Episode 41:

Rules of threes: foods to eat and avoid

In today’s episode, we will talk about the three foods you should be eating in your diet and the three foods you should avoid.


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Rules of threes: foods to eat and avoid.

Let us guide you through three types of foods you should eat more of and three types to avoid. 

Diet advice is complicated, but it doesn’t have to be.

We make things too complicated. We get distracted by trendy diets or so-called superfoods. So today, we’re going to go back to basics.

Health News

An artificial intelligence system is better at predicting breast cancer than radiologists, according to a UK-US study led by Google Health. The team behind the technology hopes it can be widely deployed to improve cancer care.

Pitted against six radiologists working individually, the AI performed 11.5% better, even when the humans were given patient and family histories.

In an attempt to improve diagnoses, Shravya Shetty at Google Health and her colleagues trained an AI system on 91,000 mammograms taken from women in the UK and US. In each case, the women were followed for two or three years to confirm whether or not they developed breast cancer. The team then tested their AI system on 28,000 other mammograms.

The job outlook for radiologists in the future?

Rules of threes: foods to eat and avoid.

Example of why food is medicine. 

The most common of diabetes is type 2. According to the CDC, 90 to 95 percent of people with diabetes in the United States have type 2. Just 5 percent of people have type 1.

According to the CDC, 79,535 deaths occur each year due to diabetes. The number of fatalities related to diabetes may be under reported. We see this so much in the hospital, were fatalities are related to diabetes.

Nuts and Seeds 

They are considered “life-giving foods”  Start eating foods that give rise to life.

Think about what happens when you plant a seed. It sprouts. Nuts and seeds contain all the nutrients you need to kick-start the growth of new life.

Nuts and seeds have a powerful mixture of healthy fats, fiber, and probably most important trace nutrients. These flavonols, these polyphenols have a range of effects on us, on our gut bacteria, on our livers, on our cellular functions that are incredibly beneficial as we age.

Health Benefits Summary:

Nuts and seeds are good sources of protein, healthy fats, fibers, vitamins, and minerals. 

Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake and help burn energy. Research shows that only 68 to 94 percent of fats from nuts are absorbed.

 Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease.

The Australian Dietary Guidelines recommend 30 grams or one-third of a cup per day for adults. That’s 30 almonds, 30 pistachios, 15 Pecans, and 15 cashews.

Fruits and Vegetables 

Everyone was expecting this one. But two tips to help you eat more fruits and vegetables. These two tips might help you follow the rules more closely. First, they don’t have to be fresh to be healthy. If you get frozen fruits or vegetables, that’s great. If you can get canned fruits or vegetables that don’t have a lot of sodium or added sugar, that works fine as well.  

Is sugar-fine to consume in fruits? There’s a lot of growing recognition that one of the biggest problems in our current food supply is processed starch and sugar. Natural sugars that are still packaged in the food that they were intended to be in are good for us. The sugar you hear about in pop and processed foods lets label them as “free sugars” in your diet. 

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are Men: 150 calories per day (37.5 grams or 9 teaspoons) Women: 100 calories per day (25 grams or 6 teaspoons).

Healthy fats, especially omega-3 fatty acids from seafood.

Don’t be afraid of fat. Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids, which are good for your heart. Research has shown that omega-3 fatty acids can reduce your risk of heart disease and stroke.

Omega-3 fatty acids have been scientifically proven to be healthy for brain function, fight mental decline, fights inflammation and even fights depression and anxiety. 

The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week.

Here’s the catch. Try to avoid Mercury. 

Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger, predatory fish and marine mammals.

Before 1977, PCBs were used as insulation, coolants, and lubricants in transformers, capacitors, and other electrical equipment.

They have been found in air, water, soil, and sediments throughout the world. Because PCBs have not been made since 1977, the levels in the environment and in the food chain have been declining.

Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, King Mackerel, or tilefish because they contain high levels of mercury.

Eat Less. Processed meat. 

Processed meats are meats that have been preserved by smoking or salting, curing or adding chemical preservatives. They include deli meats, bacon, and hot dogs.

Processed meats are convenient, affordable and woven into our collective diet. 

Some processed meats include:

  • Ham
  • Sausage
  • Hot dogs
  • Pepperoni
  • Beef jerky
  • Deli meats, including roast beef and turkey

One of these chemicals occurs naturally in meat. The others develop or are added as part of the process to produce these meats.

  • Heme is a pigment found mostly in red meat
  • Nitrates and nitrites are added to keep processed meat fresher longer
  • Heterocyclic amines and polycyclic amines are produced when meat is cooked at high temperatures

All of these chemicals can damage the cells in the colon and rectum. As damage accumulates over time cancer risk greatly increases.

Sugary drinks and refined carbohydrates.

We know that the average western diet brim with excess sugar and that we are overloading our bodies with it. The bad news is that our body is not made to process excessive amounts of sugar, especially in the form of fructose. Here’s what you get when you consume too much sugar:

Here’s what you get when you consume too much sugar:

  • Zero nutritional value – There are no nutrients – like proteins, vitamins, and minerals – in sugar that are needed by the human body.
  • A damaged liver – Over consumption of excess sugar or fructose produces effects much like those of excess alcohol consumption. When fructose is not used up, the liver turns it into fat in the form of cholesterol.
  • Fat- promoting effects – Fructose doesn’t stimulate the body’s appetite-control hormone, so it fails to excite insulin, which turns off ghrelin, the “hunger hormone.” This has a domino effect that fails to stimulate the production of leptin, the “starvation hormone.”  
  • Type II diabetes – Consistently high levels of blood sugar make our pancreas work harder to produce insulin. Eventually, the pancreas can’t keep up with the demand; the result is insulin resistance.

Eat less salt, especially in packaged foods.

The most obvious and well-confirmed problem with too much salt is it raises your blood pressure. High blood pressure is also a clear risk factor for stroke and heart attacks. 

How? Eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove the water. The result is a higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels leading to the kidneys.

The Daily Value for sodium is less than 2,300 milligrams (mg) per day.

Canned, processed, and frozen foods are often loaded with added salt. Read your labels and choose lower-sodium products.

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