While the proper diet, properly digested, is an enormously significant factor in maintaining or regaining good health, it will not be enough to help you if you are facing an enormous daily exposure to toxins. Dental toxicity must be addressed and eliminated as completely as possible before many people can begin to benefit from good nutrition. You simply cannot dry off while you are still in the shower. Good nutrition will always be a positive factor in seeking good health, but when daily toxin exposure goes above a certain level and stays there, good nutrition will not appear to be very effective in making you healthy. These issues are addressed in greater detail in Uninformed Consent: The Hidden Dangers in Dental Care1, which I wrote in collaboration with Hal Huggins, and It's All in Your Head: The Link Between Mercury Amalgams and Illness, by Dr. Huggins.2
Toxins can also rear their ugly head when a well-motivated individual undergoes any of a number of different programs of detoxification, including some that are administered under the guidance of a doctor. Many such programs detoxify too rapidly, and even someone who is practicing the principles of optimal nutrition cannot maintain good health in the face of too-rapid detoxification. This issue is addressed in greater depth in Uninformed Consent.
188 Optimal Nutrition for Optimal Health
realize their optimal physical health on a vegetarian diet. Perhaps remaining vegetarian while aware of that knowledge would make that individual an even more enlightened being. I cannot say at what point some principles become more important than life and health. That is an individual decision. However, as a physician who has worked in this area for a very long time, I feel that my primary obligation is to be true to the physiological facts of nutrition and minimize any of my personal thoughts as to any perceived moral lightness or wrongness of a way of eating and living. Although I personally eat meat regularly, since I promptly feel poorly completely off of it, I would not contest anybody's decision to abstain from meat. Everyone makes choices and has reasons for making those choices. Perhaps it is nothing more than a rationalization to believe that you can eat an animal and still respect it. I don't know. I just know that eating meat is the best way to keep your physical health intact and your body chemistries balanced.
As a physician and a scientist, there is little that bothers me more than having unsubstantiated opinions pass as facts. For this reason, I have tried wherever possible to demonstrate that most of the less conventional assertions in this book have support in the mainstream medical and scientific literature. The articles cited often focused on other points, while inadvertently supporting one or more of the assertions that I make in this book.
However, it is also important that all valid observations are not just thrown out as being "anecdotal" simply because they did not make their way to the promised land of published, peer-reviewed studies in the refereed scientific literature. Many established and respected journals routinely publish what are called "case reports." These case reports fatten up a university-based researcher's curriculum vitae just as effectively as more extensive studies requiring far more work and effort. However, a case report is little more than an anecdote. The only real difference between the two is the integrity and academic qualifications of the reporting observer. When
A Final Note from the Author 189
the observer reports an observation of cause-and-effect in a single patient that supports the ongoing and accepted science of the moment, it is lauded and published as a case report. However, when it results in a conclusion that is contrary with any scientific lore of long standing, the information is attacked as anecdotal and the observer is vilified regardless of the quality of academic credentials possessed by that observer. Not surprisingly, such "anecdotes" are never given the opportunity to be formally published as case reports. The scientific lore of the moment possesses a very strong sense of self-preservation.
Why go into all of this detail on how scientific information is accepted, and, more commonly, rejected? Quite simply, because the more aware and educated you are as a consumer of scientific information and recommendations, the better off you will be. Scientists and physicians absolutely scorn anyone without formal training who would presume to question their conclusions or their methods of research. However, as we enter the next millennium, the Internet and the World Wide Web have changed all the rules. There is more information readily available on every subject imaginable than there ever has been before. While all of the information on the Internet is not correct, scientific controversies and differences of opinion can no longer be hidden so easily. MEDLINE research is readily accessible to anyone who wants to look. Phrases such as "Numerous studies show..." or "There is no credible scientific evidence to show that..." can easily be checked out. Exaggeration and misrepresentation of facts, data, and studies become readily apparent to those who want to look for themselves. The Internet has permanently pried open Pandora's box, and everybody in every field is accountable in a way that never existed before.
It is in this context that I have addressed the somewhat elusive and nebulous concept of optimal nutrition. For every statement made in this book, you can surely find plenty of "experts" who will tell you that the author is misguided at best, and at worst must have
190 Optimal Nutrition for Optimal Health
one or more hidden agendas to justify promulgating such amazing and obviously harmful statements about nutrition. However, you are now armed, aware, and—I hope—motivated. After all, it is your health and your life that are being affected. If I am wrong about anything of substance in this book, I welcome being told so, and I welcome being educated as to why I am wrong. Being wrong does not scare me, and it should not scare anyone else. It's high time that the quest for the truth and the pure desire to help others be the only reasons why people become doctors and scientists.
| Glycemic Index Composite Table | |
| Food Tested | Glycemic Index Mean |
| (Glucose = 100) | |
| Bakery Goods | |
| Cake | |
| Angel food | 67 |
| Banana, no sugar | 55 |
| Pound | 54 |
| Sponge | 46 |
| Croissant | 67 |
| Doughnut, cake-type | 76 |
| Muffins (eight studies) | 62 |
| Waffles (Aunt Jemima) | 76 |
| Breads | |
| Bagel, white | 72 |
| Banana bread | 47 |
| Barley kernel | |
| (75-80% kernels, three studies) | 34 |
| Barley flour (two studies) | 66 |
| Gluten-free bread | 90 |
| Hamburger bun | 61 |
| Kaiser roll | 73 |
| Melba toast | 70 |
| Oat kernel (80% kernels) | 65 |
| Oat bran (two studies) | 47 |
| Pumpernickel (whole-grain) | 51 |
| Rye kernel (six studies) | 50 |
| Rye flour (ten studies) | 65 |
| Sourdough | 52 |
| Wheat (white flour, five studies) | 70 |
| Food Tested | Glycemic Index Mean |
| (Glucose = 100) | |
| Wheat (whole-meal flour, twelve studies) | 69 |
| Pita, white | 57 |
| Semolina | 64 |
| Bulgur (three studies) | 52 |
| Mixed grain (four studies) | 45 |
| Breakfast Cereals | |
| All-Bran (four studies) | 42 |
| Bran Buds with Psyllium (Kellogg's) | 45 |
| Bran Chex | 58 |
| Bran Flakes (Post) | 74 |
| Cheerios | 74 |
| Cocopops | 77 |
| Corn bran | 75 |
| Corn Chex | 83 |
| Cornflakes (four studies) | 84 |
| Cream of Wheat, Instant | 74 |
| Crispix | 87 |
| Grape Nuts | 67 |
| Grape Nuts Flakes | 80 |
| Muesli, toasted | 43 |
| Oat bran, raw (two studies) | 55 |
| Oatmeal (made with water, cooked) | 49 |
| Porridge, including quick oats (eight studies) | 61 |
| Puffed wheat (two studies) | 74 |
| Rice bran | 19 |
| Rice Chex | 89 |
| Rice Krispies (Kellogg's) | 82 |
| Shredded Wheat (three studies) | 69 |
| Food Tested | Glycemic Index Mean |
| (Glucose = 100) | |
| Breakfast Cereals (continued) | |
| Special К | 54 |
| Total | 76 |
| Cereal Grains | |
| Barley (four studies) | 25 |
| Buckwheat (three studies) | 54 |
| Bulgur (four studies) | 48 |
| Couscous (two studies) | 65 |
| Maize cornmeal | 68 |
| Millet | 71 |
| Rice, brown (three studies) | 55 |
| Rice, instant (two studies) | 91 |
| Rice, parboiled (thirteen studies) | 47 |
| Rice, white, high-amylose (three studies) | 59 |
| Rice, white, low-amylose (three studies) | 88 |
| Rice, white (thirteen studies) | 56 |
| Rye, whole kernel (three studies) | 34 |
| Sweet corn (seven studies) | 55 |
| Wheat, whole kernel (four studies) | 41 |
| Cookies | |
| Graham wafers | 74 |
| Oatmeal | 55 |
| Shortbread | 64 |
| Vanilla wafers | 77 |
| Crackers | |
| Rice cakes | 82 |
| Rye crispbread, high-fiber (five studies) | 65 |
| Food Tested | Glycemic Index Mean |
| (Glucose = 100) | |
| Wheat Thins | 67 |
| Water crackers | 71 |
| Dairy | |
| Ice cream (five studies) | 61 |
| Ice cream, low-fat | 50 |
| Milk, chocolate, with sugar | 34 |
| Milk, full-fat (four studies) | 27 |
| Milk, skim | 32 |
| Tofu frozen dessert, nondairy | 115 |
| Yogurt, low-fat, fruit, with sugar | 33 |
| Fruit | |
| Apple (four studies) | 36 |
| Apple juice, unsweetened (two studies) | 41 |
| Apricots, canned, light syrup | 64 |
| Apricots, dried (two studies) | 31 |
| Banana (six studies) | 53 |
| Cherries | 22 |
| Dates, dried | 103 |
| Fruit cocktail, canned | 55 |
| Grapefruit | 25 |
| Grapefruit juice, unsweetened | 48 |
| Grapes | 43 |
| Kiwifruit (two studies) | 52 |
| Mango (two studies) | 55 |
| Orange (four studies) | 43 |
| Orange juice (four studies) | 57 |
| Papaya (two studies) | 58 |
| Peach | 28 |
| Food Tested | Glycemic Index Mean |
| (Glucose = 100) | |
| Fruit (continued) | |
| Peach, canned, natural juice | 30 |
| Peach, canned, light syrup | 52 |
| Peach, canned, heavy syrup | 58 |
| Pear (three studies) | 36 |
| Pear, canned, natural juice | 44 |
| Pineapple | 66 |
| Pineapple juice, unsweetened | 46 |
| Plum | 24 |
| Raisins | 64 |
| Watermelon | 72 |
| Legumes, Vegetables | |
| Baked beans, canned (two studies) | 48 |
| Beets | 64 |
| Black beans, boiled | 30 |
| Black-eyed peas (two studies) | 42 |
| Butter beans (three studies) | 31 |
| Chickpeas (three studies) | 33 |
| Chickpeas, canned | 42 |
| Kidney beans (seven studies) | 27 |
| Kidney beans, canned | 52 |
| Lentils, green (three studies) | 30 |
| Lentils, green, canned | 52 |
| Lentils, red (four studies) | 26 |
| Lima beans, baby, frozen | 32 |
| Navy beans (five studies) | 38 |
| Peas, dried | 22 |
| Peas, green (three studies) | 48 |
| Pinto beans | 39 |
| Food Tested | Glycemic Index Mean |
| (Glucose = 100) | |
| Pinto beans, canned | 45 |
| Pumpkin | 75 |
| Soya beans (two studies) | 18 |
| Soya beans, canned | 14 |
| Vegetables | |
| Carrots (two studies) | 71 |
| French fries | 75 |
| Parsnips | 97 |
| Potato, baked (four studies) | 85 |
| Potato, instant (five studies) | 83 |
| Potato, new (three studies) | 62 |
| Potato, white, boiled (three studies) | 56 |
| Potato, white, mashed (three studies) | 70 |
| Potato, white, steamed | 65 |
| Sweet corn (seven studies) | 55 |
| Sweet potato (two studies) | 54 |
| Rutabaga | 71 |
| Yam | 51 |
| Pasta | |
| Capellini | 45 |
| Fettudni, egg-enriched | 32 |
| Linguini, thick, durum (two studies) | 46 |
| Linguini, thin, durum (two studies) | 55 |
| Macaroni, boiled five minutes | 45 |
| Macaroni and cheese, boxed | 64 |
| Ravioli, durum, meat-filled | 39 |
| Spaghetti, durum (three studies) | 55 |
| Spaghetti, white (ten studies) | 41 |
| Food Tested | Glycemic Index Mean |
| (Glucose = 100) | |
| Pasta (continued) | |
| Spaghetti, whole-meal (two studies) | 37 |
| Vermicelli | 35 |
| Snacks and Candy | |
| Chocolate | 49 |
| Coca-Cola, one can | 63 |
| Corn chips (two studies) | 73 |
| Jelly beans | 80 |
| life Savers | 70 |
| Mars Bar | 68 |
| Muesli bar | 61 |
| Peanuts (three studies) | 14 |
| Popcorn | 55 |
| Soups | |
| Black bean | 64 |
| Green pea, canned | 66 |
| Lentil, canned | 44 |
| Tomato | 38 |
| Sugars | |
| Fructose (four studies) | 23 |
| Glucose (eight studies) | 97 |
| Honey (two studies) | 73 |
| Maltose | 105 |
| Sucrose (six studies) | 65 |
| Lactose (two studies) | 46 |
No comments:
Post a Comment