Fat Head: Tom Naughton's manifesto for low-carb eating

12. March 2010 William Davis (16)
I just got back from Jimmy Moore's low-carb cruise to the Bahamas.

Among the many interesting people I met on the cruise was the creator of the documentary film, Fat Head, Tom Naughton.

Tom brings both creative insights into low-carbohydrate eating as well as humor. Low-carb eating can be a pretty contentious issue, but Tom made it fun. He will make you laugh about many of the odd notions we have about diet.

Among the best parts of Fat Head is Tom's portrayal of the effects of carbohydrates on insulin and fat metabolism:






Fat Head joins the ranks of films like Food, Inc, that make nutrition information entertaining. For anyone interested in a unvarnished look at diet, weight loss, along with a few laughs along the way, Tom Naughton's Fat Head is worth viewing.

Oatmeal: Good or bad?

11. March 2010 William Davis (67)

You've heard it before: oatmeal reduces cholesterol. Oatmeal producers have obtained permission from the FDA to use a cholesterol-reducing claim. The American Heart Association provides a (paid) endorsement of Quaker Oats.

I've lost count of the times I've asked someone whether they ate a healthy breakfast and the answer was "Sure. I had oatmeal."

Is this true? Is oatmeal heart healthy because it reduces LDL cholesterol?

I don't think so. Try this: Have a serving of slow-cooked (e.g., steel-cut, Irish, etc.) oatmeal. Most people will consume oatmeal with skim or 1% milk and some dried or fresh fruit. Wait an hour, then check your blood sugar.

If you are not diabetic and have a fasting blood sugar in the "normal" range (<100 mg/dl), you will typically have a 1-hour blood glucose of 150-180 mg/dl--very high. If you have mildly increased fasting blood sugars between 100 and 126 mg/dl, postprandial (after-eating) blood sugars will easily exceed 180 mg/dl. If you have diabetes, hold onto your hat because, even if you take medications, blood sugar one hour after oatmeal will usually be between 200 and 300 mg/dl.

This is because oatmeal is converted rapidly to sugar, and a lot of it. Even if you were to repeat the experiment with no dried or fresh fruit, you will still witness high blood sugars in these ranges. Do like some people and pile on the raisins, dried cranberries, or brown sugar, and you will see blood sugars go even higher.

Blood sugars this high, experienced repetitively, will damage the delicate insulin-producing beta cells of your pancreas (glucose toxicity). It also glycates proteins of the eyes and vascular walls. The blood glucose effects of oatmeal really don't differ much from a large Snickers bar or bowl of jelly beans.

If you are like most people, you too will show high blood sugars after oatmeal. It's easy to find out . . . check your postprandial blood sugar.

In past, I recommended oat products, specifically oat bran, to reduce LDL, especially small LDL. I've changed my mind: I now no longer recommend any oat product due to its blood sugar-increasing effects.

Better choices: eggs, ground flaxseed as a hot cereal, cheese (the one dairy product that does not excessively trigger insulin), raw nuts, salads, leftovers from last evening's dinner.

Mustard: Super health food?

6. March 2010 William Davis (32)
Could mustard--yes, the yellow condiment you smear on hot dogs--be a super heart healthy food in disguise?

Consider that mustard contains:

Vinegar

Turmeric

No appreciable sugar


The vinegar slows gastric emptying, resulting in slower absorption of any carbohydrates and a reduced glucose area-under-the-curve. Of the little fats contained (about 3 grams per 1/4 cup), most are desirable monounsaturates. Mustards are relatively rich in selenium, with 20 mcg per 1/4 cup, helpful for protection against cancer and thyroid disease, and magnesium, 31 mg per 1/4 cup.

Turmeric is added to most mustards. One of the constituents of turmeric, curcumin, the substance that confers the bright yellow color, has been a focus of interest for its anti-inflammatory effects. Curcumin has been documented to reduce activity of the inflammatory enzymes cyclooxygenase-2 (COX-2), lipoxygenase, and reduce activity of inflammatory signal molecules, tumor necrosis factor-alpha (TNF-a), interleukin (IL)-1,2,6,8, and 12, and monocyte chemoattractant protein (MCP). Curcumin also has been shown to reduce LDL oxidation, a potentially important step in atherosclerotic plaque formation. Turmeric is used as a tea by Okinawans. (Hmmmm . . . )

Turmeric content of mustard can vary, of course. Likewise, sugar content. Look for mustards that are not sweetened, so avoid honey mustard in particular. Look for hot, brown, horseradish, Dijon, etc. If there is a downside to mustard, it's sodium content, though the 709 mg per 1/4 cup should only be a problem for those who are sodium-sensitive (African Americans, in particular).

So perhaps mustard isn't exactly a super health food. But it may have some bona fide health effects and should be used generously especially if you are concerned about blood sugar and inflammatory phenomena.

Exercise and blood sugar

5. March 2010 William Davis (30)
There is no doubt that exercise yields benefits across a spectrum of health: reduced blood pressure,  reduced inflammation, reduced blood coagulation, better weight control, stronger bones, less depression, reduced risk for heart attack.

Exercise also influences blood sugar. Diabetics understand this best: Exercise reduces blood sugar 20, 30, 50 or more milligrams. A starting blood sugar, for instance, of 160 mg/dl can be reduced to 80 mg/dl by jogging or riding a bicycle. (I recently had brunch at an Indian restaurant with my family. Blood sugar one-hour postprandial: 134 mg/dl. I was sleepy and foggy. I got on my stationary bike and pedalled at a moderate clip for 60 minutes. Blood sugar: 90 mg/dl.)

Could the reduction of blood sugar with exercise be THE reason that exercise and physical activity provide such substantial benefits?

Think about it. Reduced blood sugar:

1) Reduces risk for future cardiovascular events.
2) Reduces glycation of proteins, i.e., reduced glucose binding to proteins like the ones in artery walls and the lenses of your eyes.
3) Reduces blood coagulation
4) Reduces endothelial dysfunction (abnormal artery constriction that leads to atherosclerosis)

This might explain why it doesn't require high levels of aerobic activity to derive benefit from exercise, since even modest efforts (e.g., a 15-minute walk after eating) reduce blood sugar substantially.

The incredible 33-year, 18,000-participant Whitehall study tells us that a postprandial (after-eating) blood sugar of an impossibly-difficult 83 mg/dl is required to erase the excess cardiovascular risk of blood sugar. Could this simply be telling us that physical activity or exercise is required to suppress blood sugars to these low levels?

It makes me wonder if an index of the adequacy of exercise is your post-exercise blood glucose.

The most important weight loss tool

4. March 2010 William Davis (15)

Question: What is the most effective tool available to help you lose weight? 


A pedometer (walk 10,000 steps, etc.)?

A treadmill? 




A bicycle?






No. None of the above. 

The most important tool you can use to achieve weight loss is your glucose monitor:



Timing of blood sugars

3. March 2010 William Davis (5)
Because different foods generate different blood sugar (glucose) responses, the timing of your blood sugar is an important factor to consider.

This question has come up a number of times. Commenters have asked whether the one-hour postprandial glucose is timed with the start of the meal or the conclusion of the meal.

In my view, if we simply ignored all aspects of meal composition, then blood glucose should be obtained one hour after the conclusion of a meal. This is because most mixed meals (i.e., mixed in composition among proteins, fats, and carbohydrates) yield peak blood glucose levels at 60-90 minutes after consumption. Timing blood glucose to 60 minutes after the conclusion of a meal puts the sample right about at the peak.

But this is an oversimplification. For instance, here is the blood glucose behavior after so-called "complex" carbohydrates wheat bread, rye bread, rye made with beta glucan, and whole wheat pasta (50 grams carbohydrates each) in slender, healthy volunteers, mean age 29 years:


From Juntunen et al 2002

Note that blood glucose peaks at 35 minutes postprandial. (To convert glucose in mmol/L to mg/dl, multiple by 18. Thus, whole wheat bread increased blood glucose from 94 mg/dl to 122 mg/dl. Also note the lower peak glucose for pasta, but sustained higher glucose levels hours later.)

In another study, older (mean age 64 years), overweight (BMI 27.9) females with diabetes were given 50 grams carbohydrate, 50 grams carbohydrate with olive oil, or 50 grams carbohydrate with butter:


From Thomsen et al 2003. Control meal of soup plus 50 g carbohydrates ({blacktriangledown}), the control meal plus 80 g olive oil ({circ}), and the control meal plus 100 g butter (•).

In this experience, note that postprandial glucose peaks 60-120 minutes after the meals (consumed within 10 minutes), delayed more when either oil is included. Blood glucose started at 144 mg/dl and peaked as high as 230 mg/dl with carbohydrates only; peaks were reduced (along with AUC) when oil was included. (Note the differential effect, olive oil vs. butter.)

These two sets of observations give you a range of blood glucose behavior. One side lesson: Carbohydrates should never consumed by themselves, else you will pay with a high blood sugar (not to mention the hypoglycemic response later for many).

Psssst . . . There's sugar in there

1. March 2010 William Davis (13)
You non-diabetics who check your postprandial blood sugars already know: There are hidden sources of sugar in so many foods.

By now, everybody should know that foods like breakfast cereals, breads, bagels, pretzels, and crackers cause blood sugar to skyrocket after you eat them. But sometimes you eat something you thought was safe only to find you're showing blood sugars of 120, 130, 150+ mg/dl.

Where can you find such "stealth" sources of sugars that can screw up your postprandial blood sugars, small LDL, inflammation, blood pressure, and cause you to grow visceral fat? Here's a few:

Balsamic vinaigrette
Many commercially-prepared balsamic vinaigrettes, especially the "light" varieties, have 3 or more grams carbohydrates per tablespoon. Generous use of a sugar-added vinaigrette can therefore provide 12+ grams carbs. (Some, like Emeril's and Wish Bone, also contain high-fructose corn syrup.)

Hamburgers
I learned this lesson the hard way by taking my blood sugar after having a hamburger, turkey burger, or vegetarian burger (without bun): blood sugar would go way up. The effect is due to bread crumbs added to the meat or soy.

Tomato soup
If it were just tomatoes, it would still be somewhat high in sugars. But commercially-prepared tomato soup often contains added high-fructose corn syrup, sucrose, and wheat flour, bringing sugar totals to 12 to 20+ grams per half-cup. A typical 2-cup bowl of tomato soup can have upwards of 80 grams of sugar.

Granola
Sure, granola contains a lot of fiber. But most granolas come packed with sugars in various forms. One cup of Kellogg's Low-fat Granola with Raisins contains an incredible 72 grams (net) carbohydrates, of which 25 grams are sugar.


Given modern appetites and serving sizes, you can see that it is very easy to get carried away and, before you know it, get exposed to extraordinary amounts of sugar and carbohydrates eating foods you thought were healthy.

And don't be fooled by claims of "natural" sugar. Sugar is sugar--Just check your blood sugar and you'll see. So raw cane sugar, beet sugar, and brown sugar have the same impact as white table sugar. Honey, maple syrup, and agave? They're worse (due to fructose).

How low should blood sugar be?

28. February 2010 William Davis (0)
What should your blood sugar (glucose) be after eating?

Take a look at the data from the Whitehall study reported in 2006. The Whitehall Study stands apart from other studies in that it was very large (over 18,000 participants) who were observed for an unusually long time (33 years). All participants were administered a 50 gram glucose "challenge" at the start with glucose levels checked after the glucose challenge.

Here's what they found:




From Brunner et al 2006.
Mustard: Super health food?

Mustard: Super health food?

6. March 2010 William Davis (32)
Could mustard--yes, the yellow condiment you smear on hot dogs--be a super heart healthy food in disguise?

Consider that mustard contains:

Vinegar

Turmeric

No appreciable sugar


The vinegar slows gastric emptying, resulting in slower absorption of any carbohydrates and a reduced glucose area-under-the-curve. Of the little fats contained (about 3 grams per 1/4 cup), most are desirable monounsaturates. Mustards are relatively rich in selenium, with 20 mcg per 1/4 cup, helpful for protection against cancer and thyroid disease, and magnesium, 31 mg per 1/4 cup.

Turmeric is added to most mustards. One of the constituents of turmeric, curcumin, the substance that confers the bright yellow color, has been a focus of interest for its anti-inflammatory effects. Curcumin has been documented to reduce activity of the inflammatory enzymes cyclooxygenase-2 (COX-2), lipoxygenase, and reduce activity of inflammatory signal molecules, tumor necrosis factor-alpha (TNF-a), interleukin (IL)-1,2,6,8, and 12, and monocyte chemoattractant protein (MCP). Curcumin also has been shown to reduce LDL oxidation, a potentially important step in atherosclerotic plaque formation. Turmeric is used as a tea by Okinawans. (Hmmmm . . . )

Turmeric content of mustard can vary, of course. Likewise, sugar content. Look for mustards that are not sweetened, so avoid honey mustard in particular. Look for hot, brown, horseradish, Dijon, etc. If there is a downside to mustard, it's sodium content, though the 709 mg per 1/4 cup should only be a problem for those who are sodium-sensitive (African Americans, in particular).

So perhaps mustard isn't exactly a super health food. But it may have some bona fide health effects and should be used generously especially if you are concerned about blood sugar and inflammatory phenomena.
Tags :

Comments (32) -

  • Anonymous

    3/6/2010 4:21:13 PM |

    Hmmm.... I might have to pick up some mustard next time at the health shop.  Turmeric is the only herbal extract I take.  Basically it makes me feel well.

  • Anonymous

    3/6/2010 4:23:34 PM |

    Keep in mind that almost all brands of mustard have gluten in them.  For some reason they tend to use non-distilled malt vinegar to make mustard.  All distilled vinegars are gluten free, and there are a few brands of good gluten free mustard.

  • Dexter

    3/6/2010 9:09:21 PM |

    Since reading about the benefits of cucurmin at Nephropal and the benefits of cinnamon on BG, I have started the practice every morning of melting one tbsp of coconut oil and one tbsp of butter together and then mixing in a teaspoon of
    cinnamon and a teaspoon of tumeric.

  • dave

    3/7/2010 1:22:50 AM |

    i just take 500 mg. of curcumin. I find it to raise my HDL also

  • Michaela

    3/7/2010 4:31:51 AM |

    I'm pleased to read that, I've been giving a Turmeric Curcumin supplement to my CHF sufferer for many months now.

  • Peter

    3/7/2010 10:42:06 AM |

    I've been trying to figure out why southern India (with it's rice diet) has much higher heart disease rates than northern India with it's wheat diet, and one theory that I read said that in the north they use a lot of mustard seed oil for cooking.

  • chris

    3/7/2010 12:39:49 PM |

    Most other brassica cultivars seems well loaded with good things, though i've not read much on rapeseed.

  • Anonymous

    3/7/2010 7:16:40 PM |

    As far as slowing gastric emptying, does it matter when vinegar or cinnamon is ingested?

  • Lori Miller

    3/7/2010 9:11:18 PM |

    Using mustard is a good way to keep a lean burger moist. I make a thin patty, squeeze a lot of mustard on top, put on a few spoonfuls of minced garlic and spread it evenly. I sprinkle dried rosemary on top and broil the burger for 10 minutes. Cooking mellows the flavors. (Recipe inspired by chef Nick Stellino.)

  • Wild Mountain Gourmet

    3/8/2010 5:07:56 PM |

    Very interesting perspective on mustard. We are familiar with some of the benefits, but weren't aware of the anti-inflamatory piece. Thanks for sharing,  Wild Mountain Gourmet!

  • Anand Srivastava

    3/8/2010 9:08:22 PM |

    For Indians mustard means mustard. It does not mean Turmeric or Vinegar.

    We generally use mustard as itself in preparing curry. Its required for most fish dishes.

    Mustard oil was the second most popular oil, after ghee. Now it has a higher usage than ghee, because vegetable oil has replaced ghee.

    Virgin Mustard oil contains a balance of O3 and O6 (1:1.4), which is better than canola.

  • Anonymous

    3/10/2010 1:13:55 AM |

    what brands of mustard are GF?

  • Ateronon

    3/10/2010 7:15:16 PM |

    Don't forget to take pepper with your turmeric. Makes a 20 fold difference in its bioavailabilty.

  • Tom

    3/10/2010 8:00:19 PM |

    Only yellow mustard generally contains turmeric. Most brown mustards (Dijon, Dusseldorf, etc.) do not, although they're still very healthy and delicious.

    Curry powder contains turmeric, so any curry dish has that benefit as well.

  • jacque k

    3/11/2010 8:34:28 PM |

    You can also add turmeric to a vinegar and olive oil salad dressing--no gluten or sodium. And remember to sprinkle pepper on the salad, too.

  • P

    3/13/2010 12:27:18 AM |

    I have to second Ananad. This is way Indians eat regularly. We eat mustard everyday! We eat turmeric everyday! If I have sore throat or feel a cold coming, I take a tsp of turmeric powder with hot milk. Feel just fine next day. People in India also use turmeric powder directly over wounds too!

  • Cure Acne

    6/12/2010 5:45:39 AM |

    I make a thin patty, squeeze a lot of mustard on top, put on a few spoonfuls of minced garlic and spread it evenly.

  • Teeth Whitening

    6/12/2010 8:39:16 AM |

    Very interesting post. Thanks for you information. Mustard is not a super healthy food.

  • E Xtenze

    6/13/2010 4:26:11 AM |

    Yes, you are right man, mustard a secret of super health, but if you take it in very low quantity.

  • website promotion company

    7/24/2010 4:26:38 AM |

    I read your post, i really appreciate your experience and i will get good knowledge from their as well.

  • geongia

    9/15/2010 9:03:26 AM |

    I haven’t any word to appreciate this post….the person who create this post it was a great human..thanks for shared this with us.i found this informative and interesting blog so i think so its very useful and knowledgeable.


    health

  • buy jeans

    11/3/2010 2:19:21 PM |

    Turmeric content of mustard can vary, of course. Likewise, sugar content. Look for mustards that are not sweetened, so avoid honey mustard in particular. Look for hot, brown, horseradish, Dijon, etc. If there is a downside to mustard, it's sodium content, though the 709 mg per 1/4 cup should only be a problem for those who are sodium-sensitive (African Americans, in particular).

  • Atlanta cosmetic surgery

    12/5/2010 5:00:06 AM |

    There are spices that are very good for health and should be consumed regularly.Turmeric is also very good for keeping worms at bay.

  • SEO Company Delhi

    1/6/2011 3:39:11 PM |

    The information in this blog is really a appreciable. I would really like to say that the knowledge you have about this is quit impressing. But the main thing here is the way to present the information, and you have done it very nicely. Great work and love to visit on your blog again and again. Keep posting nice information.

  • SEO Services Delhi

    1/6/2011 3:39:42 PM |

    Im impressed. I dont think Ive met anyone who knows as much about this subject as you do. Youre truly well informed and very intelligent. You wrote something that people could understand and made the subject intriguing for everyone. Really, great blog youve got here.

  • seo specialist india

    1/6/2011 3:40:11 PM |

    Can I just say, this blog is what got me through the day today.  Every time I read it, I just get more and more excited about whats next.  Very refreshing blog and very refreshing ideas.  Im glad that I came across this when I did.  I love what youve got to say and the way you say it.

  • delhi independent escort

    1/6/2011 3:40:38 PM |

    This blog is fantastic. Thats not really a really huge statement, but its all I could come up with after reading this. You know so much about this subject. So much so that you made me want to learn more about it. Your blog is my stepping stone, my friend. Thanks for the heads up on this subject.

  • revision rhinoplasty beverly hills

    1/27/2011 6:36:22 PM |

    Turmeric has antiseptic qualities and is much used in the Asian countries.Vinegar is used more in the west...so some fusion food with all these ingredients could make some very good health diet eh?

  • rose

    5/28/2011 7:11:45 PM |

    Dr, William Davis for some reason looks more like a business man to me; not that there is anything wrong with a business man.

  • Matt

    2/7/2012 9:28:10 PM |

    Nice writeup. So true, there are benefits to eating mustard!! Check out our varieties...  Wild Mountain Gourmet

Add comment

Loading