Fruits Lower Risk of Diabetes, But Fruit Juices Increase The Risk

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Crux of New study finds that eating more whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type 2 diabetes — but greater consumption of fruit juices was associated with a higher risk of type 2 diabetes by Colin Manning:

“People who ate at least two servings each week of certain whole fruits — particularly blueberries, grapes, and apples — reduced their risk for type 2 diabetes by as much as 23 percent in comparison to those who ate less than one serving per month. Conversely, those who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent.”

Don’t Wash Your Chicken

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Crux of Washing poultry can spread pathogens by Ben Chapman:

  • “washing poultry just splashes bacteria all over you, your kitchen towels, your countertops, and any other food you have nearby, such as raw foods or salads.”
  • It is better just to cook the chicken as-is, because “The heat from the cooking process will kill any bacteria that are present.”

Replace “I can’t” With “I don’t”

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Crux of A scientific guide to saying “no” by James Clear:

  • People who use empowering language like “I don’t eat cookies” are more likely to keep their health resolutions.
  • People who use disempowering language like “I can’t eat cookies” are less likely to keep their health resolutions.

Low Carb Against Cancer

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Crux of Is there a role for carbohydrate restriction in the treatment and prevention of cancer? by Rainer J Klement and Ulrike Kämmerer:

Carbohydrates promote cancer, restricting carbs in the diet can delay or prevent tumor growth.

There are several mechanisms for this:

  • While regular cells can use both carbs and fat for energy, “most malignant cells depend on steady glucose availability in the blood for their energy […] due to mitochondrial dysfunction.” So while eating fats feeds only normal cells, eating carbs feeds the cancer cells.
  • Eating carbs causes elevated levels of insulin and insulin-like growth factor (IGF), and these hormones “can directly promote tumor cell proliferation via the insulin/IGF1 signaling pathway.”
  • When the body uses fat for energy, it creates ketones. High ketone levels “have been found to negatively affect proliferation of different malignant cells in vitro”.
  • High levels of glucose in the blood (caused by eating carbs) “impair the transport of ascorbic acid [vitamin C] into immune cells […] so that the immune response to malignant cells is diminished.”
  • It also “activates monocytes and macrophages to produce inflammatory cytokines that play an important role also for the progression of cancer.”
  • “Another potential benefit of low [carb] diets might lie in their influence upon inflammatory processes that take place within various tissues. Inflammation is a well-established driver of early tumorigenesis and accompanies most, if not all cancers.”

Dark Chocolate is Healthy

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Crux of Chocolate: What is the Optimal Dose? by Paul Jaminet:

Daily consumption of chocolate reduces risk of stroke, heart attack, and diabetes, and enhances cognitive function.

Vegetarianism Linked to Mental Problems

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Crux of You’re a Vegetarian. Have You Lost Your Mind? by Emily Deans:

A large German study found that vegetarians were more likely to have “depressive disorders, anxiety disorders, somatoform disorders (things like body dysmorphic disorder, health anxiety and hypochondriasis), and eating disorders” compared to omnivores that were matched “based on age, education, sex, and whether they were urban or rural”.

lack of gut flora causes anxiety in mice

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Crux of More Evidence for a Gut-Brain Connection by Emily Deans:

  • In a mice experiment, mice that received lactobacillus bacteria showed less anxiety when put under stress, and their brains had higher GABA levels (a neurotransmitter associated with tranquility).
  • In some of the mice the researchers severed the vagus nerve that connects the gut and the brain. Those mice showed the same behavior and GABA levels as mice that did not receive lactobacillus bacteria.
  • People can get lactobacillus and other beneficial bacteria from fermented foods and probiotics. This may help people with anxiety disorders.

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