Food - Dont's

  the Centenarian Diet ... the Do Not's of living to 100

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Foods - Do not Use Category | bad for metabolism

is a long list and quite controversial. But if not discussed, then no one learns anything.

From another part of the world comes the same message on living life, Dr. Barkat Charania, Middle-East who says: I am acutely inquisitive about the meaning of our existence on the earth writes in his blog: How To Read Food Labels For Whole Grain? (1)

You make the choice, the following images make it easy ...

Foods that are bad for Centenarians Foods that are bad for Centenarians

Image sources: (1) (2)

Easy choice: Whole grains, these diagrams show where the nutrients went, leaving white flour with just carbohydrates and some proteins. But, with the last 50 years of selective farming practices, the wheat we eat today is not recognizable. (Note 1,3) The proteins have changed and the glutens now produce a protein sensitivity, which many are finding their bodies present as an allergic reaction.

Grains (wheat, corn, rice, oats, etc) and legumes (beans, peas, soy, lentils, etc) are very high in starch, most of which breaks down into glucose in our bodies. If you eat these foods whole, their outer bran coating slows down their digestion, but they are still a High Carb - Low Nutrient food,. (Note 4)

If you have Insulin Resistance, you should stay away from all legumes and grains, even whole grains (remember a Whole grain is still 93% white flour). Grains and legumes aren’t that good for people, so it’s wise to avoid them regardless of your insulin sensitivity status. Ref: Carbohydrates and Longevity - There is no known carbohydrates deficiency disease | contributor october/2016, and Carbohydrate Intolerance - What does this mean? | contributor february/2017, and this page Metabolic Corruption by Carbohydrates - Sugar vs. Obesity.

We also like: (3) (4), and for best results (Note 2).

Notes:

  1. Wheat is one of the most widely grown crops in the Western world. But the wheat of today is vastly different from the wheat our ancestors grew and ate. This is likely part of the explanation as to why celiac disease and gluten intolerance have risen four-fold since the 1950s. Until the 19th century, wheat was also usually mixed with other grains, beans and nuts; pure wheat flour has been milled into refined white flour only during the last 200 years. References: , Grain Brain, written by Dr. David Perlmutter, a neurologist, (5) in which he reveals how processed grains can trigger neurological dysfunction and worsen dementia, also, Dr. Joseph Mercola, 2003 - The No-Grain Diet. (6)
  2. Enzymes are released during the sprouting process, which break down proteins and carbohydrates. This process helps make sprouted grain food low glycemic and easier to digest. Traditional grain breads are harder to digest, and the body loses a good portion of the nutrients because it is unable to digest them. (7)
  3. Porridge is the referenced food throughout history and even in most religious texts. ... a dish made by boiling ground, crushed, or chopped starchy plants - typically grain - in water or milk. (Wikipedia). Human exposure to grains was limited and combined with other cereals, tubers, fruits and nuts. The original Trail mix, and probably a precursor to Fermented foods and Bread.
  4. Grains, beans, nuts and seeds are all seeds. Rich in complex carbohydrates and fiber, they form the base of most healthy food pyramids. Yet grind grain into flour and suddenly you have a dangerous powder called “refined flour” that is supposed to be avoided like the plague. Ref: Dr. Georgia Ede, Diagnosis: Diet | Grains, Beans, Nuts, and Seeds

 

Processed Meats ...

Foods that are bad for Centenarians

Don't, there are many bad chemicals in processed meats, not to mention unhealthy fats, and there are no known nutritional benefits in processed meats. The worst chemical used are the nitrites. WHO, (12) has now classified process meats as a Group I food - Cancer causing foods.

Nitrites, are the main culprit and carcenogenic as they are designed to preserve. Preserving is done by killing anything that tries to grow, and you can imagine what it does to your microbiome.(Note 1) Cooking also plays a role. (Note 2)

FYI: The WHO's cancer research unit now classifies processed meat as "carcinogenic to humans" based on evidence from hundreds of studies, and linked it specifically to colon, or colorectal, cancer. (13).

Notes:

  1. Nitrite - are designed to kill thus preserving. Nitrogen forms the most powerful chemical bonds and are in all explosives, ex TNT. The bond energy can destroy all living organic compounds. Nitrites form nitrosamines, (14) which are proven carcenogins and damage DNA, but this is not new information. This is difference from Nitrates found in plants. Meat processing such as curing (e.g. by adding nitrates or nitrites) or smoking can lead to the formation of potentially cancer-causing (carcinogenic) chemicals such as N-nitroso-compounds (NOC) and polycyclic aromatic hydrocarbons (PAH).
  2. Cooking, especially high-temperature cooking including cooking meats over a flame (e.g., pan-frying, grilling, barbecuing), can also produce carcinogenic chemicals, including heterocyclic aromatic amines (HAA) and PAHs.

 

Added Sugar ... Modern Dietary WMD

Foods that are bad for Centenarians

Don't, ... there is no known reason for adding sugar to the diet. In addition, there are no known nutritional benefits in refined sugar.

Glucose, (Note 1) is one of the forms of energy we can use as fuel. Every cell in our body, every bacterium and in fact, every living thing on Earth uses glucose for energy. But, we can make all we need from fats and proteins. Of the three macronutrients in our diet (protein, fat and carbohydrates), only "Carbohydrates are Non-essentia" for human life.

Our consumption of glucose use to include the "Whole Vegetable and Fruit". In vegetables and fruits, glucose is mixed in with fiber, vitamins, minerals, enzymes, and beneficial phytonutrients, all which moderate any negative metabolic effects. Today we eat refined sugars (Sucrose and Fructose) in a concentrated form, and, at a rate 50 times that of our ancestors. (8).

No to Sugars - and living to 100 or past 100
Just Plain "Nuts"

, every time we spike insulin damage is done to our cells. The Warburg effect Cancer can only use sugar as energy source. Medicine as we know it is in trouble, the AMA and AHA have failed in their mission. Dr. Noakes gives a good talk on the problem ... The Great Diet Controversy: UCT - Challenging Beliefs, Dr. Tim Noakes | november/2013 (Video). WDM's = Coca Cola, Pepsi, Kellogg ... etc. Even 60 Minutes came out against sugar the White Death.

FYI: those who consume 10% to 25% of their daily calories from added sugar have a 30% increased risk of death from cardiovascular disease compared with those who get less than 10% of their calories from added sugar. Beyond that 25% mark, the risk of death increases three-fold ... (9,10).

Sorry NO!,

    Contrary to popular belief:

  1. Honey is not healthier than other forms of sugar. In fact, it contains more grams of sugar per teaspoon than any other sweetener.
  2. “High-fructose” corn syrup is not worse than other forms of sugar. White sugar contains 50% fructose and high-fructose corn syrup contains 55% fructose. Numerous studies have confirmed that there is no difference between white sugar (sucrose) and HFCS -55 when it comes to your health.
  3. Agave syrup is not a natural sweetener. It is manufactured by adding enzymes to inulin, the indigestible starch found in agave roots. Agave syrups contain in the neighborhood of 70% to 90% fructose, making agave syrup the Mother of all high-fructose syrups. (10a)

Metabolic Corruption by Carbohydrates

Sugar Consumption vs. % Population Obesity

Metabolic Corruption by Carbohydrate and Epigenetic effects.

| Open Graph in a new window |

, from this chart it is indicated that there is more to the story of Obesity over the last 60 years. This could be a case of the Compounding Effects of Epigenetics. There have been 4 generations of High Consumption of Carbs - Beyond a Metabolic Tolerance this defines Carbohydrate Intolerance. We know that diet can change our gene expression through Epigenetic Processes.

The data is indicating that there is a threshold, 10kg/22lb per year/person, and of above this the body does not seem to be responding well to this dietary environment. Also, besides Obesity, there is a corresponding increase in diseases from Metabolic Syndrome and Inflammation. Ref: Nutrigenomics and Epigenetics | contributor July/2016.

After all, insulin is not designed to Control Glucose, it is a growth hormone and regulates fat storage and growth. Ref: 2 contributions - Carbohydrates and Longevity | contributor October/2016, and Carbohydrate Intolerance - What does this mean? | contributor February/2016.

Notes:

  1. There are four major classes of biomolecules - carbohydrates, proteins, nucleotides, and lipids. Carbohydrates, or saccharides, are the most abundant of the four. Carbohydrates, or saccharides, are sugars and starches, which provide energy for humans and animals, and cellulose which make up many plant structures. Carbs as they are now commonly referred to, have become both a blessing and a curse, as the process of modern food production has changed the way they are consumed. There are two types of carbohydrates, simple - monosaccharides, and complex - polysaccharides. (11)

 

Sugar - The White Death | The Insidious - WMD

Food causes of inflammation, type 2 diabetes maing Centenarians sick.

Dr. Gary Fettke - On the Frontline of the Sugar War, has a web site NoFructose.com and is anti-sugars (Fructose and Sucrose). He states that the consumption of Sugars and Polyunsaturated Seed Oils (PUFAs) combine in our diet to create inflammation in every blood vessel wall and in every tissue in every organ of the body. Sugar is really public Enemy Number One ... says J. J. Virgin and once you break free from your body's constant need for yet another sugar fix, (Note: Sugar is more addictive than Cocaine!), you'll experience great levels of newfound energy and clarity of mind. The addition of refined carbohydrates including bread, rice and pasta only aggravates the damage and addiction process. (15). Sugar is a potent "lipemic" agent and alters the lipid metabolism and fatty acid composition of the blood. (15a)

... the dogma Eat less, Move more is wrong, your weight is affected by the source of the calories, not just the number of calories. Reference: Zoe Harcombe's book, The Obesity Epidemic. Research by Dr. Robert Lustig has also shredded this dogmatic belief, showing that not even calories from different kinds of sugar (such as glucose and fructose) are treated identically by your body. However, the bottom line is, you are what you eat (and do not burn) and junky calorie intake is a Junky Obesogenic Lifestyle.

Refined fructose is actually broken down very much like Alcohol, damaging your liver and causing mitochondrial and metabolic dysfunction in the same way as ethanol and other toxins, whereas glucose does not wreak this kind of metabolic havoc.

sugar - the white death - and living to 100 or past 100

The rapid metabolism of sugar at today’s very large levels appears to be responsible for excessive fatty acid synthesis in the liver. Because fructose metabolism "fills" glycolysis with substrate at a very high rate, frequent use of sucrose or fructose promotes fat production. Measurement of plasma triglyceride levels has shown these to be increased by the chronic ingestion of sugar. There is a reliable correlation between sugar consumption, dyslipidemia and metabolic syndrome. (16,16a)

The Secrets of Sugar - The Fifth Estate - CBC News, October/2013 reviews the history and failure of the USDA and FDA. (18) Dr. Mercola and longtime nutrition oriented doctors state The idea that weight gain is simply a matter of "calories in" versus "calories out" is just plain wrong, the real weight-gain culprit is carbs in your diet. (19)

fructose overload infographic

... the SAD (Standard American Diet) is an "Extinction Level Event" and the SAD has gotten SAD-er. We have to remember our bodies replace 100's of billions of cells every day, and repairs any damage. In nature, carbohydrates are linked with vitamins, minerals, protein, fat and fiber. Carbohydrates should not be our main source of fuel, i.e. glucose, (Carb-Loading Debunked) it should be ketones, i.e. fats. The body can produce all the glucose is needs from proteins and fats, but it does process carbohydrates that come along with plants and animals cell walls which also feeds our friendly bacteria. The Gut Microbiome provides 90% of our immune response.

Why do we get Fat? What is Insulin?

Quick Learning Video

Clip: From the documentary "Fat Head".
Why You Got Fat ~3 minute video.

Quick Info Video

Dr. Robert Lustig - the role hormones insulin and leptin play in weight gain and obesity. ...
~8 minute video.

Dr. Mercola has a graphical depiction of Sugar. Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in his infographic Dr. Mercola - Fructose Overload".


 

Non-caloric artificial sweeteners (NAS) | bad news

No to artificial sweetners - and living to 100 or past 100
The Longevity Plan with Dr. John Day - Are Artificial Sweetners Dangerous?

were introduced over a century ago as means for providing sweet taste to foods without the associated high energy content of caloric sugars. NAS consumption gained much popularity owing to their reduced costs, low caloric intake and perceived health benefits for weight reduction and normalization of blood sugar levels. (20) For these reasons, NAS are increasingly introduced into commonly consumed foods such as diet sodas, cereals and sugar-free desserts, and are being recommended for weight loss and for individuals suffering from glucose intolerance and type 2 diabetes mellitus. (21)

Most NAS pass through the human gastrointestinal tract without being digested by the host and thus directly encounter the intestinal microbiota, which plays central roles in regulating multiple physiological processes. Microbiota composition and function are modulated by diet in the healthy/lean state as well as in obesity and diabetes mellitus, and in turn microbiota alterations have been associated with propensity to metabolic syndrome. Here, we study NAS-mediated modulation of microbiota composition and function, and the resultant effects on host glucose metabolism.

No to artificial sweetners - and living to 100 or past 100
Dr. Axe - The 5 Worst Artificial Sweeteners

In summary, the results suggest that NAS consumption in humans enhances the risk of glucose intolerance and that these adverse metabolic effects are mediated by modulation of the composition and function of the microbiota. The bacteria changed and that microbiota was previously associated with type 2 diabetes in humans. (22)

Also, the NIH-AARP Diet and Health study ( http://dietandhealth.cancer.gov/), was established in 1995 - 1996 by the National Cancer Institute. The AARP diet and health study, and follow-up, indicated that those who drank more than four cans of diet soda or other artificially sweetened beverages a day had a nearly 30 percent higher prevalence of depression, suicidal thoughts and acts, and other mental stress compared to those who did not consume diet drinks. (23) In this large study of U.S. older adults, frequent consumption of sweetened beverages was associated with a higher risk of depression, and coffee consumption with a lower risk. (coffee drinkers when they joined the study were less likely to die from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections, compared to participants who did not drink coffee. Report findings: Coffee Drinking and Your Health)

And, the health and longevity negatives for NAS go on and on ... (24,25)

What to do instead: NAS chemicals can be switched out with plant derived sweeteners, such as Stevia, but this is a herb and everyone responds differently to herbs. Wikipedia Green Stevia is just the dried leaf and for best benefits Organic Green Leaf Stevia. Some people will use fruit sugars by Dr. Fettke is dead set against fructose ... his site NO Fructose.com especially when fruits are out of season and honey = sugar. Take back control by choosing LCHF - Low Carbohydrate Healthy Fat living. Ref: this site ... the Centenarian Diet.


 

Ok - Now What?

Our modern society created a Nutritional Disease; therefore, we need a Nutritional Solution. Eating too many of the wrong carbohydrates too often is what causes blood sugar and insulin levels to rise, placing us at high risk for insulin resistance and Alzheimer’s Disease (Type 3 Diabetes). Our bodies have evolved to handle whole food sources of carbohydrates like peppers, broccoli, onions, and tubers etc., but our bodies simply aren’t equipped to cope with modern refined carbohydrates like refined flour and sugar. Ref: The Premise for this Nutritional Solution.

But, doctors are not trained in nutrition, medicine as we know it is in trouble, can we be better doctors than the AMA provides. We certainly can acquire the knowledge to ask better questions. The AMA has failed in their mission. Dr. Noakes gives a good talk on the problem ... The Great Diet Controversy: UCT - Challenge Beliefs | Dr. Tim Noakes, november/2013 (30) and Dr. Mercola & Dr. Greger on How Not To Die | December/2015. (31) Dr. Mercola and Dr. Chutkan talk on Food as Medicine - The Baby Connection and the importance of Gut Health ... referred to as Complimentary or Alternative medicine ... Dr. Mercola and Dr. Chutkan on Gut Health | February/2017. (32) Dr. Chutkan has a 77% success rate of taking her patients Off Medications.

is where we stand. OMG - We can not get to the future Sick; therefore, if we apply the Dr. Ames' - Triage Theory and aim high ...

The following actions must be considered:

Simple solution, avoid carbohydrates as they offer no known nutritional benefits. Carbohydrates are however packaged in food source organisms that do provide Longevity Vitamins. We want and need Phytochemicals from our Diet, otherwise we suffer from malnutrition. The symptoms of malnutrition is what this site is all about.

Our foods provide Phytonutrients, macronutrients, micronutrients (for critical DNA repair) (R1), Polyphenols, Phytosterols, Flavonoids, Lignans, Antioxidants, and Carotenoids, that do allow life to continue. Ref: 100 richest dietary sources of polyphenols. (Resource 1,2,3)

Certainly avoid processed carbohydrates, fats and oils, and packaged and processed foods. A direct result of too many carbohydrates is Insulin Resistance functional manifested as Carbohydrate Intolerance. Dr. Volek discusses his current views on the benefits of a LCHF plan - Health-Promoting Effects of a Low-Carbohydrate Lifestyle | july/2016 and this site follows this type of plan with the addition of Dr. Ames' "Triage Theory" ... the Centenarian Diet.

What path are You On?

Track Your Nutrition & Health Data with cronometer.com

[ + ] Sources and References:

  1. Video youTube, The Great Diet Controversy: UCT taught me to Challenge Beliefs, Dr. Tim Noakes.
  2. R1 PubMed, Effects of micronutrients on DNA repair. Collins AR, Azqueta A, Langie SA.
  3. Resource 1 ECJN, Table 1. Polyphenol and antioxidant content in the 100 richest foods (mg per 100 g or mg per 100 ml)
  4. Resource 2 ECJN, Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database, J Perez-Jimenez, V Neveu, F Vos and A Scalbert
  5. Resource 3 Phenol-Explorer.eu, Phenol-Explorer is the first comprehensive database on polyphenol content in foods
  6. 1 Dr. Barkat Charania, How To Read Food Labels For Whole Grain
  7. 2 Authority Nutrition .com Grains: Are They Good For You, or Bad
  8. 3 We like Lisa Leake's blog: Understanding grains (corn, wheat, multi-grain, etc.)
  9. 4 eGrains Blog 5 New Whole Grains to Try
  10. 5 Book, Grain Brain, Grain Brain, written by Dr. David Perlmutter,
  11. 6 Book, The No-Grain Diet, How Gluten and Modern Food Processing Contribute to Poor Health
  12. 7 Oldways Whole Grain Council, Sprouted Whole Grains Historically, many of our grains sprouted accidentally, a happenstance ...
  13. 8 Dr. Mercola article and video, Sugar May Be Bad, But This Sweetener Called Fructose Is Far More Deadly
  14. 9 Mind, Body, Spirit, bewellbuzz.com, Could Added Sugar Be Affecting Your Blood Pressure?
  15. 10 NCBI, PMC, Are refined carbohydrates worse than saturated fat? Frank B Hu,
  16. 10a Diagnosis Diet, Dr. Georgia Ede, What You Need to Know about Sugar and Insulin Resistance
  17. 10b Dr. Axe - Food is Mecicine, 9 Charts That Show Why America is Fat, Sick & Tired.
  18. 10c American Society for Clinical Nutrition, 2007, Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. Richard J Johnson, et al.
  19. 11 wiseGEEK health, What is Glucose?
  20. 12 WHO, World Health Organization.
  21. 13 Harvard, School of Public Health on WHO, WHO report says eating processed meat is carcinogenic:
  22. 14 Eating for energy Dot com Nitrosamines are potent carcinogens which can induce tumour growth in humans.
  23. 15 Dr. Gary Fettke, thegaryscience, Nutrition and Cancer - Time to Rethink.
  24. 15a EBSCO HOST, connection, Dietary Sugar in the Production of Hyperglyceridemia, Kuo, Peter T. and Bassett, David R.
  25. 16 AJCN, 2002 American Society for Clinical Nutrition Fructose, weight gain, and the insulin resistance syndrome1,2,3, Sharon S Elliott, Nancy L Keim, Judith S Stern, Karen Teff, and Peter J Havel
  26. 16a MedBio.info, Robert S. Horn PhD, Oslo, Norway, Carbohydrate metabolism.
  27. 17
  28. 18 Sugar: The White Death, The Secrets of Sugar - The Fifth Estate - CBC News, October/2013
  29. 19 Dr. Mercola, Gary Taubes, The Diet Doctor Everybody Loves - Gary Taubes
  30. 20 Nature 2014, Artificial sweeteners induce glucose intolerance by altering the gut microbiota, Suez, J, et al.
  31. 21 Nature Article .pdf, Artificial sweeteners induce glucose intolerance by altering the gut microbiota, Suez, J, et al.
  32. 22 PLOS One, Low-Dose Aspartame Consumption Differentially Affects Gut Microbiota-Host Metabolic Interactions in the Diet-Induced Obese Rat, Marie S. A. Palmnas, Theresa E. Cowan, Marc R. Bomhof, Juliet Su, Raylene A. Reimer, Hans J. Vogel, Dustin S. Hittel, and Jane Shearer
  33. 23 PLOS One, Sweetened Beverages, Coffee, and Tea and Depression Risk among Older US Adults, Xuguang Guo, Yikyung Park, Neal D. Freedman, Rashmi Sinha, Albert R. Hollenbeck, Aaron Blair, and Honglei Chen.
  34. 24 PubMed, Soft drink consumption and mental health problems among adults in Australia. Shi Z1, Taylor AW, Wittert G, Goldney R, Gill TK. 2010.
  35. 25 PubMed, Soft drink and sweet food consumption and suicidal behaviours among Chinese adolescents. Pan X, Zhang C, Shi Z.
  36. 30 youTube - Dr. Tim Noakes, The Great Diet Controversy: UCT - Challenge Beliefs Dr. Tim Noakes | november/2013
  37. 31 youTube - Dr. Mercola and Dr. Greger, Dr. Mercola & Dr. Greger on How Not To Die December/2015
  38. 32 Mercola on youTube - 2017, Dr. Mercola and Dr. Chutkan on Gut Health

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is a positive online community for seniors who are interested in longevity and becoming centenarians. Living to 100 years of age becomes a goal, and sharing and exploring this goal is an issue that matters to those in the golden years. A platform for the energetic, creative, and productive, to share life experiences by contributing your experiences on this site. Founded to explore quality living, healthy and anti aging, longevity and Becoming Centenarians.