Tag Archives: Paleobetic Diet

Accidents Replace Stroke as 4th Leading Cause of Death in U.S.

Posted on May 2, 2016 | 2 comments
Nothing to do with accidents

Nothing to do with accidents

For most of my medical career, stroke was the third leading cause of death in the U.S., behind heart disease and cancer. Just a few years ago, chronic lower respiratory tract disease surpassed stroke.

Stroke continues to fall in rank and fell recently to fifth place, overtaken by accidents (unintentional injuries).

Even non-fatal strokes can be devastating.

Reduce your risk of stroke by maintaining normal blood pressure, not smoking, exercise regularly, living at a healthy weight, limiting your alcohol consumption, don’t get diabetes, and limit your age to 55. It’s also important to seek medical attention if you have a TIA (transient ischemic attack).

I wouldn’t be surprised if the paleo diet helps prevent stroke, but we don’t have much evidence yet.

Steve Parker, M.D.

Paleobetic Diet-FrontCover_300dpi_RGB_5.5x8.5

2 Comments

Posted in Longevity

Tagged , , , , ,

Long-Term T2 Diabetes Diet Trial: Low-Carb Edges Out High-Carb Eating

Posted on November 12, 2015 | 2 comments
Paleo-compliant low-carb meal. I almost used this for my Paleobetic Diet book cover.

Paleo-compliant low-carb meal. I almost used this for my Paleobetic Diet book cover.

This is an important report because most diet studies last much less than one year. Details are in the American Journal of Clinical Nutrition.

Study participants were 115 obese (BMI 35) type 2 diabetics with hemoglobin A1c averaging 7.3%. Average age was 58. So pretty typical patients, although perhaps better controlled than average.

They were randomized to follow for 52 weeks either a very low-carbohydrate or a high-carbohydrate “low-fat” diet. Both diets were designed to by hypocaloric, meaning that they provided fewer calories than the patients were eating at baseline, presumably with a goal of weight loss. The article abstract implies the diets overall each provided the same number of calories. They probably adjusted the calories for each patient individually. (I haven’t seen the full text of the article.) Participants were also enrolled in a serious exercise program: 60 minutes of aerobic and resistance training thrice weekly.

Kayaking is an aerobic exercise if done seriously

Kayaking is an aerobic exercise if done seriously

The very low-carb diet (LC diet) provided 14% of total calories as carbohydrate (under 50 grams/day). The high-carb diet (HC diet) provided 53% of total calories as carbohydrate and 30% of calories as fat. The typical Western diet has about 35% of calories from fat.

Both groups lost weight, about 10 kg (22 lb) on average. Hemoglobin A1c, a reflection of glucose control over the previous three months, dropped about 1% (absolute reduction) in both groups.

Compared to the HC diet group, the LC dieters were able to reduce more diabetes medications, lower their triglycerides more, and increase their HDL cholesterol (“good cholesterol”). These triglyceride and HDL changes would tend to protect against heart disease.

SO WHAT?

You can lose weight and improve blood sugar control with reduced-calorie diets—whether very low-carb or high-carb—combined with an exercise program. No surprise there.

I’m surprised that the low-carb group didn’t lose more weight. I suspect after two months of dieting, the low-carbers started drifting back to their usual diet which likely was similar to the high-carb diet. Numerous studies show superior weight loss with low-carb eating, but those studies are usually 12 weeks or less in duration.

diabetic diet, low-carb diet, paleobetic diet

Low-Carb Brian Burger and Bacon Brussels Sprouts (in the Paleobetic Diet)

The low-carb diet improved improved lipid levels that might reduce risk of future heart disease, and allowed reduction of diabetes drug use. Given that we don’t know the long-term side effects of many of our drugs, that’s good.

If I have a chance to review the full text of the paper, I’ll report back here.

Steve Parker, M.D.

Reference: Jeannie Tay, et al. Comparison of low- and high-carbohydrate diets for type 2 diabetes management: a randomized trial. First published July 29, 2015, doi: 10.3945/​ajcn.115.112581    Am J Clin Nutr

2 Comments

Posted in Diabetic Diet, Dietary Carbohydrate, Low-Carb

Tagged , , ,

Could Fructose Cause Diabetes?

Posted on October 11, 2015 | 3 comments
Lumps of Diabetes

Cubes of Diabetes?

A Pharm.D (Dr of Pharmacology) and a pair of MD’s surveyed much of the available scientific literature—both animal and human studies—and concluded that fructose is a major culprit in the rise of type 2 diabetes and prediabetes. Fructose does its damage by increasing insulin resistance. ScienceDaily has the details.

Be aware that their conclusion is certainly not universally accepted. I read “Pathogenesis of type 2 diabetes mellitus” at UpToDate.com a few months ago and saw no mention of fructose. Under dietary factors, they mainly talked about obesity and how that increases insulin resistance, leading to elevated blood sugars, while the reverse happens with weight loss. I haven’t looked at all the research so I have no definite opinion yet on the fructose-diabetes theory; I’m skeptical.

Fructose is a type of simple sugar. Common dietary sources of fructose are fruits, table sugar (aka sucrose, a 50:50 combination of glucose and fructose molecules), and high-fructose corn syrup (which is usually 42 or 55% fructose).

Damaging effects, if any, of fructose in these fruits may be mitigated by the fiber

Damaging effects, if any, of fructose in these fruits may be mitigated by the fiber

A few quotes from ScienceDaily:

“At current levels, added-sugar consumption, and added-fructose consumption in particular, are fueling a worsening epidemic of type 2 diabetes,” said lead author James J. DiNicolantonio, PharmD, a cardiovascular research scientist at Saint Luke’s Mid America Heart Institute, Kansas City, MO. “Approximately 40% of U.S. adults already have some degree of insulin resistance with projections that nearly the same percentage will eventually develop frank diabetes.”

*   *   *

While fructose is found naturally in some whole foods like fruits and vegetables, consuming these foods poses no problem for human health. Indeed, consuming fruits and vegetables is likely protective against diabetes and broader cardiometabolic dysfunction, explained DiNicolantonio and colleagues. The authors propose that dietary guidelines should be modified to encourage individuals to replace processed foods, laden with added sugars and fructose, with whole foods like fruits and vegetables. “Most existing guidelines fall short of this mark at the potential cost of worsening rates of diabetes and related cardiovascular and other consequences,” they wrote.

If you’re eating a typical Western or American diet, you’ll reduce your fructose consumption by adopting the Paleobetic Diet, Mediterranean diet, or Low-Carb Mediterranean Diet.

RTWT.

Steve Parker, M.D.

3 Comments

Posted in Causes of Diabetes, Fruit

Tagged , ,

Please Help Support This Blog

Posted on September 2, 2015 | 6 comments
You need a break. Enjoy.

I pay $3-12 to license many of the photos and diagrams here. I won’t steal someone else’s intellectual property.

Have you noticed how some blogs just fizzle out? No new posts for a year, then they’re gone?

One reason is that it costs money to maintain them. For instance, I pay WordPress $30/year to keep them from posting advertisements that would interfere with your reading pleasure. I also turn down many offers from advertisers who will pay me for access to my audience.

The biggest “cost” of the blog is my time that it takes to write posts.

I hope you find my writing worthwhile and interesting. You’ll find information here, at no cost, that should improve your health and longevity. What’s that worth?

If you’d like to support the blog, the best way is to buy one of my books, or recommend one to your friends or relatives. You may well be interested in the Paleobetic Diet book. The second best way is to post a review of the book at Amazon.com. Even a brief one.

I’d be grateful for your support. Your continued readership is also encouraging to me.

Steve Parker, M.D.

 

6 Comments

Posted in Paleo Movement

Tagged

Paleobetic Diet Book Now Available

Posted on August 30, 2015 | 3 comments

Paleobetic Diet-FrontCover_300dpi_RGB_5.5x8.5

 

 

 

I started this blog four years ago as an exploration of the Paleolithic diet as a therapeutic option in diabetes and prediabetes. Scientific studies from Ryberg (2013), Mellberg (2014), Boers (2014), and Masharani (2015) have convinced me that the paleo diet indeed has true potential to improve these conditions.

A couple years ago I published a bare-bones preliminary version of the Paleobetic Diet. Here’s an outline. I just finished a comprehensive fleshed-out version in book format.

The central idea is to control blood sugars and eliminate or reduce diabetes drugs by working with Nature, not against her. This is the first-ever Paleolithic-style diet created specifically for people with diabetes and prediabetes.

Also known as the caveman, Stone Age, paleo, or ancestral diet, the Paleolithic diet provides the foods our bodies were originally designed to thrive on. You’ll not find the foods that cause modern diseases of civilization, such as concentrated refined sugars and grains, industrial seed oils, and over-processed Franken-foods. Our ancestors just five generations ago wouldn’t recognize many of the everyday foods that are harming us now. On the Paleolithic diet, you’ll enjoy a great variety of food, including nuts and seeds, vegetables, fruit, meat, seafood, and eggs.

In the book you’ll find one week of meal plans to get you started, plus additional special recipes. Meals are quick and easy to prepare with common ingredients. You’ll find detailed nutritional analysis of each meal, including carbohydrate grams.

All measurements are given in both U.S. customary and metric units. Blood glucose values are provided as both mmol/l and mg/dl. Also included is information and advice on exercise, weight loss, all 12 classes of diabetes drugs, management of hypoglycemia, and recommended drug dose adjustments. All recipes are gluten-free.

 

Availability and Formats

You’ll find Paleobetic Diet at all major online bookstores. For example, Amazon (290-page paperback book in U.S.), Kindle ebook, and multiple ebook formats at Smashwords.

If you have diabetes or prediabetes, please give this program careful consideration. Help me spread the word if you know someone else who might benefit. Thank you.

Steve Parker, M.D.

3 Comments

Posted in Paleobetic Diet

Tagged , , , , , , , , , , , ,

Recipe: Frozen Fruit Smoothie #2

Posted on March 22, 2015 | Comments Off on Recipe: Frozen Fruit Smoothie #2

 

Similar to an Icee, but healthier for you

Similar to an Icee, but healthier for you

Try this for dessert instead of calorie-laden items like pie, cake, cookies, and ice cream. Unlike this smoothie, those aren’t very nutrient-dense, either. Since I provide the nutritional analysis below, you can easily incorporate this into most diabetic diets, such as the Paleobetic Diet. Most diabetics need to limit their carbohydrate consumption. Twelve fl oz of this smoothie has almost 40 digestible carb grams, so you may need to reduce the serving size or eat few other carbohydrates with your meal.

At the Parker Compound, we mix this in a Vitamix. Other devices may work, but I’m not familiar with them.

It's all here

It’s all here

Ingredients

1 cup (240 ml) frozen raspberries

1/2 cup (120 ml) frozen blueberries

1 cup (240 ml) frozen strawberries

1 frozen banana (7 inches or 18 cm), cut into 3–4 pieces

1 tbsp (13 g) chia seeds

1 handful (1/2 ounce?) raw kale

2.5 cups (590 ml) water

1 cup (240 ml) ice cubes

Instructions

First item into the Vitamix is the water, then banana, all berries, chia seeds, then top off with the ice. Start mixing on variable speed 1 then slowly increase spin rate to 10, for a total mix of 45–60 seconds. Soon after you get started you’ll probably have to use the “plunger” a few times to un-clump the top items.

Loaded and ready to spin

Loaded and ready to spin

Depending on your batch of fruits, this drink may not be as sweet as you like. You could easily sweeten it up with your favorite artificial non-caloric sweetener. I used 1.5 tsp (7.5 ml) of Truvia to good effect, just thrown in with every thing else before or after the primary mix. Or you could use table sugar, about 4 tsp (20 ml), instead of the Truvia. Most of us eat too much sugar. If you go the sugar route, you’ll increase the calories per serving by 15, and increase carbohydrate grams by 4 per serving.

My able assistant wields the plunger

My able assistant wields the plunger

Number of Servings: 3.5 servings of 12 fl oz (350 ml) each

Advanced Mediterranean Diet boxes: 2 and 1/2 fruits

Nutritional Analysis per Serving:

7% fat

90% carbohydrate

3% protein

190 calories

46 g carbohydrate

7 g fiber

39 g digestible carbohydrate

5 mg sodium

290 mg potassium

Prominent features: Rich in vitamin C, fair amount of fiber, homeopathic amounts of sodium

Steve Parker, M.D.

PS: I credit my wife with this recipe.

 

Comments Off on Recipe: Frozen Fruit Smoothie #2

Posted in Recipes

Tagged , , , ,

Recipe: Bacon Bit Brussels Sprouts

Posted on May 15, 2014 | 2 comments
Bacon Bit Brussels Sprouts

Bacon Bit Brussels Sprouts

A while back I posted a meal recipe for Bacon Brussels Sprouts to accompany Brian Burgers. To make it a little more convenient, I’ve substituted off-the-shelf real bacon bits instead of frying my own bacon. I traded olive oil for the bacon grease. The two versions taste very similar.

 

diabetic diet, paleobetic diet, low-carb diet

It took me 10 minutes of chopping to shred the sprouts

Ingredients:

1 lb (454 g) Brussels sprouts, raw, shredded (slice off and discard the bases first)

4 tbsp (60 ml) extra virgin olive oil

5 tbsp (75 ml or 35 g real bacon bits or crumbles (e.g., by Hormel or Oscar Mayer)

2 garlic cloves, minced (optional)

1/8 (0.6 ml) tsp salt

1/4 tsp (1.2 ml) ground black pepper

3 tbsp (45 ml) water

Instructions:

diabetic diet, paleobetic diet, low-carb diet

Steaming in progress

You’ll be steaming this in a pan with a lid. Put the garlic and olive oil in a pan and cook over medium-high heat for a few minutes to release the flavor of the garlic. Add the water to the pan and let it warm up for a half a minute or so on medium-high heat. Then add the shredded sprouts and cover with the lid. After a minute on this medium-high heat, turn it down to medium. The sprouts will have to cook for only 4–6 minutes. Every minute, shake the pan to keep contents from sticking. You might need to remove the lid and stir with a spoon once, but that lets ourtyour steam and may prolong cooking time. The sprouts are soft when done. Then remove from heat, add the bacon bits, salt, and pepper, then mix thoroughly.

When time allows, I’d like to experiment with this by leaving out the bacon and using various spices instead. Do you know what goes well with Brussels sprouts?

Number of Servings: 3 (1 cup or 240 ml each)

Nutritional Analysis per Serving:

71% fat

19% carbohydrate

10% protein

270 calories

14 g carbohydrate

6 g fiber

8 g digestible carbohydrate

328 mg sodium

646 mg potassium

Prominent feature: High in vitamin C (over 10o% of your RDA)

diabetic diet, low-carb diet, paleobetic diet

Brian burger and bacon Brussels sprouts

2 Comments

Posted in Recipes

Tagged , , ,

Paleobetic Diet Printable Documents Now Available: Daily Log and Shopping List

Posted on April 26, 2014 | Comments Off on Paleobetic Diet Printable Documents Now Available: Daily Log and Shopping List
Paleobetic diet, Steve Parker MD,paleo diet, diabetic diet, diabetes

Cover designed by my 15-year-old son, Paul

For those of you on the Paleobetic Diet, please note that I’ve prepared some printable documents you might find helpful. They are a Daily Log and Shopping List that you’ll find on the “Print Documents” page. Check ’em out! I would appreciate feedback.

I regret that I couldn’t produce them sooner. My full-time job practicing medicine interferes with my blogging and other writing projects.

Steve Parker, M.D.

Comments Off on Paleobetic Diet Printable Documents Now Available: Daily Log and Shopping List

Posted in Paleobetic Diet

Tagged , , , ,

Recipe: Baked Glazed Salmon and Herbed Spaghetti Squash

Posted on April 21, 2014 | Comments Off on Recipe: Baked Glazed Salmon and Herbed Spaghetti Squash

This is a paleo-friendly modification of a meal in my Conquer Diabetes and Prediabetes book. It makes two servings.

Ingredients:

16 oz (450 g) salmon filets

4.5 garlic cloves

7 tsp (34.5 ml) extra virgin olive oil

1.5 fl oz (45 ml) white wine

4.5 tsp (22 ml) mustard

4 tbsp (60 ml) vinegar, either cider or white wine (balsamic vinegar would add 6 g of carbohydrate to each serving)

2 tsp (10 ml) honey

1.5 tbsp (15 ml) fresh chopped oregano (or 1 tsp (5 ml) of dried organo)

2 cups cooked spaghetti squash

2 tbsp fresh parsley, chopped

0.5 tsp (2.5 ml) salt

1/4 tsp (1.2 ml) black pepper, or to taste

Instructions:

Start on the herbed squash first since it may take 30 to 70 minutes to cook. Click  for instructions on cooking spaghetti squash unless you have some leftover in the fridge. To two cups of the cooked squash, add 4 tsp (20 ml) of the olive oil, all the fresh chopped parsley, a half clove of minced garlic, 1/3 tsp (1.6 ml) of the salt, and 1/8 tsp (0.6 ml) of black pepper, then mix thoroughly. The herbed squash is done. It could be difficult to time perfectly with the fish even if you have two ovens. But it’s tasty whether warm, room temperature, or cold. If you want it warm but it’s cooled down before the fish is ready, just microwave it briefly.

Onward to the fish. Preheat the oven to 400º F (200º C). Line a baking sheet or pan (8″ or 20 cm) with aluminum foil. Lightly salt and pepper the fish in the lined pan, with the skin side down.

Now the glaze. Sauté four cloves of minced garlic with 1 tbsp (15 ml) of olive oil in a small saucepan over medium heat for about three minutes, until it’s soft. Then add and mix the white wine, mustard, vinegar, honey, and 1/8 tsp (0.625 ml) of salt. Simmer uncovered over low or medium heat until slightly thickened, about there minutes. Remove glaze from heat and spoon about half of it into a separate container for later use.

Drizzle and brush the salmon in the pan with the glaze left in the saucepan. Sprinkle the oregano on tip.

Bake the fish in the oven for about 10–13 minutes, or until it flakes easily with a fork. Cooking time depends on your oven and thickness of the fish. Overcooking the fish will toughen it and dry it out. When done, use a turner to transfer the fish to plates, leaving the skin on the foil if able. Drizzle the glaze from the separate container over the filets with a spoon, or brush it on. Don’t use the unwashed brush you used earlier on the raw fish.

Servings: 2

Nutritional Analysis:

50% fat

13% carbohydrate

37% protein

600 calories

21 g carbohydrate

3 g fiber

18 g digestible carbohydrate

1,150 mg sodium

1,277 mg potassium

Prominent features: Rich in protein, B6, B12, niacin, pantothenic acid, phosphorus, and selenium

Comments Off on Recipe: Baked Glazed Salmon and Herbed Spaghetti Squash

Posted in Recipes

Tagged , , , , , ,

Recipe: Brian Burgers With Bacon Brussels Sprouts, Tomato, and Pistachios

Posted on February 23, 2014 | Comments Off on Recipe: Brian Burgers With Bacon Brussels Sprouts, Tomato, and Pistachios
diabetic diet, low-carb diet, paleobetic diet

Brian burger and bacon Brussels sprouts

Here’s another meal recipe from my stepson. This makes three servings. You’ll want to make the Bacon Brussels Sprouts to serve with other meals, so I’ve provided an additional nutritional analysis for those alone.

Ingredients:

13 oz (370 g) ground beef, 85% lean

1/2 tbsp (7.5 ml) Tessemae’s All Natural Dressing-Marinade-Dip “Southwest Ranch,” or A1 Steak Sauce or balsamic vinaigrette or AMD vinaigrette (Brian recommends the Tessemae’s Dressing)

1.7 oz (50 g) onion, diced coarse or fine

1 garlic clove, diced

1/8 tsp (0.5 ml) paprika

1–2 pinches of salt (pinch = 1/16 tsp)

pepper to taste (a pinch or 2?)

1/4 tsp (1.2 ml) dried rosemary, crumbled or crushed

1/2 large egg, whisked to blend white and yolk

3 oz (85 g) lettuce

1 lb (450 g) Brussels sprouts (cut and discard bases if desired, probably doesn’t matter),   shredded

8 oz (225 g) bacon (6.5 regular (not thick) 8-inch strips), diced

3 tbsp (45 ml) water

1.5 large tomatoes, sliced

4.5 oz pistachio nuts

diabetic diet, paleobetic diet, low-carb diet

Prepping the bacon; use a sharp knife

Instructions:

First cook the bacon in a pan over medium–high heat until done. Don’t discard the grease.

Next do your Brussels sprouts prep (shredding). It will take a few minutes to shred it with a knife. Set those aside.

diabetic diet, paleobetic diet, low-carb diet

Brian slaving away. Thanks, dude!

Start on the burgers now. Place the ground beef in a bowl then add your chosen sauce or vinaigrette, onion, egg, garlic, paprika, rosemary, salt, and pepper. Mix thoroughly by hand. Divide the mess into three patties of equal size. Fry or grill over medium heat until done, about 10 minutes.

diabetic diet, paleobetic diet, low-carb diet

Steaming in progress

As soon as the burgers are plopped on the heat, start steaming the shredded sprouts thusly. Take a pan with a lid, add 3 tbsp (45 ml) of the bacon grease and the 3 tbsp of water, then heat that up for a minute or two over medium to high heat. Then throw in the shredded sprouts, salt and pepper to taste (probably unnecessary), and cover with a lid. Immediately reduce heat to medium and cook for 4–6 minutes. The sprouts will soften up as they cook. Gently shake the pot every minute while steaming to prevent contents from sticking to the pan. If necessary, remove the lid and stir while cooking, but this may increase your cooking time since you release hot steam whenever you remove the lid. When the sprouts are done, remove from heat and add the remaining bacon and bacon grease, then blend.

Bacon has been added and blended after the sprouts are cooked

Bacon has been added and blended in after the sprouts are cooked

Serve the burger on a bed of lettuce (1 0z). Enjoy tomato and pistachios on the side. Serving sizes are below.

Number of Servings: 3 (one burger patty, 1 oz (30 g) lettuce, 1 cup (240 ml) of sprouts, 1/2 tomato or a third of all the slices, 1.5 oz (40 g) pistachio nuts)

Nutritional Analysis per Serving:

58% fat

17% carbohydrate

25% protein

740 calories

32 g carbohydrate

12 g fiber

20 g digestible carbohydrate

827 mg sodium

1,802 mg potassium

Prominent features: Rich in fiber, protein, vitamin B6, B12, C, copper, iron, manganese, niacin, pantothenic acid, phosphorus, riboflavin, selenium, thiamine, and zinc.

Nutritional Analysis for Bacon Brussels Sprouts: (1 cup, no added salt):

47% fat

28% carbohydrate

26% protein

180 calories

14 g carbohydrate

6 g fiber

8 g digestible carbohydrate

530 mg sodium

709 mg potassium

Prominent features: mucho vitamin C.

diabetic diet, paleobetic diet, low-carb diet

Brian likes his burger wrapped in 2 oz of lettuce

Comments Off on Recipe: Brian Burgers With Bacon Brussels Sprouts, Tomato, and Pistachios

Posted in Recipes

Tagged , , , , ,