Let's say you're trying to lose 20 pounds or boost your immunity or increase your ability to fight covid or even cancer. Well, the amazing thing is with the right diet. You're well on your way to achieving these vital health goals. Welcome to the nutrition facts podcast. I'm your host. Dr. Michael Greger.
Today, I answered questions from you on a wide variety of topics everything from, is it bad to eat the same Foods everyday, to the timely question. Do I recommend the covid vaccine? Listen to find out?
First question I have is, what's the problem with white potatoes for non-diabetics, isn't the glycemic index and a high glycemic Spike only concern for diabetics and prediabetes. I think that's the advice of Frank's accident.
The problem with white potato in diabetics is I'm an analysis of all the studies done to date. Show an increased risk for diabetes, even for boiled or baked potatoes. Even accounting for things like sour cream and salt and butter and all that stuff. So the problem is that it may increase your risk of getting diabetes. That's not diabetics getting more diabetes. That's people without diabetes increasing the risk of getting diabetes. And so that's why we would be concerned with
Resume it's because of its high glycemic food. You said, wait a second. Why do we care about glycemic impact? If we don't ourselves have pre-diabetes or diabetes and we know from studies done with this. There's a drug that can basically turn foods from the high glycemic foods to low glycemic foods. And this is a drug that extends life proving that indeed even Glory guy seems is lower. Glycemic foods is healthier for you.
We had high glycemic foods even people with with normal blood sugars fast and we get this exaggerated blood sugar Spike, our body releases so much insulin and response that we act can actually drop down below fasting and when we do our body kind of freaks out and releases these fat into the blood these triglycerides. And so, you know, you can do these the see those studies looking at, you know, artery function within hours of consumption.
Option and most of the problems with saturated fat, but you can also get problems eating a variety of unhealthy foods, which includes high glycemic foods, which is basically mostly processed garbage. Like, you know, Wonder Bread, but there are a few high glycemic whole plant Foods, including white potatoes, but it's lots of things you can do, besides my recent webinar. You can add vinegar or lemon juice broccoli, lowers the glycemic impact.
You can choose yellow potatoes, better than white purple potatoes. Purple flesh, potatoes yellow-fleshed potatoes, better than the purple. Better than yellow. Next on the list. Is it bad? This is from blacks. Des smiley face. Kind of, is it bad to eat the same Foods everyday as long as I'm getting all? My nutrients, well depends, what kind of same Foods if you're eating a great diversity of foods and you eat those same grit that same great diversity, everyday Fun.
Fine, I would just be concerned that you would not be getting enough dietary diversity. If you're eating the same kind of foods, but if you're eating tons of different foods, you can eat those same tons of different foods everyday. Oh, here we go. Peggy says, do I suggest to people taking the vaccine or know how sad is it? That we know what the vaccine means without any kinds of X because we are living through a pandemic and
Be, unfortunately, I'm afraid for a few more years and unless everybody gets vaccinated. So absolutely. I'm in favor of getting vaccinated for covid-19. It has an S safety and efficacy record beyond our wildest dreams. And anyone who is skeptical. All they have to do is look at the data now a year ago.
It was be a legitimate stands to be like look, these are new vaccines. We don't know what the rest of the costs and benefits are and so, you know, maybe I'm going to hold off until I know more but oh my God. Now, I mean, it seems like every week in the New England Journal this. Another study, these massive study showing remarkable benefits remarkable safety. No longer. Does anyone have a scientific leg to stand on when they are questioning.
The efficacy or safety of these vaccines. And so you are on the wrong side of History. I'm afraid and currently the wrong side of the evidence and that's just what the science is showing. At this point. There's a acupuncture question or the health benefits. Not something I have some into, I do have a series coming up with thing on do a webinar, like a 10 video series on yoga talking about all the pros and cons of yoga.
If I'm a can do a similar series on a convention, Thursday, interest. So keep asking that question, if it's something you're interested in and and that's that helps guide my choices. There are so many people asking yoga questions. All right, I'll look at the yoga literature and and see the go from there. Alright, next up on the list. Victor would sulfur Fame be generative could syphilis. Vegetables were cut in liquid, be a blender and
The absolutely unless of course you cooked it first because cooking with the destroy them roasting Ace which produces a suffer pain. But raw greens Rockers are for us in a blender. You could not possibly make more sulforaphane because you are, you couldn't chew that. Well, as the blender does JJ says, come on, be started, help reverse diabetes and a thin individual, it can if you have type 2 diabetes, the kind of stare.
Rio typical thin diabetic. Particularly thin young diabetic is as type 1 diabetes, which is caused by a lack of insulin rather than insulin resistance for which a diet can help. But someone who is has Type 1. Diabetes will always have type 1 diabetes unless we find some cool stem cell technology or something to get the pancreas back up and working again. All right.
Larry this region includes have been chilled Destroyer reduce the resistance starts, fantastic question. Something I covered in the recent webinar. So, you know, shit, eating potatoes. So we know that eating potato salad for example is healthier than eating, you know, baked potato because the chilling converts some of the starch into a resistant form resistant to digestion and our small intestine. So makes it all the way down to her colon acts as a Prebiotic for our good gut flora. And we're talking a
40% drop in glycemic index, just chilling, but the question here. Great question and you know, actually the same question that I had. Wait a second after you chill it. Can you reheat it? Like what if I don't want cold potatoes, right? Can I just chill and then read it? I can't get back potato, put it in the fridge and then take it out and heat it back up again. And it turns out absolutely. You can it doesn't D. Resist the Stars becomes resistant. It doesn't become unresisting. So absolutely you can chill and reheat.
You can chill again. Actually get a little more resistant starch but, you know, need to do multiple waves. But yeah, so you'd have potatoes but just after they're chilled. I'm glad you brought that up because that's yet another way to decrease glycemic. Impacto white potatoes. August says, I am a dietetic student. Ye any way I can help all that is super sweet. You could go onto if you go on nutrition facts. That org at the bottom is a little volunteer.
Link and you can help out that way. That would be wonderful. And you can also direct your fellow students to this. Body of work is resource and you know, for the benefit of all and so you were in a wonderful position to affect so many lives because each one of them will talk to thousands of patients in their professional lives. Okay. Lewis says did The Binding properties of fiber?
Nutrient absorption. Oh, that's interesting. So it depends what nutrient we're talking about. Yes. There are some nutrients that are that are inhibited by 5:00 or so the same property that allows Farm of that kind of glom onto heavy metals and flush them out. Can also glom onto minerals that are important but fiber-rich Foods tend to be Whole Foods and processed foods and so they have so much nutrition and overall you get more nutrition, but yes indeed.
He'd there is some inhibition of nutrient absorption, but sometimes it's nutrient should be, don't want like excess calories, excess fat. So for example, using a high, you know, if you eat a high fiber diet and then chug some oil, you actually absorb less oil calories when you're eating that fiber because it kind of fairies them through your body, have a whole fiber chapter or I go into detail in how not to diet. Okay? Lily is what do I can't recommend?
For tummy trimmer, I assume you mean for just losing that visceral fat around your waist. I've chapter on that too. I would recommend the book. How not to diet get from your local public library. It is a book that I wrote specifically for you, for someone who's interested in losing weight. Particularly the most dangerous type of fat, not The Superficial jiggly fed under your skin, which is relatively metabolically.
To benign, but the visceral fat, infiltrating, an enveloping, your internal organs. That's the dangerous stuff increases inflammation, that cetera. And the reason why people with obesity these lives are cut, so short, and so, yep, check out the book. I hope you will enjoy it. Okay, Bok says, question mark question mark, question mark, question mark, question mark, my BMI is 23. Okay. That's the perfect but waste time. Oh, yeah, couple more inches.
Of my height. Uh, yes. So should you lose inches in the belly area? Yes. So yes. So BMI is is we should use as an indicator of weight status both BMI plus some sort of measurement of our of our waste. And so here waist circumference trying to make sure it's less than half your height and so
it does sound like you have too much. Visceral fat is not what we like and so I would indeed encourage you to to lose the good. The good news is that visceral fat is the first is your body knows, it's the dangerous fat. So that is the first fat you will lose. All right, what do I recommend for high cortisol? Well, I made you, you can make sure you don't have Cushing's syndrome, which is a disease High cortisol disease.
But if you're just talking about the kind of high levels of stress hormones, in general, I've got Bunches of videos on that, have all chapter about it, in how not to diet and it's predominantly, oh, there's a whole bunch of things you can do. So but the reducing ones and take Madam of protein will is certainly one of them? Okay, Randy, just for question marks to allergies, please.
Impress me allergic to only certain varieties of sweet potatoes. You know, why would be questioning? I have never met anyone allergic subjects. In fact, symptoms are one of the two Foods, basically tapioca, sweet potatoes in water. Like the three things, pretty much no one's allergic to, but that's an overstatement. You can pretty much be allergic to anything, but I would presume if you were truly allergic to sweet potatoes. You'll be allergic to all sweet potatoes.
There are things that people call to tears are, she's not sweet potatoes. So but I, if you're truly allergic to, I would stay away from the whole family but like, can get an actual yam. Not a sweet potato yam. That's not soup tethers, all sorts of other kind of tubers and Roots, you could use instead, but that would be said subtitles are so good for you.
Okay, ho cunha says, can I time the salt degrade to disappear? There's a note of this on my song bag. Oh interesting. Yeah. So, you know I dine is is an element that can that can vaporize but not the type of added iodine. So like sea salt. So seesaw. They think oh see. That's where there's a lot of iodine know just to good night. I kind of evaporates away, but the type of iodine that's added to
That's added to salt to iodized, salt shouldn't grade, and it's reliable source of item, but that's not the best source of iodine because you have the sodium with it. Best source of iodine would be C vegetable. So like two sheets of nori everyday, just chew on them, like snacks, dark green. You're snacking on. Dark green leafy vegetables. Super how they get all the iodine. You need have a wonderful month. Everyone. Stay safe, be kind, eat your
Or vegetables and get
vaccinated.
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