1) Minimize sugars and refined carbohydrates and maximize nutrition
2) Minimize omega-6 fats and eliminate artificial trans-fats
3) Get plenty of vitamin D from sunshine and/or diet
Minimize Sugars and Refined Carbohydrates
and Maximize Nutrition
Modern society is so addicted to sugars and refined carbohydrates that most people are in complete denial that these foods could be bad. This problem has only gotten worse because of the pervasive misguided advice to reduce fat and increase carbohydrates in the diet. Even if you want to quit, the addiction is so strong it is very difficult. However, once the addiction is broken, the cravings will end. Getting adequate amounts of good dietary fats and nutrients is the key to breaking sugar addiction. The good fats are mostly saturated and monounsaturated fat - just like the composition of our bodies. These fats help to promote satiation for a longer time and help to reduce the blood sugar spikes and resulting insulin spikes from carbohydrates in the diet. When insulin levels are raised too high too often, insulin resistance begins to develop and can lead to diabetes, heart disease, and cancer. Be sure and read "Insulin and Its Metabolic Effects" by Dr Ron Rosedale MD for more details. Elevated blood sugar also suppresses the immune system and accelerates aging by increasing the glycation of important molecules. Our immune system is our front line against cancer as well as harmful microbes - so decreasing our immune function is definitely not a good thing! And here is what Dr Rosedale says about glycation:
"Remember, you are what you eat and you most certainly do not want your arteries to become sugarcoated. That is in fact what can happen. Glucose, as it turns out, is a very sticky molecule. It readily combines with many types of critical molecules in our body causing them damage and to malfunction. The process of glucose combining with other molecules is called "glycation" and glycation is now being recognized as one of the most important molecular causes of heart disease and contributing to most, if not all diseases of aging. In fact, when a molecule in your body combines with glucose and that now damaged molecule is not readily replaced by an undamaged molecule, it can turn into what are called advanced glycated end products with the acronym called purposefully and appropriately "AGE's", since they are now thought by scientists to contribute greatly to the damage that we know as "aging". Sugar is used by chefs to "caramelize" cream and other foods. That is, in fact, what happens to us as we age. Ultimately we turn rancid (oxidize) and caramelize (glycate). It is our goal to slow that down."
Eating a variety of nutrient-dense foods will also help to reduce sugar cravings. It may actually be nutrients that the body is craving. Most people don't get enough nutrients from their diet and taking supplements may not be a reliable way to get those nutrients. Foods full of sugar and refined carbohydrates generally have much lower nutrition. So it can be a vicious circle if not broken. Make your calories count!So, where do you get good fats and good nutrition? The best sources are meat, organs, dairy, and eggs from pastured or wild animals, as well as organic vegetables and limited amounts of heritage whole grains, fruits, and nuts. These are the foods that our healthy ancestors ate. Pastured animal fats are mostly saturated and monounsaturated with only small amounts of polyunsaturated fat. Grain-fed animals have higher amounts of polyunsaturated fat, so it is best to find meat and dairy from pastured animals that eat little or no grain. Meat and dairy from grass-fed ruminants also have more conjugated linoleic acid (CLA), the only good trans-fat, that helps to fight cancer and heart disease.
Minimize Omega-6 Fats (Linoleic Acid)
and Eliminate Artificial Trans-Fats
Our modern society has also been misled about which types of fat are best for our health. For about the last 30 years we have been told to avoid saturated fat and eat more polyunsaturated fat. Unfortunately this advice has made our health worse, not better. In fact, our healthy ancestors typically ate no more than about 4% to 10% of their calories from polyunsaturated fat and this is a good goal for us today. Saturated fats strengthen our immune system. We need small amounts of polyunsaturated omega-6 fat in our diet, but too much suppresses the immune system and promotes cancer and heart disease, as discussed in more detail by health researcher Barry Groves, PhD in this article: "Polyunsaturated oils increase cancer risk".
Artificial trans-fats are made from hydrogenating polyunsaturated fats. Now, even the "health authorities" agree that trans-fats are bad, even though not long ago they were promoting margarines laden with trans-fats. Even small amounts of artificial trans-fats can increase your chances for heart disease, so eliminating them from your diet is ideal. They are found in many packaged and processed foods and also in many fried foods and deserts at restaurants. Ideally, make your own food from fresh ingredients. However, if you do buy packaged or processed foods, reject any foods that have "hydrogenated" in the ingredients list. When you eat out, don't eat fried foods or most deserts. The deserts are high in sugar anyway :)
Get Plenty of Vitamin D from Sunshine and/or Diet
Most people are deficient in vitamin D, but adequate vitamin D is critical for our health. Recent research has shown that people with low levels of vitamin D are much more prone to cancer. Additional research also indicates that vitamin D deficiency is associated with greatly increased risk of cardiovascular disease. Adequate Vitamins A, D, and K2 are also necessary for proper calcium metabolism, so that calcium goes to our bones and teeth and not in excess to our blood vessels and tissues. Together, vitamins A and D also help to strengthen our immune system.
Our bodies can produce vitamin D from cholesterol if we get enough sunshine. At higher latitudes, this may not be possible most of the year. The best dietary sources of vitamin D are animal fats from pastured or wild animals. One of the best sources is cod liver oil, which is also high in vitamin A and beneficial omega-3 fats. However, not all cod liver oils are created equal. Most have lost most of their natural vitamins in processing and have artificial vitamins added back. If you are interested in taking cod liver oil, be sure to read more about it here.
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