein is one of the standard tests for chronic inflammations. Studies have shown that the consumption of meat is linked to high amounts of C Reactive Protein. This is also associated with high risk for heart disease as well as cancer.

Another study also showed a strong link between meat consumption and high levels of arachidonic acid which is a biomarker for inflammation and aging.

2. Meat consumption causes an increase in TMAO

TMAO which is the acronym for trimethylamine oxide is a molecule linked to cardiovascular disease, and inflammation as well. It is produced in the body from dietary carnitine found in meats. Our own bodies also make this compound.

When we eat carnitine, it is broken down into TMAO by the liver. Studies have shown that vegans and vegetarians produce less TMAO from carnitine than consumers of red meat. This means that regular meat consumption may increase one’s risk for inflammation as well as heart disease.

3. Meat Produces Advanced glycation end products (AGEs)

AGEs are reactive molecules that are created by the reaction of carbohydrates with proteins and fats. This process is referred to as the Maillard reaction. AGEs have been linked to inflammation and chronic metabolic diseases. Diets that are rich in AGES include meat, poultry, and cheese. The amount of AGEs in these products is further increased by dry heat cooking methods such as grilling and frying. On the contrary, fruits, vegetables, grains, legumes, and low-fat milk products are the lowest sources of dietary AGEs.

4. SATURATED FAT

Meats are a rich source of saturated fats. Studies have shown that a single high-saturated fat meal can trigger inflammation and oxidative stress. It’s also shown to immediately increase triglycerides levels in the blood. This further causes oxidative stress and inflammation making it a vicious cycle. Saturated fats have also been associated with a myriad of other health conditions that may be detrimental.

What About White Meat?

Most of the negative health consequences ascribed to meat have been linked to the consumption of red meat. It follows that most studies have also zeroed in on red meat. White meat for a long time has been given the green light. However, some controversy has been brewing recently challenging the widespread belief that white meat is entirely safe. The research which was carried out by Children’s Hospital Oakland Research Institute in California concluded that the negative effects of both types of meat were identical. The lead researcher Dr. Ronal Krauss had this to say:

“When we planned this study, we expected red meat to have a more adverse effect on blood cholesterol levels than white meat, but we were surprised that this was not the case — their effects on cholesterol are identical when saturated fat levels are equivalent.”

Red meats generally have more saturated fats than white meats, and this is why white meats are considered safer. But given the factors above, it could be that white meat has significant potential when it comes to inflammation. With the new evidence emerging, it could be that white meat poses a similar risk in heart disease as well.

References

1.   NCBI (2014): Associations between red meat intake and biomarkers of inflammation and glucose metabolism in women. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24284436

2.   NCBI (2017): Consumption of Red Meat, but Not Cooking Oils High in Polyunsaturated Fat, Is Associated with Higher Arachidonic Acid Status in Singapore Chinese Adults. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28146136

3.   NCBI (2016): Advanced Glycation End Products, Inflammation, and Chronic Metabolic Diseases: Links in a Chain? Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25259686

4.   NCBI (2013): Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23563705

5.   NCBI (2017): Magnitude and Timing of the Postprandial Inflammatory Response to a High-Fat Meal in Healthy Adults: A Systematic Review. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28298267

In the world of low-card diets that have amazing results, keto has been a great hit. How does the Carnivore diet compare? Which of these two diets has better outcomes? What are the differences? In this article, we will explore the differences and similarities of these two diets, and discuss why you should try one or both of them….

1. What Is The Keto Diet?

The ketogenic diet, or keto for short, is designed to switch your metabolism from glucose to ketones as a source of fuel. It was initially medically designed and clinically tested to help treat patients with epilepsy.
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits

2. What Is The Carnivore Diet?

The Carnivore Diet consists entirely of meat and animal products, excluding all other foods.It’s claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues.

This diet is however extremely restrictive and likely unhealthy in the long term. Additionally, scientific tests have not been carried out on it.

3. So, what are the differences between the Keto and Carnivore diets?

It might seem obvious in the sense that carnivore dieters only eat meat, while there is a little bit more flexibility in keto. But there are a few more details you should be aware of, especially if you have some experience with keto and its health benefits.

1. The carnivore diet is more restrictive

On the ketogenic diet, you are allowed to have some carbs. For the average person, this will be somewhere around 50 grams per day or lower. What this does is allow you to satisfy some food cravings, especially in the early days.
It also gives you just that little bit more flexibility when it comes to your meal recipes to add some vegetables for a bit more diversity. And then there is fiber which by and large is keto friendly because it isn’t counted as a net positive carb as most of it passes through your stomach undigested.

So, from digestion and micronutrient point of view, there are some advantages that keto has.

2. You experience more Cravings with the carnivore diet

As you start getting used to having an all meat diet, you will be cutting out all carbs and increasing fat and protein intake. It doesn’t take long before your body starts craving some starchy vegetables or even just a small donut for a little sugar rush.
Similar cravings are noted on keto, but because you have to avoid all plant-based foods, your body may start interpreting this as a symptom of starvation.

3. Meal Frequencies

Someone on keto is likely to eat more frequently due to the food choices and ready availability of the food. On a carnivore diet, one has to prepare the food and have it hot. This coupled with the lack of variety and effect of eating proteins reduces mealtimes to 2-3 per day.

4. Macronutrient Ratio

The macronutrient ratio on a ketogenic diet is 60% fat, 30% protein, and 10% carbs. This is a radical shift from the 20/25/55 ratio recommended by conventional nutritional science.
When doing thecarnivore diet, there isn’t a strict ratio to keep to, as it’s all about eating meat. You can eat as much meat as you want, with only a tiny, almost accidental, amount of carbs that may sneak in with some dairy products.

5. Supplementation

The total elimination of vegetables in the carnivore diet might require higher supplementation of essential vitamins and minerals than the keto diet, which allows for some.

4. And what are the similarities between these two diets?
   
   The Keto and carnivore diets have a lot in common, includingside effects, metabolic changes, and quite a few health benefits.1.The Keto FluThough called the keto flu, it can affect people both on the keto diet and the carnivore diet. Its symptoms are flu-like with of brain fog, muscle aches, nausea, headaches, and fatigue that generally last for somewhere between 1 and 14 days.2. Constipation One of the common questions is, “does keto diet cause constipation?” The answer is sometimes, and the same can happen on the carnivore diet as well. This is most often due to the lack of fiber, which may be something you need to supplement.
5. Fat consumption and fat burning
   In both diets, there is a significant emphasis on getting a lot of fat into your diet. As a guide, this would be around 60% of your daily energy needs, which is quite a lot. However, once your body switches to ketosis, all that extra fat will be transformed into fuel. Ketones are a different form of energy that result in a lot better cognitive functions and levels of alertness.
6. Metabolic Changes On both keto and carnivore, your body will switch from blood glucose to ketones for fuel. This metabolic process is called ketosis and is a vital function and feature of human evolution.5. Weight LossAs long as you calculate your calorie needs and stay below your daily threshold, you will trigger weight loss. By keeping the amount of dietary fat to below what you need, your body will go into a starvation protection mode and use up all those fat storage areas.The results can be rather drastic, and as long as you stick to the guidelines of keto and carnivore, you will notice a very steady and sustainable loss of weight.

6. Increased physical and mental energy
   One of the significant benefits of ketosis (whether keto or carnivore induced), is that you will have a lot more readily available energy. And the nature of ketone-derived power is that it doesn’t regularly spike as glucose does.

5. Bottom Line: Which Diet Is The Better Option For You?

In the whole keto vs carnivore debate, it really shouldn’t be a question of which one is better. The choice of which one to do is a personal decision. Keto works better for some people while carnivore works better for others. It might be advisable to try both to find out which suits you best. Switching up also allows you to reap the benefits from both.
In the short term, though the carnivore diet seems to have a lot of positive testimonials and works similarly to the ketogenic diet, we’ve to accept the fact that the ketogenic diet presently has more clinical evidence than the carnivore diet. However, we can expect more studies to be done on the carnivore diet as well in the not so far future.

References

1. Kiss my Keto (2018): Keto vs. Carnivore Diet: Which One is Better? Retrieved from
2. https://www.kissmyketo.com/blogs/keto-basics/keto-vs-carnivore-which-one-is-better
3. Carnivore Style (2018): Keto Vs Carnivore. Retrieved from https://carnivorestyle.com/blog/keto-vs-carnivore-diet/
4. Healthline (2019): All You Need to Know About the Carnivore (All-Meat) Diet. Retrieved from https://www.healthline.com/nutrition/carnivore-diet

Dr. Padda untangles the roots of our current opiate epidemic, obesity epidemic and diabetes epidemic, which are currently in the process of crippling our economy. He discusses hopeful solutions for the future, including how to prevent the eminent devastation of our physical, emotional and financial health as a nation. This is an inspiring and powerful conversation that we should all be thinking about as we visualize a sustainable future for humanity.  

Dr Gurpreet Padda is an interventional pain physician who treats with patients with profound, chronic, severe pain that is unrelenting.  Over time he worked out that there was more to these people’s pain than just the physical source of it and that it was also a systemic or metabolic inflammatory issue and that hyperinsulinemia was at the root of it.  He found that the majority of his patients were obese and either pre-diabetic or diabetic. He found that the majority of them also had leaky gut as well.

This was all caused by the standard American diet (SAD) i.e. vegetable oils, processed carbs and excessive sugar.  He talks about how the junk food companies manipulate the fructose concentration higher than regular fructose corn syrup in order increase the addiction factor.

What he is doing in the community is astounding.  They have over 65,000 active patients in their online program which is totally free and he even contributes more than a million dollars of his own money every year to the program.

You can find out more about this program at:

https://reversingdiabetesmd.com/

The modern age has brought with it questions of how best to maintain our health without synthesized drugs, whose complete effects are not fully known. How did our ancestors keep certain diseases at bay? How did they treat illness? These questions often plague us as we look for a more natural way of living. The carnivore diet is one of many that has touted benefits which include weight loss and reversal of some major chronic diseases, simply by the food we eat. Will these interventions cause waves in the conventional medicine circles? In this article, we will delve into this perspective and shed much needed light.

1. What is conventional medicine?

Conventional medicine can be described as the type of medicine that those who control the medical education system have deemed to be the most appropriate system of medical care. In the United States, conventional medicine consists primarily of drugs and surgery, which are the most widely used treatment methods. Other treatments such as nutritional therapy, chiropractic, acupuncture and herbal medicine, are not generally considered to be a part of conventional medicine, even though they have been shown to be safe, effective and relatively inexpensive.

2. Complementary and alternative medicine

Alternative medicine is defined loosely as a set of products, practices, and theories that are believed or perceived by their users to have the healing effects of medicine, but whose effectiveness has not been established using scientific methods, or whose theory and practice is not part of biomedicine, or whose theories or practices are directly contradicted by scientific evidence or scientific principles used in biomedicine

Many different areas make up the practice of complementary and alternative medicine. In addition, many parts of one field may overlap with the parts of another field. For example, acupuncture may also be incorporated into conventional medicine. Examples of Complementary and alternative medicine include:

• Traditional alternative medicine. This field includes the more mainstream and accepted forms of therapy, such as acupuncture, homeopathy, and Oriental practices. These therapies have been practiced for centuries worldwide. Traditional alternative medicine may include:
  • Acupuncture
  • Ayurveda
  • Homeopathy
  • Naturopathy
  • Chinese or Oriental medicine
• Body Touch has been used in medicine since the early days of medical care. Healing by touch is based on the idea that illness or injury in one area of the body can affect all parts of the body. If, with manual manipulation, the other parts can be brought back to optimum health, the body can fully focus on healing at the site of injury or illness. Body techniques are often combined with those of the mind. Examples of body therapies include:
  • Chiropractic and osteopathic medicineMassage
  • Body movement therapies
  • Tai chi
  • Yoga
• Diet and herbs. Over the centuries, man has gone from a simple diet consisting of meats, fruits, vegetables, and grains, to a diet that often consists of foods rich in fats, oils, and complex carbohydrates. Nutritional excess and deficiency have become problems in today’s society, both leading to certain chronic diseases. Many dietary and herbal approaches attempt to balance the body’s nutritional well-being. Dietary and herbal approaches may include:
  • Dietary supplements
  • Herbal medicine
  • Nutrition/diet
• External energy. Some people believe external energies from objects or other sources directly affect a person’s health. An example of external energy therapy is:
  • Electromagnetic therapy
  • Reiki
  • Qigong
• Mind. Even standard or conventional medicine recognizes the power of the connection between mind and body. Studies have found that people heal better if they have good emotional and mental health. Therapies using the mind may include:
  • Meditation
  • Biofeedback
  • Hypnosis
• Senses. Some people believe the senses, touch, sight, hearing, smell, and taste, can affect overall health. Examples of therapies incorporating the senses include:
  • Art, dance, and music
  • Visualization and guided imagery

The carnivore diet as an alternative medicine

Many people embark on the carnivore diet as a lifestyle change to reap the benefits of the diet as a whole. On the other hand, others take it to help manage and cure the chronic health conditions they have. As no conclusive scientific studies have been carried out to prove or disprove these curative claims, the onus remains strictly with the “patient”, of whether to experiment with this diet.

Conditions that have been reported to be helped by the carnivore diet are:

• Type 2 Diabetes
• Some auto immune diseases
• Obesity
• Leaky Gut
• Irritable Bowel Syndrome
• Depression
• Brain fog
• Other mental conditions

Are the carnivore diet and other alternative medicine forms likely to impact conventional forms of medicine?

In this age where information is available to everyone at the click of a button, more and more people are beginning to take their health into their own hands. Engaging in forms of alternative medicine such as the carnivore diet is one such decision. Case by case, this intervention might have significant changes in ones’ health. Does this mean that conventional medicine will be out of business? Not necessarily. Primary healthcare is still gotten from medical practioners as is methods of measurement and monitoring.

However, once knowing their status, more people will opt to either compliment their conventional treatment with alternative means or fully embark on an alternative method like the carnivore diet to manage their condition.

More scientific studies should be carried out within conventional circles to prove or disprove these methods and to build on them for better comprehensive care.

Will we see a shift from conventional medicine?

Although the carnivore diet is very safe for most people, caution should be practiced when practicing it. It is also advisable that medical supervision be sought in people taking medications for diabetes or high blood pressure. Because rapid changes are experienced in patients following a carnivore diet, when medication is not adjusted accordingly, there is a risk of low blood sugar or dizziness. A doctor can help you track the improvements the diet is causing through blood tests and other monitoring techniques. That way, you can get hard facts about whether or not the diet is working for you.

References

1. Sharecare (2019): What is conventional medicine? Retrieved from https://www.sharecare.com/health/health-care-basics/what-is-conventional-medicine

2. John Hopkins Medicine (2019): Types of Complementary and Alternative Medicine. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/types-of-complementary-and-alternative-medicine
3. Wikipedia (2019): Alternative medicine. Retrieved from https://en.wikipedia.org/wiki/Alternative_medicine

One of the most serious – and common – causes of chronic disease is inflammation. Despite it being a very necessary process for defending and repairing tissue, high levels of inflammation in the body cause your cells to deteriorate and lose their ability to function properly. In turn, this leads to the development of diseases such as diabetes, cancer, autoimmune dysfunction, and other disorders.

The level of inflammation in your body is influenced by a number of factors, including diet, lifestyle, and environment. We will discuss gut inflammation and what we can do to eliminate this problem.

1. What causes inflammation in the gut?

There are certain kinds of food that are considered to cause inflammation in the gut. These foods are mostly fatty and contain simple sugars. Other than these, inflammation can be as a result of imbalance of microorganisms in the gastrointestinal tract. When harmful microbes or yeast such as Candida grow and spread, they can severely damage the lining of the gut. The resulting immune response can cause further inflammation and damage.

The same foods that cause inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats. Some of these foods have even been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease.

Below are foods that can cause inflammation:

• refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• soda and other sugar-sweetened beverages
• red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• margarine, shortening, and lard
• Sugar and high-fructose corn syrup.
• Artificial sweeteners, except for small quantities of Lakanto.
• High-mercury fish.

You should try to avoid or limit these foods as much as possible.

2. What can you do to resolve your inflamed gut?

There are several things you can do to reduce your gut inflammation:

2.1 Get on an anti-inflammatory diet.

What does an anti-inflammatory diet do? Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects. If you choose the right anti-inflammatory foods, you may be able to reduce your risk of illness. If you consistently pick the wrong ones, you could accelerate the inflammatory disease process.

Some anti-inflammatory foods you can take are:

• Fruits and vegetables such as blueberries, apples, and leafy greens- These are high in natural antioxidants and polyphenols—protective compounds found in plants.
• Nuts – These have reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
• Coffee – This contains polyphenols and other anti-inflammatory compounds which may protect against inflammation.
• Curcumin –This is the active ingredient inturmeric, a bright orange spice. It’s one of the most powerful, natural, anti-inflammatory remedies on earth, especially for the gut.
• Whole grains
• Fish
• Healthy oils

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life.

2.2 Drink More Water to Get Rid of Toxins

You come into contact with toxins through air pollutants, heavy metals, mold, and airborne pathogens without even noticing. Many of our foods also contain toxins like pesticides, antibiotics, and even added sugars.

These toxins contribute heavily to inflammation. They ‘turn on’ genes that promote inflammation causing cancer, T2DM and heart disease. These toxins can also cause imbalances in your gut flora thus allowing inflammatory chemicals to be released. This inflammation can start a chain reaction in the body that could lead to chronic diseases.

Drinking water helps in flushing out these toxins. It also helps in moving waste efficiently through the gut and out of the bowels and optimal function of the liver and kidneys.

Try and drink 2-3L of water each day, or six to eight glasses. Make sure your water is fresh and filtered, or at least free of contaminants such as chlorine, fluoride and heavy metals. Carry a bottle of water with you throughout the day if possible, so you can keep sipping it instead of drinking a large amount of water at once. You can also have it with a squeeze of lemon juice, which is rich in vitamin C and can boost your immunity.

2.3 Exercise regularly

Physical activity stimulates your body’s major detoxification organs, including your intestines, urinary tract, sweat glands, circulatory system, and lymphatics. When these systems are able to move toxins and waste out of the body, inflammation is kept to a minimum.

As little as 20 minutes of exercise a day could have anti-inflammatory effects on the gut and the entire body. Exercise improves the body’s anti-inflammatory response by activating the sympathetic nervous system. This boosts your heart rate, blood pressure, and breathing rate. Consequently, your body releases hormones including epinephrine and norepinephrine into the bloodstream, which have the job of activating the adrenal receptors of immune cells.

Exercise also forces fresh blood to your tissues, which reduces inflammation by helping flush away metabolic debris. It provides nutrients to inflamed or damaged tissues, which facilitates repair and restoration.

Just like hydration, exercise also keeps your digestive system moving and promotes good digestive health, further reducing inflammation in your gut.

You should also avoid sitting for extended periods of time. In case you work long hours, set a timer to get yourself up and moving on a regular basis, at least every hour.

3. Keeping Gut Inflammation at bay….

When reducing inflammation in your gut, your first priority should be to reduce the amount of pro-inflammatory factors in your diet and lifestyle.

The steps mentioned above are very easy to incorporate into your daily routines, and will help to minimize the inflammatory processes happening inside your body.

By supporting your body’s detoxification functions with adequate exercise and hydration, you’ll be dramatically reducing the amount of harmful toxins that your immune system has to fight every day. Fewer toxins means your body can focus more on healing!

Take these simple steps and start to reduce your inflammation today. Your gut will thank you!

References

1. Healthline (2019): The Microbiome Diet: Can It Restore Your Gut Health? Retrieved from https://www.healthline.com/nutrition/microbiome-diet

2. Harvard Health Publishing (2014): Foods that fight inflammation. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

3. Lifehack (2019): 3 Simple Steps to Reduce Your Gut Inflammation. Retrieved from https://www.lifehack.org/822113/gut-inflammation

Your gut microbiome is made up of trillions of bacteria and other microorganisms — both friendly and unfriendly. Maintaining the right balance of bacteria in your gut is believed to improve digestion, reduce inflammation, decrease anxiety, and even improve brain function and mood. A healthy balance of gut bacteria is also said to boost metabolism, eliminate cravings, and help you shed unwanted weight. We will look at ways in which you can achieve this by the food you eat.

1. What functions happen in the gut?

• Digestion: Carbohydrates the body is otherwise unable to process is fermented in the large intestine, where our friendly bacteria reside. In doing so, they reduce gut inflammation, stimulate and improve metabolic function and produce essential nutrients such as vitamin K.
• Brain Health: Our gut prompts the production of several neurotransmitters, including serotonin – 95% of serotonin is actually produced in our gut! Serotonin affects every part of your body and is viewed as a natural mood stabilizer regulating anxiety, happiness and mood. It is said that the way to a man’s heart is through the stomach. Is this why?
• Immunity: Approximately 70% of our immune system is situated in the gut. The beneficial flora our immune system is able to differentiate between friend and adversary and re-balance the immune system when it gets off-kilter.

2. How can we improve our gut health?
   We will discuss ways in which we can proactively improve our gut health.

• Proper digestion: When we eat, we need to make sure that proper digestion takes place. The key to proper digestion is making sure we absorb all our food. How can we optimize our absorption? We can start by turning off the T.V, putting aside all our work and sitting down at the table. All our energy should be focused on eating and digestion. Food is meant to be enjoyed, so chew and taste it!
• Re-establish gut bacteria: Probiotics and fermented food, such as: sauerkraut, kimchi and miso are the key to reestablishing the good bacteria in your gut. Also, eating plenty of whole plant foods, packed with fibre, is another critical part of nourishing a healthy microbiota. Warning! Gluten free foods and even a lot of salads can actually be low in fibre. To support the growth of probiotics aim to consume certain prebiotics, such as: almonds, bananas, garlic and onion, which will help to feed those friendly bacteria in your gut.
• Take an anti-Inflammatory diet: Aim for fresh food or one-ingredient foods such as fruits, vegetables, legumes, lean meat or dairy and minimize processed foods. Omega 3 is also an anti-inflammatory nutrient, so try incorporating salmon, walnuts, chia seeds or flax seeds into your diet. Another amazing anti-inflammatory food is turmeric, so try adding this fabulous spice to soups, stews or stir fries.3. What should you eat to boost your Gut Health?
  What you eat has an effect on your microbiome. Here arev a few tips of what is good for your microbiome. 

   

• Eat more prebiotics

Scientists have identified a few species among the many trillions of microbes that live in your intestines that play a crucial role in gut health and maintaining a balanced immune system. Your dietary intake is vital to allowing these species to flourish and to preventing imbalances that can lead to disease. Prebiotics provide a good food source for certain populations of healthy gut bacteria, such as bifidobacteria, which, in turn, prevent intestinal inflammation. Studies have shown that prebiotics can be particularly beneficial for obese people, as they reduce insulin and cholesterol levels, while lowering the risk of heart disease and diabetes. Prebiotics can be bought as supplements, but they are also contained within foods including asparagus, leeks, bananas, garlic and Jerusalem artichoke.

• Focus on fibre and wholegrains

Western diets tend to be rich in fat and sugar, with most of our food coming from only 12 plant and five animal species. However, following a diet rich in high-fibre foods such as apples, artichokes, blueberries, chickpeas, lentils, pease and beans can limit the growth of harmful bacteria and stimulate Bifidobacterium, lactobacilli and another healthy species called Bacteroidetes.

• Take fermented products

Fermented foods such as kimchi, kefir, kombucha, natural yoghurts and fermented soya bean milk have been shown to promote the abundance of healthy gut bacteria and reduce the levels of enterobacteriaceae, a family of bacteria linked to a number of chronic diseases. Natural yoghurt enriched with bifidobacteria has also been found to alleviate lactose intolerance in children and adults, while yoghurts enhanced with lactobacilli have had some beneficial results in patients with inflammatory bowel disease. Avoid flavoured yoghurts, which tend to contain high levels of sugar.

• Ensure you take some polyphenols

Polyphenols are plant compounds that are mainly digested by gut bacteria and are associated with a variety of benefits including reducing blood pressure, cholesterol and oxidative stress. They are found in foods including almonds, blueberries and broccoli as well as in green tea, cocoa and red wine. The types of polyphenols found in cocoa are linked to changes in the microbiome that reduce inflammation and triglyceride levels.

• Avoid artificial sweeteners at all costs

Artificial sweeteners such as aspartame are commonly found in food as replacements for sugar. However, aspartame has been found to alter gut bacteria in human and animal studies. These changes appear to result in elevated blood sugar levels and increased susceptibility to metabolic disease.

• Breastfeed your baby

Our microbiome is continually developing during our first two years of life. A number of studies have shown that babies who are breastfed for six months develop a much healthier gut compared with those who are fed with formula. Children who have been breastfed are also less prone to allergies, obesity, leukemia and diabetes; this is thought to be linked to the microbiome.

• Go vegetarian

Several studies have suggested that vegetarian diets may be good for the microbiome, with findings indicating that a largely plant-based diet decreases the levels of disease-causing bacteria such as E coli and Enterobacteriaceae. This may be particularly beneficial for obese people with type 2 diabetes or hypertension. One small study found that obese people who switched to a vegetarian diet had reduced levels of potentially harmful bacteria as well as lower levels of cholesterol and inflammation after one month.

4. How to ensure your gut flora flourishes

The gastrointestinal tract is important to human health. In recent years, scientists have discovered that the GI system has an even bigger, more complex job than previously appreciated. It has been linked to numerous aspects of health that do not necessarily involve digestion, from immunity to emotional stress to chronic illnesses, including cancer and Type 2 diabetes.

There are trillions of bacteria found in the GI tract, which not only help us process food but also help our bodies maintain homeostasis and overall well-being. Experts say the key may lie in the microbiome—the makeup of bacteria and other microorganisms in the stomach and intestines, or, informally, the gut.

Research on the microbiome is still in its infancy. But studies have already found that certain environments, foods and behaviors can influence gut health for better or worse. Fermented food sources—like yogurt, kefir, sauerkraut and kimchi—that have other nutritional benefits as well, should be considered in the front lines of influencing gut flora.

Finally, there are the cutting-edge ways in which doctors are beginning to manipulate the gut microbiome directly. Fecal transplants, which introduce donor stool material containing healthy bacteria into the intestinal tract of a recipient, have been used to treat IBD as well as C. difficile, a dangerous infection that causes recurrent diarrhea. Researchers are also studying how bacteria-killing viruses can target strains of E. coli associated with Crohn’s disease. It is most beneficial to stick to natural food sources as much possible because a lot is still unknown about the microbiome and the effects of altering it.

• References
  

1. Healthline (2019): The Microbiome Diet: Can It Restore Your Gut Health? Retrieved from https://www.healthline.com/nutrition/microbiome-diet

2. Time (2019): Here’s Everything You Need to Know About Gut Health. Retrieved from https://time.com/5556071/gut-health-diet/

3. Food Yourself (2018): Gut Flora and How to Improve your Gut Health. Retrieved from https://www.foodyourself.com/blog/2018/12/4/gut-flora-and-how-to-improve-your-gut-health

4. NCBI (2013): Strict vegetarian diet improves the risk factors associated with metabolic diseases by modulating gut microbiota and reducing intestinal inflammation. Retrieved from  https://www.ncbi.nlm.nih.gov/pubmed/24115628
5. The Guardian (2018): Seven ways to boost your gut health. Retrieved from https://www.theguardian.com/lifeandstyle/2018/sep/10/seven-ways-to-boost-your-gut-health

We have extremely limited glucose storage as glycogen, or as circulating glucose.

Glycogen:

Glycogen is a large branched polymer of glucose, stored mainly in the liver and the skeletal muscle.  Stored  glycogen can be mobilized to circulating glucose during fasting periods and to the muscle cells during muscle contraction, a process called glycogenolysis.  The total body glycogen storage capacity, in a fasted healthy 70kg human, is  100 g in the liver, and 400 g in the muscle.  The total available calorie output from glycogen reserves is approximately 2,000 calories.

Circulating glucose:

Our blood stream normally carries less than 1 1/2 teaspoons of circulating glucose at any given time (less than 5 g of glucose circulates in the blood of a 70kg human).  The total available calorie output from circulating glucose is 20 calories.

The exact circulating glucose calculation:

Average blood volume for an adult is 70ml/kg.
Assuming a 70kg male=4,900 ml=49 dl or 4.9l
1 liter is 10dl, therefore we have 50dl.
A nondiabetic glucose concentration is <100mg/dL.
Therefor 100mg/dl multiplied by 49dl equals 4900mg of circulating glucose.
4900mg equals 4.9 g of circulating glucose, where each tsp =4.2gm
Total circulating glucose=1.16tsp

As a comparison, 1 gummy bear contains 1.3g of usable sugar.  Consuming 4 gummy bears could double the available circulating glucose, but for the fact insulin rapidly shuttles the glucose out of the circulation and into fat stores.

We have nearly unlimited fat storage capacity, and the primary role of insulin is to remove circulating glucose and convert it to fat storage.  Circulating glucose rapidly oxidizes, undergoing a non-enzymatic Maillard reaction, which results in spontaneous glycation, which we measure as HgBA1C.  The Maillard reaction was initially used to describe the browning and crisping of bread.  This glycation effect changes the cell membranes to a less fluid status, interferes with protein and enzyme function, and often deforms receptor and channels.  The end result of excessive glucose is sticky and nonfunctional cells.

Other advanced glycation end-products are measured as fructosamine.  Excessive circulating glucose is also rapidly excreted through the kidney above levels of 180 mg/dl, creating excessive urination or polyuria.  Glucose metabolism is tightly regulated because it can quickly oxidize and damage cell walls, wreaking havoc on our enzymatic pathways.

What is glycemic index?

How Much Sugar Can My Body Handle? – Reversing Diabetes
The GI assigns a score to how quickly glucose from a specific food enters the bloodstream.  Foods are ranked on a scale of 0 to 100, with glucose having a value of 100. The lower a food’s glycemic index, the slower the blood sugar rises after eating that food. In general, cooking and processing foods makes the GI higher for that food. The higher the GI of a food, the greater the insulin release, and therefore the greater the conversion of circulating glucose to fat storage.

The rate of rise and peak glucose concentration after a meal is often expressed as Glycemic Index (GI).

Glycemic load (GL) measures both how quickly glucose enters the bloodstream (GI) and how much glucose per serving is present. Glycemic Load (GL) is a calculated number and gives a patient a better idea of the effect of a particular food based upon the typical serving size. Watermelon has a high glycemic index of 80,  but a serving of watermelon has so little carbohydrate, that its total glycemic load is only 5.

When glucose levels drop, insulin production also drops, resulting in a conversion of stored fat to circulating ketone bodies and circulating triglycerides.  Circulating ketone bodies are a fuel source, akin to glucose, that do not require insulin to access the cells.

The point of the discussion is that we have extremely limited circulatory capacity for glucose, about 5g glucose or about 20 calories only.  Our constant consumption of processed carbohydrate rich food is inconsistent with our human physiology; which attempts to quickly removes glucose out of circulation to prevent tissue damage.  The constant high exposure eventually overwhelms our clearance capacity, leading to metabolic inflammation, and eventual diabetes.

Wasserman D. H. (2008). Four grams of glucose. American journal of physiology. Endocrinology and metabolism, 296(1), E11-21. 10.1152/ajpendo.90563.2008

Insulin sensitivity can be described as the response the body elicits following the release of insulin. When the sensitivity is high, the body will require a small amount of insulin to reduce blood sugar levels. On the other hand, when sensitivity is low, the body may fail to respond to even high levels of insulin. Insulin is an essential hormone that is responsible for regulating the levels of blood sugar. The converse of insulin sensitivity is insulin resistance.

Insulin is made by beta cells in the pancreas. When cells are insulin resistant, they can’t use insulin effectively, and this means that you are likely to have high blood sugar levels. When your pancreas senses high blood sugar, it makes more insulin to overcome the resistance, but this may not improve the situation in the long run. Chronic insulin resistance, which is common in type 2 diabetes, may deplete beta cells in the pancreas. Also, prolonged high blood sugar can damage nerves and organs. Improving insulin sensitivity can help to reduce insulin resistance.

Here are 8 ways to improve insulin sensitivity.

1.   Eat More Soluble Fiber

There are two kinds of fiber; soluble and insoluble. Insoluble fiber helps in forming stool that can easily move through the bowels. Soluble fiber, on the other hand, plays a huge role in promoting insulin sensitivity. A study published in NCBI showed that soluble fiber plays a role in increasing insulin sensitivity. Another study also showed that women who ate more soluble fiber had significantly lower levels of insulin resistance. Soluble fiber promotes the growth of friendly gut bacteria in your gut which has been linked to decreased insulin resistance.

Foods that are rich in soluble fiber include legumes, oatmeal, flaxseeds, Brussels sprouts, and fruits like oranges.

2.   Eat More Colorful Fruit and Vegetables

Colorful fruits and vegetables are rich in antioxidants. Antioxidants eradicate free radicals which can cause harmful inflammation and insulin resistance.

3.   Use Herbs and Spices

A number of spices play a role in promoting insulin sensitivity. They include:

• Fenugreek seeds have high soluble fiber content. A 2001 study concluded that “fenugreek seeds improves glycemic control and decreases insulin resistance in mild type-2 diabetic patients.”
• Turmeric contains an active component called curcumin, which has strong antioxidant and anti-inflammatory properties. Both these properties help to reduce insulin resistance.
• Ginger contains a component called gingerol which increases sugar uptake and improves insulin sensitivity.
• Cinnamon is known for its ability to reduce blood sugar and increase insulin sensitivity. Yet other studies have shown that cinnamon can mimic the action of insulin in fat cells.

4.   Drink More Green Tea

Green tea is a choice drink for people with diabetes type 2. Green tea has been linked to increased insulin sensitivity and reduced blood sugar levels. Green tea also has antioxidants that help to fight off free radicals. Green tea also has` other numerous health benefits.

5.   Try Apple Cider Vinegar

Vinegar is a key ingredient in apple cider vinegar which could help increase insulin sensitivity by reducing blood sugar and improving the effectiveness of insulin. Vinegar also helps to slow gastric emptying hence allowing time for the body more time to absorb sugar. This gives insulin more time to act. Apple cider vinegar can be added to cold salads or drinks.

6.  Cut Down on Carbs

Carbs are the main stimulus behind high sugar levels and the production of insulin. Carbs release sugar into the bloodstream when they are broken down. They are essential as a source of energy for the body. When the body breaks down carbs glucose and releases it into the blood, the pancreas releases insulin to move the sugar from the blood into the cells. Consuming excessive carbs could cause insulin resistance because of the overproduction of insulin. Reducing your carbohydrate intake could increase insulin sensitivity. This does not mean eliminating entirely but reducing and spreading out your intake of carbs. Processed carbs that are likely to trigger insulin resistance include white rice, pasta, and white bread.

7.  Avoid Artificial Trans Fats

Transfats are partially hydrogenated oils that are usually added to processed foods to help them keep for longer. They also add taste to processed foods. Foods that typically contain artificial trans fats include cakes, cookies, pies, doughnuts, and fried fast foods. Artificial trans fats are typically found in more processed foods.

Transfats have been shown to cause inflammation and increase the risk of type 2 diabetes.

The US Food and Drug Administration (FDA) declared trans fats unsafe to eat in 2018. However, this directive is yet to be implemented by manufacturers. It is up to you the consumer to scrutinize the ingredient list before buying any processed foods.

8.   Reduce Your Intake of Artificial Sugars

Artificial sugars are mostly found in processed foods and they contain two main types of sugar: high-fructose corn syrup and table sugar, also known as sucrose. Fructose has been linked to insulin resistance even in people with no diabetes. Foods such as candy, sugar-sweetened beverages, cakes, and pastries are likely to contain a lot of artificial sugars.

Can Supplements Help To Improve Insulin Sensitivity?

The idea of taking natural supplements is a controversial one and may require consultation with your physician. However, if you have been diagnosed with insulin resistance you may benefit from taking supplements that increase insulin sensitivity. They include chromium, berberine and magnesium supplements which are linked to increased insulin sensitivity. Another compound – Resveratrol -found in the skin of red grapes and other berries also appears to increase insulin sensitivity in people with type 2 diabetes.

Since supplements can interact with other medication it is important to consult your doctor before you start taking them.

References

1.   NCBI (2011): Trans Fatty Acids Induce Vascular Inflammation and Reduce Vascular Nitric Oxide Production in Endothelial Cells. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3247279/

2.   NCBI (2013): Adverse metabolic effects of dietary fructose: results from the recent epidemiological, clinical, and mechanistic studies. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23594708

3.   NCBI (2014): The impact of soluble dietary fiber on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24901089

4.   NCBI (2013): The Role of Gut Microbiota on Insulin Resistance. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705322/

5.   NCBI (2001): Effect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled study. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11868855

6.   NCBI (2014): Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25168916