The best way to eat now is under much debate, as keto dieters line up against plant-based eaters, the low-fat camp has their studies to wave at the low-carb believers. So, we turned to Dr. Andrew Freeman, a well-respected cardiologist, for his expert advice on how to eat to be heart-healthy, avoid cancer, lose weight, and feel great. Dr. Freeman, who is in the Division of Cardiology andDepartment of Medicine at the National Jewish Health in Denver, says you have to try to eat the way our ancestors did: Mostly plant-based, avoiding processed foods and eat as manynatural foods as possible. "They were hunter-gatherers, but mostly gatherers," Freeman explains.
When it comes to whether to try to follow a ketogenic diet and avoid carbs, his view is: "Avoid Carbage, which is the carbs that are garbage," or highly processed foods like white bread, white rice, packaged foods, and added sugar. When it comes to trying to lose weight and be healthy, he adds, rather than cut out an entire food group like carbs, take what he calls the Goldilocks approach: Not too many carbs and not too few, but just the right amount, and focus on legumes, whole grains, vegetables, and fruit, especially the kind you could pick.
First, it's important to analyze your lifestyle and dietary habits and cut out the processed food, the sodas, or the chips, packaged snacks, or sugary sweets. I would advise someone to look at the easy fixes first. When people realize they are consuming 1,000 calories a day in soda, that's an easy one to cut out. I would encouragesomeone who wants to be heart-healthy to go as plant-based as possible. If you think about how our ancestors ate: Back then you ate what you found and it was mostly plant-based foods.
I would not say the modern ketogenic diet is terrible, but for most people, the implementation of keto is hardly healthful. It usually involves a lot of processed meat, like bacon. Plus, eliminating foods that we know are beneficial like vegetables and fruitsbecause they have carbohydratesturns out not to behealthyeither.
We know that processed meatcontains carcinogens, and you want to stay away from carcinogens since they cause cancer. When it comes to keto dieting I have nothing against it specifically, but it's the way most people do it that does not make sense to me. They wrap scallops in bacon and eat lots of processed meat. They lose weight but eventually, their cholesterol goes up. We don't know enough about the ketogenic diet, long term, to say it is unhealthy in itself. But the foods that people eat on it have been studied, and there is plenty of research that shows processed meat leads to heart disease and a higher risk of cancer.
There are some people who don't do well with keto. Some end up with digestive issues. So while we don't have enough data to say keto itself is the problem, it's well known that a diet high in meat and dairy leads to diseases like heart disease and cancer. So it's great to be skinny but it's not great to be skinny and get cancer.
The data we have from some years ago shows that a lower carbohydrate diet is worse for you in terms of health outcomes. I tell people: Don't go too low in carbs, since it appears to be unhealthy to eat all thatfat and protein. Take the Goldilocks approach to carbs, which is not too little... Not too much. Just the right amount. And make sure those carbs come from whole grains, from vegetables, fruit, and from legumes.
There are enormous health benefits from eating legumes, like lentils, beans, and pulses. The end of the day human physiologybenefits from these types of natural foods, and we arerapidly moving toward recommending a diet that is plant-rich and low in processed food. I would also recommend that for weight loss, add bouts of intermittent fasting. That's how humans lived. Long ago,theyhad to survive in the natural world, and they ate things they could find in nature or they grew them. It turns out that beans are some of the healthiest foods you could eat, especially lentils. These are high in fiber, fill you up, and have plenty of protein.
Our ancestors lived the way we are supposed to live: from the food you could gather. The natural way to eat is plant-based, with a little intermittent fasting thrown in. It turns out this is how our ancestors ate and it works. They had to be hunter-gatherers but they were much more likely to be gatherers. If they did get a piece of meat it was a rarity and a small amount.
If you combine a mostly plant-based diet with intermittent fasting, you will be healthy and maintain a healthy weight. That's how I eat (though I don't quite do intermittent fasting). I'm up early and cranking all day but if I had a less demanding lifestyleI would do that every day. And I do make it a point to exercise and try to be mindful. But back to our ancestors: Back then, you ate what you found.
You need to get exercise every day. Think about this: We know that all-natural food looked different way back then. Try picking organic strawberriesthey are tiny nothings. So we spent a lot of time and effort picking fruit. Things didn't look like they do today in the store. The natural food was smaller and had more nutrients. But it took energy to pick those berries and get enough calories to survive. So when you look at our ancestors they were using a lot of energy to get their food. Not like today when you walk into a store and it's all laid out for you.
When you look at the healthiest people in the Blue Zones [Dan Buettner's book about longevity patterns and what people who live long healthy lives have in common] they all are physically active, have strong social networks, enjoy quality sleep. If you look at their diet, the one commonality is that they don't drink too much alcohol and they eat mostly plants.
- Metabolic Renewal Review: Pros, Cons, and Effectiveness - Healthline - October 28th, 2020
- I got a whole new mindset: the health secrets of people who got much fitter in lockdown - The Guardian - October 28th, 2020
- Simple Tips And Tricks To Make Your Diet Healthier: You Must Try These! - NDTV - October 28th, 2020
- How do you calculate your calorie intake? Know some tips, recipes on how to lose weight with exercise and diet - Times Now - October 28th, 2020
- Here's What We Know About the Diet Fuelling Rebel Wilsons Fitness & Weight Loss Journey - POPSUGAR Health and Fitness Australia - October 28th, 2020
- If Your Heart Health Is at Risk, Your Partner Should Get Checked Too. Here's Why - ScienceAlert - October 28th, 2020
- Eat to beat diabetes: Delicious ways to reverse and transform your health explains Gurmeet Arora - PINKVILLA - October 28th, 2020
- Noom diet: The virtual weight loss program taking the world by storm explained - 9Coach - October 28th, 2020
- Weight loss: can your 'settling point' prevent you from losing weight in the long term? - T3 (US) - October 28th, 2020
- Link between early menopause and osteoporosis - The New Indian Express - October 28th, 2020
- Adele and Pippa Middleton Both Swear By the 'Sirtfood Diet' -- Here's Why Its Founder Says It Works - Showbiz Cheat Sheet - October 28th, 2020
- Can a Plant-Based Diet Reduce the Risk of Breast Cancer? - LIVEKINDLY - October 28th, 2020
- OPINION | Chronic diseases, immunity and nutrition. Nutrition is important now more than ever! - Health24 - October 28th, 2020
- Eat well, be well - NZ Register of Exercise Professionals - Voxy - October 28th, 2020
- Heart palpitations and headache: Causes and treatment - Medical News Today - October 28th, 2020
- The 9 Best Ways to Boost Mood, Including What to Eat and Drink - The Beet - October 28th, 2020
- How To Follow Keto Diet The Right Way? Expert Reveals - NDTV Food - October 28th, 2020
- Is it possible to lose weight in 9 days? Know the right way to fitness with expert tips - Times Now - October 28th, 2020
- Esperion Launches U.S. Direct-to-Consumer Campaign to Accelerate Awareness of NEXLETOL (bempedoic acid) Tablets and Increase Awareness of Bad... - October 4th, 2020
- Tekashi 6ix9ine Was Reportedly Hospitalized After Ingesting a Combo of Diet Pills and Caffeine - Cosmopolitan - October 4th, 2020
- I Exercise to Celebrate My Body Instead of Punishing It, and I'm Much Happier For It - POPSUGAR - October 4th, 2020
- 5 health benefits of garlic and how much to add to your diet - Business Insider India - October 4th, 2020
- Is your weight loss diet giving you a headache? Heres what you need to know - PINKVILLA - October 4th, 2020
- Exercise of Options and Total Voting Rights London Stock Exchange:AMYT - GlobeNewswire - October 4th, 2020
- Cardiovascular disease the leading cause of death for women in Singapore last year - The Straits Times - October 4th, 2020
- This Is What a Keto-Friendly Costco Haul Looks Like for Briana and Ryan Culberson - Bravo - October 4th, 2020
- The OMAD diet for weight loss: Everything you need to know - 7NEWS.com.au - September 28th, 2020
- 8 Foods and Beverages to Avoid with Arthritis - Healthline - September 28th, 2020
- PCOS And Infertility: Here's What You Need To Know - NDTV Doctor - September 28th, 2020
- Victoria Beckham: Everything I do in a day from my skincare regime to my diet and exercise - Telegraph.co.uk - September 28th, 2020
- Four Women Reveal Their Horror Stories of Teddi Mellencamp's 'All In by Teddi' Diet - The Daily Beast - September 28th, 2020
- Dieting: Weighing the good and bad - The New Times - September 28th, 2020
- The Future of Cancer Treatment - NewsPatrolling - September 28th, 2020
- The breakfast snack to help you live longer and avoid heart disease symptoms - Express - September 28th, 2020
- SRMC doctor offers suggestions for Women's Health Day - The-review - September 25th, 2020
- Keeping COVID at bay - Mountain Xpress - September 25th, 2020
- Can You Boost Your Metabolism? Here's What the Science Says - Discover Magazine - September 25th, 2020
- Cracking the code to live your best life: Canadian DNA testing companies, dnaPower and Inagene, partner to unlock true personalized health through... - September 25th, 2020
- Sonam Kapoor Ahuja calls PCOS the bane of my life, shares 3 tips with fans on how to combat it in... - Hindustan Times - September 25th, 2020
- Try this diet combination with side planks, it will reduce belly fat fast - Pledge Times - Pledge Times - September 25th, 2020
- 17 Best Protein Powders of 2020: Whey, Casein, and Plant-Based - Greatist - September 25th, 2020
- Morning vs. Evening: Whats a better time to exercise to lose weight? - Times of India - September 25th, 2020
- A man in the US dies of consuming excessive mulethi (licorine). Know how much is too much - Times of India - September 25th, 2020
- Dr. Anthony Fauci addresses why COVID-19 has severely hurt the... - Hays Free Press - September 25th, 2020
- What is the Dukan diet: the extreme diet Kate Middleton followed to lose weight before her wedding - RSVP Live - September 25th, 2020
- Dietitian reveals how to naturally detox your body - Times of India - September 25th, 2020
- Menopause Diet Tips: Know What To Eat And Avoid To Reduce Symptoms - NDTV Doctor - September 25th, 2020
- The vegetable you should AVOID or risk deadly high blood pressure - are you at risk? - Express - September 25th, 2020
- Immunity Tips: 5 Simple Tips To Strengthen Your Immune Function - NDTV - September 25th, 2020
- Three of the best exercises to lower your risk of a deadly heart attack - Express - September 25th, 2020
- The strange case of the man who died after eating too much licorice - East Idaho News - September 25th, 2020
- Omarion Reveals What He Eats in a Day to Stay Shredded - menshealth.com - September 23rd, 2020
- How to live longer: The lifestyle habits that may add at least six years to your life - Express - September 23rd, 2020
- Heres how healthy behaviour, diet and exercise in one partner affects healthy habits of other partner... - Hindustan Times - September 23rd, 2020
- Struggling To Lose Weight? This MD Says Knowing Your "Weight Loss Type" Will Help - mindbodygreen.com - September 23rd, 2020
- Luxor Sayville on the CICO Diet and if It Can Work for You - Long Island, NY Patch - Patch.com - September 23rd, 2020
- Belly fat linked to early death, study finds - ABC17News.com - September 23rd, 2020
- How to get rid of visceral fat: Including a certain exercise in your day may burn the fat - Express - September 23rd, 2020
- Dear Dietitian: Examining the connection between syndrome and diabetes - Nueces County Record Star - September 23rd, 2020
- Local Doctors Using Breakthrough Treatments, Pain Management Education to Help Chronic Pain Sufferers Through the Pandemic - Woodlands Online - September 23rd, 2020
- Dr. DeAun Nelson Wants to Change How We Think About Weight and Health Care - Willamette Week - September 23rd, 2020
- How to Create and Maintain Good Habits Even When You Lose Motivation - WTNZ - September 23rd, 2020
- Excellent sources of protein for those on a vegan diet - The Indian Express - September 23rd, 2020
- This Is the Weight-Loss Program That Actually Worked for LIVESTRONG.com Readers Across the Country - LIVESTRONG.COM - September 23rd, 2020
- Reduce the Risk of Developing Dementia - City News Group, Inc - September 23rd, 2020
- Hot baths and saunas: Beneficial for your heart? - Harvard Health - Harvard Health - September 23rd, 2020
- Did you know? 5 surprising things that can trigger a heart attack; steps to keep you fit and healthy - Times Now - September 23rd, 2020
- VIDEO: Three simple steps to better digestive health that you can take today - Press and Journal - September 23rd, 2020
- Why you should not take whey protein at night? - TheHealthSite - September 23rd, 2020
- Study: Twist On Traditional Mediterranean Diet May Be Ideal For Cardiovascular Health - CBS Miami - September 20th, 2020
- Exercise and diet are more important than ever with the coronavirus at large - Milwaukee Journal Sentinel - September 20th, 2020
- 7 Heart Healthy Tips for Your 30s to Prevent High Blood Pressure - Healthline - September 20th, 2020
- Real Housewives of Beverly Hills: Teddi Gets Emotional Talking Diet Plan Backlash - Screen Rant - September 20th, 2020
- Dr. Fauci: 3 everyday things you can do to help boost your immune system - CNBC - September 20th, 2020
- Colon and Rectal Cancer Can Be a Reality For Gen-X, Millennials, and Gen-Z - Curetoday.com - September 20th, 2020
- Briana and Ryan Culberson Have Lost 150 Pounds on the Keto Diet - Bravo - September 20th, 2020
- High blood pressure: Be aware of the salty six if you want to lower your reading - Express - September 20th, 2020
- 5 health benefits of having pulses in your daily diet - NEWS HEADS - September 20th, 2020
- Metabolic syndrome, which increases the risk of heart disease, affects one in two seniors here - The Straits Times - September 20th, 2020
- Fitness secrets from Ayurveda - Times of India - September 8th, 2020