Antibiotics and Parkinson's

 

Parkinson's disease is a movement disorder that causes involuntary movements and rigidity, as well as abnormal walking and posture. It is caused by an imbalance between two chemicals that transmit signals from the brain, dopamine and acetylcholine. Most cases of Parkinson's disease have no known cause. Doctors understand how the disease affects patients' brains, but they do not know what triggers the degenerative process.

Doctors have been aware for a long time that there is a connection between the bacteria in a person's gut and Parkinson's. But a recent study by researchers from the Helsinki University Hospital in Finland and published in Movement Disorders  suggests that high exposure to commonly used oral antibiotics is linked to an increased risk of Parkinson's disease.

The strongest associations were found for macrolides and lincosamides, broad spectrum antibiotics such as erythromycin, and those that act against against anaerobic bacteria and fungi. The study suggests that excessive use of these common antibiotics can predispose someone to Parkinson's disease. This connection may be explained by their disruptive effects on the gut microbial ecosystem.

"The link between antibiotic exposure and Parkinson's disease fits the current view that in a significant proportion of patients the pathology of Parkinson's may originate in the gut, possibly related to microbial changes, years before the onset of typical Parkinson motor symptoms such as slowness, muscle stiffness and shaking of the extremities. It was known that the bacterial composition of the intestine in Parkinson's patients is abnormal, but the cause is unclear. Our results suggest that some commonly used antibiotics, which are known to strongly influence the gut microbiota, could be a predisposing factor," says research team leader, neurologist Filip Scheperjans MD, Ph.D. from the Department of Neurology of Helsinki University Hospital.

People whose had undergone five or more courses of these antibiotics within a single five year period had a 40% greater risk of developing Parkinson's within 10 - 15 years. There is no evidence that the use of probiotic supplements had any effect.

Antibiotics are an important tool in controlling bacterial infections that can be serious or even life threatening. You should not be reluctant to use them if your doctor says they are necessary. But be hesitant to use them for extended periods and don't pressure healthcare providers to prescribe them.

Antibiotic Burgers

 

Antibiotic resistance is rising to dangerously high levels in all parts of the world. New resistance mechanisms are emerging and spreading globally, threatening our ability to treat common infectious diseases. A growing list of infections – such as pneumonia, tuberculosis, blood poisoning, gonorrhoea, and foodborne diseases – are becoming harder, and sometimes impossible, to treat as antibiotics become less effective. Without urgent action, we are heading for a post-antibiotic era, in which surgeries may no longer be possible and common infections and minor injuries can once again kill.

Antibiotic resistance is accelerated by the misuse and overuse of antibiotics. The emergence of antibiotic resistant bacteria is already a lethal threat in hospitals and it is getting worse. Over 2 million illnesses and 23,000 human deaths are estimated to be caused by antibiotic-resistant microorganisms (ARMs) in the United States each year. The healthcare costs in the United States alone for ARMs are estimated at 2 billion dollars annually. The World Health Organization ha called antimicrobial resistance “an increasingly serious threat to global public health that requires action across all government sectors and society".

It may surprise you to know that most of the antibiotics used in the United States are not used by human beings at all but for livestock. Approximately 80% of all antibiotics sold in the US are sold for use in animal agriculture, and about 70% of those are "medically important" to people. Of course some of these drugs are used to treat disease in animals and that is entirely appropriate. But the majority are given as a preventive measure to minimize the risk of the animals becoming ill - often as a result of the deplorable conditions in which they are raised. There is growing evidence that antibiotic resistance in humans is promoted by the widespread use of antibiotics in animals.

Among the largest consumers of antibiotic tainted beef are restaurants, especially fast food chains. Consumer Reports 6th annual Chain Reaction Report grades the top 20 US fast food and casual dining chains based upon whether or not they have policies in place regarding antibiotic treated meat and whether or not they follow their own policies. The results are not encouraging.

A dozen of the chains earned an outright F, including Arby's, Burger King Dominos, Olive Garden, Oanda Express and Pizza Hut. Only 2 of the 20 chains earned an A - Chipolle and Panera Bread. You can read the entire report here. Spend your money in places that give a crap about your health and safety.

Alzheimer's, Diabetes and Insulin

 

The relationship between insulin sensitivity, diabetes and dementia has been the subject of much recent investigation. Type-2 diabetes is associated with a higher risk of Alzheimer's disease in later life. A recent study published in JAMA has suggested that the earlier the onset of Type-2 diabetes, the greater the risk of eventually developing dementia.

A collaborative study carried out by scientists from the French Institute for Medical and Health Research (INSERM); the University of Padua, Italy; the University of Budapest, in Hungary; and the University of Maastricht, in the Netherlands, among others, concluded that Type 2 diabetes is linked to an increased risk of Alzheimer’s disease and other forms of dementia later in life, and that the younger the age at which diabetes is diagnosed, the greater the risk.

The study followed 10,000 people ages 35 to 55 and concluded that for each 5 years earlier the onset of Type-2 diabetes the risk for dementia increases by 24%. 

This type of observational study does not prove that Type-2 diabetes causes dementia. It is more likely that both have a common underlying cause and that insulin resistance, if not the cause itself, plays a key role. The best advice is to diagnose and treat diabetes as early as possible. When were you last tested?

The Tastiest Summer Squash You Never Heard Of

 

As the zucchini apocalypse begins to subside, you may be feeling like you have had enough of summer squashes. But that is only because you have never heard of the pattypan. Pattypan squash, also known as scallop squash, is a variety of summer squashes originating in Mexico. Native Americans have cultivated it for centuries.

The small yellow, green or white flying saucer shaped squash is just starting to turn up at farmer's markets and some grocers, and its worth a try. Its not a stretch to say the pattypan is the best tasting of all summer squashes. Just like other summer variety squash types, pattypan is one of the very low-calorie vegetables. 100 grams of raw fruit carry just 18 calories. It contains no saturated fats or cholesterol.

Fresh pattypan fruits carry relatively more vitamin A than zucchini as well as more folates, pyridoxine and niacin. It is an excellent source of vitamin-C and other B-complex groups of vitamins like thiamin, pyridoxine, riboflavin. It is a significant source or potassium, calcium, iron, manganese, phosphorus, and zinc as well.

Ok, so how do you prepare pattypans? Simple.

Cut a pattypan into wedges and saute in olive oil for 3 or 4 minutes. They pair well with bell peppers and are great topped with your favorite herbs and spices. They are also right at home atop pastas. Or slice them thin and add them to salads raw.

Looking for something a little different? Put pattypans on your list.

Let's Better Regulate the Supplement Industry

 

 

As someone who has been directly involved in both using and selling dietary supplements for over 15 years, I might seem to be an unusual advocate for stricter and more comprehensive government regulation of the industry. But that is exactly the reason that I am.

It is not true that supplements are "unregulated" in the US. The Dietary Supplement Health and Education Act of 1994 (DSHEA) establishes the legal framework under which the FDA has authority to regulate dietary supplements. Under DSHEA manufacturers and distributors of dietary supplements are prohibited from marketing products that are adulterated or misbranded. But there is a catch. These firms are responsible for self-evaluating the safety and labeling of their products before marketing them to ensure that they meet all the requirements of DSHEA and FDA regulations. If they do not, there is no mechanism for the FDA to discover this other than complaints and lawsuits from users of the products. 

Worse, while the FDA is responsible for taking action against any unsafe, adulterated or misbranded dietary supplement product after it reaches the market, manufacturers are not required to prove the safety or efficacy of their products to anyone prior to marketing them. They are required to report any safety issues to the FDA once they "become known".

Finally, the FDAs actual enforcement powers are limited and largely underfunded. The industry is regularly criticized for problems related to poor quality control, safety, misbranding, and adulteration by independent watchdog groups, the very things the Act is supposed to prevent.

Misleading or outright false claims, products that do not contain what their labeling says they do, dangerous ingredients and poor quality are so common they no longer produce surprise or outrage. If and when the FDA does manage to stop a producer from violating minimal safety or truthfulness standards, they simply close down and reopen under a new name.

Here is just one example.

Dr. Joseph Mercola, is an osteopathic physician who claims to want to inspire people to take control of their health. He markets a variety of vitamin and mineral supplements under his own name. Specifically, in the last 2 years, he has been marketing Vitamin C and D, selenium, zinc, melatonin, probiotics and more as preventatives or cures for Covid-19 infection. He has even advised people to purposely contract Covid after taking his supplements to "safely build their immunity" to the virus.

The FDA took no action until it received multiple complaints, after which it required him only to cease marketing his products as a cure for Covid-19. They are still available, and now he is claiming to be the victim of a massive conspiracy by Bill Gates and other millionaires to suppress his work. Sadly this is not an isolated+ example.

All of this creates an environment of suspicion and lack of trust that penalizes those manufacturers who do follow the rules, maintain high quality standards, guarantee their products and avoid making false, unsubstantiated claims. Quality is not cheap, so they may also find themselves at a disadvantage in a marketplace where uninformed people often shop by price alone.

Americans are entitled to know that what they buy is what they are getting, that it is safe to use and that it will do what they are told it will do. Better regulation and better enforcement would benefit not only consumers but reputable companies as well.

Covid ABCs

 

Lately it seems like the Covid Delta variant is what attracts the paparazzi but it is by no means the only one out there. The reality is that viruses constantly mutate. The more people they infect the more opportunities they have to mutate into strains that, from an evolutionary perspective, are more "effective" - meaning more contagious and possibly more severe. Covid is no different.

Here are the Covid variants that are out there now.

Alpha. 

Originated in the UK and is 60% or so more deadly than the original strain. The Pfizer, Moderna and AstraZeneca vaccines are about as effective against the Alpha variant as they are against the original strain.

Beta.

From South Africa. The Beta variant emerged around the same time as Alpha did but failed to take off in the same way, being largely confined to South Africa and its surrounding countries. It is both more infectious and harder to treat than the original strain. Pfizer and Moderna report that their vaccines are only slightly less effective against it but the Astra Zenica vaccine does not appear to be effective so far.

Gamma.

Originated in Brazil. It is more infections and faster spreading than earlier variants but appears to be less severe. The vaccines currently being administered in the U.S. (Pfizer, Moderna, Johnson & Johnson) seem to work against this variant, though some breakthrough cases have been reported. The vaccines do however continue to prove effective against severe illness, hospitalization and death, the CDC reports.

Delta.

This variant was first identified in India and has now spread to over 80 countries. In the US, Delta is responsible for about 20% of all new infections and is highly contagious. The Pfizer, Moderna and Johnson & Johnson vaccines are protective and, especially, result in less severe symptoms in breakthrough cases.

Epsilon

This variant emerged in Pakistan. The Epsilon strain seems to be more resistant to the existing coronavirus vaccines, and it has been cited as a potential threat for a “breakthrough” infection among vaccinated people. While it is less infectious than Delta it has since become the dominant COVID-19 variant worldwide. The Epsilon strain is known to have emerged in at least 34 countries around the world, and has been estimated to be the second-most dominant variant of the virus in New York City. The vaccines have still proven to be broadly effective against the Epsilon variant just less so than against earlier variants.

Lambda.

Originated in Peru. It has spread to at least 30 countries around the world and is known to be more resistant to antibodies compared to other strains.  It also appears that the Lambda variant is more infectious and more resistant to vaccines than the Alpha and Gamma variants but more research is needed to confirm this.

Covid's genetic descendants are going to be with us for a long, long time. Some of the flu viruses still around today are descendants of the 1919 flu pandemic strain. Over time we will develop immunities that reduce its transmission and severity. In the meantime, get vaccinated and continue to practice preventive measures -  especially when indoors or in crowds.

Reversing Insulin Resistance

 

Insulin resistance CAN be reversed, but it takes more than hope and good intentions. The three elements of a program to reverse insulin resistance will not surprise anyone who has been reading my blog for a while: diet, exercise and stress reduction.

Diet

The following dietary changes will help to reduce your risk of developing insulin resistance or help begin to reverse it if you are already there.

1. Reduce your sugar intake. Sugar is a far greater threat to your heart health than fat is. Sugar is extremely inflammatory in your body and the average American is consuming three or more times the recommended daily amount. Added sugar is a particular concern as it adds no nutritive value at all, just empty calories. Food labels are finally required to list added sugar so you can at least see what you are getting. The best bet for reducing your intake of added sugar is to eliminate all sodas, sweetened fruit juices and breakfast cereals, baked deserts and candy. If "eliminate" seems just too difficult for you, substitute "reduce" and work you way up to eliminate.

2. Eat more whole, fresh, unprocessed foods. This means fresh (or frozen) vegetables, fruits, beans, nuts, poultry and (in moderation) unprocessed lean red meats. Spice up your dishes with anti-inflammatory seasonings like garlic or turmeric. Cut back fast and processed foods as much as you possibly can.

3. Use poly and mono-unsaturated oils for cooking. Olive, avocado, canola, almond, and peanut oils are all good choices. Avoid corn and soybean oils. 

Any diet that tends to reduce inflammation is a good way to go. Here are some examples of anti-inflammatory diets from the Harvard Health Letter.

Exercise

It doesn't matter if you love exercise or hate it, it is part of the answer. You do not need to train like an athlete, just get on your feet and get moving. Try for just 30 minutes of moderate exercise every day. Just going for a walk counts. Interval training is especially effective for reversing insulin resistance but any exercise will help.

Stress

Stress is a part of life, it is always going to be there. Whether or not stress causes insulin resistance is still to be discovered but chronic stress does contribute to it. Cortisol is one of the hormones released from the adrenal glands in response to chronic stress. When cortisol is released in response to a stressor it signals insulin to restrict glucose uptake to the cells. Cortisol also triggers glucagon to release stored glucose from the liver.

Since very few of us can eliminate stress from our lives, it is important that we learn to deal with it constructively. Breathing exercises, meditation, massage and even simply practicing positive emotions and challenging negative ones can all help reduce your body's reaction to stress.

We do not become insulin resistant over a weekend. It takes years of stressful, sedentary living and a less than ideal diet. So don't expect it to be reversed in a few weeks either. But changes like the ones suggested above, over time, will help you make real progress.

Its Not Cholesterol After All

 

For as long as I can remember, cholesterol was the supervillain when it came to heart disease. Consumption of saturated fat increases cholesterol levels which increases your risk for heart disease. Right? Maybe not.

Reducing cholesterol levels turns out to have very little to do with heart disease risk. Over 70% of people hospitalized for heart disease have normal cholesterol levels and half of people with elevated cholesterol have normal, healthy hearts. Heart disease, it turns out, has very little to do with your total cholesterol. It does, however, have a great deal to do with insulin and insulin resistance, a condition affecting nearly 90% of American to some degree.

Many people (like me for instance) are surprised to learn that insulin resistance turns out to be the single most important predictor of heart disease. And you don't need to be obese, or even overweight, to be insulin resistant. The low fat diets many people adopt to reduce cholesterol can drive up insulin levels if they include a lot of processed foods.

Insulin resistance also increases your risk for high blood pressure, elevated triglycerides and low HDL (good) cholesterol. Each of these is a risk for heart disease in its own right. Chronically high stress levels can also aggravate the problem by stimulating the release of the stress hormone cortisol.

The good news is that as many as 40% of heart attacks could be prevented by reversing insulin resistance. Not to mention the potential for reducing the incidence of Type-2 diabetes. How? I'll talk about that in my next blog post.

 

Eat Less, Live Longer

 

Many studies show that when put on a lower calorie diet, animals live longer and stay healthier. But whether or not that is also true for humans was an open question. Now there may be a preliminary answer, and it is yes.

In a study of 218 people aged 21 to 50 and published in Lancet Diabetes Endocrinology, participants were randomly assigned to eat either their regular diet or to reduce their calorie intake by 25%. All were in the upper half of the normal weight range or the lower half of the overweight range.

After two years, no one had been able to reduce their calorie intake by 25% but those in the reduced calorie group had cut their daily intake by an average of 12% - about 300 calories per day. On average, the 143 adults in the calorie restriction group maintained nearly 12% calorie restriction over the entire two-year period. This group also achieved an average reduction of 10% in body weight (about 16 pounds), mostly body fat. The 75 adults in the control group had stable calorie intake and weight during the study.

Compared to the control group, calorie restriction substantially reduced waist measurements and blood pressure. Lab tests showed reduced LDL cholesterol and triglycerides. In addition, measures of inflammation, insulin resistance, glucose control, and metabolic syndrome greatly improved.

The findings suggest that even modest calorie restriction may reduce the risk of heart disease and diabetes even in healthy adults who are not obese. “People can do this fairly easily by simply watching their little indiscretions here and there, or maybe reducing the amount of them, like not snacking after dinner,” said lead researcher Dr. William E. Kraus of Duke University.

The bottom line is that a small reduction in daily calorie intake can improve your health outcomes, even if you are not overweight to begin with.

Caffeine and Glaucoma

 

A recent study published in the journal Ophthalmology concluded that if you already have a genetic predisposition to developing glaucoma that consuming more than 320mg of caffeine per day (about the amount in three cups of regular coffee) carries a nearly 4-fold increase in the risk of developing the eye disease (and leading cause of blindness in older adults).

“We previously published work suggesting that high caffeine intake increased the risk of the high-tension open angle glaucoma among people with a family history of disease.  In this study we show that an adverse relation between high caffeine intake and glaucoma was evident only among those with the highest genetic risk score for elevated eye pressure,” says lead/corresponding author Louis R. Pasquale, MD, FARVO, Deputy Chair for Ophthalmology Research for the Mount Sinai Health System.

Coffee is a beverage with several proven health benefits, including reduced risk of cardiovascular disease, diabetes, some cancers and Alzheimer's disease. These benefits are not associated with the caffeine content however, so switching to decaf can make sense for most people.

Weight Loss Programs and Weight Loss

 

In 2019, Americans spent $78 BILLION on diets and weight loss programs. Facebook is drowning in weight loss advice and - you guessed it - amazing products and programs to melt away the excess pounds in 2 weeks with no dieting or exercise. There are diet plans, supplements, gym memberships, exercise programs, psychological support and more available to everyone everywhere, anytime. And yet, here in the US, the obesity rate is at an all time high of 42.4%. This is up from 30.5% in 2000.

That's right. Despite spending nearly $80 billion a year on weight loss promises, we are fatter than ever. What's going on?

People do not become obese over a weekend. They work at it for years, decades. Pound by pound they add weight. There is no secret to how they do it. They consumed more calories over time than their body was able to burn and the rest was stored as fat.

Yet when it comes to losing that weight people want to believe that there is a secret formula or pill or program that will let them shed all that weight in a month. In fact, the exact same reality applies. If they burn more calories than they consume, they will lose weight. That may not be easy for most people, but it really is that simple.

I can say that it is the approach that has worked for me. I was never obese but I was definitely overweight. And I lost nearly 40 pounds over 6 months doing nothing more than burning more calories than I took in. No special foods, no restrictions (other than calories), no programs. There are two ways to do this. Eat less or exercise more.

People do want to lose weight, but they usually do not look forward to doing the work. Any time that kind of situation exists, its not long before an industry grows up around them promising them the impossible. Save your money and go back to basics.

I've posted here in the past about my own weight loss experience, but if anyone wants a summary of what worked for me, I am happy to share. Reach out to me in the comments, or on Facebook. You can do this.

Food Labels Decoded

 

 

You can't believe everything you see, especially if it is on a food package. Not only do the food processors and manufacturers use every trick in the book to legally mislead you but they are the "advisors" to the FDA in setting the standards in the first place. Most of what you see on a food package these days is carefully designed to make you think it is healthy and good for you, even (or especially) when it is not.

Here are a few common code words used on food packages and what they actually mean.

"Flavored"

The words "flavored" or "naturally flavored" means "contains little or no actual ingredient". "Apple flavored" means you are getting chemical flavors or minuscule amounts of apple juice.

"Made With"

This means "made with some" or, more commonly, "made with very little". As in "MADE WITH very little WHOLE GRAIN!"

"Supports, Enhances, Maintains"

This means "we are betting the FDA doesn't ask us to cough up any evidence". There is no legal standard for the use of these words so they mean whatever the food marketer wants them to mean. 

"Antioxidants"

This means "we have added trace amounts of Vitamins C and /or E". 

"No Nitrates or Nitrites added"

Decoded, this means that there are "natural" nitrate and nitrite containing ingredients such as celery powder or sea salt. You are still getting plenty of nitrates and nitrites from the product.

In a recent court case, Kellog argued that the "Made with Whole Grain" claim on the box of its Cheez-It snack product was not misleading because they disclosed the number of grams of whole grain (in incredibly fine print) on the package and white flour preceded whole wheat flour on the ingredient list. The court, in a rare victory for the consumer and common sense, disagreed. It ruled that making the disclosures in such fine print "does not adequately dispel the inference communicated on the front of the package".

It is difficult enough for the average person to find healthy foods in the supermarket these days without needed a secret decoder ring to know what you are buying.

Natural Fiber vs Fiber Supplements

 

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:

                         Age 50 or Less      Age 51 or More
     Men                  38 grams                 30 grams
Women                  25 grams                 21 grams

But what Americans typically consume is only 18 and 15 grams per day for men and women, respectively.

Can fiber supplements help to close this nearly 50% gap between what we need and what we are getting? Yes. But you are far better off getting your fiber from fruits, vegetables and whole grains.

When you eat naturally high-fiber foods you also increase your intake of vitamins, minerals and antioxidants that a fiber supplements will not usually supply. The fiber found in produce and whole grains will also help your "good" gut bacteria to flourish. 

In addition, naturally occurring fiber will be a mix of soluble and insoluble fibers whereas supplements often have one or the other (usually insoluble). Fiber is extracted from natural sources and then added to supplements or fortified foods and drinks to boost their fiber content. Why not go right to the source instead of a processed substitute? Most nutritionists say you are better off to get fiber from whole foods because they're healthy in other ways, too. But if you don’t get enough from your diet, fiber supplements can help fill in the gap.

As with all supplements though, buyer beware. Regulation of supplements is lax, so you need to do your own research not only on the product but on the company behind it. Quality costs and cheaper is usually not the way to go.

Do Your Prescriptions Need a Checkup?

 

Americans are taking more prescription drugs than ever. A 2017 survey found that 55 percent of Americans regularly take a prescription medicine. The Health Policy Institute at Georgetown University estimates the number to be closer to 66%. But that doesn't tell the whole story.

Prescription drug use increases with age. Three-quarters of those age 50 to 64 use prescription drugs, compared to 91 percent of those age 80 and older. More than half of Americans take at least two prescription drugs and one-fifth of us are taking five or more. Among those who take prescription drugs, 53 percent get them from more than one health care provider, which increases the risk of adverse drug effects. More than a third say no provider has ever reviewed their medicines to see if all are necessary.

I know from personal experience that this is a serious problem. My mother suffered from and eventually died of Alzheimer's Disease. When she was no longer able to live on her own, we moved her from Florida to California so that she could be near my brother. At the time, she was taking 13 different prescription medications from half a dozen different healthcare providers and dispensed by 3 different pharmacies.

One of the first things my brother did was find a local neurologist and one of the first things she did is review all 13 prescriptions that my mom had been taking. She was, in my brother's words, horrified. On the list were medications that were not to be taken together, medications dispensed to deal with the side effects of other medications, incorrect dosages and older medications that should have been replaced with newer, more effective ones. She took my mother off all but 3 of the drugs.

In the following weeks there was a marked improvement in my mother's cognition. This is not to say that she was "getting better". She wasn't. But taking her off 75% of the prescription medications she had been taking removed much of the brain fog that they were causing.

If you are taking several prescription medications you should review the list with your primary healthcare provider at your next appointment. Ask which ones are still necessary and why. Then ask which ones you might consider eliminating.

Dr. William Hall, MD, of the University of Rochester Medical Center asks his patients to bring a complete list of all medications (prescriptions, over the counter medications and supplements) that they are taking to every annual wellness visit. "Usually," he says, "half the drugs can be stopped."

If this is not your doctor's policy, make it yours.

Oils and Fats

 

 

Next to politics and religion, which oils you favor for cooking might be a good topic to avoid discussing over dinner. People are passionate about their choices to the point where actual facts no longer matter.

The truth is that fats are not always evil and have an important place in a healthy diet. Some of our organs, the heart for example, primarily draw energy from fat. In addition, some "fat soluble" nutrients, like Vitamin D, will only be absorbed when there is fat available. Rather than fat itself, it is the type of fat that you consume that is important.

Saturated fats are fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature. It is well established that saturated fats can increase LDL (bad) cholesterol and raise your risk of heart disease. They are also a source of cellular inflammation. 

Unsaturated fats have a healthy reputation. In fact, unsaturated fatty acids represent each end of the health spectrum, from completely toxic trans fats to polyunsaturated and monounsaturated fats that help support optimal health and longevity.

Here are some facts about four commonly used vegetable oils. You can make your own choices.

Canola (Rapeseed) Oil

Canola oils are very high (63%) in monounsaturated fats and omega-3 fatty acids. Studies purporting to show that canola oil worsens dementia have been largely refuted, both on methodological and scientific grounds. Blame the media for getting it wrong. There is no evidence that canola oil worsens dementia.

It is a very lightly flavored oil so it is good for baking. It also has a high smoke point (400 degF) which makes it good for frying.

Extra-Virgin Olive Oil

Olive oil also has a high monounsaturated fat content (67%) as well as antioxidants and polyphenols that help prevent cell damage. It also contains a powerful anti-inflammatory agent called oleocanthal, the only common table/cooking oil to do so. Regular use of olive oil has been shown to reduce the risk of heart disease, although only slightly (about 10%).

Because it has a relatively strong flavor it is useful in salad dressings and sauces. It has a relatively low smoke point (~200 degF) so it will break down if used for frying at high temperatures.

Avocado Oil

Avocado oil is similar nutritionally to olive oil. About 70% of its fat is monounsaturated. 

Avocado oil has a high smoke point (520 degF), making it ideal for cooking at high temperatures, either frying or as a marinade. It has a strong, buttery flavor that makes it popular for dressings.

Coconut Oil

Coconut oil has more saturated fat (83%) than beef or even butter. Proponents claim that because it is high in a type of fat called lauric acid and is a good source of Vitamins A, D and E, as well as potassium and magnesium, that it is a healthy oil. But only 12% of the saturated fat in coconut oil is lauric acid.

Used in limited quantities, coconut oil adds a distinctive flavor to foods and its relatively high smoke point (400 degF) makes it popular in Asian stir fry recipes.

Flour Power

 

In the United States, "All-Purpose Flour" has been a baking staple for many generations. All-purpose flour is not a whole flour, and only the starchy endosperm is used, without the germ and bran portion of the kernel. Hard flours contain more gluten, and soft flours contain less gluten. All-purpose flour is meant to be an intermediate between these two, suitable for most baking needs. 

All-purpose flours vary regionally, based on the type of baking most often done in a particular part of the country. Generally, all-purpose flours in the Southern United States will be softer, since southerners tend to make more biscuits, and a softer flour yields a lighter, fluffier biscuit. Northern all-purpose flours have a higher proportion of hard flour.

Freshly milled flour is not white. Bleaching is a chemical process used to make the flour whiter in appearance and to improve it’s functional properties. Aging serves to naturally bleach the flour through oxygenation. However, this is a costly process, involving a great deal of storage space, labor, and a high risk of pest infestation. Chemical bleaching, such as with chlorine gas or benzoyl peroxide, is much less expensive. This bleaching lightens the flour and also improves the strength and elasticity of the gluten it contains. Unbleached all-purpose flour is only marginally darker and unbleached products are now available in most large chain grocery stores. 

There is a consistent myth, reported by various sources, that chemical bleaching removes vitamins from flour, which must then be added back in through fortification. Although bleaching does destroy some additional vitamin B6 and folic acid, it is the milling process itself, which removes the nutritious bran germ, that is the reason white flours began to be fortified.

Today consumers have many choices other than the traditional All-Purpose flour. Here are some other readily available flours that you may want to give a try. They offer not only some variety in taste but an extra nutrition boost as well.

Whole wheat flour retains the germ and bran portion of the kernel and so is higher in fiber as well as vitamins B-1, B-3, and B-5, along with riboflavin and folate. It also has more iron, calcium, protein, and other nutrients than white flour. Its cooking properties are similar to All-Purpose flour.

Rye Flour. Rye is a rich, hearty grain that has been consumed for centuries. Rye flour nutrition differs from wheat flour and often packs more of a nutrition punch, especially if you opt for the dark variety, which holds more potent health benefits. Rye is not gluten free, however rye flour contains much less gluten than wheat and barley. Besides a distinctive bread, rye flour is also used as a filler for sauces, soups and custard powder and in pancake flour in the United States, and for making gingerbread in France.

Oat Flour. Oats - once thought of as suitable only for animal feed and Scotsmen - are one of the healthiest grains on planet Earth. The are packed with protein, B vitamins, minerals and fiber. Unlike many other flours, oat flour is gluten free. It is heavier and denser than wheat flour and a good choice for pancakes, cookies and quick breads.

You may also find flour made from beans and nuts. Most groceries stores have a pretty good section these days.

Onions, Garlic May Reduce Breast Cancer Risk

 

If you have been eating onions and garlic because you heard they had health benefits, there is good reason to continue. Several studies have shown an inverse association between onion and garlic intake and the risk of cancers of the lung, prostate, and stomach. And garlic, in particular, may help control blood pressure.

A 2019 study adds breast cancer to the list of things that onions and garlic may help prevent (technically, they reduce your risk). 

“We found that among Puerto Rican women, the combined intake of onion and garlic, as well as sofrito, was associated with a reduced risk of breast cancer,” said Gauri Desai, the study’s lead author, who is an epidemiology PhD student in the University of Buffalo’s School of Public Health and Health Professions. Sofrito is a puree of peppers, onions, garlic, herbs, and olive oil that is frequently used in Puerto Rico. Those who consumed sofrito more than once per day had a 67% decrease in breast cancer risk compared to women who never ate it.

“Studying Puerto Rican women who consume a lot of onions and garlic as sofrito was unique,” Desai said, adding that it was the total intake of onions and garlic, not sofrito alone, that was associated with breast cancer risk. Studies in France, Mexico, Taiwan and China have also shown an inverse association between onion and garlic intake and breast cancer, the researchers noted.

Onions and garlic are rich in flavonols and organosulfar compounds. In particular, garlic contains compounds such as S-allylcysteine, diallyl sulfide and diallyl disulfide, while onions contain alk(en)yl cysteine sulphoxides. “These compounds show anticarcinogenic properties in humans, as well as in experimental animal studies,” said Lina Mu, the study’s senior author, who is an associate professor of epidemiology and environmental health at the University of Buffalo.

And as a free bonus, both garlic and onions add zip and flavor to just about any dish.

 

The Red/Processed Meat Debate

 

In a study published in 2019 in Annals of Internal Medicine researchers at McMaster and Dalhousie universities found no discernible links between red and processed meats and cardiovascular health and cancer. They concluded that most people could continue to eat their current levels of red and processed meat without endangering their health, contradicting decades concern that eating these meats could contribute to serious medical conditions. The International Agency for Research on Cancer had reported in 2015 that red meat is “carcinogenic to humans based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer.” The new study contradicted the previous warnings.

If this caused confusion it is the poor reporting done by the media that is to blame, and not the study itself.

Despite headlines proclaiming that processed meats were now back on the menu, the study did not dispute the research saying that eating them raised the risk of cancer and heart disease. Rather the conclusion was that the prior studies did not produce strong enough evidence to justify telling people to cut back eating red and processed meats from their current level of consumption - which was three or four times a week.

Unsurprisingly, the study recommendation produced a firestorm of protest from doctors and nutritionists who cited decades of observational research showing that limiting the consumption of red and processed meat does reduce the risk of cancer and heart disease.

So what should we do?

According to Jeffrey Mechanick, MD, director of the Center for Cardiovascular Health at Mount Sinai Heart in NYC, your dietary pattern matters more than any particular food. "If you want to eat red and processed meat," says Mechanick, "prudent consumption would be one or two servings every week or two." Otherwise, maintain a healthy diet of poultry, fish, fresh fruits and vegetables, healthy fats and moderate carbohydrates. 

In other words, don't take the confusion as license to ignore the risks, but go ahead and have an occasional hot dog or salami sandwich is you like.