Harvard Magazine did an excellent review of research on inflammation, showing how pro-inflammatory foods can cause diseases and anti-inflammatory foods can help to prevent them (Harvard Magazine, May-June 2019, 40-52). Chronic inflammation increases risk for heart disease, diabetes, Alzheimer’s disease, certain cancers, and many other diseases. The more anti-inflammatory foods you eat, the greater your protection from chronic inflammation and the diseases it causes.
What is Inflammation? When germs invade your body, your immune system sends out cells and proteins to kill the invading germs. Your immune system responds with exactly the same cells and proteins in the same way when cells in your body are injured, to remove damaged tissue and start the healing process. As soon as the germs are conquered, or tissues heal, your immune system stops sending out huge amounts of these cells and proteins. However, if your immune system stays overactive, you develop inflammation in which these same cells and proteins attack and damage your own cells. Chronic inflammation damages healthy tissues in the body to cause many diseases and chronic health problems.
How Foods Affect Inflammation Your immune system is turned on by the surface proteins on the cells of germs that try to invade your body, by anything that damages cells in your body, and by substances in foods that look the same as the surface proteins of germs. The pro-inflammatory foods turn on your immune system to cause these cells and proteins to attack and damage your own normal cells, while the anti-inflammatory foods dampen down this response to protect your cells from damage from an overactive immune system.
The pro-inflammatory foods include sugar-added foods, sugared drinks, unfermented dairy products, mammal meat, processed meats, and fried foods. • When sugar-added foods and other refined carbohydrates cause a high rise in blood sugar, the excess sugar sticks to the outer membranes of cells and destroys them. Your immune system is turned on by this cell damage (inflammation). • All drinks with sugar in them, including fruit juices, cause high rises in blood sugar to cause cell damage. However, whole fruits are anti-inflammatory despite their sugar content. • Milk, butter and other non-fermented dairy products contain the pro-inflammatory sugar called galactose. • Mammal meat contains a surface sugar-protein called Neu5Gc that acts just like a germ invading your body to turn on your immune system. • Processed meats usually also contain Neu5Gc, and may have added nitrates that combine with proteins to form nitrosamines that damage cells in your body and increase cancer risk. • In fried foods and other foods that are cooked at high temperatures without water, sugars bind to fats, proteins and DNA to form chemicals called advanced glycation endproducts (AGEs). AGEs have been shown to turn on your immune system to cause inflammation.
Why Do Plants Have Polyphenols? A study from the University of Liverpool showed that fruits and vegetables are anti-inflammatory because they contain polyphenols that help to protect you from chronic inflammation (Br J Nutr, May 28, 2016;115(10):1699–1710). The authors showed that inflammation was reduced by substances such as isorhamnetin, resveratrol, curcumin, and vanillic acid found in onions, turmeric, red grapes, green tea and açai berries. Polyphenols such as these are found in virtually all fruits and vegetables.
Since fruits and vegetables cannot run away from their enemies — insects, bacteria, viruses, fungi, animals and humans — they protect themselves by producing large amounts of poisons called oxidants that can harm the invaders. To protect themselves from their own oxidants, plants produce antioxidants called polyphenols. When you eat fruits and vegetables, you get the benefits of these polyphenols, which include helping to protect you from your own immune system and keep it from remaining too active (called inflammation). This particular study showed that the polyphenols tested helped to reduce the release of pro-inflammatory chemicals in people who were at risk of chronic inflammation.
Anti-inflammatory foods include: • vegetables • fruits • nuts • whole (unground) grains • beans • coffee and tea • oily fish such as salmon, mackerel, tuna, sardines
Pro-inflammatory foods include: • sweetened beverages and sugar-added foods • foods made with flour and other refined carbohydrates • meat from mammals • processed meats • milk, butter, margarine, shortening, lard • fried foods
My Recommendations A healthful anti-inflammatory diet is high in vegetables, unground whole grains, beans, fruits and nuts; and low in the pro-inflammatory foods (sugar-added foods, sugared drinks, most animal products, and fried foods). Try to follow this pattern most of the time and adapt it to your special needs and preferences.
Repairing your gut is one of the most important steps to take in your autoimmune journey. It will not only improve your ability to absorb nutrients, it will also support your inflammatory response and immune system. By replacing toxic and inflammatory foods with nutrient-rich options that help proper digestion and absorption, you can drastically improve your nutrient intake and take back control of your health.
There are plenty of gut-repairing foods that you can incorporate into your diet in fun and delicious ways. My cookbook, “The Autoimmune Solution Cookbook,” features recipes that include a number of these gut-friendly foods, and there are tons of diet-friendly recipes on my blog that are free for you to enjoy.
Let’s take a look at some of the best foods that you should be eating to help repair your gut.
1. Bone Broth
Bone broth is at the top of my list as one of the most important foods to repair your gut. Bone broth contains gelatin and collagen, two superstars for supporting a healthy mucosal lining, proper digestion, and intestinal function. Glucosamine in bone broth assists in repairing a leaky gut by supporting a healthy inflammatory response and stimulating the growth of new gut cells.1 Bone broth contains amino acids like glycine and glutamine that aid digestion and promotes gut health.
Bone broth from leftover beef bones or chicken bones is easy to make in a slow cooker or on the stovetop. Many companies produce ready-made bone broth. These are perfect when you don’t have the time to whip up your own batch. Drink bone broth for a simple way to reap many health benefits.
2. Coconut
Coconut products of all kinds, including oil, cream, and yogurt, are antimicrobial, antifungal, and antiviral, which makes them extremely helpful when dealing with SIBO, Candida overgrowth and parasites. Medium-chain triglycerides (MCTs) in coconut aid in nutrient absorption. They’ve also been shown to be particularly beneficial for managing gastrointestinal disorders. Coconut yogurt comes with the added bonus of probiotics to encourage the growth of good bacteria in your gut.
3. Peppermint
Mint has been used medicinally for thousands of years, since the time of the ancient Greeks and Romans. Peppermint is a hybrid of water mint and spearmint. It has antispasmodic properties that make it ideal for relievingirritable bowel syndrome (IBS) and other GI discomforts. The cooling menthol in peppermint relaxes the intestinal tract, reducing the pain, gas, and constipation associated with IBS just as effectively as prescription antispasmodics.
I like to use mint in smoothies and tea for a bright, refreshing, and nutritional burst of flavor. It’s also tasty in leafy green summer salads.
4. Raspberries
Fiber is essential for digestive health. Getting enough fiber in your diet helps prevent gut-related maladies, including constipation and diverticulosis. Recent studies have also shown the power of dietary fiber to reduce systemic inflammation and support a healthy immune response. However, most Americans fall short of the recommended daily amount of fiber intake of 25g for women and 38g for men.
That’s why raspberries earn a place on my list of the most important foods to repair your gut. A single cup of raspberries contains 8g of fiber—roughly a quarter of your daily fiber needs. Research has found that eating raspberries with a meal improves insulin sensitivity and satiety, and increases the amount of a certain type of good bacteria in your gut that is often depleted by conditions such as IBD.
Raspberries make a great addition to smoothies and desserts. You can also try homemade gummy fruit snacks made with raspberry puree and gelatin.
5. Salmon
Wild, fatty fish such as salmon are an excellent source of Omega 3’s and Vitamin D. Omega 3’s reduce inflammation and increase healthy gut bacteria. They may also play an important role in reversing chronic gut-related illnesses, including metabolic disorder, obesity, and colorectal cancer. Meanwhile, low levels of Vitamin D have been associated with IBD and colon cancer. Increasing Vitamin D intake dramatically lowers inflammation and promotes the activity of friendly bacteria in your gut. This helps defend against infections such as Salmonella.
When you can, opt-in for wild-caught fish rather than farm-raised fish, and inquire about the source of the fish variety that you purchase. Fish caught from fresh, clean waters is always the best option for your optimal health. To learn more, check out this article for an in-depth comparison between wild-caught and farm-raised fish.
6. Lemon
Lemon is high in Vitamin C, an antioxidant that suppresses inflammation and boosts the immune system. It’s also antimicrobial and supports a healthy bacterial balance in your microbiome. Vitamin C also plays a role in the formation of collagen, which is necessary for optimal gut barrier function.
Lemons are naturally detoxifying and help stimulate bile production to aid in digestion. Low bile acid is a risk factor for developing gastrointestinal issues such as SIBO. Lemons also contain pectin, a type of prebiotic fiber. Pectin feeds your good bacteria and decreases the number of bad bacteria in your gut. To get the most benefits from lemon, don’t just squeeze out the juice. Try blending whole, peeled lemons and stirring the puree into your water. Or, toss lemon wedges right into your smoothie!
The humble ginger root is an age-old remedy for digestive complaints. Ginger is known for its ability to ease nausea and can help relieve symptoms associated with IBS. This includes stomach cramps, gas, bloating, constipation, and diarrhea. It can also prevent heartburn by keeping acid from regurgitating back into the esophagus. Finally, it may kill harmful bacteria linked to acid reflux.
What’s more, ginger can help with nutrient absorption, which is often compromised when you are dealing with a gut infection.17
One of my absolute favorite ways to use ginger is in my YUMMY Gingerbread Cake, featured in “The Autoimmune Solution Cookbook!” Ginger is also a key ingredient in my gut-friendly Golden Milk recipe.
8. Apple Cider Vinegar
Apple Cider Vinegar (or “ACV”) is a natural antimicrobial. It can inhibit the growth of a certain type of bacteria that is high in lipopolysaccharides (LPS). These are endotoxins that increase intestinal permeability and cause leaky gut. ACV also helps your body create hydrochloric acid (HCL). Contrary to what you might think, people dealing with GI issues such as gastroesophageal reflux disease (GERD) or acid reflux are actually low in stomach acid. Use ACV to naturally increase your body’s level of HCL to aid in digestion and nutrient absorption, as well as support a healthy immune response.
Providing your gut with the essential nutrients it needs to repair itself is the first step in restoring your health, and incorporating these foods into your diet is a great place to start. However, the unfortunate truth is that our nutrient-depleted soil, high-stress lifestyles, and toxic environments make it difficult to get all of our gut-healing nutrients from food alone.
Some people may not realize this, but many people have cancer cells in their bodies without presenting much danger. Fortunately, there are some common foods that can cut off cancer cell’s nutrient supply and starve them to death.
Autopsies of individuals who died of trauma often reveal microscopic colonies of cancer cells, also known as in situ tumors. Some people call them “disease-free cancers.”
For instance, researchers in Denmark performed autopsies on women aged 40 to 50, who never had cancer during their lifetime, and found that 39 percent of them had small cancerous lesions in their breasts. Only 1 percent of women in this age group would be diagnosed with breast cancer.
Examination of some men in their 60s showed that 46 percent of them had histological evidence of prostate cancer, which is consistent with the findings of the autopsy study. However, the prevalence of prostate cancer in men aged 60 to 70 is actually around 1 percent.
There is another example, which is even more extreme: Some Finnish scientists examined 101 autopsies and found that the histological detection rate of thyroid cancer in people aged 50 to 70 was nearly 100 percent. However, in reality, only 0.1 percent of people in this age group would be diagnosed with thyroid cancer.
If such a large percentage of people have cancer cells, why do only a small percentage of them develop fatal cancers? This is because the cancer cells in most people are dormant and need additional information and energy to continue to grow and become malignant tumors.
It all starts with our blood vessels.
Some Diseases Emerge Because Blood Vessels Have Grown ‘Out of Control’
In general, the blood vessels in the adult body are 60,000 miles long, and their total length is enough to circle the earth twice. Among them, we have 19 billion capillaries. Most of these vessels would have developed while a fetus is still in the womb. Under normal circumstances, the blood vessels in adults are largely unchanged, except for wound healing and tissue repair.
In addition, there are several special periods during which blood vessels grow in women. One is when blood vessels build the endometrium in the uterus each month; and another is during pregnancy, when blood vessels form the placenta that connects the mother and the fetus.
The human body is designed with great subtlety and precision to be able to balance and regulate the number of blood vessels on its own at any given time and in any given situation. When new blood vessels need to be created, such as when a wound is healing, the body releases proteins called angiogenic factors. They act like fertilizers, stimulating the sprouting of blood vessels to produce new blood vessels. The size and number of these new blood vessels are according to a set standard, and their growth won’t get out of control. When the body does not need certain blood vessels, it releases natural angiogenesis inhibitors that prune the vessels back to their original shape.
However, if for some reason the body doesn’t grow enough new blood vessels in the right place at the right time, or is unable to prune the excess blood vessels, this is an imbalance of angiogenesis, which can lead to diseases.
Dozens of major diseases are associated with angiogenesis imbalance, including atherosclerosis, diabetic retinopathy, rheumatoid arthritis, macular degeneration, psoriasis, chronic inflammation, and even cancer.
Cancer Cells Rely on Blood Vessels for Nutrients to Grow into Lethal Tumors
Angiogenesis plays a critical role in the growth of cancer.
This is because for a tumor to grow to more than a few millimeters, it requires a blood supply. Cancer cells can release angiogenic factors to create their own blood supply; they can also stimulate nearby normal cells to produce angiogenic factors, thus directing blood vessels to themselves.
The resulting new blood vessels will provide a constant supply of oxygen and nutrients to the growing tumor, helping it enlarge. The cancer cells then invade nearby tissues, move to different parts of the body, and form new colonies of cancer cells, which is called tumor metastasis.
Tumors cannot grow beyond a certain size or spread if they lack blood supply. Therefore, scientists have developed a class of drugs called angiogenesis inhibitors (also known as anti-angiogenic agents) that can block tumor angiogenesis. The goal of these drugs is to prevent or slow down the development of cancer by preventing the growth of blood vessels that support the tumor and cutting off the blood supply to the tumor.
Since its introduction, anti-angiogenic therapy has received widespread attention and is one of the effective treatments for cancer. However, angiogenesis inhibitors work by slowing or stopping the growth of tumors, not by destroying cancer cells. Current research has demonstrated that in some cancers, angiogenesis inhibitors appear to be most effective when combined with other therapies, such as conventional chemotherapy and immunotherapy, and this is one of the directions that anti-cancer therapies will be further explored in the future.
Foods That Can Fight Angiogenesis and Starve Cancer Cells to Death
By severing the blood vessels around a tumor, can we cut off the cancer’s supply of nutrients and starve the cancer cells to death?
In a sense, preventing and controlling angiogenesis imbalance is the same as preventing and controlling a range of diseases, including cancer. Scientists believe that using a combination of compounds to interfere with angiogenesis to prevent cancer is a feasible and promising approach to fight cancer.
Mother Nature’s love for humans is also reflected in the nutrients she puts into our food. Our everyday ingredients are rich in several potent anti-angiogenic factors. Ingesting these natural angiogenesis inhibitors through diet is very convenient and easy. And more importantly, they do not have the side effects of drugs, making them suitable for most of us.
Polyphenol Nutrients
Quercetin:Quercetin is from the flavonoid family of polyphenols and is found in some fruits and vegetables such as onions, broccoli, apples and berries, as well as in olive oil, grapes, and tea. Quercetin affects endothelial (thin membrane lining heart and blood vessels) cell proliferation, migration, and angiogenesis. As an anti-angiogenic compound, it has been shown to have a targeted effect on tumor angiogenesis in both in vitro and in vivo experiments. It has also been demonstrated in animal experiments that quercetin can reduce angiogenesis.
A clinical trial based on quercetin as a dietary supplement to treat skin cancer is currently underway. Its results are expected to be announced in 2023.
Myricetin:Myricetin is also a flavonol found in many plants including onions, berries, and herbs. The biological activities of myricetin include antioxidant, anti-inflammatory, and anti-tumor effects. It is also an angiogenesis inhibitor, and its effects have been demonstrated in different types of cancer.
Some scientists treated human ovarian cancer cells with different concentrations of myricetin, and then carried out tissue culture and observation. They found that myricetin could effectively block the angiogenesis induced by ovarian cancer cells.
After treating the skin of lab rats with myricetin, and then performing multiple days of ultraviolet light experiments, scientists found that myricetin could significantly inhibit the formation of new blood vessels induced by ultraviolet light in the rat skin.
In addition, in the flavonoid family of polyphenols, scientists are also focusing on two flavonols: kaempferol and fisetin. These two substances, which are found in vegetables, fruits, teas, and herbs, also exhibit properties related to cancer chemoprevention and are potent angiogenesis inhibitors.
Genistein: In the isoflavone family of polyphenols, genistein is a representative substance. It is one of the main isoflavones of soybean. Genistein has been proven to inhibit the growth of different types of cancer in vitro and in vivo, and anti-angiogenesis is one of its many anti-cancer properties.
Genistein combined with arsenic trioxide can effectively inhibit the angiogenesis and development of human liver malignant tumors.
In a clinical trial published in 2019 in the journal Cancer Chemotherapy and Pharmacology, a combination of chemotherapy with the use of genistein and another chemical, and anti-angiogenic therapy, showed promising results in treating metastatic colorectal cancer.
Green tea polyphenols: Regular consumption of green tea can reduce the risk of certain cancers. Green tea polyphenols have chemopreventive and anti-angiogenic properties, and the catechins in green tea polyphenols show very strong anti-angiogenic properties.
Some researchers implanted vascular endothelial growth factors (VEGF) into some lab mice. One group of mice then drank plain water, while the other group drank water with catechins added. The results showed that compared with the mice in the water drinking group, the induced corneal neovascularization was significantly inhibited in the corneas of the mice in the tea drinking group, and the area of neovascularization was inhibited by 35 percent to 70 percent.
Hydroxytyrosol:Hydroxytyrosol is a phenolic compound present in virgin olive oil and one of the main active components of virgin olive oil. It is a natural angiogenesis inhibitor. Animal experiments have shown that hydroxytyrosol could practically inhibit and disrupt angiogenesis outside the cells.
Terpene Nutrients
Terpenes are present in many fruits and vegetables, and their representative anticancer components are ursolic acid and cafestol.
Ursolic acid: Ursolic acid is present in the leaves of several edible spice plants, including rosemary, lemon balm, verbena, oregano, and sage. Some fruits, such as apples and cranberries, also contain ursolic acid.
Ursolic acid has a variety of biological activities, and its anti-angiogenic properties have also been demonstrated. It can inhibit the angiogenesis of human umbilical vein endothelial cells, and its inhibitory effect is enhanced with the increase of ursolic acid concentration.
Cafestol and kahweol:Cafestol and kahweol, found in coffee beans and unfiltered coffee, have anti-inflammatory and anticancer properties. Experiments have also shown that cafestol can interfere with the formation of extracellular blood vessels of umbilical vein endothelial cells, and its efficacy became stronger with the increase of cafestol concentration. In view of the high consumption of coffee beans in the world, their anti-cancer function is well perceived.
Anthraquinone Nutrients
Emodin: Emodin is an anthraquinone that exists naturally in rhubarb. It has shown anticancer activity against different types of human cancer cells in many in vitro and in vivo experiments.
Some researchers in Japan treated umbilical vein endothelial cells with emodin. The tissue culture results showed that in comparison with the control group, emodin had significantly inhibited angiogenesis outside these cells, and its inhibitory effect was enhanced with increasing emodin concentration.
Aloe-emodin: It is also an anthraquinone existing in aloe vera leaves. Aloe-emodin has also shown to have anti-angiogenic potential.
These natural angiogenesis inhibitors are among our readily available ingredients. Regular consumption of these foods helps cut off the nutrient supply to cancer cells and “starve” them to death before they have a chance to develop into tumors.
How to ensure you get the right vitamins and minerals in the right amounts
Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases.
Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “essential” because they are not synthesized in the body (except for vitamin D) and therefore must come from food.
Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.
Two types of each
Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.
There are many minerals, but certain ones are necessary for optimal health. Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.
The top food sources
Federal guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.
The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.
Food is the best medicine. All your cells, bones, signaling molecules, and tissues are built from what you eat. For example, dietary fats are the building blocks of brain tissue and help balance hormones, and muscles are built from protein. Different vitamins and minerals are used to create energy and send electrical impulses along neurons so that we can move, think, and feel. A nourishing diet is the best strategy against depression.
Many studies have shown that people who eat an anti-inflammatory diet have significantly lower risks of depression (2-5). A recent study that tracked about 6,500 women over 12 years showed that women eating an anti-inflammatory diet had a 20% lower risk of developing depression than their peers (6). These anti-inflammatory diets consist of healthy fats, vitamins and antioxidants, and plenty of high-quality protein. On the other hand, many foods in the Standard American Diet (SAD) create chronic inflammation. These five inflammatory foods are the most frequent offenders I see when treating patients for depression:
Gluten drives inflammation by irritating the gut and gut microbesas wellas intestinaltissues. This protein causes gut cells to produce a compound called zonulin, leading to intestinal permeability (or leaky gut). Gluten, which is a sticky protein, can also interfere with digestion by clumping together food particles. A recent study showed that gluten caused inflammation in gut cells of healthy volunteers, suggesting that gluten may cause adverse effects that can lead to depression in everyone (7).
Believe me: I understand that dairy can be deeply pleasurable. Growing up in an Italian family, many of my fondest memories involve cheese, ice cream, ricotta, and yogurt. Science supports our attachment to dairy. On a molecular level, dairy contains morphine-like compounds which engage our opiate receptors and create mild dairy addiction (11).
If you’re suffering from symptoms of depression or anxiety, it’s worth eliminating dairy for 30 days and seeing how you feel. Some people are able to re-introduce dairy after a month off with no problems, while others totally lose their taste for it and even vomit when trying it again!
GMOs
Genetically-modified organisms (GMOs) have become a staple in the Standard American Diet. Beyond being a population-wide experiment in manipulating nature’s design, these foods, by definition, have been heavily treated with pesticides and herbicides. Since these chemicals have been designed to kill, it make sense that they’re quite toxic to our own human and microbial cells. Indeed, studies have shown that the common pesticide Roundup (glyphosate) causes cancer.
In addition to Roundup, the primary herbicide sprayed on GMOs like soy, GMOs also carry a variety of other toxicants that may be even more harmful in combination than alone. As even non-GMO foods can be contaminated with pesticides, I advise my clients, especially those suffering from depression, to eat organic.
Americans love sugar. The average American eats a staggering 164 pounds of sugar per year (12,13). Think about that for a moment. Even worse, sugar is highly addictive – the more we eat, the more we want.
Our bodies were not designed to handle the blood sugar and insulin roller coaster that many of us are on. Here’s how it goes: when you eat sugar, whether it’s in an obvious form like soda or a non-obvious form like pasta, your blood sugar increases quickly. This fast increase then spikes insulin. When insulin removes blood sugar, you then have a blood sugar crash, and cortisol comes in to compensate and try to move sugar out of storage and back into the bloodstream. This process, often called reactive hypoglycemia, is responsible for carb and sugar cravings (since your brain needs steady sugar to function), which leads to anxiety, headaches, irritability, and ultimately depression.
Sugar messes with our brain health in three main ways. First, sugar creates inflammation, often by spiking insulin and harming our gut microbiome. Next, sugar derails hormones, ultimately increasing levels of the stress hormone cortisol and disrupting the balance of sex hormones. Finally, sugar starves the brain and damages important structures in our bodies, like cell membranes and blood vessels (14). All this can lead to depression.
Because of all the research showing how harmful sugar is (15-18), food manufacturers have gotten creative with its naming. Don’t be fooled by code names like cane sugar, crystalline fructose, maltodextrin, high-fructose corn syrup – it’s all sugar.
It’s tempting to swap out sugar for artificial sweeteners. Artificial sugars, like aspartame and sucralose, are ‘zero calorie’ because they cannot be digested by the human body. But these chemicals don’t just pass through your body with no effect. Artificial sugars confuse hormones and change your microbiome. A high-profile scientific article showed that artificial sugar consumption leads to metabolic syndromes like insulin resistance and diabetes (19). Choose sweeteners that your body recognizes, like honey.
Vegetable Oils
The Standard American Diet contains large amounts of unhealthy fats, mostly in the form of commercial vegetable oils. Many processed foods, ranging from store-bought cookies to salad dressing, contain these oils. Vegetable oils include safflower oil, corn oil, sunflower oil, soybean oil, and canola oil. These oils are considered ‘processed’ because many high-heat and high-pressure steps, as well as chemical solvents, are required to create them. Further, many of these oils are made from GMOs.
For example, have you ever seen a canola plant? Canola oil, which has been touted as “heart healthy,” is derived from the Canadian rapeseed plant. Recognizing that “rape oil” was not a good marketing tactic, this invention was given a new name as a combination of “Canada” and “ola,” which means oil. Today, it is genetically modified by Monsanto to withstand saturation with Roundup herbicide (20, 21).
In short, our bodies do not recognize vegetable oils, especially when they’re heated and distorted. Consuming vegetable oils sounds the alarm of inflammation. Processed vegetable oils have been linked to thyroid dysfunction, cardiovascular diseases (22), nutrient deficiencies, cancer (23), and psychiatric disorders like depression (24, 25).
So what do I eat?!
I recommend that people give themselves 2-4 weeks to kick the sugar, gluten, and dairy habit. In this time, you can try non-GMO foods and healthier fats like olive oil and lard. People are amazed by how good they feel and how quickly their tastes change.
Much of the produce that is sold today in supermarkets is supplied from farmers who practice conventional farming methods. In other words, the produce has been grown using chemical fertilizers as well as pesticides and herbicides. Many scientific studies suggest that the effects of synthetic pesticides can be detrimental to our health; one study suggests that the consumption of pesticides may lead to ADHD in children; in some other cases, exposure can lead to many forms of cancers, infertility problems and birth defects. Along with the many other poor ‘food like’ products we are eating, there is an array of foreign substances that are entering our bodies. As we expose ourselves to these synthetic substances over the years, our bodies become overloaded, and our ‘cleaning’ mechanisms fail to work. As a result, many of us develop sickness and disease because our bodies cannot efficiently remove these toxins anymore. In order to help give your body a break from this chemical onslaught, we have suggested what foods should be eaten organically. The foods listed below are some of the most toxic to our bodies if eaten from conventional sources. Based on the Environment Working Group (EWG), they contain the most pesticides, both on and within them, compared to other foods; so, if you are considering switching to organic, we would suggest taking account of the foods below as a first propriety in your transition.
Top 12 Foods You Should Eat Organically (From lowest to highest amount of pesticides)
1. Apples: They contain 42 known pesticide residues found by the USDA Pesticide Data Program. Out of the 42 pesticide residues, there are 7 known carcinogens, 19 suspected hormone disruptors, 10 neurotoxins, 6 developmental or reproductive toxins, and 17 honeybee toxins.
2. Cherries: They contain 42 known pesticide residues found by the USDA Pesticide Data Program. Out of the 42 pesticide residues, 7 known or probable carcinogens, 22 suspected hormone disruptors, 7 neurotoxins, 8 development or reproductive toxins, and 18 honeybee toxins.
3. Green Beans: They contain 44 known pesticide residues found by the USDA Pesticide Data Program. Out of the 44 pesticide residues, there are 8 known carcinogens, 22 suspected hormone disruptors, 11 neurotoxins, 8 developmental or reproductive toxins, and 18 honeybee toxins.
4. Collard Greens: They contain 46 known pesticide residues found by the USDA Pesticide Data Program. Out of the 46 pesticide residues, there are 9 known carcinogens, 25 suspected hormone disruptors, 10 neurotoxins, 8 developmental or reproductive toxins, and 25 honeybee toxins.
5. Spinach: It contains 48 known pesticide residues found by the USDA Pesticide Data Program. Out of the 48 pesticide residues, there are 8 known carcinogens, 25 suspected hormone disruptors, 8 neurotoxins, 6 developmental or reproductive toxins, and 23 honeybee toxins.
6. Sweet Bell Peppers: They contain 49 known pesticide residues found by the USDA Pesticide Data Program. Out of the 49 pesticide residues, there are 11 known carcinogens, 26 suspected hormone disruptors, 13 neurotoxins, 10 developmental or reproductive toxins, and 19 honeybee toxins.
7. Lettuce: It contains 51 known pesticide residues found by the USDA Pesticide Data Program. Out of the 51 pesticide residues, there are 12 known carcinogens, 29 suspected hormone disruptors, 9 neurotoxins, 10 developmental or reproductive toxins, and 21 honeybee toxins.
8. Blueberries: They contain 52 known pesticide residues found by the USDA Pesticide Data Program. Out of the 52 pesticide residues, there are 8 known carcinogens, 24 suspected hormone disruptors, 14 neurotoxins, 7 developmental or reproductive toxins, and 21 honeybee toxins.
Much of the produce that is sold today in supermarkets is supplied from farmers who practice conventional farming methods. In other words, the produce has been grown using chemical fertilizers as well as pesticides and herbicides. Many scientific studies suggest that the effects of synthetic pesticides can be detrimental to our health; one study suggests that the consumption of pesticides may lead to ADHD in children; in some other cases, exposure can lead to many forms of cancers, infertility problems and birth defects. Along with the many other poor ‘food like’ products we are eating, there is an array of foreign substances that are entering our bodies. As we expose ourselves to these synthetic substances over the years, our bodies become overloaded, and our ‘cleaning’ mechanisms fail to work. As a result, many of us develop sickness and disease because our bodies cannot efficiently remove these toxins anymore. In order to help give your body a break from this chemical onslaught, we have suggested what foods should be eaten organically. The foods listed below are some of the most toxic to our bodies if eaten from conventional sources. Based on the Environment Working Group (EWG), they contain the most pesticides, both on and within them, compared to other foods; so, if you are considering switching to organic, we would suggest taking account of the foods below as a first propriety in your transition.
9. Strawberries: They contain 54 known pesticide residues found by the USDA Pesticide Data Program. Out of the 54 pesticide residues, there are 9 known carcinogens, 24 suspected hormone disruptors,11 neurotoxins, 12 developmental or reproductive toxins, and 19 honeybee toxins.
10. Kale: It contains 55 known pesticide residues found by the USDA Pesticide Data Program. Out of the 55 pesticide residues, there are 9 known carcinogens, 27 suspected hormone disruptors, 10 neurotoxins, 10 developmental or reproductive toxins, and 23 honeybee toxins.
11. Peaches: They contain 62 known pesticide residues found by the USDA Pesticide Data Program. Out of the 62 pesticide residues, there are 10 known carcinogens, 29 suspected hormone disruptors, 12 neurotoxins, 11 developmental or reproductive toxins, and 25 honeybee toxins.
12. Celery: It contains the most at 64 known pesticide residues found by the USDA Pesticide Data Program. Out of the 64 pesticide residues, there are 13 known carcinogens, 31 suspected hormone disruptors, 12 neurotoxins, 14 developmental or reproductive toxins, and 20 honeybee toxins.
Honourable Mentions
– Broccoli: It contains 33 known pesticide residues found by the USDA Pesticide Data Program.
– Cucumbers: They contain 35 known pesticide residues found by the USDA Pesticide Data Program.
– Grapes: They contain 34 known pesticide residues found by the USDA Pesticide Data Program.
– Potatoes: They contain 37 known pesticide residues found by the USDA Pesticide Data Program.
– Tomatoes: They contain 35 known pesticide residues found by the USDA Pesticide Data Program.
5 Foods that Contain the Lowest Pesticide Residues
Bananas: They contain 12 known pesticide residues found by the USDA Pesticide Data Program. Out of the 12 pesticide residues, there are 4 known carcinogens, 7 suspected hormone disruptors, 2 neurotoxins, 5 developmental or reproductive toxins, and 2 honeybee toxins.
Grapefruit: It contains 11 known pesticide residues found by the USDA Pesticide Data Program. Out of the 11 pesticide residues, there are 4 known carcinogens, 4 suspected hormone disruptors, 4 neurotoxins, 4 developmental or reproductive toxins, and 2 honeybee toxins.
Almonds: They contain 9 known pesticide residues found by the USDA Pesticide Data Program. Out of the 9 pesticide residues, there are 1 known carcinogens, 4 suspected hormone disruptors, 3 neurotoxins, 0 developmental or reproductive toxins, and 4 honeybee toxins.
Asparagus: It contains 9 known pesticide residues found by the USDA Pesticide Data Program. Out of the 9 pesticide residues, there are 1 known carcinogens, 7 suspected hormone disruptors, 4 neurotoxins, 3 developmental or reproductive toxins, and 5 honeybee toxins.
Onion: It contains 1 known pesticide residues found by the USDA Pesticide Data Program. Out of the 9 pesticide residues, there are 0 known carcinogens, 0 suspected hormone disruptors, 0 neurotoxins, 0 developmental or reproductive toxins, and 0 honeybee toxins.
When buying produce always consider buying organic. Better yet, to ensure freshness, buy local as much as you can. When you can buy both local and organic, you can guarantee that the product is both free of pesticides, and full of nutrients. Further to this, you will also avoid any potential foods that may have been genetically modified. To check out pesticide residues on other sources of food, you may visit:http://www.whatsonmyfood.org/index.jsp. By substituting the top 12 pesticide laden foods with organic, you can eliminate up to 80% of pesticides from your diet.
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