Category Archives: Advantages

Banting Diet and Magnesium Supplements

What you should know about Banting Diet and Magnesium Supplements

You need magnesium for many tasks. It’s involved in more than 300 chemical reactions in the body. Muscles need this mineral to contract; nerves need it to send and receive messages. It keeps your heart beating steadily and your immune system strong. Most people can get enough magnesium by eating foods such as green leafy vegetables, whole grains, beans, nuts, and fish.

Magnesium supplements are sometimes marketed as “super-pills” that can fix a long list of ailments such as muscle tension, low energy, and trouble sleeping. But think twice before you reach for a magnesium supplement.

Dr. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center and professor of medicine at Harvard Medical School, says magnesium deficiency is very rare. “The kidney has an extraordinary ability to reduce magnesium loss in urine, and thus achieve magnesium balance on a wide variety of intakes,” he explains.

For people who have trouble absorbing magnesium from food — such as those with celiac disease, kidney problems, alcoholism, or chronic digestive problems — supplements can be useful. Medicines (including some “water pills” and antibiotics) can also interfere with magnesium absorption, making a supplement necessary.

But what about the claims that magnesium supplements can improve energy, sleep cycles, and body aches? Dr. Bistrian is sceptical. “There’s no evidence to my knowledge that it would be effective for those symptoms,” he says.

If you’re concerned about low magnesium, ask your doctor for a blood test. To maintain a healthy magnesium level, it’s best to get this mineral from food, especially high-fibre foods such as dark green leafy vegetables, unrefined grains, and beans. The recommended dietary allowance (RDA) of magnesium from food is 420 milligrams (mg) per day for men ages 50 and older. The RDA of magnesium from supplements is lower: 350 mg per day for men and women.

Magnesium-rich foods

Banting diet and Magnesium - roasted salted almondsBanting Diet and Magnesium Supplements - spinachBanting Diet and Magnesium Supplements - Bran FlakesBanting Diet and Magnesium Supplements - Red kidney beans

1 ounce / 30 grams of dry roasted almonds 80 milligrams
1/2 cup frozen spinach (cooked) 78 milligrams
3/4 cup bran flakes 64 milligrams
1 medium , with skin 48 milligrams
1/2 cup canned kidney beans 35 milligrams

Advantages of Banting Diet, Foods to Reduce Cholesterol

Banting Diet, foods to reduce cholesterol, are there foods within the Banting Lifestyle that reduce cholesterol. After all the fear and hype about increased cholesterol due to the Banting Diet’s use of fats as an energy source, are there such foods for us, and should we even bother?

Although we have seen that cholesterol is no longer considered to be a problem it still does not hurt to reduce your cholesterol levels just in case. This can be achieved within the Banting diet or Banting Lifestyle.

These are five food types that will reduce your cholesterol through one or other mechanism. This is from an article emailed to me from the Harvard Medical School.

Banting Diet, Foods to Reduce Cholesterol, oats

  1. Oats. A great way to start your day. Oat meal or cold oat-based cereal. They are both high in soluble fibre giving you about one to two grams. Add some fruit such as strawberries or a banana to make up to 2.5 grams.
  2. Banting Diet, Foods to Reduce Cholesterol, beansBeans. Another food high in soluble fibre. They are just about a perfect food dieting, being low GI they take a long time to be digested by the body making you full for longer. Versatility is their middle name, with thousands of ways to prepare them, and there is an incredibly huge choice, from kidney beans to lentils, garbanzos, black-eyed peas (not the singing group). So beans are high in fibre, calcium, and iron, also a great source of protein. They provide almost full compliment of essential amino acids needed by humans.
  3. Nuts. There are endless studies showing the benefits of certain nuts on the heart. In particular walnuts, almonds and peanuts. About 50 grams a day will lower LDL by about 5%. Apart from that there are numerous other nutrients in nuts that contribute to our overall health.Banting Diet, Foods to Reduce Cholesterol, nuts
  4. Sterols and stanols. These are extracts from plants. Their listing here is because they prevent the absorption of cholesterol by the body. They have been added to certain foods but I wouldn’t spend too much time looking for them. They can also be taken as a supplement. I have never taken them but I would imagine that they would have to be taken with a meal.
  5. Banting Diet, Foods to Reduce Cholesterol, fatty fishFatty fish. One of my favourite food. They are high in Omega-3 which has been shown to lower LDL. They have an anti-inflammatory effect on the blood vessel walls and the heart preventing strokes and heart attacks. They have numerous other beneficial effects on the body. I take an Omega-3 supplement every day.

So although cholesterol is not the huge bad gorilla sitting in the corner waiting to rip your heart out, for peace of mind it is probably a good idea to feed him a banana every now and then to make sure he keeps quiet. These 5 foods should do that and they will make your doctor and insurance company happy.

 

Advantages of Banting Diet, Breast Cancer Prevention

Breast Cancer PreventionCancer as a disease strikes terror in everyone, but breast cancer is the most feared amongst women. It results in over 500 000 deaths a year in the United States, which is around 10% of all cancer related deaths. The United States has the highest incidents of this cancer than any other country. This shows it is a lifestyle disease. The Banting Diet or Banting Lifestyle can help with breast cancer prevention

Being a mainly lifestyle disease breast cancer is preventable. Some cancers maybe hereditary but breast cancer is no listed as one of them. The poor lifestyle choices of modern living is driving this disease. The main factors are, obesity, poor microbiome, poor diet and no exercise.

The cancer starts in the lining of the milk ducts.Breast Cancer Prevention Self Diagnosis

Self examination is the most important tool in the fight against this disease. Most cancers are discovered by the patient. Early detection, like with all cancers is vital. The earlier the detection the greater the chance of survival. Treatment is usually surgery, chemotherapy and radiation followed by hormone therapy.

As the women get older the risk of this cancer increases. So good lifestyle habits at an early age are essential. Only 5% of sufferers are under the age of 40.

The worst habits are

  1. excessive alcohol
  2. smoking
  3. obesity
  4. lack of exercise

Lets evaluate each of these habits.

Of all the habits alcohol is the lowest risk, about 8% for two units a day. It does, however, increases the more you drink.

Smoking is a massive risk factor, this includes secondary smoke. Exposure to secondary smoke in pre-menopausal women increases the risk by an amazing 70%.

Obesity is another big factor that increases proportionally with increase in weight. A gain of 9kg or 22lbs increases the the risk by 18%.

A lack of exercise goes hand in hand with obesity. Exercise also increases blood flow and oxygenation of the body and boosting the immune system

Mushrooms and green tea reduce the risk of breast cancer by up to 90%. A study of 2000 women who ate mushrooms regularly had a 50% reduction in the cancer risk. The addition of green tea further reduced the risk.

Vegetables especially brassicas, incuding broccoli, cauliflower, cabbage and brussel sprouts, also reduce the risk by 42%. One and a half servings a day is recommended. The more of these vegetables the lower the risk.

The Banting Lifestyle has been further updated to take these findings into consideration. We cannot help you with the smoking risk factor but we can with the rest.

Advantages of Banting Diet, Alzheimer’s Disease

Advantages of Banting Diet, Alzheimer's diseaseThe advantages of Banting Diet, Alzheimer’s disease is a huge plus for our chosen lifestyle. It is particularly true for me, my mother has Alzheimer’s and her father also had it. Although I have read that it is not genetic I don’t want to chance it.

Alzheimer’s disease is a neurological degenerative disease, causing 60 to 70 percent of all cases of dementia. It starts slowly and gets worse with time. The first symptoms are short term memory loss, (why am I writing this article?), progresses to language problems, mood swings and behavioural problems. Other symptoms are disorientation, getting lost, not motivation and reduced self care (no longer worry about appearance, hygiene e.t.c)

As the population gets older and we live longer so this disease is becoming more and more important. America alone has some five million suffers.

Research carried out by Olivia Okereke at Brigham & Women’s Hospital on cognition and memory, and how the various fats affected them, proved to be very interesting. It was a four year study monitoring the types of fats women ate. These are saturated fats (SFA), monounsaturated (MUFA) and polyunsaturated (transfats). The monounsaturated fats were found to be the most beneficial in the memory and cognition levels. It is related to a neurotransmitter, acetylcholine. The high levels of monounsaturated fats increases the production of acetylcholine. This neurotransmitter is essential in learning and memory. Reduced production of acetylcholine has been linked to Alzheimer’s.

So certain fats are better for you than others. As a broad statement we can say that in general monounsaturated fats are better for you than saturated fats and transfats should be avoided. Monounsaturated fats are found in olive oil, amongst other places. Olive oil is a big part of the Mediterranean Diet, which has been shown to improve ageing and lower the risk of heart disease. Which is why we have incorporated it into our Banting Lifestyle.

Other good fats the polyunsaturated fats, omega 3. It is found in flaxseed, chia seeds and walnuts, not very well absorbed by the body in these plant forms. It is also found in marine oils such as cod liver oil e.t.c This is the form to use for the best results.

In the 70’s and 80’s saturated fats were replaced by polyunsaturated fats. As the time went on the message got slowly change to replace all fats and now we have an increase in obese people who cannot remember who they are.

Transfats are polyunsaturated fats that have been chemically alter to increase their shelf, but they reduce your shelf life so avoid at all costs.

Something to remember is that the brain consists of 60% fats and so not providing the body with the correct raw materials will result in structural defects which will cause Alzheimer’s and other forms of dementia.

“The brain thrives on a fat-rich, low carbohydrate diet, which unfortunately is relatively uncommon in human populations today,” reports David Perlmutter, author of Grain Brain. “Mayo Clinic researchers showed that individuals favouring carbohydrates in their diets had a remarkable 89 percent increased risk for developing dementia as contrasted to those whose diets contained the most fat. Having the highest levels of fat consumption was actually found to be associated with an incredible 44 percent reduction in risk for developing dementia.”

Carbohydrates have about 16 joules (4 calories) per gram compared to fats 37 joules (9 calories) per gram. So you can see the logic in cutting down on the fats. The energy content is not the full story. Conversion of the fats into the energy takes longer than with carbohydrates, so less overall fats are consumed. Carbohydrates change your blood glucose levels too quickly resulting in insulin release which removes all the blood glucose resulting in a low blood glucose level, creating feelings of hunger and putting the person in a bad mood. The Glycemic Index (GI) of fats is better than carbohydrates.

Advantages of Banting Diet, Telomeres and Ageing

telomere, aging

Telomeres and ageing are linked.

Telomeres are pieces of DNA that are found at the end of our chromosomes. They can be thought of as the plastic caps found at the end of a shoelace and they perform a similar purpose. As we grow so our cells spit in half and create two cells. Each cell has to have the same chromosomes as the parent cell meaning our chromosomes have to be replicated. During this process the telomeres protect the chromosomes from fraying and fusing with each other, but they also shorten each time.

There is a strong relationship between the length of the telomeres and ageing. Researcher, population ecologist Pat Monaghan of the University of Glasgow, has found a strong correlation between the length of the telomeres and the lifespan of zebra finches (Taeniopygia guttata). They measured their lengths over a nine year period and found a very tight connection between the two.

Telomeres can be said to be driving the ageing process with their shortening. It is like a clock ticking off the cells lifespan.

The length of the telomeres is greatly influenced by lifestyle.

Some of the good things that increase or reduced the speed of shortening are

  • telomere shortening. telomere agingRegular exercise
  • Healthy diet
  • Intake of Omega 3’s

Some of the things that shorten or increase the speed of shortening are

  • Obesity
  • Smoking
  • Stress
  • Lack of exercise
  • Poor diet

The telomeres of certain diseases sufferers are also show marked shortening. Examples including cardiovascular, obesity and Alzheimer’s.

The shortening of the telomeres has been linked to other adult onset diseases such as Parkinson’s and the various dementia’s.

The Banting Lifestyle protects against the telomeres shortening and therefore Alzheimer’s, obesity and cardiovascular problems, and the biggest of all ageing. With the addition of parts of the Mediterranean Diet we have fundamentally change the Banting Lifestyle to improve and slow the ageing process.

 

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