Golden Rules of Nutrition- Plant-based Centered: Carbs, Cooked vs Raw, Local, Organic, Supplements, Whole food, Variety

- January 06, 2023

Golden Rules Of Nutrition:

Plant-Based Focused

1) EAT PLANTS: AND YES Complex Carbs With FIBER!

2) EAT AS LOCAL AS POSSIBLE

3) EAT RAW WHEN POSSIBLE AND SOME COOKED

4) EAT JUST ENOUGH TO KEEP YOU HEALTHY, Nothing More, Nothing Less

5) FOODS NOT SUPPLEMENTS

6) UNPROCESSED/WHOLE FORM

7) VARIETY IS KEY!!- Eat The Rainbow

1) EAT PLANTS, AND YES CARBS WITH FIBER!

Plant-based eating is the most scientifically researched lifestyle to increase lifespan & decrease all-cause mortality rates & chronic diseases that plague the US today

Studies Show:

“A systematic review demonstrates evidence that a plant-based diet can significantly improve psychological well-being, quality of life, control of type ii diabetes measured by hbA1C and a number of physical characteristics (weight loss, fbg, total cholesterol, ldl cholesterol, triglycerides) in people with t2d”(#1)

Examples:

A plant-based diet has been shown effective at greatly improving and even Reversing type II diabetes and heart disease such as arteriosclerosis and high blood pressure, reducing strokes and heart attacks and overall mortality (#1/#7)
Have been shown to reduce biometrics: weight, cholesterol, blood pressure, blood glucose, Etc (#1-#4, #7)
Plant-based diets have been shown to improve auto-immune diseases, hormone function, including thyroid function
Plant-based diets have been proven to decrease many cancer risks (#6)
Every 3% increase in calories from plant protein was found to reduce risk of death by 10% (#8)

There is more long-term, life-time plant-based lifestyle research than any

other diet by far

Examples:

~The China Study, Seventh-Adventist Studies, Mediterranean diet studies, Blue Zone Studies

~The longest lived people/cultures ALL thrived on a largely plant based diet (roughly 90% or more) as those of the blue zones including the seventh day Advantest’s

Plants are the only producers FIBER that is crucial to human health and

digestion (#9)

~Healthy digestion, detox pathways, microbiome diversity, Cardiovascular , brain health, & much much more!

Carbs as in complex carbohydrates and resistant starches: those in beans,

legumes, potatoes, and whole grains are crucial to long-term health and

longevity (#10)

Examples:

· Legumes have been shown to be the most important dietary predictor of survival in older people (#11)

· Resistant starches in plants like potatoes and beans are being shown to be critical for gut health, microbiome diversity, longevity, and overall health. (#11)

~Complex Carbohydrates are our bodies preferred source of energy and most easily utilized. (#17)

~Complex carbohydrates are packed with healthy fiber

***There’s no reason to worry about the sugars in complex carbs, the fiber paces the release of glucose, so it doesn’t go directly into the blood stream as does simple carbs and isolated sugars.

-We NEED glucose in our bodies, but in the way as nature intended it, packaged with other nutrients, paced out in digestion, and utilized slowly, not isolate

THE NEXT HANDFUL OF BLOG POSTS WILL BE DIVING INTO EACH OF THESE TOPICS :)

SOURCES:

1) Systamatic review: diabetes, overall well-being, CVD

(Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review (bmj.com)

2) Plant-based diet and heart disease, high cholesterol, and obesity **

The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes | Nutrition & Diabetes (nature.com)

3) Weight, CV health

A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study - PMC (nih.gov)

4) General overview of benefits of plant-based diet

The effects of plant-based diets on the body and the brain: a systematic review - PMC (nih.gov)

5) Increased life expectancy

Does low meat consumption increase life expectancy in humans? | The American Journal of Clinical Nutrition | Oxford Academic (oup.com)