05.02.17 Joel Fuhrman Vegetables and Beans are Keys to Health, May 2, 2017

One Radio Network

-Food is more powerful than drugs. Reversing disease through the nutrition of G-BOMBS – Greens, beans, onions, mushrooms, berries, seeds. -Multi-factorial causes of heart disease, including both excessive fat and excessive carbohydrates and sugar. Everything plays a role. -It’s not what we believe, it’s what studies show. Study showed people eating high amount of animal products have 4 times the rate of disease of those eating high amount of plant products. -Studies with soft end points – e.g. measuring cholesterol, bp, weight after a year, not as reputable as studies with hard end points – e.g. rates of cancer, death, stroke after long-term study. -He says it doesn’t matter if the study is done on GMO, grain fed beef vs. grass-fed beef, skim vs. full-fat milk. It’s the excessive amount of protein concentration that cause poor study outcomes. -Nurses Health Study show women who ate more beans had a lower rate of breast cancer. Framingham Study showed eating more nuts and seeds led to less disease. -Disease is caused by excessive hormones produced by our own body, such as IGF-1 and insulin and angiogenesis promotors, which are created in response to eating higher amounts of animal products. -Eat a little bit of raw onion in your diet. Our bodies create organosulfide compounds as we chew them well, which are protective against disease. Chewing onions and garlic creates alliinase, chewing green cruciferous vegetables creates myrosinase, both are enzymes. -Alliinase and myrosinase are both anti-cancer compounds that are destroyed by heat. To retain anti-cancer property when cooking, first blend or finely chop raw onion and greenies to activate the enzymes, then pour the slurry in to the hot ingredients and heat only briefly. -Beneficial effect of eating beans due to their fiber content, glycemic effects, and resistant starch. These encourage a healthy microbiome and cause a growth of biofilm of the villa, which causes glucose to be absorbed slower. Second meal effect. -Even the liquid from canned beans is healthful. Dry beans are the most economical. -AGEs– (advanced glycation end products) form on protein moieties and are caused by cooking carbohydrates. Eating a cheeseburger, mixing carbs with animal protein, is a more dangerous combo. -Ketogenic diets theoretically may be better than SAD, but are missing phytonutrients and fiber. We get the most longevity and cognitive health from diets high in phytochemicals and antioxidants. Low fat not good though, because we need beneficial fats from whole nuts and seeds. But avoid processed oils from nuts. -Listener on dialysis needs to consult with a dietician to adapt this diet to her needs. -Avoiding dementia. Brain doesn’t have it’s own antioxidant network, it needs a constant exposure to antioxidants. Eat foods with antioxidants such as blueberries on a daily basis. Supplement EPA/DHA if not eating fish. -Dr. Fuhrman supervised Joe Cross’s juice diet, but he didn’t advocate the 60 day juice fast. Juicing can be an adjunct to changing one’s diet. For long term health, combine with Fuhrman’s nutritarian diet. Keep glycemic content of juices low. -With plant foods, you don’t have to have complete protein in the same meal. The body takes time to combine proteins in foods such as beans and rice into complete proteins.