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Primal Health/Nutrition Expert > Chapter 9 - Eliminate SAD Foods > Flashcards

Chapter 9 - Eliminate SAD Foods Flashcards

1
Q

Three most offensive and over-emphasized elements of the Standard American Diet (SAD)

A
  1. Grains
  2. Sugars
  3. Refined high-polyunsaturated vegetable oils (including chemically altered partially hydrogenated trans fats and bottled vegetable/seed oils)

*when it comes to these foods, total elimination is advised

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2
Q

Partially hydrogenated trans fats are directly associated with

A
  • diabetes
  • obesity
  • heart disease
  • cancer
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3
Q

Rip-off-the-bandaid method

A

Ruthlessly discard any and all foods that don’t align with your new Primal way of eating

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4
Q

Stepwise approach

A

Get rid of the biggest food offenders first, then continue to cull your pantry and cupboards, gradually replacing SAD foods with Primal-friendly items instead

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5
Q

Refined high-polyunsaturated vegetable oils

A

Are arguably the most dangerous item you can eat

They are missing their hydrogen atoms and are, therefore, unstable and prone to oxidation

Oxidizing forms free-radical chain reactions that have been shown to damage cell membranes and other tissues…

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6
Q

Refined vegetable oils have been shown to damage

A
  • cell membranes
  • cardiovascular system
  • immune system
  • brain
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7
Q

Refined vegetable/seed oils are so unstable

A

That they can start to oxidize when exposed to:
- air
- light
- moisture

*accordingly, ingesting these agents promotes oxidative (free radical) damage to cells and tissues inside the body

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8
Q

Over time, free radical damage causes:

A
  • premature aging
  • skin disease
  • heart disease
  • liver damage
  • immune dysfunction
  • cancer
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9
Q

Chemically altered partially hydrogenated trans fats are created by:

A

Heating vegetable and seed oils at high temperatures and mixing them with toxic solvents to render them solid.
This is done solely to increase shelf life and not, contrary to popular belief, to enhance flavor.

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10
Q

All partially hydrogenated oils are considered

A

Trans fats

BUT there are certain trans fats, like conjugated linoleic acid, that are found in meat and dairy products
- there is no reason to avoid those naturally occurring fats, which offer assorted health benefits

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11
Q

Excess intake of high-polyunsaturated vegetable/seed oils (comprised mostly of omega-6 fatty acids)

A

Contribute to systemic inflammation by inhibiting the conversion of short-chain omega-3 into long chain omega-3s, forming inflammatory eicosanoids in tissues, and displacing anti-inflammatory omega-3s

*additionally, PUFA oils worsen insulin sensitivity

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12
Q

conjugated linoleic acid

A

A certain kind of trans fat, found in meat and dairy products — there is no reason to avoid these naturally occurring fats, which offer assorted health benefits

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13
Q

Examples of temperature-stable saturated fats that will not oxidize

A
  • coconut oil
  • butter/ghee
  • animal fats (bacon grease, lard, etc.)

Also,
- olive oil
- avacado oil
are great options for cooking

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14
Q

Items to eliminate from the kitchen first:

A
  • bottled vegetable/seed oils (canola, cottonseed, corn, safflower, grape seed, peanut oils, etc.)
  • all foods containing refined high-polyunsaturated oils, especially partially hydrogenated trans fats
  • buttery spreads and sprays (smart balance, promise, country crock, I can’t believe it’s not butter)
  • margarine
  • vegetable shortening/crisco
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15
Q

The average American consumes an estimated

A

115 pounds of sugar-laden processed foods each year

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16
Q

High sugar intake promotes

A

A state of oxidation and inflammation that sets the tone for:
- heart disease
- cancer
- accelerated aging

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17
Q

Sweets

A
  • have been so heavily refined and processed that they are literally devoid of any nutritional value
  • they immediately spike blood glucose levels and prompt a significant insulin response

As sugar levels drop:
- the body’s stress response is activated in an attempt to restore blood sugar levels to normal
- this constant blood sugar fluctuation inflicts undue stress on the pancreas

Excess consumption results in:
- hyperinsulinemia
- hyperglycemia
- eventually, type 2 diabetes
- and other assorted health problems

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18
Q

Primal-friendly sweets, when used in moderation:

A
  • stevia
  • honey
  • blackstrap molasses
  • erythritol
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19
Q

Common sweets to avoid

A

Sweeteners
- agave nectar
- sugar
- evaporated cane juice
- high-fructose corn syrup
- brown sugar
- powdered sugar
- raw sugar

  • brownies
  • cake
  • cookies
  • cupcakes
  • pies
  • other baked treats
  • candy
  • candy bars
  • all other confections
  • milk chocolate: switch to dark chocolate with a 75% cacao content or higher

Frozen desserts
- popsicles
- push-pops
- ice cream
- frozen yogurt

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20
Q

All humans have…

A

Some degree of grain intolerance

For many, intolerance is severe enough to manifest in serious health problems throughout the body, including:
- gastrointestinal disorders
- nutrient malabsorption
- autoimmune disease

For others, the symptoms are subclinical, resulting in a state of mild systemic inflammation that affects digestion and immune function

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21
Q

Acellular Carbohydrates

A

Particularly objectionable, because they provide an intensive carbohydrate load that overwhelms and disrupts the composition of our healthy digestive flora.

  • found in grain flour products
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22
Q

Contrary to conventional wisdom, we do not need

A

Grains for fiber and other nutrients

*we get all the fiber we need from fruits and vegetables

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23
Q

Lectin

A

Mild, natural toxin
- found in high levels in common grains

Inhibits the natural repair system of the digestive tract, leaving the body vulnerable not only to digestive ailments but also to eventual autoimmune disorders.

Bind to insulin receptors, thereby exacerbating:
- insulin resistance
- leptin resistance

*note: certain kinds of lectins have immune and health-boosting properties, so we prefer the term “toxic lectins” when describing those forms that are offensive to health

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24
Q

Leptin

A

The “lookout hormone”
- monitoring how much energy an organism takes in and how this energy is metabolized

*when leptin signaling is compromised by lectin-induced damage, the brain believes the body is starving despite ample energy stores, so both appetite and fat storage increase

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25
Q

A large percentage (perhaps, above 50%) of the population is

A

Either sensitive to or intolerant to gluten

*an estimated 1% of the population has been found to be formally diagnosed with celiac disease, and many more may be suffering without official diagnosis

A great many people, when cutting out gluten, experience noticeable improvements in symptoms like:
- joint pain
- skin issues
- digestive disturbances

*anyone who experiences chronic health issues or physical complaints, even mild ones, should undertake a period of total gluten elimination to see if their symptoms improve

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26
Q

Gluten

A

A protein, found in:
- wheat
- rye
- barley

Can cause, or aggravate:
- intestinal disorders
- peripheral neuropathy
- joint pain
- autoimmune disease
- several cancers are also strongly linked to gluten intolerance

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27
Q

Folks with celiac disease

A

Have a complete intolerance to gluten that can manifest as:
- compromised vitamin D3 and calcium levels
- hyperparathyroidism
- bone defects

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28
Q

Phytates

A

Offer certain nutritional benefits when consumed in moderation.
However, a grain-based diet results in excessive consumption and accordant difficulties with digestion…

Bind with nutrients in the digestive tract and inhibit their absorption
- this can compromise absorption of important vitamins and minerals and interfere with the body’s ability to synthesize vitamin D3

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29
Q

A diet low or absent of grains can:

A
  • decrease your risk of hyperinsulinemia
  • decrease your risk of diabetes
  • lower high blood pressure
  • alleviate heartburn
  • help shed excess body fat (particularly the hormone-disturbing abdominal fat
  • reduce pro-inflammatory markers
  • among other health benefits
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30
Q

Common grain foods to eliminate from the diet:

A
  • wheat flour
  • semolina
  • other grain based flours like —> rice or masa

Cooking grains:
- amaranth
- barley
- bulgar
- couscous
- millet
- rye

*quinoa is a primal-approved alternative that is not actually a grain, but a chenopod — like a beet. It’s a good source of protein and an almost perfect balance of eight amino acids

Baked goods and snacks containing flour:
- breads of all varieties
- crackers
- croissants
- danishes
- dounuts
- scones
- graham crackers
- pizza
- pretzels
- muffins
- rolls
- tortillas
- cookies
- cakes
- cupcakes

Breakfast foods
- dry cereals
- cream of wheat
- oatmeal
- grits
- granola
- waffles
- French toast

Chips
- corn
- potato
- tortilla

  • pasta & noodles
  • rice - except wild rice, which is categorized as a grass, not a grain, so it’s considered primal-approved
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31
Q

Legumes to eliminate, or de-emphasize, in your diet:

A
  • alfalfa
  • beans
  • peanuts
  • lentils
  • chickpeas
  • soybeans (and related products, like tofu)

*categorized by the primal blueprint as “unnecessary” to consume

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32
Q

The bioavailability of minerals in legumes is

A

Compromised by the body’s inability to digest legumes

  • this is evidenced by the common side effect of flatulence (caused by the fermentation of indigestible carbohydrates in the digestive tract), and by the fact that soaking processes are necessary for proper digestion and nutrient absorption
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33
Q

Processed foods are

A

Way too easy to digest
- study: energy expenditure between whole foods and processed foods… whole food takes twice as much energy to break down than processed foods

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34
Q

Processed foods to watch out for:

A
  • snack foods
  • prepared breakfast items
  • packaged desserts that contain grains, sugars, and highly refined oils
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35
Q

Sports drinks

A

When mixed properly at around 7% glucose concentration, are of minimal concern when used during extended medium-to-high intensity workouts
- they are best not to consume at rest or in a routine fashion during the day

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36
Q

Replenish with:

A
  • water
  • herbal teas
  • coffee
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37
Q

Limit or eliminate these beverages

A

Designer coffee drinks

Most, if not all, energy drinks

Fruit flavored drinks
- provoke a mighty insulin response
- are really fruit flavored sugar water

Real fruit juice

Milk, due to
- lactose intolerance
- allergic concerns
- common use of hormones
- common use pesticides
- common use of antibiotics
- GMO use
adding whole milk or cream to coffee is fine if you tolerate dairy
Avoid:
- non-fat
- low-fat

Non-dairy milks (almond, rice, soy)
- not inherently problematic, but they contain additives like carrageenan, guar gum to which some are sensitive
- make your own, or look for brands that contain only nuts/coconut and water
Avoid:
- soy
- rice

Sodas
- high sugar & assorted chemicals & artificial sweeteners (aspartame & sucralose)
- some artificial side effects = migraines & panic attacks

Sports drinks

Sweetened cocktails

Vegetable juices

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38
Q

Energy drinks

A

These should be avoided

  • Red Bull
  • monster
  • full throttle
  • 5-hour energy
  • and the like…
    —> they deliver an immediate energy spike from the combination of caffeine and sugar, resulting in an eventual energy crash and stress on the fight-or-flight system
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39
Q

Real fruit juice

A

When fruit is consumed in juice form (even 100% fruit juice) it can become quick hits of sugar that spike insulin and can easily deliver hundreds of calories in the blink of an eye…
- if insistent to consume, dilute with sparkling water, aiming to increase water-to-juice ratio over time

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40
Q

Avoid sweetened cocktails

A
  • daiquiri
  • margaritas
  • mai-tai

*when alcohol calories are consumed in conjunction with the carbohydrates, as with these mixed drinks, they are much more likely to be stored as fat

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41
Q

Vegetable juices

A

Certainly less objectionable than other sweetened beverages
- they contain ample amounts of antioxidants and vitamins… especially when freshly squeezed…
- BUT still much better to consume whole food vegetables that contain fiber (which mutes the glucose spike upon ingestion) and additional nutrients that are discarded during the juicing process
- be wary of “vegetable juices” that are mostly fruit and other sweeteners

42
Q

Drinking a sweetened beverage with meals can

A

Increase the amount of food one eats (not to mention the calories and carbs consumed in the beverage…)

43
Q

Liquid calories

A

Are proven to be less satiating than solid… through various studies

44
Q

High fructose corn syrup

A

A chemically altered agent created by enzymic processing that converts glucose into a solution of
- 55% fructose
- 45% glucose

45
Q

Dangers of fructose consumption

A

Fructose has uniquely harmful metabolic effects
- virtually every cell in the body is able to metabolize glucose, but fructose is mainly processed in the liver
- it’s converted to glycogen in the liver if the liver has room for it
- if the liver’s limited glycogen stores are full, fructose is converted to fat in a process known as lipogenesis

Numerous studies link fructose consumption with fat buildup in the liver
- as fatty acids accumulate in the liver, they form tiny fat droplets, a condition known as nonalcoholic fatty liver disease (NAFLD) - because it mimics the effects of alcohol damage to the liver
- if caught early enough, the damage can be reversed, but if left untreated, the effects build…
- eventually, NAFLD can lead to cirrhosis of the liver, which manifests as an accumulation of scar tissue and a deterioration of liver function

Can cause a build up of visceral fat around other organs (intra-abdominal fat)

Increases your risk of all major heart attack precursors:
- elevated triglycerides
- elevation of harmful LDL
- higher blood pressure
- insulin resistance
- greater number of free radicals that damage DNA and cells

46
Q

Cirrhosis of the liver

A

An accumulation of scar tissue and a deterioration of liver function
- nonalcoholic fatty liver can lead to this condition

47
Q

Visceral fat is strongly associated with a number of health maladies, including:

A
  • Alzheimer’s disease
  • heart disease
  • metabolic syndrome
  • diabetes
  • hypertension
  • insulin resistance
48
Q

Lack of nutritional cofactors in sweetened beverages, including:

A
  • antioxidants
  • vitamins
  • minerals
    that would usually mitigate the metabolic impacts of fructose in naturally occurring whole food sources, like:
  • fruit
  • honey
  • vegetables
49
Q

Honey

A

The closest thing to a naturally occurring source of isolated fructose, but even it comes packaged with hundreds of polyphenols that change the way our bodies process fructose

*human bodies were not meant to eat isolated and nutritionally empty sources of sugar… like coco cola

50
Q

Today’s fructose consumption

A

Averages 4-5x that of the 1900s, when the daily consumption = 15 grams on average
- this is due primarily to high-fructose corn syrup consumption…

51
Q

Study: overweight and obese individuals drinking fructose sweetened beverages verses those drinking glucose sweetened beverages for 10wks

A

Those drinking fructose sweetened beverages exhibited increased:
- central obesity
- insulin resistance
- cardiac risk factors

compared with those drinking glucose sweetened beverages

52
Q

Dairy products to avoid

A

Processed cheese and imitation cheese products
- American cheese
- Velveeta
- etc

Ice cream
Frozen yogurt

Non-fat and low-fat yogurts, including fruit-sweetened yogurt

Conventional/GMO dairy products

53
Q

Recommended dairy products to consume

A

High-fat

Preferably organic, to avoid:
- hormones
- pesticides
- antibiotics
- GMOs
common in conventional dairy products

Ideally Raw
And Unpasteurized

54
Q

Lactose

A

Natural type of sugar found in milk

  • in order to digest lactose properly, the enzyme lactase is required to convert lactose into glucose and galactose during the digestion process
55
Q

Lactose intolerance

A

When the body stops producing the lactase enzyme in the small intestines (after childhood years)

Is a condition that an estimated 75% of the world’s population experience

56
Q

Lactose Intolerance Symptoms

A
  • diarrhea
  • stomach pain
  • bloating
  • cramps
  • flatulence
  • nausea
  • vomiting

Are common and can range from mild to severe depending on degree of lactose intolerance

57
Q

Casein

A

A protein molecule that composes digestive and immune function in sensitive people

Similar in structure to gluten
- and for gluten sensitive people, it can be cross-reactive - meaning it can trigger some of the same responses as gluten
- there is, however, no real evidence that casein increases intestinal permeability - once the gut lining has been compromised by something else, though, casein can infiltrate the bloodstream. This causes the immune system to mount an attack, leading to a familiar autoimmune response

*in a healthy digestive tract, the potentially allergic components of casein will likely never make it past the tight junctions and into the bloodstream to wreak havoc
*…those with leaky gut, including those with autism, removing casein from the diet could be helpful

*just about every form of dairy contains casein, except for ghee

Ll

58
Q

Symptoms of those highly sensitive to casein

A
  • swelling in the facial areas
  • hives
  • rashes
  • congestion
  • sneezing
  • caughing
  • worst possible reaction = anaphylaxis
59
Q

Health concerns for the majority of dairy:

A

They often contain:
- hormones
- pesticides
- antibiotics
- even GMOs

60
Q

Genetically Modified Foods
(GMOs)

A

Americans have been consuming these foods since 1996

In 2009, the American Academy of Environmental Medicine (AAEM) stated that, “ Several animal studies indicate serious health risks associated with genetically modified food.”

These health risks include:
- infertility
- immune problems
- accelerated aging
- faulty insulin regulation
- changes in major organs
- changes in the gastrointestinal system

*the AAEM has asked physicians to advise patients to avoid GMO foods.
Even so, the US lags behind many other nations in prohibiting use of GMOs

61
Q

Conventional dairy cow diets frequently consist of:

A
  • corn plants
  • alfalfa
  • canola meal
    All products that are overwhelmingly genetically modified in the US…

Some are treated with Monsanto’s genetically engineered:
- Recombinant bovine growth hormone (rBGH or rBST)
—> this growth hormone is actually E.Coli bacterium used to stimulate the cow’s metabolism and increase milk production.
Unfortunately, it also increases:
- Insulin-like growth factor (IGF-1), a hormone that has been linked to
— breast, prostate, colon, lung, and other cancers

*there is not currently strong evidence that ties to dairy consumption to increased cancer risk, but it’s still wise to look for dairy products labeled as free from rBGH or rBST A

62
Q

For dairy consumption, a major effort should be made to:

A

Eat only organic or pasture-raised dairy products whenever possible

63
Q

A 2010 study in the American Journal of Clinical Nutrition, which reviewed 21 studies related to the e risk of heart disease and stroke, found that:

A

“There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD (coronary heart disease) or CVD (stroke and cardiovascular disease)

64
Q

The body depends on healthy saturated fats to:

A
  • build cell membranes
  • build hormones
  • provide energy that helps you feel full for longer
  • transport essential fat-soluble vitamins (A, D, E, and K)
  • absorb minerals
  • convert carotene to vitamin A
  • and many other biological processes…

*when you eat low-fat or non-fat dairy, you are getting paltry or nonexistent amounts of these beneficial fatty acids that naturally occur in dairy

65
Q

Fat-soluble vitamins

A

A, D, E, K

*are stored in the liver and fat tissue

66
Q

Full-fat dairy provides:

A

Fat-soluble vitamins, particularly vitamins A and K2
- when fat is removed to produce low-fat or non-fat dairy, the vitamins people need are left out

67
Q

Vitamin A is important for:

A
  • bone metabolism
  • gene expression
  • cell division
  • tooth development
  • fetal health
  • production of sex hormones
  • skin health
  • eyes
  • mucus membranes of: mouth, nose, throat, lungs - by keeping them moist

The antioxidant protection provided by this vitamin helps defend against cancer

68
Q

Vitamin K2

A

Primary role = transporting calcium to where it belongs and removing it from where it does not belong

Has been shown to:
- reduce coronary calcification
- restore bone mineral density in patients with osteoporosis
- improve dental health
- improve insulin sensitivity

*perhaps, the most important vitamin found in dairy, simply because dairy is one of our only reliable sources of this nutrient
*must be taken with fat to be absorbed properly

69
Q

Things that deprive fish and seafood of many of their health benefits:

A
  • farming methods
  • certain cooking techniques
  • environmentally objectionable catching methods
70
Q

Search tools and apps for buying fish or seafood

A

1) For American consumers, the Monterey Bay Aquarium Seafood Watch - used to compare:
- species
- country of origin
- farming methods

*They also provide a list of similar organizations around the world that provide region specific guidance

2) The Marine Stewardship Council
- another great resource for learning more about safe fish consumption

71
Q

Fish and Seafood to avoid:

A
  • most farmed fish (except for certain exceptions…)
  • fish imported from Asia, both farmed and wild-caught
  • breaded fish (fish sticks, filets, popcorn shrimp, fried calamari)
  • frozen processed fish products (read labels to stay away from lots of ingredients)
  • large predatory fish potentially high in mercury (shark, swordfish, king mackerel)
  • fish caught by environmentally objectionable methods
  • imitation crab
72
Q

Non-carnivorous farmed fish are fed:

A

Pellets made from:
- chicken feces
- GMO corn
- canola oil
- soy

73
Q

Carnivorous farmed fish are fed:

A
  • wild fish
  • fish meal
  • fish oil

*it takes five pounds of wild fish to grow one pound of farmed fish

74
Q

Farmed fish

A
  • are raised cramped, unsanitary conditions
  • are exposed to high levels of dangerous chemicals (dioxins, dieldrin, toxaphene, and other pesticides)
  • overcrowded farms carry a precedence of disease, which necessitates the use of health compromising antibiotics

*nutritional levels of farmed fish is diminished
- they contain more omega-6s and less omega-3s

Also contain more contaminants (like PBCs and dioxins)

75
Q

What sees the majority of antibiotic use per pound in the US?

A

Farm-raised salmon, most of which are marked Atlantic salmon

*it is estimated that 90% of all fresh salmon eaten in the US is farmed, and that 90% of farmed salmon produced is the objectionable Atlantic salmon

76
Q

Wild caught fish are fed natural

A
  • krill
  • zooplankton
  • algae

*usually the more nutritionally dense and tastier option

77
Q

Categories of farmed fish approved for consumption (because their harvesting methods are minimally invasive and their environments are similar to wild environments)

A
  • Farmed coho salmon, especially freshwater coho, is a vast improvement over ubiquitous Atlantic salmon
  • Farmed shellfish are approved to eat because they have similar living circumstances to wild shellfish (I.e. they attach to fixed objects)
  • Trout, barramundi, and catfish farmed in the US or Canada have good nutritional profiles and minimal contamination concerns
78
Q

Asian Fish

A

Should be mostly avoided, because:
- concerns over polluted breeding grounds
- poorly regulated farming practices
- distant transportation compromises freshness and leaves a big carbon footprint

*some may be acceptable, depending on where they are sourced - check up-to-date recommendations before buying…

79
Q

Predatory Fish

A
80
Q

Mercury is especially toxic to:

A
  • children
  • pregnant women
  • fetuses

*when selenium content of fish exceeds mercury content, as is often the case with wild fish, the mercury is less problematic

*however, in larger predatory fish, mercury can outpace selenium and present a health risk - especially for the sensitive populations mentioned

81
Q

Large fish consuming small fish contaminated with mercury

A

Can cause mercury to build up in the large fish over time

82
Q

Large fish

A
  • large tuna
  • king mackerel
  • swordfish
  • shark

Can be tainted with mercury levels 10,000x that of their surrounding environment

83
Q

When humans consume mercury, it can

A

Interfere with brain and nervous system function

84
Q

Excessive intake of mercury can cause:

A
  • memory loss
  • tremors
  • vision loss
  • numbness in fingers and toes
  • infertility
  • high blood pressure
  • evidence is showing that mercury can also cause heart disease
85
Q

Nitrates

A

Are not dangerous in and of themselves (even appear naturally in some veggies) can form potentially unhealthy, carcinogenic compounds when subjected to heat, called
- nitrosamines

This is particularly concerning when they are consumed in the absence of antioxidants, as in the case with meat.

In contrast, plant-based nitrates are consumed with ample levels of antioxidants from the plants, which neutralizes the potentially negative effects of the nitrates

86
Q

High-qualities cured meats

A

Can be a welcome addition, but fresh meats should comprise the bulk of your meat intake

87
Q

Meat on the bone

A

Be sure to include some in your diet!
- delivers, not only high-protein and freshness, but also added nutritional benefits of more fat content and more moisture for better taste

You also get beneficial agents in the bone, marrow, and connective tissue, like glycosaminoglycans that are commonly featured in joint supplement products:
- glucosamine
- chondroitin sulfate
- hyaluronic acid

88
Q

Meat from Concentrated Animal Feed Operations (CAFO)

A

Are laden with:
- hormones
- pesticides
- antibiotics
- contain unfavorable omega-6:omega-3 ratios due to the animal’s excessive grain intake

*virtually all meat found in the supermarket, fast food restaurants, or dining establishments come from conventional CAFO sources, unless otherwise specified

89
Q

Meats to avoid

A

Fried, breaded poultry
- fried chicken
- hot wings
- chicken fingers
- chicken strips

90
Q

Meats to limit, (and try to exchange for the highest-quality options you can find/afford):

A
  • CAFO meat
  • cured meat (salami, prosciutto, coppa, pepperoni)
  • sausage
  • bacon
  • deli meats
  • jerky
91
Q

Meats to consume

A

Pastured, grass-fed, and/or made without chemical preservatives and added sweeteners

92
Q

Russet or white potatoes

A

Deliver unnecessary carbs for most people not engaged in intense physical activity

Furthermore, they may contain high levels of
- glycoalkaloid
a potential toxic, pro-inflammatory agent that can degrade cell membranes and increase permeability of the intestines when consumed in excess by sensitive people (can promote leaky gut)

*most potatoes have relatively low levels of these toxins, but potatoes whose skins begin to turn green have the highest levels of glycoalkaloids and should be avoided entirely

93
Q

Glycoalkaloid

A

Found in white potatoes

A potential toxic, pro-inflammatory agent that can degrade cell membranes and increase permeability of the intestines when consumed in excess by sensitive people

*most potatoes have relatively low levels of these toxins, but potatoes whose skins begin to turn green have the highest levels of glycoalkaloids and should be avoided entirely

94
Q

Excellent source of resistant starch

A

Potatoes that have been cooked and refrigerated overnight
- digestible glucose transformed into resistant starch means the cooked and cooled potato is lower in digestible carbs than a merely cooked potato

95
Q

Yams and sweet potatoes offer

A
  • additional nutritional values
  • lower glycemic response
  • lower levels of glycoalkaloids
    than russet and white potatoes

*but are still high in carbs

96
Q

Potatoes overall…

A
  • Represent a benign but unnecessary source of carbohydrate
  • They are unlikely to cause harm from a health perspective, but they need not be a dietary staple, particularly if one wants to reduce excess body fat
  • For athletes, or anyone else looking to bump up their carb intake, potatoes are a decent option
97
Q

Things to toss from the refrigerator

A
  • 2% milk
  • coffee creamers (the sweetened, flavored kind…)
  • sweetened yogurt and/or low-fat yogurt
  • processed cheese (“cheeze” that you spray out of a can, or cheeses that, when folded into quarters, still bounces back to the original form are off limits)
  • processed meats with chemical preservatives, sugar, and artificial flavoring/colors
  • ready to eat breakfast items: sandwiches, pastries, waffles, pancakes, hash browns,
  • ice cream
  • frozen baked goods
  • popsicles or other sweetened frozen fruit products
  • tv dinners
98
Q

Things to toss from the spice rack

A

Spice rubs or seasoning blends often contain sugar as the first ingredient…

*opt for individual spices and blends that contain salt and assorted spices only

99
Q

Sweets

A
  • are devoid of nutritional value
  • promote inflammation
  • promote oxidative damage to cells throughout the body
  • drive insulin resistance
  • drives fat storage
  • elevates cardiovascular disease risk
  • accelerates aging

*the average American consumes 115 pounds of sugar per year…!

100
Q

Omega-3s are found mainly in cold water fish, like:

A
  • salmon
  • herring
  • sardines
  • anchovies
  • herring
  • mackerel

Primal Health/Nutrition Expert (9 decks)

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