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Most carbohydrate foods have low glycemic index values and are healthy in their natural state. However, when they are highly refined or processed, their glycemic index is usually high, which causes our blood sugar to shoot up when we eat them. Bread is no exception to this rule

Similarly, the vitamins that exist in potato. Call it the vitamin C that in fact contain a powerful antioxidant to ward off free radicals in the body. To that end, in order to obtain the benefits of vitamin C with a maximum of potato choose good condition - such as by selecting the no sprout, s

When I hear the word 'antioxidant', our mind would immediately pictured the many benefits behind this grain of strawberry fruit. In addition to antioxidants, strawberries also contain vitamin C, no less with oranges. folic acid, fiber, potassium, and ellagic acid.

The fact is to burn calories from the consumption of mangoes takes about 20 minutes of exercise at the gym! But this certainly will not prevent us from eating the fruit is sweet and fragrant. Mangoes are high in calories, but certainly very difficult to get rid of it. So, no matter if occasionally enjoy the fruit with orange flesh, insofar as these do not redundant.

Plums can be yellow, red, dark red, blue or purple. The inside flesh is succulent plums, but not some other kind of watery. The inside of the yellow or red plums. Some plums have a sweet taste, while others are tart. Many varieties of plums are scattered throughout the world, including in Japan, Europe, Santa Rosa. European Plum smaller size, while no water is Japanese plum.

Optimal serum 25-hydroxyvitamin D levels for multiple health outcomes. Bischoff-Ferrari HA. Adv Exp Med Biol. 2008;624:55-71. Review. PMID: 18348447 DOI: 10.1007/978-0-387-77574-6_5 Recent evidence suggests that higher vitamin D intakes beyond current recommendations may be associated with better health outcomes. In this chapter, evidence is summarized from different studies that evaluate threshold levels for serum 25(OH)D levels in relation to bone mineral density (BMD), lower extremity function, dental health, risk of falls, admission to nursing home, fractures, cancer prevention and incident hypertension. For all endpoints, the most advantageous serum levels for 25(OH)D appeared to be at least 75 nmol/l (30 ng/ml) and for cancer prevention, desirable 25(OH)D levels are between 90-120 nmol/l (36-48 ng/ml). An intake of no less than 1000IU (25 meg) of vitamin D3 (cholecalciferol) per day for all adults may bring at least 50% of the population up to 75 nmol/l. Thus, higher doses of vitamin D are needed to bring most individuals into the desired range. While estimates suggest that 2000 IU vitamin D3 per day may successfully and safely achieve this goal, the implications of 2000 IU or higher doses for the total adult population need to be addressed in future studies.

Serum vitamin D and risk of prostate cancer in a case-control analysis nested within the European Prospective Investigation into Cancer and Nutrition (EPIC). Travis RC, Crowe FL, Allen NE, Appleby PN, Roddam AW, Tjønneland A, Olsen A, Linseisen J, Kaaks R, Boeing H, Kröger J, Trichopoulou A, Dilis V, Trichopoulos D, Vineis P, Palli D, Tumino R, Sieri S, Bueno-de-Mesquita HB, van Duijnhoven FJ, Chirlaque MD, Barricarte A, Larrañaga N, González CA, Argüelles MV, Sánchez MJ, Stattin P, Hallmans G, Khaw KT, Bingham S, Rinaldi S, Slimani N, Jenab M, Riboli E, Key TJ. Am J Epidemiol. 2009 May 15;169(10):1223-32. Epub 2009 Apr 9. PMID: 19359375 In summary, the results of this large nested case-control study provide no evidence in support of a protective effect of circulating concentrations of vitamin D on the risk of prostate cancer.

Food Choices and Coronary Heart Disease: A Population Based Cohort Study of Rural Swedish Men with 12 Years of Follow-up. Sara Holmberg, Anders Thelin and Eva-Lena Stiernström. Int. J. Environ. Res. Public Health 2009, 6(10), 2626-2638; doi:10.3390/ijerph6102626 - published online 12 October 2009 Coronary heart disease is associated with diet. Nutritional recommendations are frequently provided, but few long term studies on the effect of food choices on heart disease are available. We followed coronary heart disease morbidity and mortality in a cohort of rural men (N = 1,752) participating in a prospective observational study. Dietary choices were assessed at baseline with a 15-item food questionnaire. 138 men were hospitalized or deceased owing to coronary heart disease during the 12 year follow-up. Daily intake of fruit and vegetables was associated with a lower risk of coronary heart disease when combined with a high dairy fat consumption (odds ratio 0.39, 95% CI 0.21-0.73), but not when combined with a low dairy fat consumption (odds ratio 1.70, 95% CI 0.97-2.98). Choosing wholemeal bread or eating fish at least twice a week showed no association with the outcome.

Plasma vitamin D and 25OHD responses of young and old men to supplementation with vitamin D3. Harris SS, Dawson-Hughes B. J Am Coll Nutr. 2002 Aug;21(4):357-62. PMID: 12166534 Conclusions: There appears to be no age-related impairment among men in the absorption or metabolism of 20 µg/day of vitamin D3 taken orally for at least eight weeks.

Vitamin D for cancer prevention: global perspective. Garland CF, Gorham ED, Mohr SB, Garland FC. Ann Epidemiol. 2009 Jul;19(7):468-83. Review. PMID: 19523595 RESULTS/CONCLUSIONS: It is projected that raising the minimum year-around serum 25(OH)D level to 40 to 60 ng/mL (100-150 nmol/L) would prevent approximately 58,000 new cases of breast cancer and 49,000 new cases of colorectal cancer each year, and three fourths of deaths from these diseases in the United States and Canada, based on observational studies combined with a randomized trial. Such intakes also are expected to reduce case-fatality rates of patients who have breast, colorectal, or prostate cancer by half. There are no unreasonable risks from intake of 2000 IU per day of vitamin D(3), or from a population serum 25(OH)D level of 40 to 60 ng/mL. The time has arrived for nationally coordinated action to substantially increase intake of vitamin D and calcium.

The effect of 4-week chilli supplementation on metabolic and arterial function in humans. Ahuja KD, Robertson IK, Geraghty DP, Ball MJ. Eur J Clin Nutr. 2007 Mar;61(3):326-33. Epub 2006 Aug 23. Erratum in: Eur J Clin Nutr. 2007 Mar;61(3):442. PMID: 16929238 Conclusion: Four weeks of regular chilli consumption has no obvious beneficial or harmful effects on metabolic parameters but may reduce resting heart rate and increase effective myocardial perfusion pressure time in men.

Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies. Prior IA, Davidson F, Salmond CE, Czochanska Z. Am J Clin Nutr. 1981 Aug;34(8):1552-61. PMID: 7270479 Two populations of Polynesians living on atolls near the equator provide an opportunity to investigate the relative effects of saturated fat and dietary cholesterol in determining serum cholesterol levels. The habitual diets of the toll dwellers from both Pukapuka and Tokelau are high in saturated fat but low in dietary cholesterol and sucrose. Coconut is the chief source of energy for both groups. Tokelauans obtain a much higher percentage of energy from coconut than the Pukapukans, 63% compared with 34%, so their intake of saturated fat is higher. The serum cholesterol levels are 35 to 40 mg higher in Tokelauans than in Pukapukans. These major differences in serum cholesterol levels are considered to be due to the higher saturated fat intake of the Tokelauans. Analysis of a variety of food samples, and human fat biopsies show a high lauric (12:0) and myristic (14:0) content. Vascular disease is uncommon in both populations and there is no evidence of the high saturated fat intake having a harmful effect in these populations.

When I wrote the Overcoming the Curse of the Mummies chapter in Protein Power, I wrote mainly about the evidence of disease found in the mummies of ancient Egyptians and correlated this disease with their high-carbohydrate diet. Along with all the material on mummies, which is the part everyone seems to remember, I wrote about a study done in the United States in the 1970s that persuasively demonstrated the superiority of the hunter diet as compared to an agricultural diet, which no one seems to remember. I came across that study a couple of days ago and decided to present it in a little more detail than I was able to in Protein Power. The anthropological record of early man clearly shows health took a nosedive when populations made the switch from hunting and gathering to agriculture. It takes a physical anthropologist about two seconds to look at a skeleton unearthed from an archeological site to tell if the owner of that skeleton was a hunter-gatherer or an agriculturist.

"In a prospective study involving 6,937 men and women, higher levels of vitamin D were associated with a significantly lower risk of lung cancer in women and younger participants. During a maximum follow-up of 24 years, 122 cases of lung cancer were identified. After adjusting for potential confounders, higher serum 25-hydroxyvitamin D levels were associated with reduced risk of lung cancer risk in women (84% reduced risk) and younger participants (66% reduced risk). No association was observed between vitamin D status and lung cancer risk in men and older participants. "

"Study finds inadequate levels of Vitamin D may significantly increase risk of stroke, heart disease and death MURRAY, UT - While mothers have known that feeding their kids milk builds strong bones, a new study by researchers at the Heart Institute at Intermountain Medical Center in Salt Lake City suggests that Vitamin D contributes to a strong and healthy heart as well - and that inadequate levels of the vitamin may significantly increase a person's risk of stroke, heart disease, and death, even among people who've never had heart disease. For more than a year, the Intermountain Medical Center research team followed 27,686 patients who were 50 years of age or older with no prior history of cardiovascular disease. The participants had their blood Vitamin D levels tested during routine clinical care. The patients were divided into three groups based on their Vitamin D levels - normal (over 30 nanograms per milliliter), low (15-30 ng/ml), or very low (less than 15 ng/ml). The patients were then followed to see if they developed some form of heart disease."

"Peter at Hyperlipid and Stephan at Whole Health have dispelled yet again myths regarding the indictment of the 16:0 long-chained saturated fatty acid Palmitic Acid as the prime instigator of insulin resistance (IR). Researchers are always wrong -- it's... HIGH CARBS PLUS Palmitic acid. Their brilliant posts discuss below: --Sportzaid (FRUCTOSE) + Palmitate = IR RETARDNESS --High Carb Lab Chow + Palmitate = IR in the brain Yes. Such inferences applied to low carbers (LCers) is pure ridiculousness. Non-applicable. Low/no carb + Palmitic Acid = GOOD THING. All the low-carb/high saturated fat (palmitic acid) and ketosis trials by Hays JH, Volek JS, and Krauss RM have shown reductions in blood insulin, blood glucoses (BG) and peripheral tissue insulin resistance (IR). Directly contrary to the high carb animal or human studies. Palmitic acid has a special evolutionary, adaptive role in mammalian metabolism. Stephan showed that it likely 'fills in' when blood glucose starts to decline. "

"July 9, 2008 | Michael O'Riordan Boston, MA - The consumption of a diet containing vegetable oils rich in alpha-linolenic acid (ALA) is associated with significant reductions in the risk of nonfatal MI, a new study has shown [1]. Investigators say the protective effect of ALA is evident among individuals with low intakes, suggesting the greatest benefit might be in developing countries, where fatty-acid consumption is limited. "The potential for benefit is great when the baseline intake is low," said lead investigator Dr Hannia Campos (Harvard Medical School, Boston, MA). "In countries where people eat very little fish-and some of these countries have almost no sources of omega-3 fatty acids because they cook with corn or sunflower oils-the consumption of vegetable oils with ALA could have a major impact on heart disease." In an editorial accompanying the published study [2], Dr William Harris (University of South Dakota, Sioux Falls) said that the data are suggestive and would be good news for individuals who will not or cannot eat fish, but more studies are still needed. "If ALA were able to do the same 'heavy lifting' that [eicosapentaenoic acid] EPA and [docosahexaenoic acid] DHA do, this would be welcomed news, because the capacity to produce ALA is essentially limitless, whereas there are only so many fish in the sea," he writes. "

"I know what you may be thinking: "Fish oil?! I thought fish oil was supposed to be healthy! One day you say we should take it, now you're saying it puts us at risk for Swine Flu?" Well, there is a reasonable answer, but it doesn't come in the form of a simple "fish oil is good" or "fish oil is bad" kind of package. The truth is that eating fish and taking fish oil is very often extremely beneficial for a great number of health conditions. But there is no substance on Earth that is 100% healthy under every conceivable circumstance. Take water, for example. Drinking plenty of pure water is a healthful practice. On the other hand, drinking excessive amounts (water intoxication) can lead to serious bodily damage and even death. The August issue of the Journal of Nutrition reports on a study conducted on two groups of mice fed either a fish oil or corn oil enriched diet. (4) All the mice were infected with the flu virus and were then examined over a two week period. Several interesting observations were made at the conclusion of the trial: * The mice receiving the fish oil exhibited lower levels of lung tissue inflammation. This confirms the known anti-inflammatory activity of omega-3 fatty acids found in fish. * However, these same mice suffered a "40% higher mortality rate", a "70% higher lung viral load" and "a prolonged recovery period following infection". * The researchers also noted a decline in NK (natural killer) cells in the spleens of the mice that were fed fish oil and a decrease in CD8+ T cells. NK cells and cytotoxic T cells are vital players in the body's ability to deal with infections."