The New, and Improved, “Once-A-Day-Keeps-the- Doctor-Away” Superfood: Move Over Apples!
“Diet Simple Farm To Table Recipes: 50 New Reasons to Cook in Season”
While our grandmothers told us that an apple a day keeps the doctor away, modern science begs to differ. Move over apples – There’s a new boss in town. YOGURT!
For years, I wondered why my clients, whom I encouraged to eat yogurt, lost weight more easily – while also increasing muscle. They said they felt more energetic, too. Scientific research is now backing my observations of 30+ years.
Around 2010, I attended a three-day National Institutes of Health consensus conference presenting all of the research to date about the human gastrointestinal tract’s microbiome, that is, its microscopic “ecosystem” of cells. By 2010, a wealth of new data had found that its effects were so vast and profound, it could make – or break – your health.
Your body contains human cells and microbial cells (microbes). The human’s gastrointestinal microbiome also contains both types of cells. The major difference is that human cells contain genetic material inside its nucleus. Whereas microbial cells – what I’m discussing in this article – which includes bacteria, archaea, fungi, protists, and viruses, do not. Both microbial cells and human cells play critical roles in your health. Our bodies have 10 trillion human cells, but, at 100 trillion, there are 10 times that amount of microbial cells. Given the enormous number of microbial cells, or bacteria, their effect is immeasurable, and extremely influential. That said, you must make sure your healthy microbial cells outnumber the dangerous ones – big time! Here’s the full story…
There are healthy, beneficial microbes and unhealthy, dangerous types. The most dangerous microbes, the ones that cause disease, are those that are easily transmitted. They are virulent, and invasive to central organs like the blood and lungs. They’re survivors. They have a low infection dose, and are without any specific treatment or vaccine. Most of them are transmitted from animals or insects. The most dangerous microbes cause a very high death rate, are identified as high-risk agents or “biohazard-level 4” agents, and are treated at the highest level of infection protection, with strict isolation measures: Think COVID.
But most of the time, microorganisms live in harmony with their human hosts, providing vital functions essential for survival. Microbes inhabit just about every part of the human body, living on the skin, in the gut, and up the nose. They are essential for good health.
If infants are born naturally, as opposed to a cesarean delivery, and if they are breastfed, they start their lives with the highest number of healthy microbes. Whereas, their cesarean section, bottle-fed counterparts don’t develop those advantages. The higher amount of beneficial microbes give them a superior immune system, better health, and a high level of safety from numerous communicable, and non-communicable diseases in early life. That’s because the birth canal, and breast milk, contain a host of beneficial microbes that are impossible to regain as adults.
The infant’s microbial advantages continue later in life, too. Even as adults, they provide numerous advantages over people who were bottle fed, and cesarean born. The lack of those healthy microbes correlates with inflammation, and a number of illnesses, potentially effecting every organ in the body. This increases your risk for the metabolic syndrome, a group of conditions – insulin resistance, a precursor to diabetes, high blood pressure and cholesterol – and a host of other illness. More than five decades of established research has found that, if babies are not breastfed, it correlates with overweight and obesity (I learned this in college, though that was NOT 50 years ago, I’ll have you know!). The metabolic syndrome increases your blood levels of insulin, a known “growth factor.” Growth factors increase inflammation and unchecked cellular growth (cancer). Growth factors increase your chance of illnesses that can effect every organ in your body, including coronary heart disease, colon, breast prostate cancer, eye conditions, reduced bone mass, and more.
Aging is also associated with fewer beneficial microbes. Aging affects virtually all tissues and cellular circuits in our bodies resulting in frailty and death. Not only aging, but other factors, such as overweight, obesity, inactivity, and stress, also decrease beneficial microbes, leading to inflammation, compromised immune systems, susceptibility to acute and chronic illnesses causing sicknesses, hospitalizations and even death. They include infections of every type, colds, flu, COVID, reductions in vaccine effectiveness, food borne illnesses like salmonella and E-Coli, bone loss, even mental illness. To counteract those disadvantages, living a healthy lifestyle makes a significant positive difference.
THE POSITIVE NEWS
That said, you can still achieve a healthy gut filled with beneficial microbes, even if your mother required a cesarian section, or couldn’t breast feed. .
YOUR DAILY PRESCRIPTION
However, an exceptional diet and lifestyle are necessary to make up for those disadvantages. The most important foods to eat are those that naturally contain probiotics, namely, dairy yogurt, and possibly the new non-dairy varieties. Also, dairy, and non-dairy kefir. Both are the only foods associated with significant health benefits. Probiotic supplements, and foods/drinks with probiotics added, haven’t been studied adequately to determine their effectiveness. Yogurt and kefir have been found to improve wound healing, recovery from illnesses, reductions in inflammation, colon, breast and prostate cancers, and eye diseases. They have also been found to decrease the risk for conditions caused by inflammation, like Alzheimer’s, cardiovascular disease, osteoporosis, irritable bowel syndrome, diarrhea and/or constipation, bone and dental health, infectious diseases, and others.
But probiotics can’t work alone. To be effective, you also need foods containing prebiotics to create the healthy gut you need. Prebiotics nourish probiotics. Together they form the critical prebiotic/probiotic duo creating a microbiome teeming with healthy microbes that achieve the superior level of beneficial microbes that fight off chronic and acute diseases. Only then can you achieve maximum health advantages. Prebiotics can be found in various high fiber plant foods as diverse as almonds, agave, barley, wheat, oats, garlic, leeks, onions, flax seeds, artichoke, asparagus, bananas, and more.
Breast milk contains both prebiotics and probiotics, which is why it is so protective.
Problem is, most Americans have an unhealthy diet that increases the damaging microbes in their gut. They don’t eat enough, if any, foods high in either pre- or probiotics. This may explain our high incidence of chronic illnesses.
Based on research, and my own observations, I believe eating yogurt daily is the easiest way to make up for the healthy gut we abused by eating the typical American diet growing up – and even now. Can you imagine anything easier? (besides dreaming, wishing, and hoping?)
All you need to do is include yogurt, a few veggies, fruits, almonds, or oat-based cereals (Cheerios, oatmeal) here and there. Try “Katherine’s Simple ‘Oatmeal Cookie’ Oatmeal: an Easy Step-by-Step Guide” That Even Your Kids Will Love!. How about this great dessert? “Chocolate Covered Peanut Butter & Oat Balls.” It’s a fun activity for you kids, too! (don’t tell anyone it’s healthy)
As of yet, there is no reliable clinical test any doctor can use to measure your gut microbes, or the health of your microbiome. We don’t even know everything that we need to be looking for. The gastrointestinal tract is still quite mysterious and idiosyncratic, so your best strategy is having the best diet and lifestyle habits you can.
I work with many clients with gastrointestinal issues, and their solutions vary widely, but, in my experience, when their nutrition is tailored to their individual needs, their lifestyle, and medical condition, a personalized nutrition plan makes a profound difference – virtually to a person.
If you think you don’t like yogurt, I’ve found that if you do some taste testing and experimenting, you are guaranteed to find one or more that you enjoy. There are savory, and sweet ways to try it.
Savory variations: Use Nonfat, Plain Greek Yogurt (my favorite is Fage) in place of sour cream. Make dips, for instance, Onion Dip, by mixing in chopped/minced onions, salt & pepper. How about a spicy dip by swirling in Sriracha sauce. Create an Italian version with pesto. Use it in burritos and tacos. In many parts of the world, yogurt is eaten together with spicy dishes, especially with chopped cucumbers. With curry, and many Middle Eastern dishes, for example. I love placing a dollop on my potatoes (instead of sour cream) and soups. My technique for eating it with soups and savory dishes is to place a little yogurt together with the accompanying food in one spoon. The cool and the hot together are delicious complements to each other. Stirring all of it together, well, it doesn’t bring the added excitement that I crave in my food. Remember to add a little (Iodized) salt & pepper, or it may taste too bland. In the summer, Cool Cumber Soup with Dill or Cilantro, and Swedish Cucumber Salad with Dill are party favorites. In fact, whenever I make my mother’s Cucumber Salad, it disappears quicker than anything else. It can lead to all out war between the party’s, normally civilized, competitors.
Of course, we all know about the sweeter versions. Fruited yogurts, lemon, vanilla, chocolate, you name it. Give all of them a try. ANY yogurt contains probiotics. And please, don’t worry about the small amount of jam in yogurts. Studies show fruited yogurt doesn’t raise blood sugar significantly, so they’re not associated with high blood sugar levels, insulin resistance, or the illnesses that go along with it.
I enjoy it as part of desserts, too. A traditional Swedish meal is crepes with sour cream and lingonberries. But I’ve found that my favorite Fage Greek Yogurt is an excellent, even better, substitute for sour cream. Swedish Waffles, Vanilla Bean Yogurt and Fresh Summertime Peaches/Fruit, while not 100% healthy, still gives me an opportunity to eat yogurt in a delicious way – as an occasional dessert, or decadent breakfast.
After all, everything you eat must be DELICIOUS! That’s the only way we can continue eating healthfully, in a sustainable way.
I don’t recommend that you eat yogurt, or any food, with artificial sweeteners. They may harm your healthy microbiome, and hurt your health by increasing disease-causing bacteria, and decreasing beneficial gut bacteria. They can worsen insulin resistance, thus causing body fat gain.
To learn more about the advances we’ve made about the human microbiome, read about the NIH’s Human Microbiome Project.
