A French gourmet and lawyer once said, “Tell me what you eat and I will tell you what you are.” Food plays such a vital role in our lives—not only does it nourish our bodies, but food can nourish us our minds, hearts, and souls. Recent research has shown that certain foods can help reduce the risk for dementia in later life. Dining with friends is a great way to stay socially engaged. Yet too much food can lead to obesity, diabetes, and serious health challenges. Today I welcome your questions related to nutrition and your health.
Q: Susie, TX - What is the current recommendation for a diabetic diet?
A: Dr. O'Neil - Most experts agree that a specified diet for diabetics is not necessary. Most doctors will suggest that their diabetics follow a regular diet and have their medications adjusted. However, it is important to keep weight under control as obesity can lead to insulin resistance. My suggestion is to limit sweets, alcohol and fatty foods.
Q: Emily, MA - Does a vegetarian diet and one high in fiber reduce your risk of developing diabetes?
A: Dr. O'Neil - Studies have now shown that a diet low in saturated fats such as the one you recommend can be helpful in avoiding diabetes. We know that weight gain is a significant risk factor and the diet that you suggest can reduce the risk for obesity.
Q: Emily, MA - Is relation to food products, what is phosphorus and what are some food products that contain this?
A: Dr. O'Neil - Phosphorus is present in all our cells-its main function is formation of bones in teeth, however it plays and important function in the metabolism of protein, carbohydrates and fats. It is also essential for the production of an important molecule called ATP that helps us store energy. It is important in the function of many organs including the kidneys, heart and muscles. Main food sources are protein foods such as meat and milk. Fruits and vegetables contain small amounts of phosphorus. Phosphorus deficiency is unusual as it is plentiful in our food supply.
Q: Carrie, VA - Are there any foods that help reduce blood pressure?
A: Dr. O'Neil - Yes. Probably the most important thing is to maintain a diet reduced in sodium. Avoiding processed meat and salted packaged foods such as soups, ketchup etc can be helpful for people with high blood pressure. The foods that have been shown to reduce blood pressure include skim milk, the legumes like beans and peas and soybeans may have benefits. Foods that are rich in magnesium such as spinach, sunflower seeds and beans can help to reduce blood pressure. Dark Chocolate (yahoo!) has been associated with lowering blood pressure-eat it in moderation to avoid weight gain.
Q: Jean, IL - How do I reduce cravings for sweets?
A: Dr. O'Neil - Jean, food cravings are related to a complex combination of emotional, biochemical and hormone factors. Although we cant go in to all of these, to reduce food craving especially for sweets I would suggest eating at regular intervals. In other words do not skip meals. Sometimes a simple rice cake between meals can reduce some of the cravings. I also suggest that you reduce your intake of starchy foods and increase your intake of high fiber foods and whole grains. Remember that if you have too much sugar in your diet already that can make your cravings worse so substitute fruits and vegetables and sweet drinks.
Q: Fay, IL - Is it true that one tablespoon of cinnamon will kill you?
A: Dr. O'Neil - I haven’t seen any cases of cinnamon toxicity however there has been a suggestion that aspiration of cinnamon in the lungs can cause problems. Cinnamon can be beneficial for the blood pressure and reduction of insulin resistance and the control of diabetes when used in normal amounts. Most research does not support cinnamon as an alternative to normal diabetes treatment, in fact it has no place in the treatment of diabetes according the American Diabetes Association.
Q: Shirley, IL - Is saturated fat as bad for you as hydrogenated oil?
A: Dr. O'Neil - Hydrogenated oil is another name for trans fats, which are fats that are solid at room temperature. Trans fats are the worst fats you can consume. Obviously we want to keep down the intake of saturated fats as well since they have been linked to a higher risk of heart disease. However, not all fats are bad. The Omega fats in fish, olive and vegetable oils, nuts may have significant health benefits.
Q: Sara, CO - How much vitamin D is recommended now for older adults?
A: Dr. O'Neil - Most experts are now recommending that all older adults get at least 800-1,000 units of vitamin D per day. This can come as food or Vitamin D3 supplements. Few foods naturally contain vitamin D but some are fortified such as cereals, orange juice and milk. Cold water fish are natural sources. Some experts are now recommending that all older adults get as much as 4,000 units of vitamin D per day not only is it important to bone health but may have a significant effect on reducing fall risk and is good for emotion and brain health. The best form of vitamin d as a supplement is vitamin d 3 (cholecaltiferol) and this is available with out a prescription. Since Vitamin D is a fat soluble vitamin some doctors prescribe a monthly dose of 50,000-100,000 units.
Q: Emily, MA - What are the affects of caffeine on the body? And, is tea better for a person than coffee?
A: Dr. O'Neil - We are learning that caffeine may have significant health benefits. However, everything in medicine is benefit vs. risk. If a doctor has advised someone to avoid caffeine because of heart palpitations or acid reflux, follow your doctor’s advice. However, recent studies have suggested that moderate (3-5 cups) regular coffee consumption can significantly reduce the risk for Alzheimer’s disease later in life.
Q: Emily, MA - Are macadamia nuts good for you?
A: Dr. O'Neil - Macadamia nuts can have some health benefits because they are packed with antioxidants, fiber, protein, minerals and vitamins. In addition, studies have shown that macadamia nut consumption can actually lower cholesterol.
Q: Dan, CA - Is drinking wine in moderation good for your health?
A: Dr. O'Neil - Studies do suggest that moderate doses of alcohol may reduce the risk of heart disease, as well as dementia. However, excessive alcohol can be detrimental. Red wine does contain a substance called resveritrol, a group of enzymes that are known to be important for longevity. However more research is needed before we can routinely recommend supplements. It does seem that moderate amounts of red wine as a part of the Mediterranean diet which seems to be associated with greater longevity.
Q: Kelly, IL - At what age should one begin monitoring Vitamin D intake?
A: Dr. O'Neil - Right now there is no formal recommendation for checking vitamin D levels but we do know that a significant number of older adults are at risk for vitamin D deficiency. So we do recommend a higher intake of vitamin D after the age of 60. However it is important for younger persons to get adequate vitamin D as well. This usually can be done through a combination of proper diet, outdoor activity and a multi vitamin supplement.
Q: Shirley, IL - How much Vitamin D do you receive from 15 minutes of sunlight? Does sunscreen block this?
A: Dr. O'Neil - Great question. Yes sun screen will block the conversion of vitamin D in your skin to its active form so the sun exposure has to be unprotected. For those who have had skin cancer of a family history of melanoma it is best to get vitamin D from other sources. For those who do not have to follow these precautions, 15-20 minutes is usually adequate, however this may be difficult to achieve in northern climates especially in the winter months. With daily 15 minutes of unprotected exposure you should be able to obtain adequate levels in the body. This will vary from person to person depending on age and how efficient the skin is in converting the vitamin D to it’s active form.
Dr. O'Neil - I want to thank you all for your interesting questions related to nutrition and health. As always my best wishes for an Optimum Life.
Best wishes for an Optimum Life.
Dr. Kevin
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