3fr öocj - dr. mcdougall · 2019. 4. 1. · ui/q jnn stlv-s9tol 666k ssoj-u8in suosip u/q inj...
TRANSCRIPT
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3fr reaJL7 he1t1h öocJye noticed furny thing recently in my local benefits are tied to its rich array of tnese substances
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grocery store Suddenly soy products are every- particularly phytoestrogens like isoilavones
where Soy cieese soy milk and even soy lunch nieat h/hat eact1y are phytocherica1s Thcnc1y tby
hot dogs and burgersall readily available in chain are chemical substances produced by plants Commonlysupermarket and flOi hidden in the heaknfotxi aisie however tile term piivrochemicais refers to specthc piani
either The packaging proudly proclaims the ingredi- chemicals that are believed to have health benefits
entsusually with an extra hold banner touting Ihe Phytoestrogens are specillc type of phytochernical
product as good source of soi protein or iso known as plant estrogensand arc structurally similar
While cci tainly applaud the avaiLability and variety to human estrogen Isoflavones the estrogens found
of vegan foods am still skeptical this trend think in soy are what we re hearing about these days hat
many people have misconception that they should there are many other phytoestrogens including hg-
make soy huge part of their everyday diet and believe nans found in flaxseed cereals fruits vegetables
that eating as much soy as pOssible is good for them legumes and soy coumestrol found in red cloverYes soy products can he part of your diet les they and triterpenoid glycosides found in black cohosh
can be healthy alternative to unhealthy animal prod- Phytoestrogens occur naturally in plants and once
ucts But in peoples rush to jump on the soy handwag- ingested can act Simlarly to human estrogen iumanon many important facts about these foods are being estrogen is secreted by vat iety of organs and glands in
overtooked Pead on to learn the real scoop on soy the body and hinds with other cells and organs on
and what benefits and you can expect to gain
from eating it r-1Yoy 7flO _TLets start with the basics Soy foods are made from --
soybeans But soybeans are very different from kidney Desnite the lack of supportina endence manyheans Hac beans or banzo In act soybean orcn nfning to ohyioesrot .i -n ie nr
not real/i beans at all They are good source of pro- tive to traditional hormone-replacement therapytein and fiber as are most legumes hut they are also And even more troubling is tne fact that instead of
very high in tat Soybeans arc actually much closer gettIng these plant estrogens from foods manynutritionally to nuts Did you know that raw soybeans women are taking them in pill form it may seemare pecent and 3S xiccnt proiev1 In co imari th it niy oestmLens iould ic natui h.
so peannts ore nece at ond nei ccnt plotcln cnlenlbrr ht oh JLocsLr gc ryih Ii drugs ai
while real beans ike riovy beans are only percent fat made of clicnhicals Yes they ocur naturally hut
md 27 pe ccnt pioti So wliilc soy pod arc h1gh rL re rl cl iO in cnn iJI tIcri ol cd
ir libci md plotdin and conLar choli si.crol tjlev ubtance in man mc dL fleer floi- 111
stll make yom sin TIRI drjs Jtocstrjaenc flL b. 1\rwith care and with realistic outlook They arc no-it LJL..1 --
--
morn magic cure-all than synthetic Urugs Sec tIcl-/1 iO0i i5dL YJ cumcc l1scuss
The current popularity o-f soy seems tied to the Pki 1iRT alternatives
tociiemica/s ii contains Most of soy purported health
Tho Medical Letter 4217-18 2000 ontinzuil on tge
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---C-.- iIhi iin aophv niogthe Licely siidy ot 74
Japanese-American men in the honolulu Heart
Study researchers found that the men were more Thee arc many different type of soy to
lIkei/ to have cognitive impairment or lzheimers choose from including low-fat soymilk varieties
disease if they ate tofu more than twice week Dr of lofu iempeh and rmso and soy cheeses and
Lon Whit ol the Pacific Health Research Institute hurgeis But don he fooled by packagng when
theorizes that tofus phytoesirogens clog up the shopping fo1 soy Just because product comanis
hraiiis eslrogen eceptor sites preventing the brain soy does not mean that its good for you Tue
from utih7lng human estrogen properly Again this nutrient content can vary widely among different
is one isolated study and further research is needed types of soy foodsand even from one brand t.o
to clarify its results another For instance haif-c1ip of raw itrm
tofu contains only 2.9 grams ol dietary fiber as
--nm rc LL compared with the 10.3 grams ot tther in cup
Of all of Li claims about soy the foods posit1ve of boied mature soybeanseffects on cholesterol and cardiovascular health can isofiavone content also can vary widely from
pohably be supported by the most evidence For food to food One of my biggest oncerns is the
L\iflOL 1110 liar staa cs PaVL toni that soy ovcr.orisun-p III of DuigLi mt clogs nd idfoods help to ower cholesterol While sonic of soys meats foal can contain as much as 70 percent of
cholesterol-lowering effects can be attributed to itsthe calories as isolated soy protein in addition to
high fiber content some studies nave found that evenproclucin some undesired ntiytochemical effects
isolatcd so mocem wrhout thL nhcr sti1i 1owers much ceniraic1 pio ci cam cusc honcolesierol evek Jr me1a anaysis oi clinical lTd siorc torrna
als 89 percent of the participants realized net
decrease in cholesterol levels when they consumedJournal of the American College of Nutrition 191-14 2000
an average of 47 grams of soy protein per day The ibid
Nutr 25624S-630S 1995D/ has ecognized soy cholesterol-lowering nerie- JNutr 1281051 1053 1998
fits and has allowed soy-food manufacturers to Am Clin Nutr 69267-271 1999
inckcic cliese claims ifl their packaging
Studies have snown that soy may have other heart- hca brJxthsen iouhealthy benefits as well Laboratory tests have shown COfltllIllCdf flCthat type of isoflavone called gdnistcin may inhibit the
--
development of atherosclerotic lesIons Also animal were herbivores Modern human nutritional require
studies have suggested that jsoflavone-nch soy foods ments sucri as he need for vitamin which only
may help coronary arteries diLate which similar to the found in plant foods and the long human intestine
effects of human estrogen designed to digest plant foods suggest that our daily
diet consisted of olant foods with nerhans an ooporVr i1iltunistic intake of animal foods
if youre following healthful plant-based diet The author of this editorial concludes with the fol
youre already getting all tile phytochemicais you lowing observation No hunter/gatherer socIety
needincluding isollavonestrom variety of regardless of the proportion of maci onutrients Consources So if you don want to eat soy dont do it sumeci suffered from diseases of civilization heartfor henlth reasons if on the other hand you disease diabetes cancer etc. Most wild foods lack
woulc like .o incorporate soy foods into your did high amounts of energy sugars and fats found in
go ahead Soy products caii add variety rid versatili refined foods and this feature in combination with
ty to jilant-hased diet always recommend using the slow transit of food particles through the human
soy foods as condiments not as main pails of digestive tract would have served as natul al check
meai Sprinkle some soy cheese on your baked pota- to obesity and certain other diseases of civilization
to ou soyrnilk on your cereal in the morning or Our modern diet of meats dairy products and
enjoy soy/veggie burger now and then But stick to processed foods is very high in energy and the only
vegetables fruits and whole grains as th founda-- practical way to avoid common degenerative diseases
lion of your diet That way youll have the best is to focus your diet on fresh fruits and vegetables that
strategy yet for staying healthy are lovv in energy and high in nutrients
---
In iay 2000 we ran the jirst 12-day McDougall
Program in Lakelond -ioila i4i imported our iii MO il--
Minnesota lVJcDougall-pograin chef Bet/i Ranwn for Ri iVlun i/cLouga1lthe food preparation ciid daily food democ 11cr efforts
won her standing oiation
SWEET POTATO LAD2-4 lbs fat-free Nayonnaisc tofu mayonnaise
tbs lemon juicervngs
isv Pc1iLCl Ycilow mustard
pounds sweet potatoes chunked1/2 tsp salt or to taste
1/4 clip fresh parsley 1/4 tsp black pepper or i.o taste
ths red wine or balsarnic vineYarOptio picides or pickle iclish to taste
tos maple syrup rea vnoic neat or ma1-2 tbs Dijon mustard
tso saltYege abks ettuce alfalfa sprouts tomatoes
cucumbers shredded carrotsi/4 tsp hIac pepper
lace sweet potatoes on dry baking sheet Roast chop the celery and onion finely using knife or
in 400-ceree oven undi tenderabout 20-30 mm- food processor Put them into mixing bowl Mash the
utes turn occasionally Combine the remaining garbanzo beans bit using potato masher or food
ingredients and toss with the sweet potatoes Serve processor and add them to the vegetables Add remain-
warm or at room temperature No nslead -of roast- ing ingredients and stir well Season to taste his spread
ii.g the sweet potatoes you can steam them keeps fot days refrigerated Variation Use steamed
shredded temneh instead of the garban7o beans
cOLORFLL QUJNOi AND
Srvngs 24 WSTA SALAD
Serhsclip rinsed uncooked qulnoa
cups water can or 1/2-2 cups ooked black red or pinto
1/2-1 cup fresh or frozen corn kernels beans
small or 1/2 large red bell pepper diced cups fresh or frozeì and then thawed corn
green onions sliced 1/2 green or red bell pepper -hopped
2-4 Lbs lemon or lime juice or fresh omatoes chopped
1/4 cup esh parsley or cilantro chopped green onions ivith tops chopped
1/2 cup diced jicama 1/4 cup parsley or cilantro chopped
can or 1/2 cups cooked hlac beans optionul or lbs lime or lemon jUicC
Sal.i and pepper to taste 2-4 garlic cloves minced
Boil water iTdd the quinoa and return to boil tsp or more whole cumin seeds
Red ice heat and simmer 0-15 minutes or until the 1/2 tsp salt or to taste
quinoa is tcndei and has absorbed the water Be care
ful not to overcook rvin eptions
ransfer the quinoa to large ho and cool to worn Combine everything and stif well Let the salad sit
temperatlire or immechately combine the quinoa with at room temperature for up to 30 minutes so the Ha-
the vegetables and seasonings Serve warm or cold vors will blend djust seasonmgs
Variaicn Use huclovheat or bulgur instead of Combine leftover salad with leftover cooked pasta
quinoaand serve your Fiesta Pasta salad warm or cold
ABArZ SALAD SAN LFJ Furn it into soup For each cup of salad add cup
2-of water and simme- in saucepan untji the vegetables
are the desired tenderness and the soup is hol Add salt
can or 1/2 cups cooked garban7o beans to taste Tot richer-tasting soup use prepared tomato
stalls cery soup insieacl of water or add some prepared salsa
ths onion Wrap it up in whole wheat tortilla
liter about 10 percent difference.4Why your morning Cuppajoe may be hazardous to
your heaFthOver the last decade theres been lot of talk
about substance called homocysteine Its been
linked with everything from early miscarriages1 to
osteoporosis and cognitive decline.2 Perhaps the most
compelling connection has been noted between
homocysteine levels and heart disease Now research
suggests that regular consumption of unfiltered coffee
can raise homocysteine to dangerous levels
Coffee drinking raises homocysteine levels
Dutch crossover study of 64 volunteers found
that daily consumption of one liter of unfiltered coffee
for two weeks raised homocysteine concentrations by
10 percent.3 The participants were randomly assigned
into two groups one that consumed coffee and one
that consumed variety of other beverages After an
eight-week washout period the two groups switched
testing the other groups response to coffee Resear
chers found that during the coffee period participants
homocysteine levels increased 10 percent as did their
cholesterol and triglyceride levels
This is not the only study to find link between
coffee and homocysteine The Vitamin Teachers and
Longevity Study found that the adjusted difference
between coffee drinkers and non-coffee drinkers
homocysteine concentrations was 1.3 micromoles per
Filtered and unfiltered coffee
affect homocysteine levels
Different types of coffee may have different effects
on homocysteine levels This study used unfiltered cof
fee and most commercially made and home-brewed
coffee available in the United States is filtered as
through paper filters used in coffee makers this elimi
nates some of the harmful diterpenes found in
stronger unfiltered types But some of the studies sup
porting the coffee-homocysteine link used regular fil
tered coffee so it is doubtful that the diterpenes are
entirely to blame
Another theory places the blame on caffeine which
is known to leach vitamin B6 from the body Since ele
vated homocysteine levels are often caused by vita
min deficiencies this may be an important connection
To better guard against elevated homocysteine and
promote healthy heart increase your intake of
foods that are rich in folic acid and vitamins like
fruits vegetables beans lentils and grain products
Spinach and other green leafy vegetables are particu
larly high in folates and bananas are high in B6 Andwhile an occasional cup of coffee may not negate an
otherwise healthy diet these studies confirm that cof
fee drinkers should cut back
Am C/in Nutr 71962-968 2000
Nutr 130365S-368S 2000
Am Cl/n Nutr 714880-484 2000
4AmJC//n Nutr 69467-475 1999
Walnuts help lower total and LDL cholesterolWalnuts may be the newest food cure for lower
ing your cholesterol levels particularly LDL choles
terol In new study conducted in Spain the con
sumption of walnuts helped participants lower total
cholesterol and LDL levels even further than the
control group following the supposedly heart-healthy
Mediterranean diet
The randomized crossover trial included 49 menand women with high cholesterol serum LDL cho
lesterol concentrations greater than 130 mg/dL whowere divided into two groups The control group fol
lowed typical Mediterranean diet rich in fish vegetables and olive oil Nuts were prohibited for the
control group The other group consumed between
41 and 56 grams of raw shelled walnuts each day
about eight to 11 whole walnuts in place of approx
imately 35 percent of the monounsaturated fats in
the control diet Each group followed its assigned
diet for six weeks and then switched to the other diet
for another six weeks Aside from the walnuts both
diets were similar with daily intake ranging between
1600 and 2200 calories
While participants followed the walnut diet their
mean total cholesterol levels fell by percent.1 In
comparison mean total cholesterol levels fell only
percent during the control phase Mean LDL choles
terol levels fell twice as much 11.2 percent during
the walnut-diet phase as during the control phase
5.6 percent
While this study shows significant results it is
important to realize that the walnuts ingested daily
in this study contain about 35 grams of fat amounting to 315 calories of fat that is very easy to wearYou may not want to consume that many walnuts
each day but you can enjoy them as crunchy after
noon snack add some crushed walnuts to breads and
cereals or sprinkle some on your salad Take look
at Marys recipe for Walnut Spirals featured in your
May issue
Ann Intern Mod 132538-546 2000
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ws briefs
Milk protein linked to autism
and schizophrerna
Tessuggestthatautisrn and schizo
phrenia may be caused by an allergy to dairy products
In two related animal studies researchers at the
University of Florida injected rats with the milk protein beta-casomorphin-7 in order to observe its effect
on the brain and behavior
In the first rat study researchers found that the
protein was taken up by 32 different parts of the brain
including areas responsible for vision hearing and
communication The study further noted that the same
areas of the brain have been found to be either func
tionally or anatomically altered in schizophrenics and
that many of the same areas have been found to be
functionally altered in autists
In the second study treated rats exhibited extreme
behavior as soon as one minute after administration
and their behavior swung radically for the next hour
Their behaviors similar to those typically seen in
autistic and schizophrenic people included restless
ness aggression isolation hyperdefensiveness and
lack of response to sound.2
Researchers hypothesize that autists and schizo
phrenics are unable to properly break down milk proteins possibly due to missing enzyme When the
proteins are not properly digested morphine-type
compounds called exorphins are produced The
exorphins are then taken up in the brain causing
variety of dysfunctionssuch as those seen in cases
of schizophrenia and autism
The same research team is now testing the theory on
humans and initial findings are promising Ninety-five
percent of the 81 autistic and schizophrenic children
being studied had twice the normal levels of the milk
protein in their blood and urine After the children
Issue wrap-up
adopted milk-free diet autistic and schizophrenic
symptoms faded or disappeared in 80 percent of them
Autism 367-841999zAutism 385-961999
Cogged arteries linked toower back pain
There are many causes of chronic back pain sciati
ca osteoarthritis poor posture injuries and accidents
osteoporosis and more Now new study from Finland
indicates that an insufficient blood supply due to ather
osclerosis may be cause of lower back pain
The trial compared two groups of participants
group of 29 people who regularly experienced lower
back pain and control group of 52 people who did
not have any back pain
Participants in both groups were examined for the
presence of atherosclerosis in the abdominal aorta
Fifty-five percent of the pain group had atherosclerot
ic calcification built-up plaque while only 11 percent
of the no-pain group experienced such calcification
When the researchers broke down the groups by age
they found an even more striking difference Forty-
eight percent of participants in the pain group under
the age of 50 already showed calcification while only
percent of the control participants under age 50 had
suffered damageThe researchers suggest that poor blood circulation
caused by atherosclerosis leads to disc degeneration
and rupture which causes painAtherosclerosis is caused primarily by high-fat
high-cholesterol diet If you experience lower back
pain adopting low-fat low-cholesterol diet mayprovide relief even if damage has already been
done The accompanying weight loss will further
reduce your back pain
Spine 242080-2084 1999
The articles in this issue confirm that food can be your best medicine .or your worst enemy The things weeat and drink can help usas walnuts do in lowering cholesterolor they can hurt us perhaps by causing psychiatric problems or raising homocysteine levels Its important to stay well-informed and make the right choices
about what you feed yourself and your family
Next month Ill reveal how the pharmaceutical industry can underhandedly affect our health care Ill also
dispel some of the recent negative news stories about the vegetarian diet
ri
4i
John McDougaH M.D graduated from Michigan State University Medical School and completed his residency trainingin internal medicine at the
University of Hawaii He is board-certified specialist in internal medicine and one of the worlds leading experts on health and nutrition As medical director
of revolutionary program at St Helena Hospital in Napa Valley California he has attracted national acclaim for helping people of virtually all ages to over
come chronic illnesses and reverse life-threatening conditions
Dr McDougall is the author of several nationally best-selling books including The McDougall Plan McDougalls MedicineChallenging
Second Opinion The
McDougall Program 12 Days to Dynamic Health and The McDougall Pragrarr for Maximum Weight Loss
Dr McDougalls face will be familiar to many from his television appearances on CNN The Phil Donahue Show and other programs He also hosts his own
nationally syndicated television program McDougall M.D shown throughout the country