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In clearing our plates of meat, eggs and cheese (fat and protein), we ate more grains, pasta and starchy vegetables (carbohydrates). Over the past 50 years, we cut fat intake by 25 percent and increased carbohydrates by more than 30 percent, according to a new analysis of government data. Yet recent science has increasingly shown that a high-carb diet rich in sugar and refined grains increases the risk of obesity, diabetes and heart disease — much more so than a diet high in fat and cholesterol.

In 2013, government advice to reduce salt intake (which remains in the current report) was contradicted by an authoritative Institute of Medicine study. And several recent meta-analyses have cast serious doubt on whether saturated fats are linked to heart disease, as the dietary guidelines continue to assert.

Much of the epidemiological data underpinning the government’s dietary advice comes from studies run by Harvard’s school of public health. In 2011, directors of the National Institute of Statistical Sciences analyzed many of Harvard’s most important findings and found that they could not be reproduced in clinical trials.

Today, we are poised to make the same mistakes. The committee’s new report also advised eliminating “lean meat” from the list of recommended healthy foods, as well as cutting back on red and processed meats. Fewer protein choices will likely encourage Americans to eat even more carbs. It will also have policy implications: Meat could be limited in school lunches and other federal food programs.

It’s possible that a mostly meatless diet could be healthy for all Americans — but then again, it might not be. We simply do not know. There are no rigorous clinical trials on such a diet, and although epidemiological data exists for adult vegetarians, there is none for children.

We have to start looking more skeptically at epidemiological studies and rethinking nutrition policy from the ground up.

Until then, we would be wise to return to what worked better for previous generations: a diet that included fewer grains, less sugar and more animal foods like meat, full-fat dairy and eggs

When you see someone spooning sugar onto a bowl of cornflakes or Cheerios, you should not see the act as sweetening something that’s good for you, you should see it as someone spooning sugar onto sugar.

the biggest culprits in America’s bad health are sugar and refined grains, in that order. Sugar, a carbohydrate, now seems to be the chief villain. (In his recent book “The Case Against Sugar,” Taubes suggests it should be considered toxic in the same way cigarettes are.) But its nutritional cousin, the refined-grain carbohydrate, may be a close second.

Cereal was not always the morning staple that it is today. It only became so at about the same time that our health problems began to be documented, in the 1960s. A coincidence?

cereal was initially eaten on Sundays, when the women of our churchgoing nation didn’t have time to make the family breakfast. Once women entered the workforce, though, we began pouring our convenient breakfasts out of a box in significant numbers daily, a trend that peaked in 1995,

refined wheat, rice and corn, what most mainstream American breakfast cereals are primarily composed of, is quickly converted to sugar on entering your system, requiring that exact same insulin response.

By this she means anything composed primarily of refined wheat, which would be, um, 90 percent of the American breakfast repertoire: pancakes, waffles, bagels, toast, muffins, biscuits, scones, croissants, and so on.

eating this stuff on an empty stomach (i.e. in the morning), may be especially bad for your system, as there is little fiber, fat or protein in your system to slow the sugar absorption. Our breakfast staples might all best be considered as a single category of food: sugar bomb.

she nevertheless recommends that all her patients avoid what she calls “stripped” carbs, carbohydrates stripped of their fiber matrix, before noon.

What does she recommend for breakfast? Steel-cut oats, not cooked but rather soaked overnight with a dash of vinegar. I add whole-fat Greek yogurt and some nuts if I have them

Beans are great too. I had a delicious dish of lentils and a small amount of basmati rice

An egg and some cheese are also a nourishing and satisfying way to begin the day.

it throws a different light on the cereal aisle. That hulking behemoth in the middle of the grocery store, the racks of cereal, is stripped-carb and sugar ground zero, representing a kind of unrecognized terrorism wrought on parents by our own food makers

“Is there a weight of evidence that says we can totally ignore both dietary cholesterol and LDL? Absolutely not,” he said. “You can legitimately say we’re starting to rethink some things, but ignoring LDL could absolutely result in heart attacks and strokes.

The medical community’s understanding of the danger of cholesterol is changing. Many cardiologists are starting to think that independent of other considerations, the level of LDL in our blood may not be as important as it previously seemed.

In November, the American Heart Association and the American College of Cardiology released new guidelines that redefined the use of statins. While they continue to recommend that people at high risk for heart disease and people with LDL levels above 189 take a statin, the long-standing goal of lowering one’s LDL level to 70 is no longer deemed worthwhile to monitor.

Katz acknowledges that dietary cholesterol may be an innocuous part of an overall healthy diet. “The problem is that people are going to get their dietary cholesterol from things other than fish and eggs; they’re going to get it from meats and dairies. The problem with diets like that is if you eat more of A, you’re probably going to eat less of B. So people who are eating more meat and dairy and high-fat, high-cholesterol foods are eating fewer plants—they’re not eating beans; they’re not eating lentils. So yes, I think it’s entirely confabulated and contrived, and potentially dangerous on the level of lethal.”

Having talked to all of these people and read their work, here is how I walk away from this. Oxidative stress will increasingly be the target of medical treatments and preventive diets. We’ll hear more about the role of blood sugar in Alzheimer’s and continue to focus on moderating intake of refined carbohydrates. The consensus remains that too much LDL is bad for you. We do not have reason to believe that gluten is bad for most people. It does cause reactive symptoms in some people. Peanuts can kill some people, but that does not mean they are bad for everyone

I agree with Katz that the diets consistently shown to have good long-term health outcomes—both mental and physical—include whole grains and fruits, and are not nearly as high in fat as what Perlmutter proposes.

The human gut microbiome is diverse and dominated by trillions of bacteria with as many as one-thousand different bacterial species. These microbes thrive in the harsh conditions of the gut and are heavily involved in maintaining healthy nutrition, normal metabolism, and proper immune function. They aid in the digestion of non-digestible carbohydrates, the metabolism of bile acid and drugs, and in the synthesis of amino acids and many vitamins. A number of gut microbes also produce antimicrobial substances that protect against pathogenic bacteria.

Microbiota of the oral cavity number in the millions and include archaea, bacteria, fungi, protists, and viruses. These organisms exist together and most in a mutualistic relationship with the host, where both the microbes and the host benefit from the relationship. While the majority of oral microbes are beneficial, preventing harmful microbes from colonizing the mouth, some have been known to become pathogenic in response to environmental changes. Bacteria are the most numerous of the oral microbes and include Streptococcus, Actinomyces, Lactobacterium, Staphylococcus, and Propionibacterium.

These are the foods with flowers and bees and sunsets on their labels. That’s the whole point of the film. If I had been eating chocolate doughnuts and soft drinks, we know what would have happened to me. But the fact that this happened when I was following the low-fat diet that we’ve all been prescribed for 35 years – that was surprising.

The twist is that Mr. Gameau avoids soda, ice cream, candy and other obvious sources of sugar. Instead, he consumes foods commonly perceived as “healthy” that are frequently loaded with added sugars, like low-fat yogurt, fruit juice, health bars and cereal.

How did it change during the film? A. I swapped all that for the refined carbohydrates. Cereals, low-fat yogurts and apple juice would be my breakfast instead of eggs and avocado. And lunch would be pasta with pasta sauce, or some vegetables or fish with a teriyaki sauce or some kind of dressing that had added sugars in it.

My calorie intake didn’t change. What I was eating before – the avocados and nuts and other foods – are high in calories. So I kept a similar calorie intake. But on the diet with all the added sugars, I was snacking a lot more. I just never felt full, and it was affecting my moods. What I learned was that I was triggering insulin and all sorts of hormones that were trapping fat in my body.

I don’t think we should ever demonize one nutrient. But when that one single nutrient is now in 80 percent of all foods, we do need to look at it. This is not just about putting sugar in your tea or coffee. It’s pervaded our entire food supply, and people are having far too much of it. And I think most of those people don’t realize how much they’re having.

When I went back to just drinking water and eating food again, the weight dropped, and all my symptoms went away. I think we just need to simplify things. Stick to the perimeter of the supermarket where all the fresh foods are. Buy real foods as much as you can.

People who have type 2 diabetes are about twice as likely to get Alzheimer’s, and people who have diabetes and are treated with insulin are also more likely to get Alzheimer’s, suggesting elevated insulin plays a role in Alzheimer’s. In fact, many studies have found that elevated insulin, or “hyperinsulinemia,” significantly increases your risk of Alzheimer’s. On the other hand, people with type 1 diabetes, who don’t make insulin at all, are also thought to have a higher risk of Alzheimer’s. How could these both be true?

Schilling posits this happens because of the insulin-degrading enzyme, a product of insulin that breaks down both insulin and amyloid proteins in the brain—the same proteins that clump up and lead to Alzheimer’s disease. People who don’t have enough insulin, like those whose bodies’ ability to produce insulin has been tapped out by diabetes, aren’t going to make enough of this enzyme to break up those brain clumps. Meanwhile, in people who use insulin to treat their diabetes and end up with a surplus of insulin, most of this enzyme gets used up breaking that insulin down, leaving not enough enzyme to address those amyloid brain clumps.

this can happen even in people who don’t have diabetes yet—who are in a state known as “prediabetes.” It simply means your blood sugar is higher than normal, and it’s something that affects roughly 86 million Americans.

In a 2012 study, Roberts broke nearly 1,000 people down into four groups based on how much of their diet came from carbohydrates. The group that ate the most carbs had an 80 percent higher chance of developing mild cognitive impairment—a pit stop on the way to dementia—than those who ate the smallest amount of carbs.

“It’s hard to be sure at this stage, what an ‘ideal’ diet would look like,” she said. “There’s a suggestion that a Mediterranean diet, for example, may be good for brain health.”

there are several theories out there to explain the connection between high blood sugar and dementia. Diabetes can also weaken the blood vessels, which increases the likelihood that you’ll have ministrokes in the brain, causing various forms of dementia. A high intake of simple sugars can make cells, including those in the brain, insulin resistant, which could cause the brain cells to die. Meanwhile, eating too much in general can cause obesity. The extra fat in obese people releases cytokines, or inflammatory proteins that can also contribute to cognitive deterioration, Roberts said. In one study by Gottesman, obesity doubled a person’s risk of having elevated amyloid proteins in their brains later in life.

even people who don’t have any kind of diabetes should watch their sugar intake, she said.

as these and other researchers point out, decisions we make about food are one risk factor we can control. And it’s starting to look like decisions we make while we’re still relatively young can affect our future cognitive health.

“Alzheimer’s is like a slow-burning fire that you don’t see when it starts,” Schilling said. It takes time for clumps to form and for cognition to begin to deteriorate. “By the time you see the signs, it’s way too late to put out the fire.”

As a result, our microbiomes are better at helping us store fat than those of our ancestors.

Antibiotics aren’t the only force shifting our internal ecology. Modern diets are full of processed foods and low in fiber, the kind of hard-to-break-down carbohydrates found especially in vegetables, legumes, and whole grains that are crucial for a healthy microbiome.

The vast majority of our internal microbes live in the far reaches of our digestive tract, the colon, explains Justin Sonnenburg, an associate professor of microbiology and immunology at Stanford. Because of their location, these microscopic critters “really only get access to the dregs of what we eat”—the dietary fiber that our organs can’t digest. The microbes have evolved to process that fiber by fermenting it with enzymes.

feeding this fermentation process appears to be crucial for averting weight gain and diseases like obesity and Type 2 diabetes

fiber supplements might also trigger liver cancer.

“Right now, the only useful advice I could give somebody would be to eat foods naturally rich in fiber,” he says, like bran cereal and every kind of bean you can think of. Other winners included pears, avocados, apples, seeds, and nuts.

The Institute of Medicine recommends that women eat 25 grams and men 38 grams of fiber every day, but Americans only get about 15 grams on average.

The choice of whether to lunch on a cup of black beans or five chicken nuggets—which both contain about 220 calories—just got a whole lot easier.