HEALTH NEWS YOU CAN USE- Eating Well
By: Dr. Robert Neposlan
In our previous two parts to this series of articles, Why the Modern Diet Kills, we explained the role of insulin in our bodies. We also showed how a diet high in sugars and (high glycemic) carbohydrates contributes to the onset of diabetes and hyperinsulinism (a dangerous condition contributing to many modern illness/diseases plaguing our society today).
The good news is that these conditions can be controlled and reversed.
Some of the more popular diets (Atkins, South Beach, The Zone Diet, Sugar Busters) in recent years have produced dramatic changes not only in weight loss but also in health indicators. The reason is that in each case, these diets involved restricting the amount and the type of carbohydrates consumed. And while I’m not advocating any particular diet, I do agree on the idea of dramatically changing the food choices we’re making.
Past research indicates that the human genome has not changed more than a fraction of 1% in the last 40,000 years. What does this mean? It means that genetics alone do not cause the illnesses of today. It’s the environment…the way we eat, move and think that stimulates genetic expression.
The good news is that you and I can control this.
THIS is the basis of all articles appearing in this column. It’s to create this awareness that we can live healthy but making healthy choices!!! One of the easiest and most dramatic lifestyle changes we can make is to alter our eating habits and mode
l them to that of early man. Diseases of today (heart disease, stroke, cancer, neurological disorders) really did not exist in our early ancestors.
If we look at the diets of early man we find they ate much differently. In fact, preagricultural humans ate three times the fruits and vegetables that typical Westerners do today. What they consumed was also organic, fresh, vine ripened, and grown in vitamin, mineral, antioxidant and probiotic rich soils. They ate wild game free of antibiotics and steroids. Contrast that to the typical diets of today that are rich in highly refined grain flours; rich in calories and devoid of nutrition. Our meats are certainly not “wild game” and free of steroids and antibiotics.
As I write this article, I realize that in Essex County making food choices to model those of early man is very difficult. In some areas of our country and the U.S. it would be much easier and less expensive to make these “organic” choices; choices consistent with our genetic requirements for healthy living. And so, I came up with some simple basic rules for healthy eating. Incorporating these into our daily choices will lead us in the right direction. As more and more people come to realize the benefits of “organic living”, more products will be available to us at affordable prices.
Until then, here are some simple rules:
Rule 1. As a general rule, if it’s white, it’s out. Regardless of your health, this is a good rule to begin incorporating into your eating habits, White sugar, bread, donuts/pastries and potatoes have very high glycemic indexes.
Rule 2. Whenever possible eat local vine ripened fruits and vegetables. The more organic the better. 
Rule 3. If possible eat organic based meats. If enough people requested this with our local meat stores, this too could be sourced at an affordable price.
Rule 4. Replace high glycemic index carbohydrates with low-glycemic index carbohydrates. The basic technique for eating the low GI way is simply taking a “this for that” approach i.e. swapping high GI carbs for low GI carbs. Grains, breads (ouch) and corn based products in general should be reduced to a minimum. Early man DID NOT eat grains. Cereals (minimum) if eaten should be oat, barley or bran based. Breads should be stone ground whole grain. Vegetables should be substituted for potatoes. Eat plenty of salad with a vinaigrette dressing.
A simple guide below will help in making food choices. More information on low GI foods can be obtained online or in numerous books available at Chapters (i.e. New Glucose Revolution for Diabetes. The GI Handbook, The innate Diet and Natural Hygiene etc.)
| Classification | GI range | Examples |
| Low GI | 55 or less | most vegetables (except potatoes), grainy breads, pasta, long grain rice, legumes, milk (very limited intake…early man did not drink milk), products extremely low in carbohydrates (fish, eggs, meat, nuts, oils), flax seed, oat bran and pumpernickel breads, most fruits including apples, strawberries, bananas, peach, orange |
| Medium GI | 56 – 69 | whole wheat products, basmati and brown rice, orange sweet potato, table sugar (avoid altogether), cantaloupe, pineapple, cherries, figs |
| High GI | 70 – 99 | corn flakes and most cereals, waffles, pancakes, baked potato, watermelon, white rice (i.e. jasmine), croissant, white and rye bread, candy, sugar, pastries, chips, fruit drinks, pop, avoid anything with fructose or corn syrup |
| 100 | straight glucose |
Controlling blood sugar and insulin levels will lead to big changes in how you feel and function. Hopefully the last three articles have helped you see why.
Until next week,
Eat Well
Dr. Rob
Nov 18, 2015 at 1:14 PM
This is so very helpful Dr. Rob. I have lost a few pounds just cutting out sugar.....but this article will help me understand more about GI values. Thank you.
Nov 19, 2015 at 2:22 PM
Very happy to hear this Nadia!!! It is incredible the big difference that small changes to eating habits can make! GREAT JOB! :D Glad to provide you with these articles as well- many more to come!!!