The Difference Between Fruit Sugar and Added Sugar

Question

Is the sugar found in fruit and table sugar basically the same?

What You Hear Out There

“Fruits are composed mainly of sugar; I can only eat very small amounts, if I eat them at all.”

Reality Check

Peaches, plums, berries, and melons are all at their juicy peak! Despite the smorgasbord of flavors and colors offered by summer’s fruits, many people pass them by out of fear of their sugar/carbohydrate content.

What many people do not know is that there is a huge difference between the naturally occurring sugar found in fruits and added sugars. The primary sugar in fruit is fructose, which some refer to as fruit sugar. Fruits also contain water, fiber, and several other beneficial phytonutrients, making them an optimal choice to include in a balanced and healthy eating style.

Purified forms of sugar include such common additives as table sugar, honey, and high fructose corn syrup. These sugar types are often consumed as the sugar added to soda, candy, and sweetened baked goods. At a minimum, you should consume these added sugars in moderation, but ideally, they should barely be consumed, if at all!

Refined and added sugar weakens your bones and promotes obesity, fatigue, lack of concentration. and tooth decay. Researchers are learning that Mother Nature put more thought and chemistry into her fruits than just sweetness. Many fruits contain phenols, a form of antioxidants that offer many health benefits, including protection from heart disease, cancer, and other damaging effects of free radicals in the body. Added sugars certainly do not provide these benefits, since they are no longer part of the symphony of powers that whole foods provide when ingested in the body in their natural form. In addition, the benefit seems to be derived from eating the fruit, not a mixture of added sugars and supplemented phenols.

How Do We Know This?

For one example, strawberries were recently found to help with glucose metabolism and reducing increases in blood lipid levels after meals. This research study, published in The Journal of the American College of Nutrition, supports the role the phenols in strawberries play in decreasing the oxidation of fatty acids that could cause a buildup of plaque in the arteries.¹

It’s not just strawberries that contain these phenols that protect the body from many of the leading causes of death; most fruits do as well! Stone fruits, including peaches, plums, apricots, and pluots, are also high in phenols. A study published in Molecules found that apricots have 15 different phenol varieties.²

Nutrient Rich Super Fruits

Yes, fruits contain sugar, but this sugar is different from refined and added sugar. Refined and added sugars lack the multiple health promoting qualities of fruits provided by the presence of naturally occurring phenols, fiber, vitamins, and minerals.

When it comes to reducing sugar intake, your goal should be to limit foods that have corn sweetener, corn syrup, honey, dextrose, molasses, malt syrup, glucose, fructose, lactose, or maltose listed as ingredients.

The antioxidant quality of super fruits and vegetables is just one of the many ways fruits and vegetables are protective and promotional to your health. Consuming a diet that meets or exceeds the daily recommendation for fruits and vegetables is an important part of a whole foods, plant-based, nutrient-rich diet. Combining this type of type with adequate exercise and ample sleep is the only way to give your body a strong defense against cancer and other diseases. While some cancers and diseases have other causes, eating a nutrient-rich diet based on vegetables and fruits reduces the free radicals that can damage tissues in your body and contribute to many of the leading causes of death.

The Bottom Line

No one is saying it’s a good idea to overeat sugar, but fruit must be part of your daily intake if you are going to eat a healthy, balanced diet.


¹ Burton-Freeman, B., A. Linares, D., and T. Kappagoda. “Strawberry Modulates LDL Oxidation and Postprandial Lipemia in Response to High-Fat Meal in Overweight Hyperlipidemic men and women. Journal of the American College of Nutrition (2010); 29(1); 46-54.
² Sochor J, O. Zitka, H. Skutkova, et al. “Content of Phenolic Compounds and Antioxidant Capacity in Fruits of Apricot Genotypes.” Molecules (2010); 15(9); 6285-305.

What’s Fueling You?

By John Allen Mollenhauer, Founder, Nutrient Rich Superfoods

When we put together Superfood Infusions, we asked one simple question: What’s fueling you?

Our passion is to help moms, dads, and families who are all on the go to maintain excellent health and maximize personal energy with organic superfood products. We want to help you look, feel, and perform at your very best. We don’t want people to have to compromise the way they eat just because they don’t have the time to shop, prepare, sit down, and clean up from a healthy homemade meal, or even eat out for that matter.

Too often in our modern, busy lives, we end up eating whatever, whenever it’s there, which reinforces the SAD (Standard American Diet) for most of us. But this is changing with the re-emergence of plant-based nutrition and the introduction of 100% organic, non-gmo, whole food, natural products that are:

  1. Great tasting
  2. Super convenient
  3. Incredibly healthy

In their natural form, nutrient-rich superfoods look like the photo below. These are the original natural products. We want you to eat more of these plant-based, nutrient-rich superfoods in the original packaging nature provided as often as you can. Well, maybe the dark chocolate isn’t in its original packaging, but you get the point.

We inspire, educate, and support you in eating a plant-based, nutrient-rich diet of vegetables, fruits, beans and legumes, raw nuts and seeds, and whole grains, combined into the countless meals and menus you can create from this amazing class of foods!

But when you can’t due to time, energy, or convenience factors, Nutrient Rich Superfoods provides organic natural products with recyclable packaging to meet your needs.

Our premier line, Superfood Infusions™, begins with Daily Essentials. Each 7.5 oz. pouch provides the nutrition of a whole-food mini meal of 150-190 nutrient-dense calories in a shelf-stable, portable, easy-squeeze, reclosable pouch.  These proprietary blends of organic fruits, vegetables, and seeds are 100% plant based (vegan and paleo-friendly) and are ideal for pre-workout fuel and healthy snacking to tide you over during the day.

Superfood Infusions ensure that you get at least 2 servings of fruits, vegetables, and omega-3 rich seeds every day, no matter where you are or what you’re up to!

Otherwise known as Performance Lifestyle nutrition, eating plant-based “nutrient-rich” superfoods up to 90% of the time or more, frees up your energy for what’s most important in your life. It keeps your body nourished and detoxified, stabilized and strong, and reinforces an optimally healthy way of eating.

Here’s the thing to keep in mind: the better you eat, the less you need to eat, as you meet your nutrient needs with less calories. This frees up tons of energy!

Here at Nutrient Rich™ Superfoods, we are all about developing superfood products that keep you fueled and feeling good throughout the day. We are passionate about making healthy, performance-enhancing ways of eating easier than they’ve ever been before, and we will continue to innovate new products based on our customer’s needs (your needs), so that you and your family can have have the best quality of life possible.

Should You Cut Sugar Out?

It’s a common refrain these days to not eat fruit, avoid sugar, and get more protein. Protein is hailed as the one safe macronutrient, so unlike fat and carbohydrates, it has not been demonized.

A recent article heading by Nutrition Business Journal makes exactly this point:

With carbohydrates demonized and fat a non-starter, protein is being called “the macronutrient last standing.” Protein has few detractors and shows up in everything from cereal to sports drinks.

But does cutting all (or most of) the sugar out of your diet really make sense? Time and again, when it comes to “nutritional marketing,” subtle and all-too-important distinctions are frequently missed.

It is established science that our bodies need carbohydrates to function. Our brain is fueled exclusively by sugar in the form of glucose. Thus the real issue is not the naturally-occurring sugar from fruits and vegetables, but from two pesky modifiers that make all the difference—refined and added sugar.

Thus, the answer is “yes” if you are cutting out refined and added sugars, but the answer is “no” if you are talking about the natural sugar found in fruits and vegetables. This is the sugar that comes in a nutrient-rich natural package and is designed to feed your brain.

So how much sugar in your diet is too much? Should you limit sugars from fruit too?

Here are some essential insights:

  • Refined and added sugars contribute to obesity, diabetes, cardiovascular disease, impaired cognitive function, and cancer.
  • Refined and added sugars may be listed on ingredient labels as sugar, honey, evaporated cane juice, brown sugar, fructose, high-fructose corn syrup, molasses, maple syrup, agave syrup, coconut sugar, or fruit juice concentrates.
  • Regardless of the name, refined and added sugars are nutrient-poor substances that are absorbed rapidly into the bloodstream, raising blood sugar and insulin to dangerous levels, and in the case of the higher fructose sweeteners, increasing cholesterol and triglyceride levels.
  • The average American gets about 15 percent of calories from refined and added sugars, and getting 10 percent of calories from added sugars is associated with an increased risk of death from cardiovascular disease compared to lower sugar intake.1

With all of the above being true, it is likely that any amount of refined and added sugar is too much. Eating foods with added sugars habituates us to their excessively sweet tastes, increasing cravings and encouraging overeating. As humans, we naturally gravitate toward sweet flavors, and we should allow this natural inclination to guide us toward fresh fruits.

Fresh fruits provide amazingly sweet flavors (no formulator does it better) packaged with fiber, essential nutrients, antioxidants, and other phytochemicals that protect us against the same diseases that refined and added sugars promote.

Unlike refined foods with added sugars (some processed foods, like hummus and smoothies, can actually be ok), nutrient-rich fresh fruits do not perpetuate sweet cravings or overeating. They nourish and detoxify your body, stabilize and strengthen your immune system, and optimize the way you eat.

So, when you see a product like Nutrient Rich Superfood Infusions combining nutritious ingredients like mango, apple, and kale, you don’t need to worry that you are taking in too much sugar.

These are unsweetened products with no refined or added sugar; only the sugar that was in the original fruit or vegetable is in a Superfood Infusion™. On average, there are 23 grams of naturally occurring sugars in a Superfood Infusion. This sugar content is on par with any fruit or vegetable smoothie and is less than high-pressure-processed juices. A Superfood Infusion also contains the original fiber found in the fruits and vegetables.

Also note: Compared with other pouch or squeeze pack products on the market, a Superfood Infusion is double the size, not double the cost, so there are actually two servings of healthy fuel for your body, which you can consume throughout the day when it isn’t convenient to eat fruits or vegetables in their original packaging.


1. Yang Q, Zhang Z, Gregg EW, et al. Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Intern Med 2014.

Dear Nutrient Rich Superfoods

Dear Daniel,

We trust you received your product order from Nutrient Rich Superfoods?
We would like to follow up with you on your experience.

John and Mariahna, and the Nutrient Rich Team

Yes, indeed.  I actually brought the whole lot of them with me to Los Angeles where my wife has a temporary corporate apartment compliments of Walt Disney Imagineering.  She joined WDI in February at a high level and is working to establish their new Asia Regional Office which means we will be relocating to Hong Kong around April of 2016.

I LOVE the product so far ~ still haven’t sampled all three Superfood Infusions.  But I’m anticipating that Strawberry Banana Beet / and Pomegranate Cocoa will be every bit as wonderful as as the Apple Mango Kale is!  I’ll update you in a couple of days regarding my experience with the other flavors and will be sharing them with some friends back in New Orleans that are likely customers.

I’ll also be glad to send a selfie / pic with me and the new products as your colleague Mariahna Suzan had requested.  I simply haven’t gotten to that point yet.

I’m very excited to have the product in my lifestyle arsenal for optimal living. I absolutely plan to take a case with me when I head back to India in November, and am already strategizing for getting the product to Hong Kong next year.

So far it’s everything I had hoped it would be and more!  The flavor blends and ingredients are perfect in my opinion.

Wishing you massive success with getting the product out to the largest possible group of customers, and promise to do my part in advancing the same.

Be Well,

Daniel C. Dreher

Squeeze Packs: The Most Convenient and Nutritious Way to Eat on the Go

When our founder, Performance Coach and Lifestyle Entrepreneur John Allen Mollenhauer, discovered a new food breakthrough, it didn’t come from a sports nutrition aisle or from the local Vitamin Shoppe or GNC. It came from the most unexpected place he could have imagined – an unusual visit to a drugstore. This was the “aha moment” for Nutrient Rich Superfood Infusions.

Was there a larger trend behind this amazing discovery? Absolutely! It’s the whole idea of tasty food in a flexible pouch or squeeze pack.

Pouches containing pureed or liquefied food first disrupted the most obvious market—baby food. Pouches were ideally designed for infants who don’t yet have teeth or coordination with utensils and who have a natural affinity for the nipple spout. The pouches were so successful that soon products were made for toddlers and younger children. And now pouches are being aimed at adults who want a fast, healthy, portable, great tasting food on the go.

But adults don’t want “adult baby food,” or baby food gone badass. They want sophisticated ingredients like pomegranate and chia seeds, savory flavors beyond fruits and vegetables, and nutritional components suited for adults. And busy adults are seeking simpler lifestyles; nowhere is that more appreciated than with a great tasting, credibly healthy, and convenient way to fuel and nourish your body when you’re in a rush.

Beyond the essential delivery of whole, plant-based, nutrient-rich superfoods, the trend of the pouch is as much about the authentic foods they deliver as it is about the flexible packaging itself. Pouches lend themselves to a wide array of life situations when you just don’t have the time to sit down for a meal. Whether on a bike, on a hike, in between meetings or games at a tournament, the flexible pouch can be a major player in your life.

We live on-the-go lives, whether that’s engaged on a device or in service to others. And while this does not preclude the idea that one can make quick and easy meals, a large percentage of the time consumers require a way to fuel their body on the go. And that’s where the new Nutrient Rich Superfoods is focused. We provide great-tasting organic natural food products in the most convenient ways for consumers so they can maximize their energy to look, feel and perform at their best. Foods that provide what you need, no significant amount of what you don’t, and are in as close to their natural state as possible. This way, what you eat works for you; not against you, the way it does for so many people who default to nutrient poor foods when they don’t have the time or energy to make better choices.

What makes Superfood Infusions unique?

  • Double the size of all other squeeze packs, but not double the cost!
  • Contain 2 servings.
  • Last up to 24 hours opened, for when you need an infusion.
  • Have no added sugar.
  • Only the sugar of about 1-large apple per pack and you need at least one fruit per day!
  • Have 4 grams per protein per squeeze pack.

You can learn more about Nutrient Rich Superfoods here.

Nutrient Rich™ Superfoods Supports Athletes of All Ages and Skill Levels

Nutrient Rich Superfoods and Performance Lifestyle, Inc., leaders in natural food products and nutrition and lifestyle education, recently announced the launch of a new line of grab-and-go superfood blends.

With this launch, Nutrient Rich Superfoods is expanding its company—and its leadership in the emerging superfood revolution—by setting a high bar for premium, nutrient-dense snack foods. Now the whole family can enjoy nutritional snacks on the go as part of a healthy, performance lifestyle promoting higher levels of achievement.

In conjunction with the launch of our premier line of Superfood Infusions, Nutrient Rich Superfoods is sponsoring the Essex Fall Tune-Up Soccer Tournament, a 3-day youth soccer event co-sponsored by the Livingston and West Orange soccer clubs. The Essex Fall Tune-Up promotes healthy living and enhanced athletic performance by giving youth soccer teams the opportunity to play competitive games prior to the start of their regular season.  The tournament attracts approximately 165 teams from throughout the state of New Jersey, and games are played at various field locations in the two neighboring towns.

Essex Fall Tune-up Soccer Tournament

Why We Sponsor Youth Soccer

Nutrient Rich Superfoods Founder John Allen Mollenhauer (John Allen or “JAM) developed an appreciation of soccer through years of supporting his sister Audra Arestivos’ soccer family. He watched as his nieces and nephew refined their skills and advanced through progressively more challenging leagues, a path that ultimately led to full ride soccer scholarships at top schools for all three children.

Through this personal connection to the sport of soccer and the Essex Fall Tune-Up in particular, it is with great excitement that John Allen chose to have Nutrient Rich sponsor the soccer tournament. In a broader sense, he is proud to support young people as they learn how to fuel their bodies for sports and life.

“In today’s fast-paced world, it’s increasingly important to learn how to function and perform at your best. High performance starts with a nutrient-rich diet.”

The Power of Convenience

Traditional youth fundraising often centers on popular junk foods like candy, sugar water, and soda. This trend makes a certain amount of sense because junk food is cheap to buy, easy to store and transport, and profitable to sell. So kids get caught up in the junk food cycle, and it sells them short. At Nutrient Rich Superfoods, we want parents to know that it doesn’t need to be that way. Health, natural, taste-driven products are now available in convenient formats that both kids and adults love.

“Supposed convenience is no reason to eat poorly. Student-athletes, as well as any kid on the go, can eat healthy food products that hit every attribute of what kids like about food—great taste, convenient, and nutritious.”

This is what Nutrient Rich Superfoods is all about. We make great-tasting products that fit your lifestyle, not only in terms of the quality of the food, but in the way you can consume them.

In 2015, there is no reason why any child or adult should be locked into a junk food diet when there are plenty of tasty natural food products that don’t have the downsides of junk food. Good for you is in this season, so why not make the switch?

* Photo credit: www.eftt.net. All rights reserved.

Nutrient Rich Superfoods Make Healthy Eating Easier Than It’s Ever Been Before

Nutrient Rich™ Superfoods Solves the Fast Healthy Food Challenge with Launch of Superfood Infusions™

Livingston, NJ. August 12, 2015 /PRNewswire/ — Nutrient Rich Superfoods, of Performance Lifestyle, Inc a leading a natural food products nutrition and lifestyle educational company, has announced the launch of its new line of grab-and-go superfood blends—and they’re already winning awards.

With this launch, Nutrient Rich Superfoods is expanding its company—and its leadership in the emerging nutrient-rich “superfood” revolution—and setting the bar high for premium grab-and-go adult snack foods.

The brand-new Superfood Infusions are delicious organic superfood blends made with real fruits and vegetables—plus chia seeds & B12.

These pure, organic, non-GMO snacks contain no preservatives and no artificial flavors—just nutrient- and fiber-rich food with essential supplements in a convenient flexible pouch that needs no refrigeration.

“It’s like getting a fresh homemade smoothie blend without the preparation, mess, or cleanup, especially when you don’t even have time to make a smoothie!” says creator John Allen Mollenhauer, CEO of Nutrient Rich Superfoods, a Performance Lifestyle, Inc company and someone committed to healthy eating and performance living.

The initial Superfood Infusions™ line of Daily Essentials offers three outstanding, sophisticated and nutrient-packed flavors to start:

Mango Apple kale
Pomegranate, Banana, cocoa
Strawberry, Banana, beets

Nutrient Rich™ Superfoods is a natural food products and educational company that inspires, educates and supports people in eating more plant-based, nutrient-rich food. The company’s mission is to help busy, active people nourish, detoxify, stabilize and strengthen themselves and optimize the way they eat for healthy, high-performance living—through education as well as superior natural products.

Superfood Infusions™ were conceived as a solution for on-the-go-healthy eating—to ensure that no matter how fast we’re moving, we don’t have to compromise on nutrition, health, taste or convenience.

Nutrient Rich founder John Allen Mollenhauers’ desire to eat at an unusual trip to a drugstore led to a search for something decent, an impulse purchase of organic baby food in a pouch—and an “aha” moment when he realized how this concept could be a breakthrough in healthy eating for adults.

Even the most informed people with the highest standards and best intentions often default to less healthy options when busy or low on energy; but when you succeed in those time and energy-squeezed periods of the day, usually the rest of your diet follows suit.

Nutrient Rich decided to gear its business toward solving this rampant modern nutritional challenge.

Mollenhauer says, “We believe that Americans deserve a great-for-you class of grab-and-go food options—and at Nutrient Rich Superfoods, we’re making it our business to create exactly that.”

“We intend to provide the most nutritious, highest quality natural food products with the most convenient delivery—and the most outstanding flavor, because we want to see people enjoy eating healthy more than they do eating unhealthy, he added.

Superfood Infusions™ come in resealable squeeze packs that are engineered for maximum convenience and freshness. Each Superfood has a 12-month shelf life.

Flexible food pouches are an emerging a trend in food marketing. But in developing Superfood Infusions, the company set out to change the game by providing more than just the “adult baby food” many similar products offer.

The ideal on-the-go food pouches for adults offer not only fruits and vegetables, but the latest and most proven superfoods, supplemental nutrients, and sophisticated flavors.

Superfood Infusions set a new “gold standard” for quality, nutrient density, and flavor. The products are all organic and Non-GMO and will be fully certified. They’re free of gluten, soy, added colors, food preservatives, allergens, added sugar, or artificial ingredients.

Other ways Superfood Infusions™ are different from standard squeeze-pack snacks on the market:

  • Superfood Infusions offer generous adult-sized 7.5 oz. portions—the largest package on the market with the best value—so that just one is satisfying.
  • Superfood Infusions include supplemental essentials (chia seeds for omega 3 fats and fiber, plus  B12—saving money on additional supplementation of these essential nutrients)
  • Superfood Infusions contain 4 g each of health-promoting protein – 100% plant based.
  • Superfood Infusions use the nutrient-rich super fruits and vegetables with the most exceptional nutritional values and antioxidant properties.
  • Superfood Infusions are sold in packs of six (not four) that will last most people a full week. 45 oz. of nutrient-rich superfood per 6-pack, versus only 16 oz. – 20 oz. of other companies.
  • Superfood Infusions provide the best value when you consider the quality of ingredients, size, and added nutrients, which is why co-founder Mariahna Suzan explains, “We deliver on the value proposition of an on-the-go snack – satisfaction.”

They’re also the first in a planned lineup of more nutrient-rich food solutions to support people in fueling today’s fast-paced, dynamic performance lifestyles.

Future products will include situation-specific formulations (addressing unique nutritional and packaging needs) and more advanced mini-meals with proprietary blends and protein.

“We are building this company with our customers,” says Mollenhauer, who will open the company up to crowdfunding to partner with the consumers who want to see the nutrient-rich superfood revolution spread.

The products have begun shipping and it is the company’s intention to listen to customers wants and desires in its new product development so that healthy eating will be the easier than ever before by combining time and energy saving organic natural products with simple quick and easy recipes that company includes in each of its product shipments.

ABOUT Nutrient Rich™ Superfoods

For the past decade, Nutrient Rich has helped to usher in an exciting, emerging movement toward making more plant-based, nutrient-rich food accessible, great tasting, credibly health and convenient.

The Company, Performance Lifestyle, Inc Nutrient Rich Superfoods was founded by CEO John Allen Mollenhauer and his wife Mariahna Suzan. John is a performance coach, certified in advanced Nutritarian Studies, a lifestyle entrepreneur and endurance athlete and bestselling author.

Discover The Best Kept Secret in Medicine – Lifestyle Intervention

Lifestyle Intervention might just be one of the scariest “change” phrases around, it also reveals the best kept secret in medicine. The interesting thing is, today, where you have virtually complete control over the inputs into your mind and body, it’s easier than ever to make lifestyle changes and in most cases you don’t even need a doctor to perform a lifestyle intervention; you can take charge and act in your own self and health interests with a little help from your friends.

Today the causes and condition of high level health and performance are known. Matter of fact, it’s as easy to eat healthy as it is to eat poorly, making so called “interventions” not so scary after all.

The Best Kept Secret in Medicine

Even though the most widely accepted, well-established chronic disease practice guidelines uniformly call for lifestyle change as the first line of therapy, physicians often do not follow these guidelines. Yet, lifestyle interventions are often more effective in reducing heart disease, hypertension, heart failure, stroke, cancer, diabetes, and deaths from all causes than almost any other medical intervention.

“Some useful lessons come from the war on tobacco,” Dr. Neal Barnard wrote in the American Medical Association’s Journal of Ethics. When he stopped smoking in the 80’s, the lung cancer death rate was peaking in the U.S., but has since dropped, with dropping smoking rates. No longer were doctors telling patients to give their throat a vacation by smoking a fresh cigarette. Doctors realized they were more effective at counseling patients to quit smoking if they no longer had tobacco stains on their own fingers. In other words, doctors went from being bystanders—or even enablers—to leading the fight against smoking. And today, he says, plant-based diets are the nutritional equivalent of quitting smoking.

If we were to gather the world’s top unbiased nutrition scientists and experts, there would be very little debate about the essential properties of good nutrition. Unfortunately, most doctors are nutritionally illiterate. And worse, they don’t know how to use the most powerful medicine available to them: food.

Physician advice matters. When doctors told patients to improve their diets, to cut down on meat, dairy, and fried foods, patients were more likely to make dietary changes when their doctor’s advised them to.  And it may work even better if doctors practice what they preach. Researchers at Emory randomized patients to watch one of two videos. In one video, a physician briefly explained her personal healthy dietary and exercise practices and had a bike helmet and an apple visible on her desk, and in the other, she did not discuss her personal practices and the apple and bike helmet were missing. For example, in both videos the doctor advised the patients to cut down on meat, to not usually have meat for breakfast, and have no meat for lunch or dinner at least half the time as a simple place to start improving their diets, but in the disclosure video, the physician related that she had successfully cut down on meat herself, and perhaps not surprisingly, patients rated that physician to be more believable and motivating. So physicians who walk the walk—literally—and have healthier eating habits not only tend to counsel more about diet and exercise, but also appear more credible and motivating when they do so.

It may make them better doctors. A randomized controlled intervention trial to clean up doctors’ diets, called Promoting Health by Self Experience, found that healthcare providers’ personal lifestyles were directly correlated with their clinical performance. Healthcare providers’ own improved well-being and lifestyle cascaded to the patients and clinics, suggesting an additional strategy to achieve successful health promotion.

Are you ready for the best kept secret in medicine? The best kept secret in medicine is that, given the right conditions, the body heals itself. Treating cardiovascular disease, for example, with appropriate dietary changes is good medicine, reducing mortality without any adverse effects. Yes, we should keep doing research, but educating physicians and patients alike about the existing knowledge about the power of nutrition as medicine may be the best investment we can make.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, The best Kept Secret in Medicine. This is just an approximation of the audio contributed by Katie Schloer.

Is a Low-Carb Diet a Genuine Remedy for Obesity? BY T. COLIN CAMPBELL

Republished from Newsweek.

The outrageously high rates of childhood and adult obesity and diabetes in the U.S. may suggest that the U.S. Dietary Guidelines (DG) are not working. After all, these guidelines are meant to protect our health. So how did we find ourselves in this predicament?

As a longtime researcher, contributor to food and health policy, and Cornell University professor emeritus, I offer the following interpretation. The current DG recommendations for healthy levels of fat, protein and carbohydrate consumption will not optimize health. In addition, the scientific research supporting the dietary lifestyle that will optimize health is mysteriously missing from the 700-plus page recommendations.

In a Newsweek article on June 11, 2015, “Food Guidelines Are Broken. Why Aren’t They Being Fixed?” Dr. Jeff Volek asserts that the science being used to justify low-fat dietary recommendations in the DG reports is outdated, and more comprehensive science must be used to create the guidelines.

He also states that most Americans eating a low-fat diet will cut down on full-fat animal products while simultaneously increasing intake of sugar and processed starches. As a result, diabetes and obesity will continue to plague our nation.

Although there is some truth in his comments, his understanding of low-carb diets and scientific research is fundamentally different from mine. I agree that a more comprehensive evaluation of the evidence be considered, but this means including the evidence on the health benefits of a whole-food, plant-based (WFPB) diet, which is omitted from this report.

It should be noted that a low-carb diet often means, by definition, a diet very high in protein and fat (from meat, dairy and eggs). A low-carb, high-protein diet may cause weight reduction initially, but in the long run it is overwhelmingly dangerous and not in our society’s best interest.

The biggest issue is that low-carb diets severely limit the consumption of plant-based whole foods, which are the main foods reversing disease and creating health benefits. A diet of these foods contains about 10 percent fat, 10 percent protein and 80 percent complex carbohydrates. This diet has all the protein we need, the right amount of fat and a rich supply of antioxidants, vitamins, minerals and complex carbohydrates.

Now let’s focus on fat and note that the Standard American Diet has mainly held steady at about 35 to 37 percent fat for decades. Volek and his colleagues incorrectly claim that we experimented with a so-called 30 percent “low-fat” diet during the last few decades, only to see an increase in the prevalence of obesity. This is flat-out wrong.

First off, how is 30 percent fat considered “low-fat” when those eating a diet of plant-based whole foods consume around 10 percent fat? And second, never did the average dietary fat go as low as 30 percent, and even if it did, it would be a trivial change that cannot possibly account for the childhood obesity epidemic. This is similar to comparing someone who smokes four packs of cigarettes a day with someone who smokes three.

And what does “high-protein” mean? For decades, 10 percent dietary calories as protein (RDA, the recommended allowance) has been considered sufficient (if not ideal) for human health. This level of protein is easily provided by a WFPB diet.

But for more than 10 years, the DG Advisory Committee has continued to recommend that a diet with up to 35 percent dietary protein maintains health and prevents heart disease, cancer and other Western diseases. A WFPB diet easily has 10 percent protein—and more, if legumes and leafy greens are emphasized, which enhance health.

On the contrary, if dietary protein is increased by animal source foods, chronic degenerative diseases are greatly increased. Consider the long-term impact of the Atkins (low-carb) diet with regard to disease and you could find that short-term weight loss by overeating meat may be a sad trade-off for real long-term health.

Unlike high-protein, high-fat diets, a WFPB dietary lifestyle provides a remarkably broad ability to resolve illnesses and diagnosed diseases. Heart disease, type 2 diabetes, obesity and many autoimmune diseases also can be resolved for most people remarkably quickly.

If the DG Advisory Committee and other authorities acknowledged this missing evidence and promoted a WFPB diet, our health care costs in the U.S. could be cut 50 to 75 percent, and rates of preventable, diet-related diseases would plummet. There is no evidence that low-carb diets high in animal protein and fat can achieve this effect.

Low-carb advocates are in denial that a WFPB diet could be a more viable way for Americans to lose weight and live without preventable diseases in the long and short term. However, like the meat, poultry and dairy industries, low-carb supporters want you to ignore this possibility and just eat more meat.

If low-carb advocates would stick to the issue of the over-consumption of refined carbohydrates, we could find an area of agreement. But it is clear to me that when they promote a low-carb diet, they are cleverly choosing words mixed with a little truth to push yet another diet that continues to reinforce unhealthy habits.

T. Colin Campbell is professor emeritus of nutritional biochemistry at Cornell University, and board president of the T. Colin Campbell Center for Nutrition Studies, as published in Newsweek

4 Reasons Why Vitamin D is Essential Supplementation and How to Get it Everyday!

If there were a miracle drug in the vitamin world it might just be Vitamin D” — Joel Fuhrman MD.

Frankly, all 13 essential vitamins are important but nutritional research into Vitamin D has become a very hot topic. The reason is simple; because it is derived from the sun and produced in the skin, the need for its supplementation, how much and in what form is attracting a great deal of debate.

Some even describe Vitamin D as a hormone, even though that appears to have been debunked—25-hydroxy-Vitamin D is appropriately described as a pre-hormone, i.e. a glandular secretory product that is converted peripherally to an active hormone. 

Vitamin D insufficiency affects almost 50% of the population worldwide and over 50 million people in the US alone. An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency (VDD).

Symptoms and Health Risks of Vitamin D deficiency…

Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle. Yet, even without symptoms, too little vitamin D can pose health risks. Low blood levels of the vitamin have been associated with the following:

  • Increased risk of death from cardiovascular disease.
  • Cognitive impairment in older adults.
  • Severe asthma in children.
  • Cancer.

This pandemic of “hypovitaminosis D”, which is medical speak for low vitamin D, can mainly be attributed to lifestyle (for example, reduced outdoor activities) and environmental (for example, air pollution) factors that reduce exposure to sunlight, which is required for ultraviolet-B (UVB)-induced vitamin D production in the skin.

How Much Vitamin D Do We Need?
High prevalence of vitamin D insufficiency, not characterized by deficiency syndromes such as rickets, but rather subtle symptoms of decrease function, is a particularly important public health issue because low vitamin D is a now known independent risk factor for total mortality in the general population. The traditional recommended Adequate Intake (AI) for Vitamin D for most adults was 5 ug (200 IU) to 15 uf (600 IU) depending on the source and the age group. Though recently, the Institute of Medicine upped its mean recommendation of 400 IU to 600 IU for children and adults under 70 years of age and 800 IU for adults over 70 for vitamin D sufficiency. You would think the issue would have come to a rest. It hasn’t.

Current studies and consensus within the scientific community suggest that we may need more vitamin D than presently recommended to prevent chronic disease. One well-known nutritional researcher in particular who supports an increased intake of Vitamin D over IOM recommendations, at safe and tolerable limits, and who has compiled the needed insights to hang your hat on is Joel Fuhrman MD. He recently wrote about this in the Huffington Post and did a great job in his summary.

As the number of people with VDD continues to increase, the importance of this pre-hormone in overall health and the prevention of chronic diseases are at the forefront of nutritional research. As few “healthy” foods contain vitamin D, (mushrooms are one good example because fungi hang out in the sun for pretty long time) best practice guidelines recommend supplementation at suggested daily intake and tolerable upper limit levels which we will describe below.

Note, About Mushrooms: Mushrooms are one of the few plant foods which contain ergosterol, a precursor to vitamin D2. The two major physiological forms of active vitamin D for humans are ergocalciferol (D2) and cholecalciferol (D3).  The amount of vitamin D2 in mushrooms can be significantly increased by exposing mushrooms to ultraviolet (UV) light

How Do You Know You’re Low? 

It is also suggested you get a test to measure your serum 25-hydroxyvitamin D level as the initial diagnostic test in test your body for deficiency. Treatment with either vegan D3 or animal D3 is recommended for deficient patients. See the difference between Dd and D3. A meta-analysis published in 2007 showed that vitamin D supplementation was associated with significantly reduced mortality.

Known as the “Sunshine vitamin”, most people think they’re going to get all their vitamin D from the sun. So why are so many people deficient in this all too important vitamin among other deficiencies?

For many it’s just a disbelief in supplementation, thinking it’s all about money and unnecessary when there are at least 16 reasons why you might need to supplement, even if you are eating predominantly nutrient-rich superfoods.

Regarding Vitamin D, There are 4  Primary Reasons Why You Want to Supplement. It’s simple:

  1. Lack of sun exposure because of indoor jobs:
  2. Skin color, and distance from the equator.
  3. Their climate (colder climates); plus,
  4. With the depletion of the ozone layer, the amount of sun most people would require to achieve these levels may result in too much skin damage and skin cancer.

The main risk factors for low vitamin D levels include older age, female sex, higher latitudes, winter season, darker skin pigmentation, less sunlight exposure, dietary habits, and the absence of vitamin D fortification in common foods. Further factors include the increase in urbanization, where people tend to live and work indoors, as well as cultural practices that tend towards sun avoidance and the wearing of traditional clothing that covers the skin.

For these reasons, it is appropriate to supplement with vitamin D – however, the doses in standard multivitamins (400 IU’s) are insufficient. For most supplementation with 800 to 2000 IU’s optimizes serum 25(OH) D levels (35-55 ng/ml) for protection against cancer and osteoporosis According to a review by leading nutritional researcher Joel Fuhrman MD, safely without and negative consequences.

Why?

It’s not just for your bones

Vitamin D is known to have protective effects on bone health, by increasing calcium absorption. But that’s not it. It is also has many other critical functions in the body. Vitamin D may help prevent many human diseases including several cancers, diabetes, cardiovascular disease, depression, and autoimmune diseases. Scientists have found that Vitamin D has biological actions in almost every cell and tissue in the human body.

So when most people aren’t in the sun enough nowadays to be making sufficient vitamin D you now have a better understanding for why you must supplement vitamin D everyday.

It’s extremely important for individuals with limited sun exposure to supplement their vitamin D intake. Vitamin D promotes calcium absorption, is crucial for healthy immune function, and is even more effective than calcium for protecting and building bone.

Now that is amazing!

John Allen Mollenhauer is widely recognized as a leading authority on how to live a healthy performance lifestyle. John helps people renew their personal power and achieve their goals in life, business, or sport—without selling health and well-being short. He is also the creator of the new Nutrient Rich® Superfoods line: organic, non-gmo superfood products for people who want to fuel their body right on the go.

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3. 29. Higdon JV et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March ; 55(3): 224?236

4. Joel Fuhrman  MD, drfuhrman.com/library/article24.aspx

5. http://www.webmd.com/food-recipes/vitamin-d-deficiency  Mary Anne Dunkin, Reviewed by Elaine Magee, MPH, RD on May 24, 2014

6. http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Articles/AICR09_Mushroom_VitD.pdf

7. http://iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/2_%20RDA%20and%20AI%20Values_Vitamin%20and%20Elements.pdf

8. http://www.nasw.org/article/vitamin-d-levels-determined-how-human-skin-color-evolved

9. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2902062/