Nutrition

Aug 27, 2020 Gigas Editorial approx. 12 min

A beginner's guide to the low-glycemic diet

The low-glycemic diet, also known as the low-glycemic diet or low-GI diet, is based on the concept of the glycemic index (GI). Studies have shown that the low-glycemic diet can result in weight loss, reduced blood sugar levels and a lower risk of heart disease and type 2 diabetes.

However, the way in which foods are evaluated in this diet has been criticized as unreliable and unable to reflect the overall health effects of these foods.

This article will give you a detailed overview of the low-glycemic diet and describe what it is, how you can follow it and what its advantages and disadvantages are.

What is the glycemic index?

Carbohydrates are found in bread, cereals, fruit, vegetables and dairy products and are also an essential part of a healthy diet. When you eat any type of carbohydrate, it is broken down by your digestive system into simple sugars that enter the bloodstream.

However, not all carbohydrates are the same and different types of carbohydrates have different effects on blood sugar levels. The glycemic index (GI) is a measure that rates foods based on their effect on blood sugar levels. The GI was developed in the early 1980s by Canadian professor Dr. Davis Jenkins (1).

The rates at which different foods raise blood glucose levels are classified in comparison with the absorption of 50 grams of pure glucose, which is used as a reference food that has been assigned a GI score of 100.

There are three broad GI ratings:

Low: 55 or less
Medium: 56 to 69
High: 70 or more.

Foods with a low GI rating are the preferred choice as they are digested and absorbed slowly, causing a slower and lower rise in blood glucose levels. High GI foods, on the other hand, should be limited as they are digested and absorbed quickly, resulting in a rapid rise and subsequent fall in blood glucose levels.

It is important to note that foods are only assigned a GI value if they contain carbohydrates. For this reason, you will not find foods such as meat, poultry, eggs, spices, etc. that do not contain carbohydrates on any GI list.

Factors that influence the GI value of a food

There are a number of factors that can affect the GI value of a food or meal. These include, but are not limited to:

The type of sugar: It is a misconception that all types of sugar have the same GI value. The GI value of sugar ranges from 19 for fructose, to 105 for maltose. For this reason, the GI value of a food depends in part on what types of sugar it contains.
The structure of starch: Starch is a carbohydrate made up of two molecules: Amylose and amylopectin. Amylose is difficult to digest, while amylopectin is easy to digest. Foods with a higher amylose content will therefore have a lower GI value.
How much a carbohydrate has been processed: Different processing methods such as grinding and rolling break apart the amylose and amylopectin molecules, which increases the GI value. In general, the more processed a food is, the higher its GI value (2).
Nutrient composition: Both fat and acid slow down the rate at which food is digested and absorbed, resulting in a lower GI value. Adding fat or acid, such as avocado or lemon juice, will lower the GI value of a meal (3, 4).
The method of preparation: The method of preparation and cooking can also change the GI. In general, the longer a food is cooked, the faster the sugars contained in the food are digested and absorbed, which increases the GI value.
The ripeness of the food: Unripe fruit contains complex carbohydrates that are broken down into simple sugars as the fruit ripens. The riper the fruit, the higher its GI. An unripe banana, for example, has a GI value of 30, while an overripe banana has a GI value of 48 (5).

The amount of carbohydrates is also important

The rate at which food raises blood glucose levels depends on three factors:

The type of carbohydrate the food contains
The combination of nutrients
The amount you eat

However, the GI is a relative measure that does not take into account the amount of food you eat. The GI is often criticized for this reason (1).

To solve this problem, the glycemic load (GL) was developed as an evaluation scheme. Glycemic load is a measure of how a carbohydrate affects blood glucose levels, taking into account both the type (GI) and the amount (grams per serving).

Like GI, glycemic load has three classifications:

Low: 10 or less
Medium: 11 to 19
High: 20 or more

However, GI is still the most important factor to consider when following the low-glycemic diet. The Glycemic Index Foundation, an Australian organization that aims to introduce people to the low-glycemic diet, recommends that people also monitor their glycemic load. It recommends that people should aim to keep their daily glycemic load below 100.

You can find the GI and GL values of many foods in a database(http://www.glycemicindex.com/foodSearch.php) or elsewhere on the internet. Otherwise, the easiest way to aim for a glycemic load below 100 is to choose foods with a low GI value whenever possible and consume them in moderation.

The low-glycemic diet and diabetes

Diabetes is a complex disease that affects millions of people worldwide (6). People who suffer from diabetes are unable to process sugar effectively, which can make it difficult to maintain healthy blood sugar levels. However, good blood sugar control can help prevent or delay complications including heart disease, stroke and damage to the nervous system and kidneys (7, 8).

A number of studies suggest that low-glycemic diets can lower blood glucose levels in people with diabetes (9, 10, 11, 12). A study of almost 3,000 people with diabetes examined the effects of a low-glycemic and a high-glycemic diet on the HbA1c value of the study participants. This value is an average measure of blood glucose levels over the course of the last 3 months (13).

The study showed that HbA1c levels were 6 to 11% lower in subjects following a low-glycemic diet (GI 58 to 79) than in subjects following a high-glycemic diet (GI 86 to 112). In other words, the low-glycemic diet was associated with lower long-term blood glucose levels.

In addition, a number of studies have reported that higher-glycemic diets may increase the risk of type 2 diabetes by 8 to 40% (14, 15, 16). A systematic review of 24 studies reported that the risk of developing type 2 diabetes increased by 8% for every 5 GI points (17).

The low-glycemic diet may also improve pregnancy outcomes in women with gestational diabetes. Gestational diabetes is a specific form of diabetes that can occur during pregnancy. It has been shown that a low-glycemic diet can reduce the risk of macrosomia by 73%. Macrosomia is a condition in which newborns have a birth weight of over 4 kilos. Macrosomia is associated with numerous short-term and long-term complications for both mother and child (18).

Other benefits

Studies have shown that the low-glycemic diet also has other benefits:

Improvement in cholesterol levels: low-glycemic diets have been shown to reduce total cholesterol levels by 9.6% and LDL cholesterol levels by 8.6%. LDL cholesterol is associated with an increased risk of heart disease and stroke (10, 20, 21, 22).
Supporting weight loss: Low-glycemic diets have helped adults lose between 0.7 and 1.9 kilograms over 5 to 10 weeks. However, the availability of research on the long-term effects on weight loss is limited (19, 23, 24).
Potential reduction in cancer risk: People who follow low-glycemic diets have a lower risk of certain types of cancer including endometrial cancer, colorectal cancer and breast cancer compared to people who follow a high-glycemic diet (25, 26, 14).
Potential reduction in the risk of heart disease: A review of 37 studies found that people who followed a high-glycemic diet compared to people who followed a low-glycemic diet had a 25% higher risk of developing heart disease. However, more research is needed to prove this link with certainty (14, 27).

Foods you should eat as part of a low-glycemic diet

With the low-glycemic diet, there is no need to control protein, fat or carbohydrate amounts. Instead, a low-glycemic diet involves swapping high-glycemic foods for low-glycemic alternatives.

There are plenty of healthy and nutritious foods to choose from. Your diet should be based on the following low-glycemic foods:

Bread: wholemeal bread, rye bread and sourdough varieties
Breakfast cereals: porridge made from rolled oats, Bircher muesli and bran cereals
Fruit: apples, strawberries, apricots, peaches, plums, pears and kiwis
Vegetables: carrots, broccoli, cauliflower, celery, tomatoes and zucchinis
Starchy vegetables: Carisma and Nicola potato varieties, sweet potatoes, corn, yams
Pulses: Examples are lentils, chickpeas, baked beans, butter beans, kidney beans
Noodles: Noodles, soy noodles, vermicelli, rice noodles
Rice: basmati, doongara, long grain and brown rice
Cereals: quinoa, barley, pearl couscous, buckwheat, green spelt, semolina
Dairy products: Milk, cheese, yogurt, pudding, soy milk, almond milk

The following foods contain little or no carbohydrates and therefore have no GI value. These foods can be consumed as part of a low GI diet:

Meat: beef, chicken, pork, lamb and eggs
Fish and seafood: examples include salmon, trout, tuna, sardines and prawns
Nuts: such as almonds, cashews, pistachios, walnuts and macadamia nuts
Fats and oils: including olive oil, rice bran oil, butter and margarine
Herbs and spices: such as salt, pepper, garlic, basil and dill

Foods to avoid on a low-glycemic diet Nothing is strictly forbidden on a low-glycemic diet. However, you should try to replace the following high-glycemic foods with low-glycemic alternatives as often as possible:

Bread: white bread, flatbread, bagels, naan bread, French baguettes
Breakfast cereals: oatmeal, rice krispies, cornflakes, cocoa krispies, Froot Loops
Starchy vegetables: Désirée and red pontiac potatoes, mashed potatoes
Pasta and noodles: Corn noodles and instant noodles
Rice: jasmine rice, arborio rice (used in risotto), calrose rice and medium-grain white rice
Milk substitutes: rice milk and oat milk
Fruit: watermelon
Savory snacks: rice crackers, rice cakes, pretzels, corn chips, potato chips
Cakes and cookies: scones, donuts, cupcakes, cookies, waffles
Other: Jelly beans, licorice, Gatorade, Lucozade

A sample nutrition plan for one week

This sample meal plan shows what a week on a low-glycemic diet might look like. Feel free to customize it based on your own needs and preferences.

Monday

Breakfast: Oatmeal, milk and sliced fresh fruit
Lunch: Chicken sandwich made with whole grain bread, served with a salad
Dinner: Roast beef with vegetables, served with long grain rice

Tuesday

Breakfast: Wholemeal toast with avocado, tomato and smoked salmon
Lunch: Minestrone soup with a slice of wholemeal bread
Dinner: Grilled fish with steamed broccoli and green beans

Wednesday: Breakfast

Breakfast: Omelette with mushrooms, spinach, tomatoes and cheese
Lunch: Salmon, ricotta and quinoa cup with a salad
Dinner: Homemade pizza with Lebanese wholemeal bread

Thursday

Breakfast: A smoothie with berries, milk, quark and cinnamon
Lunch: Chicken pasta salad made from wholemeal pasta
Dinner: Homemade burger with beef and vegetables on a wholemeal bun

Friday

Breakfast: Quinoa porridge with apple and cinnamon
Lunch: Toasted tuna salad sandwich made with whole grain bread
Dinner: Chicken and chickpea curry with basmati rice

Saturday

Breakfast: Eggs with smoked salmon and tomatoes on wholemeal toast
Lunch: Egg salad and wholemeal wrap
Dinner: Grilled lamb chops with vegetables and pumpkin mash

Sunday

Breakfast: Buckwheat pancakes with berries
Lunch: Brown rice and tuna salad
Dinner: Beef meatballs with vegetables and brown rice

Healthy low-glycemic snacks

If you get hungry between meals, here are a few ideas for healthy low-glycemic snacks:

A handful of unsalted nuts
A piece of fruit
Carrot sticks with hummus
A cup of berries or grapes
Quark
Apple slices with almond butter or peanut butter
A hard-boiled egg
Leftovers from the previous day's dinner

Disadvantages and shortcomings of the low-glycemic diet

Even though the low-glycemic diet has some advantages, there are also a number of disadvantages and shortcomings. First of all, the glycemic index does not provide a complete nutritional picture of your food intake. It is also important to consider the fat, protein and carbohydrate content of a food regardless of its GI.

For example, the GI value of French fries is 75, while baked potatoes - the healthier alternative - have a higher GI value of 85 (3). In fact, there are many unhealthy low-glycemic foods such as ice cream (GI 36 to 62), chocolate (GI 48) and vanilla cream (GI 29 to 43).

Another disadvantage is that the GI measures the impact of a single food on blood glucose levels. However, most foods are consumed as part of a larger mixed meal, making it difficult to estimate the GI value of the entire meal (28).

Lastly, the GI does not take into account the amount of carbohydrates you eat. However, this is an important factor when it comes to determining their impact on your blood sugar levels. For example, watermelon has a high GI of 80 and would therefore not be considered the best option during a low-glycemic diet. However, watermelons have a low carbohydrate content of only 6 grams of carbohydrates per 100 grams. In fact, a typical serving of melon has a low glycemic load (GL) of around 5 and minimal impact on blood sugar levels.

This all highlights that the use of GI in isolation is not always the best predictor of the impact on blood glucose levels. It is important to also consider the carbohydrate content and glycemic load of the diet.

Conclusion

The low-glycemic diet involves replacing high-glycemic foods with low-glycemic alternatives. It has a number of potential benefits including reducing blood glucose levels, aiding weight loss and reducing the risk of heart disease and type 2 diabetes. However, it also has several disadvantages and shortcomings.

At the end of the day, it is important to maintain a healthy and balanced diet that insists on a wide variety of whole and unprocessed foods regardless of their GI.

References:

Source: https://www.healthline.com/nutrition/low-glycemic-diet#section11

Aug 25, 2020 Gigas Editorial approx. 10 min

The 13 best anti-inflammatory foods you can eat

Inflammation can be a good thing and a bad thing. On the one hand, it helps your body defend itself against infection and injury, but on the other hand, chronic inflammation can lead to weight gain and serious illness (1). Stress, pro-inflammatory foods and too little physical activity can further increase this risk.

However, studies have shown that some foods can fight inflammation. Here are 13 anti-inflammatory foods:

1. berries

Berries are small fruits that are packed with fiber, vitamins and minerals. Although there are dozens of types of berries, strawberries, blueberries, raspberries and currants are the most common berry fruits.

Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that can reduce the risk of a whole range of diseases (2, 3, 4, 5, 6)

The human body produces natural killer cells that help the immune system to function properly. One study found that men who consumed blueberries daily produced significantly more of these killer cells than men who did not eat berries (5).

In another study, overweight men and women who ate strawberries had lower levels of certain inflammatory markers associated with heart disease (6).

Summary: Berries provide antioxidants known as anthocyanins. These compounds can reduce inflammation, improve immune system function and reduce the risk of heart disease.

2. oily fish

Fatty fish is an excellent source of protein and the long-chain omega-3 fatty acids EPA and DHA. Although all types of fish contain some amount of omega-3 fatty acids, the following fish are among the best sources:

Salmon
sardine
herring
mackerel
Anchovies

EPA and DHA reduce inflammation, which can lead to metabolic syndrome, heart disease, diabetes and kidney disease (7, 8, 9, 10, 11, 12). The body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects (10).

In clinical studies, it was observed that people who consumed salmon or EPA and DHA supplements had reduced levels of C-reactive proteins, which are considered inflammatory markers (11, 12). However, in another study of subjects suffering from irregular heartbeat who took EPA and DHA daily, no differences were observed in the levels of inflammatory markers compared to the placebo group (13).

Summary: Fatty fish contains large amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.

3. broccoli

Broccoli is extremely nutritious. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower and Brussels sprouts. Scientific research has shown that eating plenty of cruciferous vegetables is associated with a reduced risk of heart disease and cancer (14, 15).

This could be related to the antioxidant effects of the antioxidants contained in these vegetables. Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by lowering levels of cytokines and NF-kB, which promote inflammation (16, 17, 18).

Summary: Broccoli is one of the best sources of sulforaphane, an antioxidant with strong anti-inflammatory effects.

4 Avocados

Avocados may be one of the few supposed superfoods that actually deserve the title. They are packed with potassium, magnesium, fiber and heart-healthy monounsaturated fatty acids. Avocados also contain carotenoids and tocopherols, which have been linked to a reduced risk of cancer (19, 20, 21). In addition, a compound found in avocados may reduce inflammation in young skin cells (22).

One study found that people who ate a slice of avocado with a hamburger had lower levels of the inflammatory markers NF-kB and IL-6 than those who ate only the hamburger (23).

Summary: Avocados provide a number of beneficial compounds that may protect against inflammation and reduce the risk of cancer.

5 Green tea

You've probably heard that green tea is one of the healthiest beverages you can drink. It reduces the risk of heart disease, cancer, Alzheimer's disease, obesity and other diseases (24, 25, 26, 27).

Many of these benefits can be attributed to the antioxidant and anti-inflammatory properties of compounds found in green tea, and in particular a compound called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing the production of pro-inflammatory cytokines and preventing damage to fatty acids in cells (26, 27).

Summary: The high EGCG content of green tea reduces inflammation and protects against cell damage that can lead to disease.

6. peppers and chili peppers

Bell peppers and chili peppers are packed with vitamin C and antioxidants that have powerful anti-inflammatory effects (28, 29, 30). Peppers also contain the antioxidant quercetin, which can reduce a marker of oxidative damage in people suffering from the inflammatory disease sarcoidosis (31).

Chili peppers contain sinapinic acid and ferulic acid, which can reduce inflammation and contribute to healthier aging (32, 33).

Summary: Bell peppers and chili peppers are rich in quercetin, sinapinic acid, ferulic acid and other antioxidants with strong anti-inflammatory effects.

7. mushrooms

Although there are thousands of species of mushrooms, only a few are edible and commercially cultivated. These include truffles, button mushrooms and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper and all the B vitamins. They also contain certain phenols and other antioxidants that provide anti-inflammatory protection (34, 35, 36, 37, 38).

A special type of mushroom known as hedgehog spiny beard can potentially reduce underlying inflammation that can be observed in obesity (36).

One study concluded that cooking mushrooms can significantly reduce their levels of anti-inflammatory compounds, so it may be best to eat mushrooms raw or only lightly cooked (37).

Summary: Some edible mushrooms contain compounds that can reduce inflammation. Eating mushrooms raw or only lightly cooked could help you benefit from their full anti-inflammatory benefits.

8. grapes

Grapes contain anthocyanins, which reduce inflammation. In addition, they may reduce the risk of a number of diseases including heart disease, diabetes, obesity, Alzheimer's disease and eye disease (39, 40, 41, 42, 43). Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.

One study found that people suffering from heart disease who took a daily grape extract showed a reduction in gene markers for inflammation, including Nf-kB (43). In addition, their adiponectin levels increased. Low adiponectin levels are associated with weight gain and an increased risk of cancer (44).

Summary: Several plant compounds found in grapes, including resveratrol, can reduce inflammation. They may also reduce the risk of a number of diseases.

9 Turmeric

Turmeric is a spice with a strong, earthy flavor that is often used in curries and other Indian dishes. Turmeric has also attracted a lot of attention in the medical field due to its pronounced anti-inflammatory effects. Turmeric has been shown to be very effective in reducing inflammation associated with arthritis, diabetes and other conditions (45, 46, 47, 48, 49, 50, 51). One gram of curcumin - the active ingredient in turmeric - combined with black pepper piperine has been shown in scientific studies to produce significant reductions in the inflammatory marker CRP in people suffering from metabolic syndrome (50).

However, it may be difficult to consume enough curcumin in the form of turmeric to achieve a clearly noticeable effect. In one study, no improvements in inflammatory markers were observed in overweight women who consumed 2.8 grams of turmeric per day (51).

Taking supplements containing isolated curcumin is much more effective. Curcumin supplements are often combined with piperine, which can increase absorption by 2,000% (52).

Summary: Turmeric contains a powerful anti-inflammatory compound called curcumin. Eating black pepper in combination with turmeric can significantly increase the absorption of curcumin.

10. extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats you can eat. It is rich in monounsaturated fats and is a cornerstone of the Mediterranean diet, which has numerous health benefits. Studies have linked extra virgin olive oil to a reduced risk of heart disease, brain tumors and other serious illnesses (53, 54, 55, 56, 57, 58, 59).

In a study looking at the Mediterranean diet, levels of CRP and other inflammatory markers fell significantly in those who consumed 50 ml of olive oil daily (57).

The effect of oleocanthal, an antioxidant found in olive oil, has been compared in studies with anti-inflammatory drugs such as ibuprofen (58).

It should be kept in mind that the anti-inflammatory benefits of extra virgin olive oil are much stronger than those of more processed olive oils (59).

Summary: Extra virgin olive oil provides pronounced anti-inflammatory benefits that may reduce the risk of heart disease, cancer and other serious illnesses.

11 Dark chocolate and cocoa

Dark chocolate is delicious and satisfying. It's also packed with antioxidants that reduce inflammation. These antioxidants can reduce the risk of disease and contribute to healthier aging (60, 61, 62, 63, 64, 65).

Flavanols are responsible for the anti-inflammatory effects of dark chocolate and can keep the endothelial cells that line the blood vessels healthy (64, 65). In one study, a significant improvement in endothelial function was observed in smokers two hours after eating chocolate rich in flavanols (65).

However, one should make sure to choose dark chocolate that contains at least 70% cocoa - with more being better - to reap the full anti-inflammatory benefits. Summary: Flavanols in dark chocolate and cocoa can reduce inflammation and lower the risk of a number of diseases.

12 Tomatoes

Tomatoes are a nutritional powerhouse. They are rich in vitamin C, potassium and antioxidants with impressive anti-inflammatory properties (66, 67, 68, 69). Lycopene may be particularly useful in reducing levels of pro-inflammatory compounds associated with different types of cancer (67, 68).

One study found that consumption of tomato juice significantly reduced levels of various inflammatory markers in overweight, non-obese women (69).

At this point, it should be noted that cooking tomatoes in olive oil maximizes the amount of lycopene that the body can absorb (70). This is due to the fact that lycopene is a carotenoid that is fat-soluble. Carotenoids are better absorbed when combined with a fat source.

Summary: Tomatoes are an excellent source of lycopene, which can reduce inflammation and protect against cancer.

13 Cherries

Cherries are delicious and are a rich source of antioxidants such as anthocyanins and catechins, which fight inflammation (71, 72, 73, 74, 75). Although the health benefits of tart cherries have been studied more extensively than those of other cherry varieties, sweet cherries can also provide health benefits.

One study found that subjects who consumed 280 grams of cherries daily for one month had lower levels of the inflammatory marker CRP - which remained lower for 28 days after they stopped eating cherries (75).

Summary: Sweet cherries and sour cherries contain antioxidants that can reduce inflammation and lower the risk of certain diseases.

Conclusion

Even mild chronic inflammation can lead to disease. You should therefore do your best to keep inflammation under control by eating a wide range of antioxidant-rich foods.

Bell peppers, dark chocolate, fish and extra virgin olive oil are just a few foods that can help you reduce inflammation and lower your risk of disease.

References:

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Source: https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section14

Jul 28, 2020 Gigas Editorial approx. 9 min

The alkaline diet: a science-based review

The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve health. Advocates of this diet even claim that it can help fight serious diseases such as cancer.

This article will take a closer look at the science behind the alkaline diet.

What is the alkaline diet?

The basic premise of the alkaline diet is that your diet can change the pH level - which is a measure of acidity - of your body. Your metabolism - the conversion of food into energy - is sometimes described as a fire. Both involve chemical reactions that break down a solid mass.

However, the chemical reactions in your body occur in a slow and controlled way. When things burn, an ash residue is left behind. In a similar way, the foods you eat also leave behind "ash" residue, known as metabolic waste products.

As it turns out, these metabolic waste products can be alkaline - also known as neutral - or acidic. Alkaline diet advocates claim that metabolic waste products can directly influence the acidity of your body.

In other words, this would mean that if you eat foods that leave acidic ash behind, this would make your blood acidic. Eating foods that leave behind alkaline ash, on the other hand, would make your blood more alkaline.

Supporters of the acid-ash hypothesis believe that acidic ash makes you more susceptible to disease, while alkaline ash is considered protective. By choosing more alkaline foods, according to this hypothesis, you should be able to create a more alkaline environment in your body and improve your health.

Foods thought to leave acidic ash include protein, phosphates and sulfur, while alkaline compounds include calcium, magnesium and potassium (1, 2).

Certain food groups are considered acidic, alkaline or neutral:

Acidic: Meat, poultry, fish, dairy products, eggs, grains and alcohol.
Neutral: Natural fats, starch and sugar.
Alkaline: Fruit, nuts, legumes and vegetables.

Summary: According to alkaline diet advocates, the metabolic waste products - or ashes - left in the body when food is burned can directly affect the acidity of the blood.

Regulating pH levels in the body

When talking about alkaline nutrition, it is important to understand the concept of pH. Simply put, pH is a measure of how acidic or alkaline something is.

The pH ranges from 0 to 14:

Acidic: 0.0-6.9
Neutral: 7.0
Alkaline: 7.1-14.0

Many advocates of this diet recommend monitoring the pH of urine and making sure it is alkaline (above 7) and not acidic (below 7). However, it is important to note that pH varies greatly within the body. While some areas are acidic, others are alkaline - so there is no fixed value.

Your stomach is overloaded with hydrochloric acid, which gives the area around the stomach a pH of 2 to 3.5, which is very acidic. This level of acidity is necessary to break down food. Human blood, on the other hand, is always slightly alkaline and has a pH value of 7.36 to 7.44 (3). If the pH of the blood falls outside this normal range, it can be fatal if not treated (4).

However, this only happens in the context of certain disease states - such as ketoacidosis in diabetes, during starvation or under the influence of alcohol consumption - and has little to do with your diet (5, 6, 7).

Summary: The pH value measures the acidity of a substance. In the body, there are areas with an acidic environment, such as the stomach, and areas with an alkaline environment, such as the blood.

Food affects the pH of urine, but not the pH of blood

It is essential for health that the pH of the blood remains constant. If it were outside the normal range, the body's cells would stop functioning and you would die very quickly if this were left untreated.

For this reason, the body has many effective ways to regulate its pH balance very tightly. This is also known as the acid-base balance.

In fact, in healthy people, it is almost impossible to change the pH of the blood through food, although minimal fluctuations within the normal range can occur. However, food can definitely change the pH of urine, although this effect is variable (1, 8).

The excretion of acids via the urine is one of the main mechanisms by which the body regulates its pH. If you eat a large steak, your urine will be more acidic a few hours later as your body excretes metabolic waste products through the urine. For this reason, urine pH is a poor indicator of body-wide pH and overall health. In addition, urine pH can also be influenced by factors other than diet.

Summary: Your body regulates blood pH very closely. In healthy people, diet has no significant effect on blood pH - but it can change the pH of urine.

Acid-forming foods and osteoporosis

Osteoporosis is a progressive bone disease characterized by a reduced mineral content of the bones. This disease is particularly prevalent among postmenopausal women and can dramatically increase the risk of bone fractures.

Many alkaline diet advocates believe that in order to maintain a constant blood pH, your body uses alkaline minerals such as calcium from your bones to buffer the acids produced by eating acid-forming foods.

According to this theory, acid-forming diets such as the Western diet will cause a reduction in bone mineral density. This theory is also known as the "acid-ash hypothesis of osteoporosis". However, this theory ignores the function of the kidneys, which are crucial for the excretion of acid and the regulation of pH. The kidneys produce bicarbonate ions, which neutralize acids in the blood and allow your body to tightly control the pH of the blood (9).

Your respiratory system is also involved in controlling blood pH. When bicarbonate ions from the kidneys bind acids in the blood, carbon dioxide is produced which is excreted through the lungs and water is excreted through the urine.

The acid-ash hypothesis also ignores one of the most important factors in the development of osteoporosis - a loss of protein collagen from the bones (10, 11). Ironically, this loss of collagen is associated with low levels of two acids - silicic acid and ascorbic acid or vitamin C - in the diet (12).

You should also keep in mind that scientific research linking dietary acids to bone density or fracture risk has mixed results. While many observational studies have found no association, others have identified a significant link (13, 14, 15, 16, 17).

Clinical studies, which tend to be more accurate, have concluded that acid-forming diets have no effect on calcium levels in the body (9, 18, 19). If anything, these diets actually improve bone health by increasing calcium retention and activating the IGF-1 hormone, which stimulates muscle and bone repair (20, 21).

As such, a high-protein, acid-forming diet is likely to be associated with better bone health.

Summary: Although the evidence is mixed, most studies do not support the theory that acid-forming diets damage bone. Protein, an "acidic" nutrient, actually appears to be beneficial in this regard.

Acids and cancer

Many people claim that cancer only grows in an acidic environment and can be treated or even cured by an alkaline diet. However, more comprehensive studies of the relationship between diet-induced acidosis - or a diet-induced increase in blood acidity - and cancer conclude that there is no direct link (22, 23).

First of all, diet does not significantly affect blood pH (8, 24). And even assuming that food could dramatically alter the pH of blood or different body tissues, cancer cells are not restricted to an acidic environment.

Cancer grows in normal body tissue, which has a slightly alkaline pH of 7.4. In many experiments, cancer cells have been made to grow in an alkaline environment (25). And even if tumors grow faster in an acidic environment, tumors generate their own acids. It is not the acidic environment that generates the cancer - it is the cancer that generates an acidic environment (26).

Summary: There is no link between an acid-forming diet and cancer. Cancer cells also grow in an alkaline environment.

The diet of our ancestors and acidity

An examination of the acid-base theory from an evolutionary and scientific perspective reveals discrepancies. A study that estimated that 87% of pre-agricultural humans followed an alkaline diet forms the central argument supporting the modern alkaline diet (27).

More recent studies, however, estimate that half of pre-agricultural people followed a net alkaline diet, while the other half followed a net acidifying diet (28).

In this context, it should be kept in mind that our ancestors lived in very different climates with access to very different food supplies. Acid-forming diets were more common among people living further north of the equator, outside the tropical range (29).

Despite the fact that about half of hunter-gatherer cultures followed a net acidifying diet, modern diseases were much less common among these peoples (30).

Summary: Recent studies suggest that about half of our early ancestors followed an acidifying diet, which is especially true for people who lived farther from the equator.

Conclusion

An alkaline diet is quite healthy as it encourages the consumption of fruits, vegetables and healthy plant foods while minimizing processed junk food.

However, the view that this diet promotes health due to its alkalizing effects is suspect. These claims are not supported by reliable human studies,

However, some studies suggest positive effects in a very small group of people - those suffering from chronic kidney disease may benefit from an alkaline diet that is low in protein (31).

In general, however, the alkaline diet is only healthy because it is based on whole and unprocessed foods. There is no reliable evidence to suggest that this has anything to do with pH.

References:

Source: https://www.healthline.com/nutrition/the-alkaline-diet-myth

Jun 30, 2020 Gigas Editorial approx. 13 min

12 healthy foods that are rich in antioxidants

Antioxidants are compounds that are produced in your body and are also found in food. They help your cells defend themselves against damage caused by potentially harmful molecules known as free radicals.

When free radicals accumulate in the body, they cause a condition known as oxidative stress. This can damage your DNA and other important structures in your cells. Sadly, oxidative stress can also increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer (1), as well as impair your recovery after exercise.

Fortunately, a diet rich in antioxidants can help increase your antioxidant blood levels, which can help your body fight oxidative stress and reduce the risk of these diseases.

Scientists use different tests to measure the antioxidant content of foods. One of the best tests is the so-called FRAP (ferric reducing Ability of Plasma) analysis. This measures the antioxidant content of foods by how well they neutralize a specific free radical (2). The higher the FRAP value, the more antioxidants the food in question contains.

Here are the top 12 healthy foods that are rich in antioxidants.

1. dark chocolate

Fortunately for chocolate lovers, dark chocolate is very nutritious. It contains more cocoa than regular chocolate and is also richer in minerals and antioxidants.

Based on FRAP analysis, dark chocolate contains up to 15 mmol of antioxidants per 100 grams. This is even more than blueberries and strawberries, which provide up to 9.2 and 2.3 mmol of antioxidants per 100 grams, respectively (3). In addition, the antioxidants found in cocoa and dark chocolate have been linked to impressive health benefits such as less inflammation and reduced risk factors for heart disease.

A review of 10 studies looked at the link between cocoa consumption and blood pressure in healthy people and people with high blood pressure. Consumption of cocoa-containing products such as dark chocolate reduced systolic blood pressure (the upper value) by an average of 4.5 mmHg and diastolic blood pressure (the lower value) by an average of 2.5 mmHg (4).

Another study found that dark chocolate could reduce the risk of heart disease by increasing antioxidant levels in the blood, increasing 'good' HDL cholesterol and preventing the oxidation of 'bad' LDL cholesterol (5). Oxidized LDL cholesterol is harmful because it promotes inflammation in the blood vessels, which can lead to an increased risk of heart disease.

Summary: Dark chocolate is delicious, nutritious and one of the best sources of antioxidants. In general, the higher the cocoa content of dark chocolate, the more antioxidants it contains.

2. pecans

Pecans are a type of nut native to Mexico and South America. They are a good source of healthy fats and minerals and also contain high levels of antioxidants. Based on a FRAP analysis, pecans contain 10.6 mmol of antioxidants per 100 grams (3).

In addition to this, pecans can help increase antioxidant levels in the blood. For example, one study found that people who consumed 20% of their daily calories in the form of pecans experienced a significant increase in blood antioxidant levels (7).

In another study, people who consumed pecans experienced a 26 to 33% reduction in oxidized LDL cholesterol levels in the blood within two to eight hours. High levels of oxidized LDL cholesterol in the blood are a risk factor for heart disease (8). However, even though pecans are an excellent source of healthy fats, they are also quite high in calories. Therefore, it is important to eat pecans in moderate amounts to avoid excessive calorie intake.

Summary: Pecans are rich in minerals, healthy fats and antioxidants. They can also help increase antioxidant levels in the blood and lower levels of "bad" LDL cholesterol.

3. blueberries

Even though they provide few calories, blueberries are packed with nutrients and antioxidants. According to a FRAP analysis, blueberries contain 9.2 mmol of antioxidants per 100 grams (3).

In fact, several studies have suggested that blueberries contain the highest amount of antioxidants of all commonly consumed fruits and vegetables (9,10). In addition, test tube and animal studies have shown that blueberries may delay age-related decline in brain function (11). Scientists suspect that the antioxidants contained in blueberries may be responsible for this effect. This effect is believed to be due to a neutralization of harmful free radicals, a reduction in inflammation and changes in the expression of certain genes (11).

In addition to this, the antioxidants found in blueberries - and in particular a type known as anthocyanins - have been shown to reduce risk factors for heart disease, as well as lower LDL cholesterol levels and blood pressure (12). Summary: Blueberries are among the best sources of antioxidants. They are rich in anthocyanins and other antioxidants that may help reduce the risk of heart disease and delay age-related decline in brain function.

4. strawberries

Strawberries are one of the most popular berries around. They are sweet, versatile and a rich source of vitamin C and antioxidants (13). Based on a FRAP analysis, strawberries provide up to 5.4 mmol of antioxidants per 100 grams (3).

In addition, strawberries contain a type of antioxidant called anthocyanins, which give them their red color. Strawberries that are higher in anthocyanins tend to have a richer red color (14).

Scientific research has shown that anthocyanins may help reduce the risk of heart disease by lowering levels of bad LDL cholesterol and increasing levels of good HDL cholesterol (15, 16). A review of 10 studies found that taking an anthocyanin supplement significantly lowered LDL cholesterol levels in people who either had heart disease or high LDL cholesterol levels (17).

Summary: Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.

5 Artichokes

Artichokes are a delicious and nutritious vegetable that is not particularly common in the Western diet. Artichokes have a long history in nutrition and alternative medicine and have been used since ancient times to treat conditions such as jaundice (18).

Artichokes are also an excellent source of fiber, minerals and antioxidants (19). Based on a FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants per 100 grams (3). Artichokes are particularly rich in antioxidants known as chlorogenic acid. Studies have shown that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of certain types of cancer, type 2 diabetes and heart disease (20, 21).

The antioxidant content of artichokes can vary based on their preparation. Boiling artichokes can increase their antioxidant content eightfold and steaming can increase antioxidant content up to fifteenfold. However, roasting or frying artichokes can reduce their antioxidant content (22).

Summary: Artichokes are the vegetable with the highest antioxidant content. Their antioxidant content can vary based on how they are prepared.

6 Goji berries

Goji berries are the fruits of two related plants - Lycium barbarum and Lycium chinense. They have been used in traditional Chinese medicine for over 2000 years. Goji berries are marketed as a superfood because they are rich in vitamins, minerals and antioxidants (23, 24).

Based on a FRAP analysis, goji berries contain 4.3 mmol of antioxidants per 100 grams (3). In addition, goji berries contain unique antioxidants called Lycium barbarum polysaccharides. These antioxidants have been linked to a reduced risk of heart disease and cancer and may help fight skin aging (25, 26).

In addition, goji berries may be effective in increasing antioxidant levels in the blood. In one study, healthy elderly people consumed a milk-based goji berry drink daily for 90 days. At the end of the study, their blood antioxidant levels had increased by 57% (27).

Even though goji berries are nutritious, regular consumption can be costly. Furthermore, there are only a handful of studies on the effects of goji berries in humans. Although these studies support the health benefits of goji berries, more human studies are needed.

Summary: Goji berries are a rich source of antioxidants, including a unique type known as Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer and may also help fight skin ageing.

7. raspberries

Raspberries are soft, tart berries that are often used in desserts. They are an excellent source of fiber, vitamin C, manganese and antioxidants (28). Based on a FRAP analysis, raspberries contain up to 4 mmol of antioxidants per 100 grams (3).

Several studies have linked the antioxidants and other compounds contained in raspberries to a reduced risk of cancer and heart disease. One study conducted in a test tube found that these compounds in raspberries were able to kill 90% of stomach cancer, colon cancer and breast cancer cells in the sample tested (29).

A review of 5 studies concluded that the anti-inflammatory and antioxidant properties of black raspberries could slow down and suppress the effects of different types of cancer (30).

In addition, the antioxidants contained in raspberries - especially anthocyanins - could reduce inflammation and oxidative stress. This could reduce the risk of heart disease (31, 32, 33).

However, most of the evidence for the health benefits of raspberries is based on test tube studies, which means that further human studies are needed before definitive recommendations can be made.

Summary: Raspberries are nutritious, delicious and packed with antioxidants. Like blueberries, raspberries are rich in anthocyanins and have anti-inflammatory effects in the body.

8. kale

Kale is a cruciferous vegetable and a member of the group of vegetables bred from the species Brassica oleracea. Other members of this family include broccoli and cauliflower. Kale is one of the most nutritious green vegetables on the planet and is rich in vitamin A, vitamin K and vitamin C. It is also rich in antioxidants, providing up to 2.7 mmol of antioxidants per 100 grams (3, 34).

Red cabbage varieties may contain almost double the amount of antioxidants with up to 4.1 mmol of antioxidants per 100 grams (3). This is due to the fact that red varieties of cabbage contain more anthocyanin antioxidants, as well as several other antioxidants that give them their vibrant red color.

Kale is also an excellent plant-based source of calcium, an important mineral that helps maintain bone health and also plays a role in other cellular functions (35)

Summary: Kale is one of the most nutritious green vegetables on the planet, partly due to its high antioxidant content. Although kale is rich in antioxidants, red varieties of kale can contain almost twice the amount of antioxidants.

9. red cabbage

Red cabbage has an impressive nutrient profile. Red cabbage is rich in vitamin C, vitamin K and vitamin A and has a high antioxidant content (36). According to a FRAP analysis, red cabbage provides up to 2.2 mmol of antioxidants per 100 grams (3). This is more than four times higher than what is found in regular cooked cabbage (3).

This is due to the fact that red cabbage contains anthocyanins - a group of antioxidants that give red cabbage its red color. Anthocyanins are also found in strawberries and raspberries. These anthocyanins have been linked to several health benefits. They may reduce inflammation, protect against heart disease and reduce the risk of certain cancers (37).

In addition, red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C may help to strengthen the immune system and keep the skin firm (38, 39).

Interestingly, the way red cabbage is prepared also affects its antioxidant levels. Boiling or briefly sautéing could improve its antioxidant profile, while steaming can reduce its antioxidant content by up to 35% (40).

Summary: Red cabbage is a delicious way to increase antioxidant intake. Its red color comes from its high content of anthocyanins - a group of antioxidants that have been linked to impressive health benefits.

10. beans

Beans are a diverse group of legumes that are inexpensive and healthy. They are also surprisingly high in fiber, which can support healthy digestion.

Beans are also one of the best plant sources of antioxidants. A FRAP analysis found that green broad beans contain up to 2 mmol of antioxidants per 100 grams (3). In addition to this, some beans, such as pinto beans, contain a special antioxidant known as kaempferol. This antioxidant has been linked to impressive health benefits such as reduced chronic inflammation and suppression of cancer growth (41, 42).

Several studies have found that kaempferol may suppress the growth of cancer in the breast, bladder, kidney and lung (43, 44, 45, 46). However, most of the studies supporting the benefits of kaempferol have been conducted on animals or in test tubes, which means that further human studies are needed to draw definitive conclusions.

Summary: Beans are an inexpensive way to increase your antioxidant intake. They contain the antioxidant kaempferol, which has been linked to anti-cancer effects in animal and test tube studies.

11. beet

Beet is the root of a plant known as Beta vulgaris. Beet is an excellent source of fiber, potassium, iron, folate and antioxidants (47). Based on a FRAP analysis, beet contains up to 1.7 mmol of antioxidants per 100 grams (3). Beet is particularly rich in antioxidants known as betalains. These give beetroot its reddish color and have been linked to health benefits.

For example, several studies conducted in test tubes have linked betalains to a lower risk of cancer of the intestine and digestive tract (48, 49).

In addition, beet contains other compounds that may help suppress inflammation. For example, one study found that taking betalain capsules made from beet extract significantly reduced osteoarthritis pain and inflammation (50).

Summary: Beetroot is an excellent source of fiber, potassium, iron, folate and antioxidants. It contains a group of antioxidants known as betalains, which are associated with impressive health benefits.

12 Spinach

Spinach is one of the most nutrient-dense vegetables. It is packed with vitamins, minerals and antioxidants and is also surprisingly low in calories (51). Based on a FRAP analysis, spinach provides up to 0.9 mmol of antioxidants per 100 grams. Spinach is also a good source of lutein and zeaxanthin - two antioxidants that may help protect your eyes from damaging UV rays and other harmful wavelengths of light (52, 53, 54). These antioxidants help fight eye damage that free radicals can cause over time.

Summary: Spinach is high in nutrients and antioxidants and low in calories. It is one of the best sources of lutein and zeaxanthin, which protect the eyes from free radicals.

Summary

Antioxidants are compounds that the body produces naturally. However, you can also get them from your diet. Antioxidants protect your body from potentially harmful molecules known as free radicals. Free radicals can accumulate in the body and promote oxidative stress. Unfortunately, oxidative stress increases the risk of heart disease, cancer, type 2 diabetes and other chronic diseases.

Fortunately, a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. By eating a wide variety of the foods featured in this article, you can increase your antioxidant blood levels and take full advantage of their health benefits.

References:

Source: https://www.healthline.com/nutrition/foods-high-in-antioxidants#section13

Jun 11, 2020 Gigas Editorial approx. 12 min

The top 10 biggest myths about "alternative" nutrition

There are many different "belief systems" in the field of nutrition. Each of these has its own set of myths and misinterpretations. Here are the 10 biggest myths of "alternative" diets.

1. sugar is eight times more addictive than cocaine

Added sugar is a disaster when consumed in excess. There is no doubt about it, as the evidence for its harmful effects is overwhelming. Excess sugar can promote obesity, cause insulin resistance, promote the build-up of belly fat, exacerbate fatty liver and promote the development of serious diseases such as type 2 diabetes and heart disease (1, 2, 3, 4, 5, 6).

However, even if you are aware of these risks, it can be extremely difficult to avoid sugar. This is not only because sugar is almost everywhere, but also because people develop overwhelming cravings for foods that are high in sugar.

This has led many experts to believe that sugar (and the junk food that contains it) is downright addictive for many people. In fact, there is a lot of evidence to support this - both in animals and in humans. Sugar can stimulate the same areas of the brain as drug abuse and could also cause the same behavioral symptoms (7, 8).

Unfortunately, some people always have to take things to the extreme and claim that sugar is eight times more addictive than cocaine. This myth is indeed widespread in certain health circles. It is based on a study conducted with rats, which showed that these animals preferred water laced with sugar or saccharin (a very intense calorie-free sweetener) to intravenous cocaine (8).

This was a remarkable result, but it proves virtually nothing in relation to humans. Sugar is very unhealthy and potentially highly addictive. However, to say that it is more addictive than cocaine - one of the most addictive narcotics of all - is simply ridiculous.

As someone who has been addicted to both drugs and food, I can tell you that these two substances are in no way comparable.

To summarize: sugar can be addictive for many people. However, to say that it can be eight times more addictive than cocaine is completely false and is not supported by any scientific evidence.

2 Calories don't matter at all

Some people think that calories are all that matter when it comes to weight loss. Others think that calories are completely irrelevant. These people say that you can lose weight regardless of how many calories you eat, as long as you choose the right foods.

As with so many things, the truth lies somewhere in the middle. Eating certain foods can aid weight loss by stimulating metabolism (increased calorie consumption) and reducing appetite (reduced calorie intake).

In many cases, people can lose a lot of weight without ever having counted a single calorie. However, when these people lose weight, it means that more calories are leaving their body than calories are entering it. This is an indisputable scientific fact.

Even if some foods are more conducive to weight loss than others, calories are still extremely important for weight loss and weight gain. Of course, this doesn't mean you have to count calories to lose weight. Changing your diet so that a reduced calorie intake happens automatically and on "autopilot" can work just as well, if not better.

Summary: Some people believe that calories are completely irrelevant to weight loss or weight gain. However, even though calorie counting is not always necessary, calories still count.

3. cooking with olive oil is a bad idea

Extra virgin olive oil is the healthiest fat on the planet. It's loaded with heart-healthy monounsaturated fat and powerful antioxidants (10, 11).

However, many people believe that olive oil should not be used for cooking. It is claimed that the fats and antioxidants are sensitive to heat and could even turn into harmful substances under the influence of heat.

It is indeed true that oils can be sensitive to heat, but this applies primarily to oils rich in polyunsaturated fatty acids, which is the case for oils such as soybean oil and corn oil (12). However, the polyunsaturated fatty acid content of olive oil is only 10 to 11%, which is very low compared to most other vegetable oils (13).

There are many studies on olive oil and cooking that show that this oil retains its health-promoting properties even when exposed to high heat. Even when heated for 1.5 to 36 hours, there is only a small reduction in antioxidant and vitamin E content, but the majority of nutrients remain intact (14, 15, 16). The only bad thing that can happen is that the taste changes slightly.

Summary: It is a myth that olive oil is damaged when it is heated. Numerous studies show that the fats and antioxidants in olive oil can withstand cooking temperatures - even over a long period of time.

4. microwave ovens damage your food and release harmful radiation

Heating food in the microwave is quick and very convenient. However, some people believe that this convenience comes at a price. They claim that microwaves produce harmful radiation and damage healthy nutrients in food and that there are studies showing that microwaved food is very harmful.

However, if you go through the scientific literature and look for these studies, you can't find them anywhere. Microwave ovens are designed in such a way that they cannot release radiation. Studies also show that they are even better than other methods of preparation such as boiling or frying when it comes to protecting nutrients (17, 18, 19).

Some people don't want to use microwaves and that's perfectly fine. However, there is no evidence that these devices can cause harm and there are no scientifically valid arguments for avoiding them.

Summary: There are no published studies that show that microwave ovens can be harmful. Many studies show that they are more effective than boiling or frying when it comes to protecting nutrients.

5 Blood cholesterol levels don't matter

The old myths about saturated fat and dietary cholesterol have been debunked. Both have little effect on blood cholesterol levels in most people. If anything, they increase levels of the "good" HDL cholesterol and change the harmful LDL particles from small to large, with the larger particles being harmless (20, 21).

Studies also show that people who consume most of these nutrients do not have an increased risk of heart disease (22, 23, 24, 25). However, some people misunderstand this and think that blood cholesterol levels - the stuff your doctor measures - are also irrelevant.

It's true that the conventional numbers - total and LDL cholesterol - don't always give an accurate picture of the true risk for heart disease. But the LDL lipoproteins - the carriers that transport cholesterol in the bloodstream - are very important (26).

With few exceptions, high LDL cholesterol levels are a bad thing because it usually means you have a large amount of LDL particles (LDL-p) in your blood, which is closely linked to heart disease and death (26). Even though LDL cholesterol is not the enemy, the cholesterol-transporting LDL lipoproteins are important.

Summary: Dietary cholesterol and saturated fats are harmless. However, the lipoproteins that transport cholesterol in the bloodstream are very important for the risk of heart disease.

6. coffee bought in the supermarket contains large amounts of mycotoxins

Mycotoxins are toxins produced by mold (27). They are found in all kinds of food we eat. There is a persistent myth that coffee is generally contaminated with harmful levels of mycotoxins.

However, it is highly unlikely that this is actually the case as mycotoxins in food are strictly regulated. Harvests that exceed the safe limit are destroyed (28).

Molds are everywhere in our environment and mycotoxins are everywhere. Nearly everyone has measurable levels of mycotoxins in their blood (29). Studies have shown that consuming 4 cups of coffee a day would only give you 2% of the amount of mycotoxins that is considered safe, meaning there is still a massive safety margin (30).

So there really is no need to fear coffee because of mycotoxins.

Summary: It is completely false that ordinary coffee contains high levels of mycotoxins. Mycotoxins are everywhere, but the levels found in coffee are far below the safety limit.

7 Alkaline foods are healthy, acidic foods cause disease

The alkaline diet is very popular. Advocates of this diet claim that foods in our bodies are either acidic or alkaline. They say that alkaline foods lower the pH of the blood (making it more acidic) and that cancer cells can only grow in an acidic environment.

"Acidic" foods include meat, dairy and grain products, while "alkaline" foods are mainly plant-based foods such as vegetables and fruit. However, this is not supported by scientific research or even basic biochemistry (31, 32).

The truth is that blood pH is tightly regulated in the body. It simply does not change in the absence of serious toxicity or disease. Furthermore, cancer is very capable of growing in an alkaline environment and our blood is by definition slightly alkaline (33).

An alkaline diet can indeed be healthy, but this is more because it is based on healthy, whole foods. This has nothing to do with foods being acidic or alkaline.

Summary: It is not true that food can change the pH of the blood and the alkaline diet is not supported by any scientific basis.

8. eating dairy products is bad for your bones

The myth that dairy products can cause osteoporosis is an extension of the alkaline diet myth. It is claimed that dairy proteins make the blood more acidic, so the body has to use calcium from the bones to neutralize the acidity.

However, dairy products have several properties that make them - quite literally - the perfect food for bones. They are rich in calcium and phosphorus, the main building blocks of bones. They also contain vitamin K, a nutrient that is crucial for bone formation (34, 35, 36).

Last but not least, they are rich in high-quality animal protein, which has been shown in numerous studies to be beneficial for bone health (37, 38).

Studies show that the consumption of dairy products leads to improved bone health, higher bone density and a reduced risk of fractures in all age groups (39, 40, 41, 42). Many of these studies are controlled human studies - the gold standard of science.

Although dairy products are not essential for bone health, the evidence shows that they can be very beneficial.

Summary: Although some people claim the opposite, most studies show that dairy products are very beneficial for bone health.

9. carbohydrates are inherently harmful

Diets high in carbohydrates have many benefits. Studies show that they can cause rapid weight loss and improve important health markers (43, 44, 45). The effects on metabolic syndrome and type 2 diabetes are particularly notable (46, 47).

Many people believe that the fact that lowering carbohydrate intake can help treat these problems means that it must be the carbohydrates that caused these problems in the first place. This has led many supporters of low-carb diets to demonize all high-carb foods, which includes "real" foods such as potatoes, apples and even carrots.

It is true that refined carbohydrates, including added sugars and refined grains, can contribute to weight gain and the development of metabolic syndrome (48, 49, 50). However, this is not true for whole carbohydrate sources. There have been numerous populations around the world that have enjoyed excellent health despite following a high-carbohydrate diet based on real foods.

If metabolic problems such as obesity and type 2 diabetes have already set in, then low carbohydrate diets can help - there is no doubt about that. But this does not mean that carbohydrates themselves have caused these health problems.

Even though these foods are out of reach on a very low-carb diet, many people can remain completely healthy by eating plenty of unprocessed carbohydrate-rich foods. As with most things in nutrition, this depends heavily on the individual. A low carbohydrate diet works very well for some people, but high carbohydrate diets work just as well for others.

Summary: Low carbohydrate diets are effective. However, this does not mean that carbohydrates in the form of whole foods are inherently fattening or harmful.

10. agave nectar is a healthy sweetener

Unhealthy foods are the number one reason the world is sicker and fatter than ever before. Surprisingly, many of these foods are considered healthy and even categorized as "health foods". A good example of this is the sweetener agave nectar.

As we now know, one of the primary reasons for the harmful effects of added sugar is its high fructose content. Fructose can only be processed by the liver in certain quantities. When the liver becomes overloaded with fructose, it begins to convert fructose into fat (51, 52). This can lead to a variety of metabolic problems and is believed to be one of the leading contributing factors to many common diseases (53).

And this is where things start to get interesting. Agave nectar contains a higher percentage of fructose than regular sugar. While household sugar is about 50% fructose, agave nectar is 85% fructose (54). It is therefore probably no exaggeration to say that agave nectar is probably the unhealthiest sweetener of all. Agave nectar makes sugar look healthy by comparison - and that's saying a lot.